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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Nov 8, 2009:

activity # timemileskm+m
  Jogging6 3:13:00 16.7(11:33) 26.87(7:11) 112
  Running4 2:30:30 17.04(8:50) 27.42(5:29)
  Orienteering1 1:22:30 6.7(12:19) 10.78(7:39) 30018 /20c90%
  Swimming1 30:00
  Weightlifting1 10:00
  Total6 7:46:00 40.44 65.07 41218 /20c90%

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MoTuWeThFrSaSu

Sunday Nov 8, 2009 #

Jogging 12:00 [1] 1.0 mi (12:00 / mi)

Jogging warm up/down 15:00 [1] 1.2 mi (12:30 / mi) +30m 11:36 / mi
shoes: Mick Joggers

Orienteering race (classic) 1:22:30 [3] *** 6.7 mi (12:19 / mi) +300m 10:49 / mi
ahr:160 max:175 spiked:18/20c shoes: Mick Joggers

Saturday Nov 7, 2009 #

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

Weightlifting (medium) 10:00 [3]

sldl, chins, dps

Swimming 30:00 [1]

Friday Nov 6, 2009 #

Jogging (trail) 30:00 [1] 2.5 mi (12:00 / mi) +50m 11:18 / mi
shoes: Black Free 5

Jogging warm up/down (treadmill) 22:00 [1] 2.0 mi (11:00 / mi) +32m 10:29 / mi
shoes: White NB 205 pair 3

Running tempo (treadmill) 25:30 [3] 3.3 mi (7:44 / mi)
ahr:158 max:173 shoes: White NB 205 pair 3

progression

Thursday Nov 5, 2009 #

Jogging 45:00 [1] 4.0 mi (11:15 / mi)
shoes: Black Free 5

Running warm up/down 25:00 [1] 2.5 mi (10:00 / mi)
shoes: Hallo'en Waffle Racers

Running intervals (grass) 12:00 [3] 3.6 km (3:20 / km)
shoes: Hallo'en Waffle Racers

24x150m with 30s R

Wednesday Nov 4, 2009 #

Jogging 45:00 [1] 4.0 mi (11:15 / mi)
shoes: Free 3.0 13

Running (treadmill) 9:00 [1] 1.0 mi (9:00 / mi)
shoes: White NB 205 pair 3

Running 1:10:00 [1] 7.0 mi (10:00 / mi)
shoes: Free 3.0 13

Tuesday Nov 3, 2009 #

Jogging (treadmill) 12:00 [1] 1.0 mi (12:00 / mi)
shoes: White NB 205 pair 3

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

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