Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Dec 20, 2009:

activity	#	time	miles		km		+m
Jogging	6	6:06:00	31.23	(11:43)	50.25	(7:17)	110
Running	4	1:51:00	12.79	(8:41)	20.58	(5:24)	224
Orienteering	1	1:39:04	5.78	(17:09)	9.3	(10:39)	360	12 /	15c	80%
Weightlifting	4	1:05:00
Swimming	1	5:00
Total	7	10:46:04	49.8		80.14		694	12 /	15c	80%

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Sunday Dec 20, 2009 #

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

Jogging warm up/down 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Free 3.0 13

Weightlifting (light) 15:00 [2]

core

Jogging 1:10:00 [1] 6.0 mi (11:40 / mi)
shoes: Free 3.0 13

Saturday Dec 19, 2009 #

Event: OCIN Harbin Park

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

Jogging warm up/down 20:00 [1] 1.5 mi (13:20 / mi) +30m 12:33 / mi
shoes: Black Free 5

Orienteering race (classic) 1:04:04 [4] *** 7.3 km (8:47 / km) +360m 7:02 / km
spiked:11/13c shoes: WhiteSpikes12

Conditions were not pleasant. Glad to finish.

Orienteering (nightO) 35:00 [1] *** 2.0 km (17:30 / km)
spiked:1/2c shoes: Black Free 5

Arrived about 25 min late for the mass start, so I decided to just have a walk; picked a white part of the map to work with, but it turned out to be fight after all.
Oh well.

Friday Dec 18, 2009 #

Jogging 30:00 [1] 2.5 mi (12:00 / mi)

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

Weightlifting (light) 15:00 [1]

core

Jogging warm up/down 30:00 [1] 2.73 mi (11:00 / mi)
shoes: Green Kangaroos

Running intervals (track) 8:00 [3] 2.4 km (3:20 / km)
ahr:164 max:184 shoes: Green Kangaroos

12x200 with 40s R

Thursday Dec 17, 2009 #

Jogging warm up/down (track) 35:00 [1] 2.5 mi (14:00 / mi)
shoes: Mick Joggers

Running (track) 5:00 [3] 0.5 mi (10:00 / mi)
shoes: Fancy spikes

some short sprints

Running warm up/down (treadmill) 20:00 [2] 2.3 mi (8:42 / mi) +100m 7:40 / mi
shoes: White NB 205 pair 3

Weightlifting (medium) 20:00 [3]

chins, dips, sldl, leg press

Wednesday Dec 16, 2009 #

Running warm up/down (treadmill) 15:00 [1] 1.5 mi (10:00 / mi) +30m 9:25 / mi
shoes: White NB 205 pair 3

Running tempo (treadmill) 18:00 [3] 2.5 mi (7:12 / mi) +24m 7:00 / mi
ahr:158 max:170 shoes: White NB 205 pair 3

progression

Swimming warm up/down 5:00 [1]

Tuesday Dec 15, 2009 #

Jogging 1:15:00 [1] 7.0 mi (10:43 / mi)
shoes: Free 3.0 13

Monday Dec 14, 2009 #

Jogging 30:00 [1] 2.5 mi (12:00 / mi) +30m 11:34 / mi
shoes: Free 3.0 13

Running warm up/down 15:00 [1] 1.5 mi (10:00 / mi) +30m 9:25 / mi
shoes: White NB 205 pair 3

Weightlifting (medium) 15:00 [3]

chins, dips, sldl

Jogging warm up/down (track) 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Mick Joggers

Running hills (fartlek) 10:00 [3] 1.0 mi (10:00 / mi) +40m 8:54 / mi
shoes: Mick Joggers

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