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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Feb 15, 2009:

activity # timemileskm+m
  Orienteering4 11:55:00 29.25 47.07
  Jogging5 4:45:00 23.67(12:02) 38.1(7:29) 20
  Running3 1:37:00 11.22(8:39) 18.05(5:22) 42
  Swimming1 20:00
  Weightlifting1 20:00
  Total7 18:57:00 64.14 103.22 62
  [1-5]7 18:27:00

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MoTuWeThFrSaSu

Sunday Feb 15, 2009 #

Orienteering (control pickup) 2:30:00 [1] ** 7.75 mi (19:21 / mi)
shoes: Free 3.0 12

Saturday Feb 14, 2009 #

Orienteering (control placement) 2:40:00 [2] ** 7.5 mi (21:20 / mi)
(injured) shoes: White Waffle Racers

Putting out SI units, which turned out to be a waste of time, since I decided at the last minute not to use e-punch. I think that
this was the right choice, given the long line of people waiting to register. It was better not to chance a hardware or software malfunction, and get
everyone out into the woods.

Orienteering (control pickup) 1:00:00 [1] 1.5 mi (40:00 / mi)
shoes: Free 3.0 13

Friday Feb 13, 2009 #

Jogging 40:00 [1] 2.86 mi (14:00 / mi)
shoes: Free 3.0 12

Orienteering (control placement) 4:00:00 [1] ** 8.5 mi (28:14 / mi)
shoes: Free 3.0 12

Set out 32 control stands; still need to put out 7 stands and all of the electronic units.

Thursday Feb 12, 2009 #

Jogging 15:00 [1] 1.25 mi (12:00 / mi)
shoes: Free 3.0 12

Jogging warm up/down (treadmill) 20:00 [1] 1.5 mi (13:20 / mi) +12m 13:01 / mi
shoes: White NB 205 pair 3

Weightlifting (medium) 20:00 [3]

chinups,dips, lunges, leg press

Jogging warm up/down (track) 32:00 [1] 3.0 mi (10:40 / mi)
shoes: White Waffle Racers

Running (track) 5:00 [5] 1.0 mi (5:00 / mi)
shoes: White Waffle Racers

sprints and drills

Wednesday Feb 11, 2009 #

Jogging 25:00 [1] 2.25 mi (11:07 / mi)
shoes: White NB 205 pair 3

Jogging warm up/down (treadmill) 13:00 [1] 1.0 mi (13:00 / mi) +8m 12:41 / mi
shoes: White NB 205 pair 3

Running tempo (treadmill) 45:00 [4] 5.35 mi (8:25 / mi) +42m 8:13 / mi
shoes: White NB 205 pair 3

including 2x10min @ 8.5mph

Swimming 20:00 [1]

Tuesday Feb 10, 2009 #

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

Jogging (treadmill) 25:00 [2] 2.35 mi (10:38 / mi)
shoes: White NB 205 pair 3

Jogging 20:00 [1] 1.71 mi (11:40 / mi)

Monday Feb 9, 2009 #

Jogging 25:00 [1] 2.0 mi (12:30 / mi)
shoes: White NB 205 pair 3

Jogging warm up/down (track) 30:00 [1] 2.75 mi (10:55 / mi)
shoes: Hallo'en Waffle Racers

Running intervals (track) 12:00 [3] 2.2 km (5:27 / km)
shoes: Hallo'en Waffle Racers

6x(200m fast/ 200m jog)
splits: 50, 44, 43, 40, 39, 37

Orienteering (field checking) 1:15:00 [1] *** 4.0 mi (18:45 / mi)
shoes: Hallo'en Waffle Racers

Running 35:00 [2] 3.5 mi (10:00 / mi)
shoes: Mick Joggers

progression run

Orienteering (drafting) 30:00 [0]

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