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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending May 28, 2009:

activity # timemileskm+m
  Orienteering2 2:48:01 11.08(15:10) 17.83(9:25) 17023 /31c74%
  Jogging3 1:40:00 8.8(11:22) 14.16(7:04) 40
  Running2 35:00 4.49(7:48) 7.22(4:51)
  bicycling1 20:00 4.0(5:00) 6.44(3:06)
  Weightlifting1 15:00
  Total4 5:38:01 28.36 45.65 21023 /31c74%

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Thursday May 28, 2009 #

Jogging warm up/down 15:00 [1] 1.3 mi (11:32 / mi)
shoes: Mick Joggers

Orienteering race (sprint) 16:42 [4] ** 2.3 km (7:16 / km)
spiked:10/11c shoes: Mick Joggers

Easy nav; mostly trails. Tried to cut through medium green on C4, but ended up on hands and knees.

Orienteering race (sprint) 16:19 [4] *** 2.3 mi (7:06 / mi)
spiked:8/10c shoes: Mick Joggers

after 10 min break
Campus with last 3 controls in woods. Hard hard time reading the map in the woods because of darkness.

Orienteering (control pickup) 30:00 [1] ** 1.75 mi (17:09 / mi)
shoes: Mick Joggers

Sunday May 24, 2009 #

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

Jogging warm up/down 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Hallo'en Waffle Racers

Running intervals (track) 15:00 [4] 4.0 km (3:45 / km)
shoes: Hallo'en Waffle Racers

8x100...2x300...14x200...but not in that order

Saturday May 23, 2009 #

bicycling warm up/down (transportation) 20:00 [1] 4.0 mi (5:00 / mi)

Running (track) 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Hallo'en Waffle Racers

6x100
1x200
6x 1 int hurdle
6x50

Weightlifting (light) 15:00 [3]

Friday May 22, 2009 #

Jogging (treadmill) 25:00 [1] 2.5 mi (10:00 / mi) +40m 9:32 / mi
shoes: Free 3.0 13

Orienteering warm up/down 15:00 [1] *** 1.25 mi (12:00 / mi) +20m 11:26 / mi
shoes: John Deere Spikes

Orienteering 1:30:00 [3] **** 7.0 km (12:51 / km) +150m 11:37 / km
spiked:5/10c shoes: John Deere Spikes

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