Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Jun 28, 2009:

activity	#	time	miles		km		+m
Jogging	6	5:14:30	27.02	(11:38)	43.48	(7:14)	54
Orienteering	3	2:24:10	9.52		15.31		360	34 /	42c	80%
Swimming	3	1:00:00
Weightlifting	2	50:00
bicycling	1	30:00
Running	3	26:33	4.02	(6:37)	6.46	(4:06)	8
Nordic Track	1	15:00
Total	7	10:40:13	40.55		65.26		422	34 /	42c	80%
[1-5]	7	9:55:13

2:24

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Sunday Jun 28, 2009 #

bicycling 30:00 [1]

Weightlifting ( light) 15:00 [2]

mostly core

Jogging 1:01:00 [1] 5.9 mi (10:20 / mi)
shoes: Black Free 5

Note

Still trying to re-hydrate from Thursday.

Saturday Jun 27, 2009 #

Event: MVOC / ORRRC Orienteering Adventure Race VI

Jogging warm up/down 20:00 [1] 1.25 mi (16:00 / mi) +30m 14:53 / mi
shoes: Mick Joggers

Orienteering race (scoreO) 33:38 [4] *** 3.5 mi (9:37 / mi) +75m 9:01 / mi
spiked:17/20c shoes: Mick Joggers

Had some trouble reading the map at C15 and almost didn't find it. Tried to go straight from C1 to C2 because map was white, but was really medium green except on the highest ground. Also, didn't work out an optimal plan ahead of time, and didn't even stick with my sub-optimal plan. (So I got a longer workout).

Swimming 30:00 [2]

With board and flippers since my shoulder was useless.

Friday Jun 26, 2009 #

Event: Night-O V

Orienteering (nightO) 10:00 [1] ** 1.5 mi (6:40 / mi) +30m 6:17 / mi
shoes: Free 3.0 13

Following Q.

Thursday Jun 25, 2009 #

Event: OCIN FAST-O #5 - Harbin Park

Orienteering (routegadget) 45:00 [0]

Jogging warm up/down (treadmill) 19:00 [1] 1.75 mi (10:52 / mi) +12m 10:38 / mi
shoes: White NB 205 pair 3

Running (treadmill) 4:30 [2] 0.5 mi (9:00 / mi)
shoes: White NB 205 pair 3

Jogging warm up/down 20:00 [1] 1.5 mi (13:20 / mi)
shoes: White NB 205 pair 3

Orienteering race (park) 20:30 [5] *** 2.6 km (7:53 / km) +105m 6:34 / km
spiked:8/12c shoes: Mick Joggers

A lot of mistakes, including a 3min error on C8 (had trouble reading the trails in the woods).

Good course setting, in only a few cases could you see the control before you were within a few meter of it.

Orienteering race (park) 10:02 [5] *** 1.9 mi (5:17 / mi) +75m 4:42 / mi
spiked:9/10c shoes: Mick Joggers

Only mistake was C6 where I was too tired to go straight (best route), and then didn't cut sharp enough to the control.

Orienteering (control pickup) 25:00 [1] * 1.0 mi (25:00 / mi) +75m 20:17 / mi
shoes: Mick Joggers

Sprint 1 - Splits

Sprint 2 - Splits

Wednesday Jun 24, 2009 #

Jogging warm up/down (treadmill) 19:00 [1] 1.75 mi (10:52 / mi)
shoes: White NB 205 pair 3

Weightlifting (medium) 20:00 [3]

chins, dips, sldl, leg press

Swimming 15:00 [1]

Jogging warm up/down (track) 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Green Kangaroos

Running intervals (track) 1:18 [5] 0.45 km (2:53 / km)
shoes: Fancy spikes

3x(3x60m)

Weightlifting (light) 15:00 [2]

calesthenics between sprint sets

Tuesday Jun 23, 2009 #

Jogging 22:00 [1] 1.83 mi (12:00 / mi)
shoes: Free 3.0 13

Nordic Track (reading) 15:00 [1]

Jogging 56:30 [1] 5.0 mi (11:18 / mi)
shoes: Free 3.0 13

Monday Jun 22, 2009 #

Jogging warm up/down (treadmill) 17:00 [1] 1.5 mi (11:20 / mi) +12m 11:04 / mi
shoes: White NB 205 pair 3

Running (treadmill) 8:45 [3] 1.0 mi (8:45 / mi) +8m 8:32 / mi
ahr:140 max:160 shoes: White NB 205 pair 3

progression

Swimming 15:00 [1]

Jogging warm up/down (track) 25:00 [1] 2.3 mi (10:52 / mi)
shoes: Green Kangaroos

Running intervals (track) 12:00 [4] 3.6 km (3:20 / km)
shoes: Green Kangaroos

18x200m
last one in under 36

Jogging intervals (track) 30:00 [1] 3.6 km (8:20 / km)
shoes: Green Kangaroos

jog 200m recovery

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