Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Mar 21, 2009:

activity	#	time	miles		km		+m
Jogging	7	7:44:00	38.92	(11:55)	62.64	(7:24)	403
Orienteering	2	2:44:19	9.07	(18:07)	14.6	(11:15)	325	16 /	19c	84%
Running	4	1:43:00	11.17	(9:13)	17.98	(5:44)	150
Swimming	3	55:00
Weightlifting	2	30:00
Total	7	13:36:19	59.17		95.22		878	16 /	19c	84%

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Saturday Mar 21, 2009 #

Event: MVOC Shamrock Hunt

Jogging warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: John Deere Spikes

Orienteering race 1:01:36 [3] *** 6.0 km (10:16 / km) +185m 8:54 / km
spiked:11/13c shoes: John Deere Spikes

Got turned around greeen on C6 (3 min) and spent a few minutes on the wrong spur on C9 (it turns out that the feature was on the wrong spur on the map).
I needed the rest at C9 anyway, because my R calf was killing me.

Orienteering (control pickup) 1:15:00 [1] *** 5.0 km (15:00 / km)
shoes: John Deere Spikes

Red - Splits

Friday Mar 20, 2009 #

Jogging warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Free 3.0 13

Weightlifting (medium) 15:00 [3]

chinups, dips, leg press

Swimming 10:00 [1]

Jogging warm up/down 25:00 [1] 2.08 mi (12:00 / mi) +100m 10:27 / mi
shoes: White Waffle Racers

Running hills 15:00 [3] 1.5 mi (10:00 / mi) +150m 7:38 / mi
shoes: White Waffle Racers

Hilly fartlek Pain in R calf had to walk back

Thursday Mar 19, 2009 #

Jogging 1:30:00 [1] * 8.18 mi (11:00 / mi)
shoes: Free 3.0 12

In a foreign neighborhood while waiting for the car to be repaired.

Jogging 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Free 3.0 12

Running 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Free 3.0 12

easy progression run

Wednesday Mar 18, 2009 #

Jogging (treadmill) 35:00 [1] 3.0 mi (11:40 / mi) +48m 11:07 / mi
shoes: White NB 205 pair 3

Swimming 10:00 [2]

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

Running tempo (treadmill) 31:30 [3] 4.0 mi (7:53 / mi)
shoes: White NB 205 pair 3

includes 3x mile @ 8.5mph

Swimming 20:00 [1]

Tuesday Mar 17, 2009 #

Jogging 30:00 [1] 2.25 mi (13:20 / mi) +60m 12:19 / mi
shoes: Free 3.0 13

Jogging warm up/down (treadmill) 15:00 [1] 1.25 mi (12:00 / mi) +20m 11:26 / mi
shoes: White NB 205 pair 3

Weightlifting (medium) 15:00 [3]

chinups,dips, leg press

Swimming 15:00 [1]

Monday Mar 16, 2009 #

Jogging 55:00 [1] ** 4.49 mi (12:15 / mi) +75m 11:39 / mi
shoes: Free 3.0 12

Jogging warm up/down 35:00 [1] 2.92 mi (12:00 / mi)
shoes: White Waffle Racers

Running 4:30 [3] 1.0 km (4:30 / km)
shoes: White Waffle Racers

Running intervals 22:00 [3] 3.3 km (6:40 / km)
shoes: White Waffle Racers

22x150m with 1 min sendoffs (work splits were consistently 33-34, except for last two ...32 and 30)

Sunday Mar 15, 2009 #

Jogging warm up/down 50:00 [1] ** 3.5 mi (14:17 / mi) +100m 13:07 / mi
shoes: John Deere Spikes

Orienteering 27:43 [3] *** 3.6 km (7:42 / km) +140m 6:27 / km
spiked:5/6c shoes: John Deere Spikes

Working on contouring and forest running. Legs were done interval fashion with breaks of a couple minutes between.

Jogging 55:00 [1] 5.0 mi (11:00 / mi)
shoes: Free 3.0 13

in the evening

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