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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Sandy

In the 31 days ending Dec 31, 2019:

activity # timemileskm+mload
  hiking9 19:16:36 47.09(24:34) 75.79(15:16) 1682392.2
  strength & stretching10 9:13:36 4.65 7.48202.0
  orienteering2 4:16:03 8.38 13.49 213118.0
  cardio3 2:39:57 1.29 2.0860.8
  treadmill4 1:06:56 2.8(23:54) 4.51(14:51)24.4
  stairs1 25:0010.0
  Total25 36:58:08 64.21 103.34 1896807.4
  [1-5]25 36:51:37

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Tuesday Dec 31, 2019 #

9 AM

strength & stretching 55:07 intensity: (40 @0) + (16:52 @1) + (16:14 @2) + (19:12 @3) + (2:09 @4) 0.78 mi (1:10:41 / mi)
ahr:105 max:144

Class at the gym. The plank section must have been shortened today since I got through it all.

treadmill 20:06 intensity: (45 @0) + (1:45 @1) + (6:20 @2) + (5:50 @3) + (5:26 @4) 0.91 mi (22:05 / mi)
ahr:114 max:141

And then some time on the elliptical since I didn't do anything yesterday or Sunday.

Saturday Dec 28, 2019 #

11 AM

hiking 1:43:02 intensity: (16:05 @1) + (14:21 @2) + (47:24 @3) + (22:18 @4) + (2:54 @5) 3.81 mi (27:02 / mi) +342m 21:09 / mi
ahr:118 max:171

Hill repeats. It was crowded out there - lots of people, dogs and bikes.

Overall pretty slow as I wasn't really pushing it. Hopefully I'll start doing this regularly again and will see some improvement. But still faster on the ups than the downs.
C • Super! 1

Friday Dec 27, 2019 #

1 PM

hiking 2:32:30 intensity: (18:56 @1) + (57:24 @2) + (1:16:06 @3) + (4 @4) 6.86 mi (22:14 / mi) +190m 20:28 / mi
ahr:109 max:130

Thursday Dec 26, 2019 #

strength & stretching 1:00:00 [3]

Class. Made it through with the 5s. Barely.

Tuesday Dec 24, 2019 #

strength & stretching 1:00:00 [3]

Class at the gym. Made it through the plank and pushup section by doing some of the planks on my elbows instead of my hands.

Monday Dec 23, 2019 #

10 AM

hiking 1:11:11 intensity: (31:22 @1) + (34:33 @2) + (5:14 @3) + (2 @4) 2.25 mi (31:42 / mi) +37m 30:08 / mi
ahr:100 max:132

hiking 1:42:41 intensity: (1:28 @1) + (11:14 @2) + (1:26:52 @3) + (3:07 @4) 3.94 mi (26:04 / mi) +37m 25:19 / mi
ahr:116 max:140

Figuring out the letters that were in bad vegetation plus using the remapped stuff in the fields. It's not perfect, but it's what I've got this year.

It was almost 60F out so a beautiful day for wandering around in the woods and fields.

Now to pick the day for the outing. Right now the 1st is looking okay weather-wise so that might be it.

Sunday Dec 22, 2019 #

2 PM

hiking 55:58 intensity: (10:15 @1) + (21:14 @2) + (23:52 @3) + (37 @4) 2.88 mi (19:26 / mi) +109m 17:23 / mi
ahr:108 max:132

Meadow loop with Sandy. We thought we were going slower than usual and we sort of were but not by much.

Friday Dec 20, 2019 #

10 AM

cardio 35:57 intensity: (14 @0) + (11:16 @1) + (11:58 @2) + (10:41 @3) + (1:48 @4) 1.29 mi (27:52 / mi)
ahr:105 max:141

Zumba.

treadmill 5:50 intensity: (11 @0) + (1:59 @1) + (2:13 @2) + (1:27 @3) 0.02 mi (4:53:22 / mi)
ahr:102 max:129

Tried a different machine - some weird one that can mimic climbing - but my knee was bothering me so I cut it short.

cardio 24:00 [3]

The beginning of Zumba class before I remembered I was curious about my heart rate.

