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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Jul 30, 2009:

activity # timemileskm+m
  Jogging5 7:02:00 36.87(11:27) 59.33(7:07) 120
  Orienteering2 3:50:32 3.85 6.2 10233 /35c94%
  Running3 1:44:00 11.3(9:12) 18.18(5:43) 100
  bicycling2 1:00:00
  Weightlifting3 45:00
  Swimming1 20:00
  Total7 14:41:32 52.02 83.72 32233 /35c94%

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Thursday Jul 30, 2009 #

Jogging (trail) 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Black Free 5

Running 23:00 [1] 2.3 mi (10:00 / mi)
shoes: Free 3.0 13

Jogging warm up/down 15:00 [1] 1.2 mi (12:30 / mi)
shoes: Free 3.0 13

Orienteering race (sprint) 10:59 [4] *** 1.7 km (6:28 / km) +27m 5:59 / km
spiked:10/10c shoes: Mick Joggers

Heavy rain. Missed a trail and had to cut through some med gr. Creek almost dry.

Orienteering race (sprint) 19:33 [4] *** 2.5 km (7:49 / km) +45m 7:10 / km
spiked:9/10c shoes: Mick Joggers

Missed a trail that I took on the first course (1 min). Creek almost knee deep.

Orienteering (control pickup) 30:00 [1] ** 2.0 km (15:00 / km) +30m 13:57 / km
shoes: Mick Joggers

Wednesday Jul 29, 2009 #

Jogging (trail) 20:00 [1] 1.74 mi (11:30 / mi)

Jogging warm up/down (treadmill) 13:00 [1] 1.0 mi (13:00 / mi) +20m 12:15 / mi
shoes: White NB 205 pair 3

Running (treadmill) 45:00 [2] 5.0 mi (9:00 / mi) +50m 8:44 / mi
shoes: White NB 205 pair 3

Swimming 20:00 [1]

Jogging 23:00 [1] 2.0 mi (11:30 / mi)
shoes: Black Free 5

Tuesday Jul 28, 2009 #

Jogging (trail) 48:00 [1] * 4.0 mi (12:00 / mi) +50m 11:33 / mi
shoes: Black Free 5

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Jogging 1:00:00 [1] 5.8 mi (10:21 / mi)
ahr:130 max:140 shoes: Free 3.0 13

Jogging 28:00 [1] 2.55 mi (11:00 / mi)
ahr:128 max:141 shoes: Free 3.0 13

Monday Jul 27, 2009 #

Jogging (trail) 40:00 [1] 3.33 mi (12:00 / mi) +30m 11:40 / mi

Jogging warm up/down (treadmill) 10:00 [1] 0.75 mi (13:20 / mi) +20m 12:19 / mi
shoes: White NB 205 pair 3

Weightlifting (light) 10:00 [2]

Running (treadmill) 36:00 [2] 4.0 mi (9:00 / mi) +50m 8:40 / mi
shoes: White NB 205 pair 3

Jogging 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Black Free 5

Sunday Jul 26, 2009 #

Jogging (trail) 39:00 [1] * 3.0 mi (13:00 / mi)
shoes: Black Free 5

bicycling warm up/down 20:00 [1]

Weightlifting (light) 20:00 [2]

Jogging 1:14:00 [1] 7.0 mi (10:34 / mi)
ahr:129 max:138 shoes: Free 3.0 13

Saturday Jul 25, 2009 #

Orienteering (bike) 2:50:00 [2] **
spiked:14/15c

Friday Jul 24, 2009 #

bicycling 40:00 [1]

Weightlifting (light) 15:00 [2]

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