Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 31 days ending Mar 31, 2010:

activity # timemileskm+m
  Orienteering19 16:27:55 53.21(18:34) 85.64(11:32) 1562133 /150c88%
  Jogging34 15:47:30 86.84(10:55) 139.75(6:47) 635
  Running13 8:49:04 56.34(9:23) 90.68(5:50) 1438
  Nordic Track2 1:30:00
  Weightlifting6 1:25:00
  Swimming2 20:00
  Total60 44:19:29 196.39 316.07 3635133 /150c88%
averages - sleep:11 rhr:36 weight:168lbs

«»
3:38
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Mar 31, 2010 #

6 AM

Jogging 11:00 [1] 1.0 mi (11:00 / mi)
shoes: Free 3.0 12

7 AM

Nordic Track (reading) 30:00 [1]

12 PM

Running warm up/down 30:00 [1] * 3.0 mi (10:00 / mi)
shoes: White NB 205 pair 2

Weightlifting (light) 10:00 [2]

Running intervals (treadmill) 24:00 [3] 3.0 mi (8:00 / mi) +48m 7:37 / mi
ahr:158 max:182 shoes: White NB 205 pair 2

4x(3min fast / 3min slow) (10mph/6mph)

Tuesday Mar 30, 2010 #

8 AM

Jogging 30:00 [1] * 2.73 mi (11:00 / mi)
shoes: Free 3.0 12

7 PM

Running hills (fartlek) 1:00:00 [3] * 6.0 mi (10:00 / mi) +80m 9:36 / mi
shoes: Hallo'en Waffle Racers

Monday Mar 29, 2010 #

7 AM

Jogging 16:00 [1] 1.33 mi (12:00 / mi)
shoes: Black Free 5

12 PM

Jogging 1:42:00 [1] * 8.5 mi (12:00 / mi)
shoes: Free 3.0 12

Sunday Mar 28, 2010 #

Event: OCIN - Easter Egg Orienteering - Gov Bebb Metropark
 
12 PM

Orienteering (shadowing) 37:50 [1] 1.2 km (31:32 / km)

1 PM

Orienteering race (middle) 38:35 [3] *** 4.3 km (8:58 / km)
spiked:16/17c shoes: Y/S Dirt Dogs

2 PM

Orienteering (control pickup) 40:00 [1] 3.0 km (13:20 / km)
shoes: Y/S Dirt Dogs

Saturday Mar 27, 2010 #

Event: NEOOC: Campus-O (Univ. of Akron)
 
7 AM

Jogging (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +20m 11:18 / mi
shoes: Free 3.0 12

Swimming 10:00 [1]

12 PM

Jogging warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Hallo'en Waffle Racers

Orienteering race (sprint) 5:50 [4] *** 1.2 km (4:52 / km)
spiked:10/10c shoes: Hallo'en Waffle Racers

Orienteering race (sprint) 15:00 [4] *** 2.6 km (5:46 / km)
spiked:12/12c shoes: Hallo'en Waffle Racers

1 PM

Orienteering race (sprint) 22:00 [5] *** 4.3 km (5:07 / km)
spiked:12/13c shoes: Hallo'en Waffle Racers

2 PM

Jogging warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Hallo'en Waffle Racers

Friday Mar 26, 2010 #

7 AM

Orienteering 45:00 [2] *** 4.4 km (10:14 / km)
shoes: Y/S Dirt Dogs

4 PM

Orienteering 1:30:00 [2] **** 8.0 km (11:15 / km) +300m 9:28 / km
spiked:5/5c shoes: Mick Joggers

Thursday Mar 25, 2010 #

7 AM

Orienteering 40:00 [2] ** 3.5 km (11:26 / km)
shoes: Mick Joggers

8 PM

Weightlifting (light) 15:00 [2]

Running 17:00 [1] 1.75 mi (9:43 / mi)
shoes: Free 3.0 12

Wednesday Mar 24, 2010 #

7 AM

Orienteering 45:00 [2] ** 4.0 km (11:15 / km)
shoes: Mick Joggers

8 PM

Weightlifting (light) 15:00 [2]

Running 15:00 [1] 1.73 mi (8:40 / mi)
shoes: Free 3.0 12

Tuesday Mar 23, 2010 #

12 PM

Orienteering 55:00 [2] *** 4.5 km (12:13 / km) +100m 11:00 / km
spiked:6/6c shoes: Y/S Dirt Dogs