Thursday Dec 19, 2019 #

9 AM

strength & stretching 1:01:00 intensity: (1:13 @0) + (25:13 @1) + (11:49 @2) + (19:56 @3) + (2:22 @4) + (27 @5) 0.83 mi (1:13:29 / mi)
ahr:102 max:159

Class at the gym. Nice sunny and cold walk to get there.

treadmill 19:14 intensity: (3:51 @1) + (14:29 @2) + (49 @3) + (5 @4) 0.72 mi (26:42 / mi)
ahr:103 max:138

And then some elliptical. The first 4-5 minutes are trying to get the first machine I tried to work the way I wanted, and then I just gave up and moved to a different one.

Wednesday Dec 18, 2019 #

1 PM

hiking 1:45:41 intensity: (2:22 @1) + (7:23 @2) + (55:19 @3) + (39:19 @4) + (1:18 @5) 4.01 mi (26:21 / mi) +330m 20:59 / mi
ahr:125 max:152

Hill repeats.

Tuesday Dec 17, 2019 #

9 AM

strength & stretching 57:01 intensity: (3:23 @0) + (33:21 @1) + (11:55 @2) + (8:11 @3) + (11 @4) 0.73 mi (1:18:06 / mi)
ahr:94 max:130

Class at the gym. Seemed easy today; I'll assume it really was and not that I'm improving.

treadmill 21:46 intensity: (21 @2) + (17:32 @3) + (3:53 @4) 1.15 mi (18:55 / mi)
ahr:124 max:140

Elliptical. It's a cold, rainy day so I drove to the gym and decided to do a little after class to make up for not walking there and back.

Monday Dec 16, 2019 #

11 AM

hiking 51:24 intensity: (5 @0) + (37:14 @1) + (12:03 @2) + (2:02 @3) 2.3 mi (22:21 / mi) +89m 19:57 / mi
ahr:90 max:116

Over to Chestnut Hill and back to mail recharter stuff for OUSA. A few clubs still want to get communications from OUSA via USPS and not email.

Was surprisingly not sore from yesterday! My back and my feet were feeling a little worn out last night.

Got back just before some wet sloppy stuff started coming down.

hiking 48:55 intensity: (7:08 @1) + (12:20 @2) + (28:18 @3) + (1:09 @4) 2.24 mi (21:50 / mi) +84m 19:34 / mi
ahr:112 max:144

Sunday Dec 15, 2019 #

10 AM

hiking 3:50:12 intensity: (1:39:09 @1) + (1:21:55 @2) + (48:34 @3) + (34 @4) 7.75 mi (29:42 / mi) +106m 28:29 / mi
ahr:101 max:134

Scouting out this year's HNY course. A couple letter's need some work - the A in happy was in some nasty stuff requiring a lot of zigzagging and the E in new had a whole bunch of downed trees making it hard to follow a straight line. And then the fields where 2020 was going to go had a lot of new stuff so I ended up just wandering around doing a bit of impromptu mapping. Will have to do some revisions I think.

What a beautiful day though!

hiking 18:56 intensity: (5:03 @1) + (13:04 @2) + (49 @3) 0.87 mi (21:46 / mi) +22m 20:11 / mi
ahr:100 max:115

Getting to the start.

Friday Dec 13, 2019 #

cardio 1:00:00 [3]

Zumba.

I'll have to use my Garmin next time. I looked at my heart rate at one point and it was 153. So I'm curious if that was an anomaly or if my heart rate was up high for a lot of it.
C • Zumba 1

Thursday Dec 12, 2019 #

9 AM

strength & stretching 56:20 intensity: (7:50 @1) + (9:00 @2) + (25:17 @3) + (10:18 @4) + (3:55 @5) 0.8 mi (1:10:27 / mi)
ahr:118 max:169

Class at the gym. I had my heavier weights all set for the "easier" instructor, but the Tuesday person showed up to sub. So had to go grab lighter ones. I got through most everything despite still being sore from Tuesday. I guess I am seeing some improvement.

Had another one of those ocular migraine thingies. The black spot I can deal with; the feeling nauseous is more disconcerting. But so far they don't last more than 10 minutes so I can get through it. Interesting though that the only time I seem to get them is when I walk to the gym for a class.

