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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Jan 26, 2009:

activity # timemileskm+m
  Orienteering4 8:57:44 18.59 29.92 28541 /45c91%
  Jogging7 5:14:00 25.77(12:11) 41.47(7:34) 80
  Running2 1:00:00 7.0(8:34) 11.27(5:20)
  Weightlifting3 50:00
  Nordic Track1 25:00
  Total7 16:26:44 51.36 82.66 36541 /45c91%
  [1-5]7 12:26:44

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TuWeThFrSaSuMo

Monday Jan 26, 2009 #

Orienteering (armchair) 30:00 [0]

Jogging warm up/down (treadmill) 55:00 [1] 4.89 mi (11:15 / mi)
shoes: White NB 205 pair 3

Weightlifting (light) 10:00 [2]

Orienteering (armchair) 1:00:00 [0] ***

Routegadget for Harbin and GNC. Was going to put in routegadget for some COO meets, but it didn't work, maybe because I didn't have my splits or because there was no purple line from Go to Finish.

Jogging (snow) 1:00:00 [1] 4.9 mi (12:15 / mi)
shoes: Free 3.0 13

Sunday Jan 25, 2009 #

Event: Nursery-O II Mini-Rogaine - (TROL Practice # 8)
 

Orienteering (drafting) 30:00 [0]

Orienteering race (scoreO) 3:02:00 [2] ** 20.0 km (9:06 / km)
spiked:19/21c shoes: Hallo'en Waffle Racers

Jogging 15:00 [1] 1.28 mi (11:45 / mi)
shoes: Free 3.0 13

Saturday Jan 24, 2009 #

Event: OCIN TROL 5 - Harbin Park
 

Jogging warm up/down 20:00 [1] 1.5 mi (13:20 / mi) +80m 11:26 / mi
shoes: John Deere Spikes

Orienteering race 55:44 [5] *** 5.9 km (9:27 / km) +285m 7:37 / km
spiked:22/24c shoes: John Deere Spikes

Jogging warm up/down (treadmill) 22:00 [1] 1.0 mi (22:00 / mi)
shoes: Free 3.0 13

Weightlifting (medium) 20:00 [3]

squats, bench , pulldown

Orienteering (fieldchecking) 1:00:00 [1] *** 2.5 mi (24:00 / mi)
shoes: Black/Red Free Xtrain


Green - Splits

Friday Jan 23, 2009 #

Jogging 55:00 [1] * 4.7 mi (11:42 / mi)
shoes: Black/Red Free Xtrain

Orienteering (drafting) 2:00:00 [0]

Thursday Jan 22, 2009 #

Nordic Track (reading) 25:00 [1]

Jogging warm up/down (treadmill) 30:00 [1] 2.5 mi (12:00 / mi)
shoes: White NB 205 pair 3

Running tempo (treadmill) 40:00 [3] 5.0 mi (8:00 / mi)
ahr:153 max:170 shoes: White NB 205 pair 3

Wednesday Jan 21, 2009 #

Jogging warm up/down (track) 22:00 [1] 2.0 mi (11:00 / mi)
shoes: White Waffle Racers

Running 20:00 [3] 2.0 mi (10:00 / mi)
shoes: White Waffle Racers

At the indoor track: some drills and some sprints (and walking).

Weightlifting (medium) 20:00 [3]

Tuesday Jan 20, 2009 #

Jogging 35:00 [1] 3.0 mi (11:40 / mi)
shoes: White NB 205 pair 3

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