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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Oct 12, 2009:

activity # timemileskm+m
  Orienteering2 4:27:31 13.7(19:32) 22.04(12:08) 51035 /39c89%
  Jogging6 3:23:00 17.43(11:39) 28.06(7:14)
  Running3 1:28:10 11.8(7:28) 18.98(4:39)
  Nordic Track1 20:00
  Weightlifting1 20:00
  Total7 9:58:41 42.93 69.08 51035 /39c89%

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TuWeThFrSaSuMo

Monday Oct 12, 2009 #

Jogging 35:00 [1] 3.3 mi (10:36 / mi)
shoes: Free 3.0 13

Sunday Oct 11, 2009 #

Orienteering (control placement) 20:00 [1] *** 1.0 mi (20:00 / mi)
shoes: Hallo'en Waffle Racers

Jogging warm up/down 15:00 [1] 1.3 mi (11:32 / mi)
shoes: Black Puma XC spikeless

Orienteering race (classic) 1:54:55 [3] *** 9.7 km (11:51 / km) +300m 10:16 / km
spiked:26/28c shoes: Black Puma XC spikeless

Spent alot of time (>10min) looking for C23.

Orienteering (control pickup) 20:00 [1] ** 1.0 mi (20:00 / mi)
shoes: Black Puma XC spikeless

Saturday Oct 10, 2009 #

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

Running race (trail) 1:03:10 [4] 8.0 mi (7:54 / mi)

muddy

Orienteering race (classic) 1:07:36 [3] *** 5.1 km (13:15 / km) +210m 11:00 / km
spiked:9/11c

Spiked all except C1 and C3, but took dubious routes on C4 (5min) and C11 (1min).

Orienteering (control pickup) 45:00 [1] ** 2.5 mi (18:00 / mi)

Friday Oct 9, 2009 #

Jogging (grass) 45:00 [1] 3.75 mi (12:00 / mi)
shoes: Black Free 5

Jogging warm up/down 23:00 [1] 2.0 mi (11:30 / mi)
shoes: White Waffle Racers

Weightlifting (medium) 20:00 [3]

rows, dl

Running 10:00 [3] 1.0 mi (10:00 / mi)
shoes: White Waffle Racers

boulevard fartlek, or as they might say in europe, buhlfahrt

Thursday Oct 8, 2009 #

Nordic Track (reading) 20:00 [1]

Wednesday Oct 7, 2009 #

Jogging warm up/down 35:00 [1] 3.0 mi (11:40 / mi)
shoes: White Waffle Racers

Running intervals (grass) 15:00 [4] 4.5 km (3:20 / km)
ahr:164 max:177 shoes: White Waffle Racers

30 x 150m with 30s rest

Tuesday Oct 6, 2009 #

Jogging (trail) 25:00 [1] * 2.08 mi (12:00 / mi)
shoes: Black Free 5

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