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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Oct 5, 2009:

activity # timemileskm+m
  Jogging7 4:55:30 25.01(11:49) 40.25(7:20) 80
  Orienteering1 1:32:03 6.36(14:29) 10.23(9:00) 31015 /16c93%
  Running4 1:15:42 9.39(8:04) 15.11(5:01) 40
  Nordic Track1 1:00:00
  Weightlifting2 20:00
  Swimming1 10:00
  Total7 9:13:15 40.76 65.59 43015 /16c93%

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Monday Oct 5, 2009 #

Nordic Track (reading) 1:00:00 [1]

Jogging 20:00 [1] 1.78 mi (11:15 / mi)
shoes: Free 3.0 13

Sunday Oct 4, 2009 #

Jogging 25:00 [1] 2.0 mi (12:30 / mi) +50m 11:36 / mi
shoes: Black Free 5

Jogging warm up/down 20:00 [1] 1.5 mi (13:20 / mi)
shoes: Black Puma XC spikeless

Orienteering race (classic) 47:03 [4] *** 5.4 km (8:43 / km) +210m 7:18 / km
spiked:15/16c shoes: Black Puma XC spikeless

About 3 min mistakes, almost all on getting caught in the fight after C2.

Orienteering (control pickup) 45:00 [1] 3.0 mi (15:00 / mi) +100m 13:36 / mi
shoes: Black Puma XC spikeless

Jogging 20:00 [1] 1.74 mi (11:30 / mi)
shoes: Free 3.0 13

Saturday Oct 3, 2009 #

Jogging 1:07:00 [1] 6.5 mi (10:18 / mi)
shoes: Black Free 5

Friday Oct 2, 2009 #

Jogging (treadmill) 10:00 [1] 0.75 mi (13:20 / mi) +30m 11:52 / mi
shoes: White NB 205 pair 3

Weightlifting (medium) 10:00 [3]

chins, dips, sldl

Swimming 10:00 [1]

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

Running (track) 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Hallo'en Waffle Racers

drills

Running hills 2:00 [5] 0.5 mi (4:00 / mi)
shoes: Hallo'en Waffle Racers

Thursday Oct 1, 2009 #

Jogging warm up/down 35:00 [1] 3.0 mi (11:40 / mi)
shoes: White NB 205 pair 2

Running tempo (treadmill) 35:00 [3] 4.15 mi (8:26 / mi)
ahr:147 max:167 shoes: White NB 205 pair 2

progression

Wednesday Sep 30, 2009 #

Jogging warm up/down (track) 30:00 [1] 2.5 mi (12:00 / mi)
shoes: White NB 205 pair 2

Running (track) 10:00 [2] 1.0 mi (10:00 / mi)

drills

Running intervals (track) 13:42 [3] 3.6 km (3:48 / km)
shoes: White Waffle Racers

6 x ( 600 fast / 200 jog)
splits: 218/215/215/220/218/217

Jogging (track) 13:30 [1] 1.2 km (11:15 / km)
shoes: White Waffle Racers

Tuesday Sep 29, 2009 #

Jogging 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Black Free 5

Running (treadmill) 10:00 [3] 1.0 mi (10:00 / mi) +40m 8:54 / mi
shoes: White NB 205 pair 3

some fast (12mph) and some pronging

Weightlifting (medium) 10:00 [3]

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