Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Nov 15, 2009:

activity	#	time	miles		km		+m
Jogging	6	6:43:00	33.33		53.64		230
Running	5	2:40:25	18.1	(8:52)	29.14	(5:30)	165
Orienteering	1	1:51:32	3.17	(35:12)	5.1	(21:52)	50	8 /	8c	100%
Weightlifting	4	50:00
Swimming	1	10:00
Total	7	12:14:57	54.6		87.87		445	8 /	8c	100%

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Sunday Nov 15, 2009 #

Jogging 15:00 [1] 1.36 mi (11:00 / mi)
shoes: Free 3.0 13

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

Running tempo (grass) 4:25 [3] 1.0 km (4:25 / km)
shoes: White NB 205 pair 2

Running intervals (track) 10:00 [4] 3.0 km (3:20 / km)
ahr:166 max:185 shoes: White NB 205 pair 2

15x200 with 40s R

Weightlifting (light) 10:00 [2]

core

Running 50:00 [2] 5.0 mi (10:00 / mi) +50m 9:42 / mi
shoes: Black Free 5

Saturday Nov 14, 2009 #

Orienteering (shadowing) 31:32 [1] 1.1 km (28:40 / km)
shoes: Black Free 5

Orienteering (control pickup) 1:20:00 [2] ** 4.0 km (20:00 / km) +50m 18:49 / km
spiked:8/8c shoes: John Deere Spikes

picked up 18 altogether

Running 20:00 [1] 2.0 mi (10:00 / mi)
shoes: Black Free 5

Friday Nov 13, 2009 #

Jogging (grass) 32:00 [1] 2.67 mi (12:00 / mi) +50m 11:20 / mi
shoes: Black Free 5

Jogging warm up/down (trail) 45:00 [1] 4.0 mi (11:15 / mi) +60m 10:45 / mi
shoes: Hallo'en Waffle Racers

Running hills 15:00 [4] 1.5 mi (10:00 / mi) +55m 8:59 / mi
shoes: Hallo'en Waffle Racers

3x3

Weightlifting (medium) 15:00 [3]

leg press, row

Thursday Nov 12, 2009 #

Jogging (grass) 45:00 [1] 3.75 mi (12:00 / mi) +60m 11:26 / mi
shoes: Black Free 5

Jogging 1:40:00 [1] 9.0 mi (11:07 / mi)
shoes: Free 3.0 13

Several people stopped me to tell me that I was being followed by a buck. Based on the reports, he must have followed me a couple of miles. Never saw him.

Wednesday Nov 11, 2009 #

Jogging warm up/down (treadmill) 6:00 [1] 0.5 mi (12:00 / mi)
shoes: White NB 205 pair 3

Weightlifting (light) 10:00 [2]

Swimming 10:00 [1]

Running 1:00:00 [1] 6.0 mi (10:00 / mi)
shoes: Free 3.0 13

Tuesday Nov 10, 2009 #

Jogging (grass) 40:00 [1] 3.33 mi (12:00 / mi) +60m 11:22 / mi
shoes: Black Free 5

Jogging warm up/down (track) 25:00 [1]
shoes: Black Free 5

Running hills 1:00 [3] 1.8 km (33 / km) +60m 29 / km
shoes: WhiteSpikes12

2x3 short/steep

Weightlifting (medium) 15:00 [3]

sldl, legpress, chins

Monday Nov 9, 2009 #

Jogging 1:00:00 [1] 5.71 mi (10:30 / mi)
shoes: Free 3.0 13

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