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Training Log Archive: dersu

In the 7 days ending Jan 17, 2009:

activity	#	time	miles		km		+m
Jogging	7	6:20:00	31.32	(12:08)	50.4	(7:32)	60
Orienteering	2	2:40:49	9.38	(17:08)	15.1	(10:39)	350	25 /	27c	92%
Running	2	30:00	3.65	(8:13)	5.87	(5:06)
Weightlifting	2	20:00
Swimming	1	10:00
Total	7	10:00:49	44.35		71.37		410	25 /	27c	92%

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Saturday Jan 17, 2009 #

Event: GA Nav. Cup

Jogging 30:00 [1] 2.0 mi (15:00 / mi)
shoes: Free 3.0 12

Orienteering race 47:26 [4] *** 5.1 km (9:18 / km)
spiked:8/9c shoes: John Deere Spikes

Didn't have much speed for most of it (probably because I didn't get much of a warmup), but picked up towards the end. One 3 minute error in the control circle at C8, where I was confused by the network of ditches and the flag was below ground level.

Jogging warm up/down 30:00 [2] 2.3 mi (13:03 / mi)
shoes: John Deere Spikes

Cooldown with some strides

Green Day 1 - Splits

Friday Jan 16, 2009 #

Jogging 25:00 [1] 1.5 mi (16:40 / mi)
shoes: Free 3.0 12

Swimming 10:00 [1]

Thursday Jan 15, 2009 #

Jogging warm up/down (treadmill) 10:00 [1] 0.75 mi (13:20 / mi)
shoes: White NB 205 pair 3

Weightlifting (medium) 10:00 [3]

chinups and dips

Wednesday Jan 14, 2009 #

Jogging 40:00 [1] 3.0 mi (13:20 / mi)
shoes: Free 3.0 13

Jogging warm up/down (treadmill) 47:00 [1] 4.35 mi (10:48 / mi) +30m 10:35 / mi
shoes: White NB 205 pair 3

Running tempo (treadmill) 20:00 [3] 2.65 mi (7:33 / mi)
shoes: White NB 205 pair 3

Tuesday Jan 13, 2009 #

Jogging (terrain) 20:00 [1] 1.67 mi (12:00 / mi) +30m 11:22 / mi
shoes: Free 3.0 13

Jogging (treadmill) 56:00 [1] * 5.25 mi (10:40 / mi)
shoes: White NB 205 pair 3

Monday Jan 12, 2009 #

Jogging 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Hallo'en Waffle Racers

In the snow

Weightlifting (medium) 10:00 [4]

Jogging warm up/down (track) 50:00 [1] 4.5 mi (11:07 / mi)
shoes: White Waffle Racers

Running (track) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: White Waffle Racers

Drills and 2 sprints from 4 pt start

Sunday Jan 11, 2009 #

Event: OCIN TROL 4 - Hueston Woods State Park

Jogging warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
shoes: White Waffle Racers

Orienteering race 1:13:23 [3] *** 7.0 km (10:29 / km) +270m 8:47 / km
spiked:15/16c shoes: White Waffle Racers

The course kept mostly to the white portions of the map, but there was a lot of recent storm-fall.
Parallel error on the way to C15 (1 min error) and a bad route choice to C14 (1 min).

Orienteering 40:00 [2] *** 3.0 km (13:20 / km) +80m 11:46 / km
spiked:2/2c shoes: White Waffle Racers

Redid part of the course that included my two bad legs.

Jogging 35:00 [1] 3.0 mi (11:40 / mi)
shoes: Free 3.0 12

Red - Splits

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