Wednesday Dec 11, 2019 #

12 PM

orienteering 2:50:13 intensity: (3:13 @2) + (1:42:12 @3) + (55:01 @4) + (9:47 @5) 8.38 mi (20:19 / mi) +213m 18:49 / mi
ahr:128 max:180

Hike in the Wiss with Abby. Did a couple of the map reading exercises on the was home which is why my pace is very slow for that 8th mile! Well, that and climbing up the hill home.

Tuesday Dec 10, 2019 #

9 AM

strength & stretching 59:31 intensity: (20:44 @1) + (14:26 @2) + (20:22 @3) + (3:52 @4) + (7 @5) 0.76 mi (1:18:19 / mi)
ahr:107 max:150

Class at the gym. Made it through with 3lb weights and even used 5s for a few things. Did not make it through the ab challenge; needed a pause. Although it's my arms and shoulders that give out, not my abs.

Sunday Dec 8, 2019 #

orienteering 1:25:50 [3]

Green course at 4 mile circle in the Pine Barrrens.

A few legs where I didn't really hold my compass direction very well resulting in having to go around a good bit at the end but never not knowing what was going on.

I decided to do the green course which in hindsight was not the best choice - the extra distance was almost entirely made up with trail running (or walking in my case). But the Pine Barrens are a very unique place to orienteer and as always I enjoyed myself. The soft ground and lack of any rock underfoot more than makes up for the blueberry.

Green - Splits

Saturday Dec 7, 2019 #

2 PM

hiking 54:45 intensity: (15 @1) + (8:00 @2) + (44:31 @3) + (1:36 @4) + (23 @5) 2.92 mi (18:45 / mi) +109m 16:48 / mi
ahr:116 max:154

Around the meadow loop. Mostly to keep me out of the house and not eating. I think I am finally ready to be serious about losing weight.

Friday Dec 6, 2019 #

9 AM

strength & stretching 25:00 [3]

Session with trainer with some warmup on the treadmill. He was five minutes late and I assumed he would just go five minutes longer but he didn't. He had someone waiting, but still. It was a good workout but nothing special.
10 AM

cardio 40:00 [3]

And then as I was leaving the gym, I noticed there was a class in the studio when there usually isn't a 9:45 class on Fridays. There were only 2 people and it looked like a toned-down version of Zumba. I watched for a bit and they motioned me in and convinced me to stay. And it turned out it was a Zumba class, just with an instructor who was a bit more laid back. So I took my first Zumba class. I've always worried that all the jumping and turning would be too hard on my knee but this was a less frenetic version of all the classes I've ever seen and it was okay.. It was fun, and still a decent workout. It was an especially good workout for my brain. It's an hour class but I missed the first 20 minutes. I may try to do this regularly.

Thursday Dec 5, 2019 #

strength & stretching 1:00:00 [3]

Class at the gym. Used 5lb weights with no issues. The Thursday class is generally easier on the arms and shoulders though as she does shorter sets than on Tuesday and takes a quick break between most sets.

Wednesday Dec 4, 2019 #

8 AM

hiking 2:41:21 intensity: (44:24 @1) + (44:41 @2) + (1:11:49 @3) + (27 @4) 7.27 mi (22:12 / mi) +227m 20:14 / mi
ahr:106 max:133

A nice ramble in the Wissahickon listening to a book. And then I did some of the TSS exercises on the drive on the way back. Tired on the last climb up the hill to home - I had intended to go a little longer but I'm glad I quit when I did.
C • Zowie 3

Tuesday Dec 3, 2019 #

9 AM

strength & stretching 59:37 intensity: (4:35 @1) + (9:47 @2) + (24:42 @3) + (15:19 @4) + (5:14 @5) 0.75 mi (1:19:29 / mi)
ahr:123 max:187

Class at the gym. Couldn't find any 2.5lb weights so used 3lb weights today. There was a difference but it was doable so I'll probably try to keep using those in this class.

Monday Dec 2, 2019 #

stairs 25:00 [3]

I've been cleaning out my basement getting it ready to be redone and my stair stepper made it up to the living room. After not doing anything all day, I decided to at least do that for a bit. It was actually a decent workout.

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