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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Feb 14, 2010:

activity # timemileskm+m
  Orienteering6 9:35:00 14.29 23.0 50
  Jogging8 3:52:00 19.67(11:48) 31.65(7:20) 100
  Running6 3:10:00 22.25(8:32) 35.81(5:18) 375
  Weightlifting4 1:50:00
  Total20 18:27:00 56.21 90.46 525
  [1-5]19 17:57:00

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MoTuWeThFrSaSu

Sunday Feb 14, 2010 #

Event: MVOC Valentine Hunt - Possum Creek
 
10 AM

Orienteering (control placement) 20:00 [1] *** 0.8 km (25:00 / km)

4 PM

Orienteering (control pickup) 2:50:00 [1] *** 6.8 km (25:00 / km)

I noticed from the tracks that everyone did a fine job navigating. Or maybe they did a fine job of following the tracks of one good navigator.

Saturday Feb 13, 2010 #

9 AM

Jogging (snow) 10:00 [1] 0.75 mi (13:20 / mi)
shoes: Black Free 5

11 AM

Running tempo (treadmill) 30:00 [3] 3.6 mi (8:20 / mi) +60m 7:55 / mi
shoes: White NB 205 pair 2

progression -- ended at 8.4 mph
2 PM

Orienteering (control placement) 4:20:00 [1] *** 10.4 km (25:00 / km)

Friday Feb 12, 2010 #

7 AM

Jogging (snow) 30:00 [1] 2.75 mi (10:55 / mi)
shoes: Black Free 5

12 PM

Running (treadmill) 30:00 [3] 3.5 mi (8:34 / mi) +55m 8:10 / mi
ahr:143 max:170 shoes: White NB 205 pair 2

fartlek
6 PM

Jogging warm up/down (snow) 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Black Free 5

Weightlifting (medium) 10:00 [3]

squats, overhead press

Thursday Feb 11, 2010 #

6 AM

Jogging (snow) 1:05:00 [1] 5.42 mi (12:00 / mi) +60m 11:36 / mi
shoes: Black Free 5

2 PM

Jogging warm up/down (treadmill) 20:00 [1] 1.75 mi (11:26 / mi) +40m 10:40 / mi
shoes: White NB 205 pair 3

Running (treadmill) 50:00 [2] 5.85 mi (8:33 / mi) +100m 8:07 / mi
shoes: White NB 205 pair 3

Wednesday Feb 10, 2010 #

9 AM

Weightlifting (light) 20:00 [1]

snow shoveling
12 PM

Jogging (snow) 20:00 [1] 1.5 mi (13:20 / mi)
shoes: Free 3.0 13

4 PM

Orienteering (field-checking) 50:00 [1] *** 2.0 km (25:00 / km) +20m 23:49 / km

Took me almost 40 minutes to complete the 1.3k white course.
C • Snow 4
7 PM

Jogging warm up/down (snow) 32:00 [1] 3.0 mi (10:40 / mi)
shoes: Mick Joggers

Running (treadmill) 39:30 [2] 4.5 mi (8:47 / mi) +80m 8:19 / mi
shoes: Mick Joggers

Tuesday Feb 9, 2010 #

9 AM

Weightlifting (light) 40:00 [1]

show shoveling
5 PM

Weightlifting (light) 40:00 [1]

snow shoveling
8 PM

Jogging 25:00 [1] 2.0 mi (12:30 / mi)
shoes: White NB 205 pair 2

Running (fartlek) 5:00 [3] 0.5 mi (10:00 / mi)
shoes: White NB 205 pair 2

deep snow

Monday Feb 8, 2010 #

8 AM

Orienteering (field checking) 45:00 [1] *** 3.0 km (15:00 / km) +30m 14:17 / km

Heavy ice makes the woods impassable.
3 PM

Running (treadmill) 35:30 [2] 4.3 mi (8:15 / mi) +80m 7:48 / mi
shoes: White NB 205 pair 2

8 PM

Orienteering (drafting) 30:00 [0]

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