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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Apr 27, 2009:

activity # timemileskm+m
  Jogging7 5:25:00 27.22(11:56) 43.81(7:25) 16
  Orienteering3 2:27:00 9.63(15:16) 15.5(9:29) 52532 /33c96%
  Running4 1:43:30 11.37(9:06) 18.29(5:39) 16
  Swimming1 15:00
  Weightlifting1 15:00
  Total7 10:05:30 48.22 77.6 55732 /33c96%

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Monday Apr 27, 2009 #

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +8m 11:43 / mi
shoes: White NB 205 pair 3

Running (treadmill) 26:30 [2] 3.0 mi (8:50 / mi)
shoes: White NB 205 pair 3

progression

Running 40:00 [1] 4.0 mi (10:00 / mi)
shoes: Free 3.0 13

Another lilac loop

Sunday Apr 26, 2009 #

Event: COO Ohio State University
 

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

Jogging warm up/down 20:00 [1] 1.75 mi (11:26 / mi)
shoes: Hallo'en Waffle Racers

Orienteering race 40:00 [4] *** 6.0 km (6:40 / km)
spiked:20/20c shoes: Hallo'en Waffle Racers

Jogging 1:05:00 [2] 5.0 mi (13:00 / mi)
ahr:115 max:130 shoes: Free 3.0 13

The sociology of lilacs: This time of year I like to run in the older, poorer neighborhoods to see the lilacs. The older/poorer the neighborhood, the more lilacs.

Saturday Apr 25, 2009 #

Event: Camp Ransburg O-Meet
 

Jogging warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: John Deere Spikes

Orienteering race 1:27:00 [4] *** 7.0 km (12:26 / km) +390m 9:43 / km
spiked:12/13c shoes: John Deere Spikes

Jogging 15:00 [1] 1.25 mi (12:00 / mi)
shoes: Free 3.0 13


Red - Splits

Friday Apr 24, 2009 #

Jogging warm up/down 50:00 [1] 4.3 mi (11:38 / mi)
shoes: White Waffle Racers

Running (track) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: White Waffle Racers

Some hurdles and then some sprints on the grass

Jogging warm up/down 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Free 3.0 13

Weightlifting (medium) 15:00 [3]

Thursday Apr 23, 2009 #

Jogging 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Free 3.0 13

Wednesday Apr 22, 2009 #

Jogging warm up/down (treadmill) 11:00 [1] 1.0 mi (11:00 / mi) +8m 10:44 / mi
shoes: White NB 205 pair 3

Running (treadmill) 18:00 [2] 2.0 mi (9:00 / mi) +16m 8:47 / mi
ahr:135 shoes: White NB 205 pair 3

progression

Swimming 15:00 [2]

Jogging warm up/down 20:00 [1] ** 1.8 mi (11:07 / mi)
shoes: John Deere Spikes

Orienteering 20:00 [4] *** 2.5 km (8:00 / km) +135m 6:18 / km
shoes: John Deere Spikes

Map memory exercise

Tuesday Apr 21, 2009 #

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

Running intervals (track) 9:00 [3] 2.2 km (4:05 / km)
shoes: Hallo'en Waffle Racers

4x(400m fast /200m walk)
splits: 85/86/87/81

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