Monday Mar 22, 2010 #

7 AM

Jogging 15:00 [1] 1.36 mi (11:00 / mi)
shoes: Black Free 5

12 PM

Jogging 28:00 [1] 2.55 mi (11:00 / mi)
shoes: Free 3.0 13

Sunday Mar 21, 2010 #

6 AM

Jogging 35:00 [1] 2.92 mi (12:00 / mi) +30m 11:38 / mi
shoes: Black Free 5

4 PM

Orienteering (field-checking) 1:30:00 [1] *** 5.0 mi (18:00 / mi) +30m 17:40 / mi
shoes: Black Free 5

Saturday Mar 20, 2010 #

Event: OCIN - Hueston Woods
 
12 PM

Orienteering (shadowing) 50:00 [1] *** 2.0 km (25:00 / km) +65m 21:30 / km
shoes: Free 3.0 12

Orienteering (classic) 1:19:18 [4] *** 6.5 km (12:12 / km) +250m 10:14 / km
spiked:10/13c shoes: Mick Joggers

Did very poorly. MP and DNF.
2 PM

Orienteering (shadowing) 1:05:00 [1] *** 3.0 km (21:40 / km) +100m 18:34 / km
shoes: Mick Joggers

9 PM

Jogging 24:00 [1] 2.0 mi (12:00 / mi)
shoes: Free 3.0 12

Friday Mar 19, 2010 #

8 AM

Jogging 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Black Free 5

3 PM

Running warm up/down (track) 40:00 [2] 7.0 km (5:43 / km)
shoes: John Deere Spikes

Running race (time trial) 11:44 [5] 3.0 km (3:55 / km)
shoes: John Deere Spikes

At the indoor track. It was too dark to see my watch during the run; I didn't realize that I was running so slow. I guess that's why I felt better after than I did before.

This is exactly the same pace as the last road 5k that I ran (1.5 y ago).

9 PM

Running 20:00 [1] 2.0 mi (10:00 / mi)
shoes: Free 3.0 12

Thursday Mar 18, 2010 #

6 AM

Jogging 27:00 [1] 2.25 mi (12:00 / mi)
shoes: Free 3.0 13

12 PM

Running hills 55:00 [3] 5.5 mi (10:00 / mi) +250m 8:46 / mi
shoes: Mick Joggers

including some steep hills
7 PM

Running warm up/down 20:00 [1] 2.0 mi (10:00 / mi)
shoes: Black Free 5

Weightlifting (light) 20:00 [2]

Wednesday Mar 17, 2010 #

12 PM

Jogging (trail) 1:18:00 [1] * 6.5 mi (12:00 / mi) +100m 11:27 / mi
shoes: Black Free 5

8 PM

Jogging 1:03:30 [1] 6.0 mi (10:35 / mi)
ahr:120 max:136 shoes: Black Free 5

Tuesday Mar 16, 2010 #

6 AM

Jogging 10:00 [1] 0.75 mi (13:20 / mi)
shoes: Free Trail pair 2

11 AM

Jogging warm up/down (treadmill) 25:00 [1] 2.25 mi (11:07 / mi) +40m 10:32 / mi
shoes: White NB 205 pair 3

Running intervals (treadmill) 24:00 [4] 3.0 mi (8:00 / mi) +50m 7:36 / mi
max:189 shoes: White NB 205 pair 3

4x(.5mi fast / .25mi slow)
fast was 10mph

Monday Mar 15, 2010 #

6 AM

Jogging 1:15:00 [1] 6.0 mi (12:30 / mi)
shoes: Free 3.0 13

4 PM

Jogging warm up/down (track) 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Green Kangaroos

a few skips and hops at end
8 PM

Weightlifting (medium) 10:00 [3]

chins, dips, leg press
vasquez rocks was on the tv

Sunday Mar 14, 2010 #

Event: US Team (unofficial) 3K time trial
 

Note
rhr:36 slept:11.0 weight:168lbs

Amazing what 11h of sleep will do. Back feels OK (not great) and a PR for RHR.
8 PM

Nordic Track 1:00:00 [1]


3000m run - Splits

Saturday Mar 13, 2010 #

Event: MVOC - Junior Champs & Shamrock Hunt
 
8 AM

Jogging warm up/down 10:00 [1] 0.75 mi (13:20 / mi)
shoes: John Deere Spikes

Running race (trail) 1:07:20 [4] 7.0 mi (9:37 / mi) +500m 7:52 / mi
shoes: John Deere Spikes

Should log this as skating. Much of the trail was submerged under several inches of water. Uphills were nice and dry.
12 PM

Jogging warm up/down 10:00 [1] 0.6 mi (16:40 / mi)
shoes: Black Free 5

Trying to unstiffen.

Orienteering race (classic) 1:27:30 [3] *** 6.2 km (14:07 / km) +235m 11:52 / km
spiked:11/16c shoes: WhiteSpikes12

WT is always very difficult; every year the forest loses visibility. This race was mostly under water; there were unmarked watercourses everywhere. About halfway through water got into my sealed mapbag and two of the controls were erased, and I find them with the few clues available and a lot of luck. Near the end my back gave out and I had to walk the last few controls.
After, I could hardly walk, let alone help with control pickup.

