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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Jul 16, 2009:

activity # timemileskm+m
  Jogging7 3:59:30 20.04(11:57) 32.24(7:26) 130
  Nordic Track3 1:30:00
  Running5 1:15:10 12.88(5:50) 20.73(3:38)
  bicycling2 1:10:00
  Weightlifting2 30:00
  Orienteering1 28:57 2.73(10:35) 4.4(6:35) 13019 /23c82%
  Swimming2 20:00
  Total7 9:13:37 35.65 57.38 26019 /23c82%

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Thursday Jul 16, 2009 #

Jogging (trail) 25:00 [1] 2.0 mi (12:30 / mi) +30m 11:57 / mi
shoes: White NB 205 pair 3

Jogging warm up/down 15:00 [1] 1.15 mi (13:00 / mi)
shoes: Black Free 5

Running warm up/down 2:00 [4] 0.25 mi (8:00 / mi)
shoes: Mick Joggers

strides

Orienteering race (sprint) 12:03 [5] *** 2.1 km (5:44 / km) +50m 5:08 / km
spiked:10/11c shoes: Mick Joggers

Orienteering race (short) 16:54 [4] *** 2.3 km (7:21 / km) +80m 6:16 / km
spiked:9/12c shoes: Mick Joggers

Wednesday Jul 15, 2009 #

Jogging warm up/down (treadmill) 8:30 [1] 0.75 mi (11:20 / mi) +10m 10:53 / mi
shoes: White NB 205 pair 3

Weightlifting (medium) 10:00 [3]

chins, legpress

Swimming 10:00 [2]

Jogging warm up/down (track) 16:00 [1] 1.5 mi (10:40 / mi)
shoes: Hallo'en Waffle Racers

Running (track) 2:30 [4] 0.5 mi (5:00 / mi)

some easy straights
low hurdles: 4x1, 4x2,4x3,3x4

Tuesday Jul 14, 2009 #

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

Running (track) 5:00 [3] 5.0 mi (1:00 / mi)
shoes: Hallo'en Waffle Racers

a few strides

Running intervals (track) 3:55 [4] 1.2 km (3:16 / km)
ahr:145 max:184 shoes: Hallo'en Waffle Racers

4x300m with 1 min jog between
splits: 55/60/60/60
I wanted to do 6, but I would have been late for a meeting

Running 52:00 [2] 5.2 mi (10:00 / mi)
shoes: Free 3.0 13

Monday Jul 13, 2009 #

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +40m 10:41 / mi
shoes: White NB 205 pair 3

Running (treadmill) 9:00 [2] 1.0 mi (9:00 / mi)
shoes: White NB 205 pair 3

progression

Swimming 10:00 [1]

Jogging 25:00 [1] 2.3 mi (10:52 / mi)
shoes: Free 3.0 13

Sunday Jul 12, 2009 #

Jogging (trail) 40:00 [1] * 3.33 mi (12:00 / mi) +50m 11:28 / mi
shoes: Black Free 5

Nordic Track (reading) 30:00 [1]

bicycling 30:00 [1]

Saturday Jul 11, 2009 #

Nordic Track (reading) 30:00 [1]

Weightlifting (medium) 20:00 [3]

chins, sldl, rows, core

Jogging warm up/down 35:00 [1] 2.5 mi (14:00 / mi)
shoes: White NB 205 pair 1

Running intervals (track) 45 [5] 0.3 km (2:30 / km)
shoes: Fancy spikes

3x100

Friday Jul 10, 2009 #

Jogging 18:00 [1] 1.5 mi (12:00 / mi)

bicycling 40:00 [1]

Nordic Track (reading) 30:00 [1]

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