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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Mar 29, 2009:

activity # timemileskm+m
  Jogging6 5:39:30 28.66(11:51) 46.13(7:22) 115
  Orienteering2 1:35:15 6.87(13:52) 11.05(8:37) 9325 /26c96%
  Running3 52:38 6.52(8:04) 10.5(5:01) 130
  Weightlifting1 20:00
  Total6 8:27:23 42.05 67.68 33825 /26c96%

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MoTuWeThFrSaSu

Sunday Mar 29, 2009 #

Orienteering (field checking) 1:00:00 [1] *** 3.5 mi (17:09 / mi)
shoes: Free 3.0 13

Jogging 35:00 [1] 2.9 mi (12:04 / mi)
shoes: Free 3.0 12

Saturday Mar 28, 2009 #

Event: NEOOC Akron Campus-O
 

Jogging 20:00 [1] 1.25 mi (16:00 / mi)
shoes: Free 3.0 13

Jogging warm up/down 35:00 [1] 2.75 mi (12:44 / mi)
shoes: White Waffle Racers

Orienteering race 18:15 [5] *** 3.3 km (5:32 / km) +54m 5:07 / km
spiked:14/14c shoes: White Waffle Racers

Orienteering race 17:00 [5] *** 2.12 km (8:01 / km) +39m 7:21 / km
spiked:11/12c shoes: White Waffle Racers

Some interesting legs, route choices and 3-d features. Officially DNF because I didn't feel like getting the last control which was a straighforward running dogleg that went right through the finish.

Friday Mar 27, 2009 #

Jogging 1:10:00 [1] * 6.51 mi (10:45 / mi)
ahr:126 shoes: Free 3.0 13

Jogging warm up/down 35:00 [1] * 2.75 mi (12:44 / mi)
shoes: White Waffle Racers

Running (grass) 4:28 [3] 1.0 km (4:28 / km)
shoes: White Waffle Racers

Running intervals (grass) 3:40 [4] 1.2 km (3:03 / km)
shoes: White Waffle Racers

8x150m 3 min recovery
splits: 28/30/27/28/26/28/27/27

Wednesday Mar 25, 2009 #

Jogging 21:30 [1] 2.0 mi (10:45 / mi)
shoes: Free 3.0 13

Jogging warm up/down 37:00 [1] ** 3.5 mi (10:34 / mi) +60m 10:02 / mi
shoes: Mick Joggers

Running hills (fartlek) 22:30 [4] 5.0 km (4:30 / km) +130m 3:59 / km
ahr:152 max:186 shoes: Mick Joggers

including 3 x dark side hard

Tuesday Mar 24, 2009 #

Jogging 40:00 [1] * 3.0 mi (13:20 / mi) +50m 12:41 / mi
shoes: Free 3.0 13

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

Running intervals (grass) 22:00 [3] 3.3 km (6:40 / km)
ahr:161 max:180 shoes: White Waffle Racers

22x150m with 1 min sendoffs. Work intervals were 30-32, except last two....29 and 28.

Monday Mar 23, 2009 #

Weightlifting (medium) 20:00 [3]

a little bit of everything

Jogging warm up/down (treadmill) 11:00 [1] 1.0 mi (11:00 / mi) +5m 10:50 / mi
shoes: Free 3.0 13

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