Friday Mar 12, 2010 #

6 AM

Jogging (grass) 45:00 [1] 3.75 mi (12:00 / mi) +100m 11:05 / mi
shoes: Black Free 5

12 PM

Running hills 1:00:00 [2] 6.0 mi (10:00 / mi) +230m 8:56 / mi
shoes: Mick Joggers

easy fartlek including some steep hill sprints
7 PM

Jogging warm up/down (treadmill) 10:00 [1] 0.75 mi (13:20 / mi) +15m 12:33 / mi
shoes: Black Free 5

Weightlifting (medium) 15:00 [3]

squat, row

Thursday Mar 11, 2010 #

6 AM

Jogging 35:00 [1] 2.92 mi (12:00 / mi)
shoes: Free 3.0 12

11 AM

Jogging warm up/down (treadmill) 20:00 [1] 1.75 mi (11:26 / mi) +30m 10:51 / mi
shoes: White NB 205 pair 3

Running (treadmill) 35:00 [1] 4.15 mi (8:26 / mi) +80m 7:57 / mi
ahr:146 max:160 shoes: White NB 205 pair 3

Swimming 10:00 [1]

9 PM

Jogging 31:00 [1] 2.74 mi (11:20 / mi)
shoes: Free 3.0 12

Wednesday Mar 10, 2010 #

7 AM

Jogging 48:00 [1] 4.0 mi (12:00 / mi) +150m 10:45 / mi
shoes: Black Free 5

9 PM

Jogging 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Free 3.0 12

Tuesday Mar 9, 2010 #

6 PM

Running hills (grass) 50:00 [3] 5.0 mi (10:00 / mi) +200m 8:54 / mi
shoes: Mick Joggers

including some steep hill sprints

Sunday Mar 7, 2010 #

10 AM

Jogging warm up/down 10:00 [1] 8.0 mi (1:15 / mi) +20m 1:14 / mi
shoes: John Deere Spikes

Orienteering race (classic) 58:49 [3] *** 5.2 km (11:19 / km) +170m 9:43 / km
spiked:7/9c shoes: John Deere Spikes

1 big mistake, 1 too-well-hidden control, and some sloppy routes
12 PM

Jogging warm up/down 15:00 [1] 1.3 mi (11:32 / mi)
shoes: Free 3.0 12


GREEN - Splits

Saturday Mar 6, 2010 #

6 AM

Jogging 15:00 [1] 1.3 mi (11:32 / mi) +30m 10:46 / mi
shoes: Free 3.0 12

10 AM

Jogging warm up/down 20:00 [1] 1.8 mi (11:07 / mi) +50m 10:14 / mi
shoes: WhiteSpikes12

Orienteering race (middle) 36:48 [4] *** 3.83 km (9:37 / km) +105m 8:27 / km
spiked:11/13c shoes: WhiteSpikes12

2 big mistakes
12 PM

Orienteering (middle) 40:00 [3] *** 3.5 km (11:26 / km) +130m 9:38 / km
spiked:8/9c shoes: WhiteSpikes12

Do-over of the race. Jogged to 4 and then raced to 10 and then jogged 11 and 12.
2 PM

Jogging warm up/down 10:00 [1] 0.8 mi (12:30 / mi) +50m 10:28 / mi
shoes: John Deere Spikes

Orienteering race (forest sprint) 14:32 [4] *** 2.15 km (6:46 / km) +20m 6:28 / km
ahr:174 max:179 spiked:11/12c shoes: John Deere Spikes

1 big mistake (over 1 min)
Ran with HRM: 179max vs. 192max that I measured in a sprint last year. Maybe I didn't push enough, or maybe I was too tired, or maybe I just haven't done any intense training.

Hawn sprint - Splits

Middle: RED - Splits

Friday Mar 5, 2010 #

Event: A-meet and 2nd Annual Gateway Grunt & Runt - Hawn
 
4 PM

Jogging warm up/down 10:00 [1] 0.75 mi (13:20 / mi)
shoes: Hallo'en Waffle Racers

Orienteering race (forest sprint) 16:43 [4] *** 2.6 km (6:26 / km) +57m 5:48 / km
spiked:14/15c shoes: Hallo'en Waffle Racers

One big blunder: left 9 in wrong direction.

Orienteering (control pickup) 15:00 [1] ** 1.0 mi (15:00 / mi)
shoes: Hallo'en Waffle Racers


Forest Park sprint - red/blue - Splits

« Earlier | Later »