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Training Log Archive: dersu

In the 7 days ending Feb 21, 2009:

activity	#	time	miles		km		+m
Jogging	6	4:44:00	23.75	(11:57)	38.22	(7:26)	60
Orienteering	2	3:54:37	15.08	(15:33)	24.27	(9:40)	55	26 /	28c	92%
Running	5	2:08:00	13.74	(9:19)	22.11	(5:47)
Weightlifting	1	15:00
Total	7	11:01:37	52.57		84.6		115	26 /	28c	92%

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Saturday Feb 21, 2009 #

Jogging warm up/down 10:00 [1] 0.5 mi (20:00 / mi)
shoes: Mick Joggers

Orienteering race 1:24:37 [3] *** 11.8 km (7:10 / km) +55m 7:00 / km
spiked:26/28c shoes: Mick Joggers

At the hypselitically challenged Joyce Park.

C • splits 3

C • the what-ally challenged? 4

Red - Splits

Friday Feb 20, 2009 #

Jogging 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Free 3.0 13

Jogging warm up/down (track) 40:00 [1] 3.0 mi (13:20 / mi)
shoes: Hallo'en Waffle Racers

Running intervals (track) 26:00 [3] 2.5 mi (10:24 / mi)
shoes: Hallo'en Waffle Racers

40x(50m fast / 50m walk)

Thursday Feb 19, 2009 #

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +16m 11:26 / mi
shoes: White NB 205 pair 3

Weightlifting (medium) 15:00 [3]

leg press and misc.

Jogging warm up/down (track) 35:00 [1] 3.0 mi (11:40 / mi)
shoes: Hallo'en Waffle Racers

Running (track) 5:00 [3] 1.0 mi (5:00 / mi)
shoes: Hallo'en Waffle Racers

sprints and drills

Wednesday Feb 18, 2009 #

Jogging (treadmill) 32:00 [1] 2.5 mi (12:48 / mi) +20m 12:29 / mi
shoes: White NB 205 pair 3

Jogging warm up/down (treadmill) 23:00 [1] 2.0 mi (11:30 / mi)
shoes: White NB 205 pair 3

Running tempo (treadmill) 40:00 [4] 5.0 mi (8:00 / mi)
shoes: White NB 205 pair 3

Tuesday Feb 17, 2009 #

Jogging (treadmill) 32:00 [1] * 3.0 mi (10:40 / mi) +24m 10:24 / mi
shoes: White NB 205 pair 3

Jogging warm up/down (track) 15:00 [1] 1.5 mi (10:00 / mi)
shoes: Hallo'en Waffle Racers

Running intervals (track) 32:00 [3] 3.6 km (8:53 / km)
shoes: Hallo'en Waffle Racers

5x(400fast/400slow) splits: 94/95/93/90/91
I had strict time restrictions, so I knew that the faster I went on each rep,the less number of reps I could do (reason is left as an exercise for the reader).

Jogging 15:00 [1] 1.25 mi (12:00 / mi)
shoes: Hallo'en Waffle Racers

able to do the cooldown 3 hours later

Monday Feb 16, 2009 #

Jogging warm up/down (track) 45:00 [1] 4.0 mi (11:15 / mi)
shoes: White Waffle Racers

Running (track) 5:00 [4] 1.0 mi (5:00 / mi)
shoes: White Waffle Racers

sprints and drills

Running 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Mick Joggers

hilly fartlek

Sunday Feb 15, 2009 #

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

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