Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Feb 1, 2009:

activity	#	time	miles		km		+m
Orienteering	4	5:56:24	10.42		16.77		365	10 /	11c	90%
Jogging	5	4:40:00	22.64	(12:22)	36.44	(7:41)	100
Weightlifting	4	3:25:00
Running	1	30:00	3.8	(7:54)	6.12	(4:54)
Swimming	1	5:00
Total	6	14:36:24	36.86		59.32		465	10 /	11c	90%
[1-5]	6	12:36:24

3:35

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Sunday Feb 1, 2009 #

Orienteering (field checking) 1:00:00 [1] *** 2.0 mi (30:00 / mi)
shoes: Free 3.0 13

Orienteering 1:05:00 [1] *** 3.5 mi (18:34 / mi)
shoes: Hallo'en Waffle Racers

Saturday Jan 31, 2009 #

Event: OCIN TROL 6 - Miami-Whitewater

Jogging warm up/down 30:00 [1] 1.3 mi (23:05 / mi) +50m 20:37 / mi
shoes: John Deere Spikes

includes picking up signs

Orienteering race 1:01:24 [3] *** 4.7 km (13:04 / km) +325m 9:42 / km
spiked:10/11c shoes: John Deere Spikes

Green - Splits

Friday Jan 30, 2009 #

Weightlifting (light) 1:10:00 [2]

Snow shoveling

Orienteering (field checking) 50:00 [1] *** 2.0 mi (25:00 / mi) +40m 23:32 / mi
shoes: Free 3.0 13

Orienteering (drafting) 30:00 [0]

Jogging 15:00 [1] 1.3 mi (11:32 / mi)
shoes: Free 3.0 13

Snow shoveling.

About 8 inches on top of layer of ice with about 3 inches of snow underneath compressed to a slushy layer.
The ice layer was some kind of rime, not slippery, so I didn't do more than shovel the top layer in most places.
Still a couple of hours to go.

Weightlifting (light) 30:00 [2]

snow shoveling

Jogging warm up/down (snow) 45:00 [1] 4.0 mi (11:15 / mi)
shoes: Free 3.0 12

Running tempo (treadmill) 30:00 [3] 3.8 mi (7:54 / mi)
shoes: Free 3.0 12

5x(5min@8mph/1min@6mph)

Tuesday Jan 27, 2009 #

Jogging 20:00 [1] 1.5 mi (13:20 / mi) +50m 12:05 / mi
shoes: Free 3.0 13

snow

Weightlifting (light) 20:00 [1]

snow shoveling

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

Weightlifting (medium) 15:00 [3]

chinups, dips, leg press

Swimming warm up/down 5:00 [1]

Jogging (snow) 45:00 [2] 4.0 mi (11:15 / mi)
shoes: Free 3.0 13

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

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