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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Apr 23, 2010:

activity # timemileskm+m
  Jogging12 5:23:06 27.87(11:36) 44.85(7:12) 90
  Running8 4:07:44 26.89(9:13) 43.28(5:43) 260
  Orienteering2 2:17:20 9.47(14:30) 15.25(9:00)23 /25c92%
  Weightlifting3 40:00
  Nordic Track1 30:00
  Swimming1 10:00
  Total17 13:08:10 64.23 103.37 35023 /25c92%

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Friday Apr 23, 2010 #

4 PM

Jogging (trail) 1:00:00 [1] ** 5.0 mi (12:00 / mi)
shoes: Black Free 5

8 PM

Jogging 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Free 3.0 12

Thursday Apr 22, 2010 #

11 AM

Jogging (treadmill) 6 [1] 0.5 mi (12 / mi) +20m 11 / mi
shoes: White NB 205 pair 3

Running (treadmill) 23:30 [2] 2.5 mi (9:24 / mi) +40m 8:57 / mi
shoes: White NB 205 pair 3

progression
7 PM

Jogging warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Hallo'en Waffle Racers

Orienteering race (sprint) 15:36 [5] *** 2.6 km (6:00 / km)
spiked:11/13c shoes: Hallo'en Waffle Racers

Orienteering race (sprint) 16:44 [5] *** 2.8 km (5:59 / km)
spiked:12/12c shoes: Hallo'en Waffle Racers

Thrree times had to find a way through a line of protestors that was snaking their way around campus.

Orienteering (control pickup) 30:00 [1] 1.8 km (16:40 / km)
shoes: Hallo'en Waffle Racers

Wednesday Apr 21, 2010 #

7 AM

Jogging 50:00 [1] 4.29 mi (11:40 / mi)
shoes: Black Free 5

12 PM

Jogging warm up/down 45:00 [1] * 4.0 mi (11:15 / mi)
shoes: White NB 205 pair 2

Weightlifting (light) 15:00 [2]

Running (track) 10:00 [3] 1.0 mi (10:00 / mi)

drills, short sprints, 6x1 low hurdle

Tuesday Apr 20, 2010 #

12 PM

Jogging warm up/down (treadmill) 15:00 [1] 1.25 mi (12:00 / mi) +20m 11:26 / mi
shoes: White NB 205 pair 3

Weightlifting (light) 10:00 [2]

Running (treadmill) 40:00 [1] 4.3 mi (9:18 / mi) +70m 8:51 / mi
shoes: White NB 205 pair 3

Swimming 10:00 [1]

8 PM

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

Monday Apr 19, 2010 #

6 AM

Jogging 18:00 [1] 1.5 mi (12:00 / mi)
shoes: Free 3.0 13

2 PM

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

Running tempo (grass) 4:14 [2] 1.0 km (4:14 / km)
shoes: Mick Joggers

Running intervals (grass) 15:00 [3] 2.77 mi (5:25 / mi)
ahr:168 max:178 shoes: Mick Joggers

30 x 150m with 1 minute sendoffs [30x30/30]

Sunday Apr 18, 2010 #

7 AM

Jogging 22:00 [1] * 1.83 mi (12:00 / mi) +50m 11:04 / mi
shoes: Black Free 5

1 PM

Orienteering (field checking) 1:15:00 [1] ** 5.0 mi (15:00 / mi)
shoes: Black Free 5

Running (trail) 40:00 [1] ** 4.2 mi (9:31 / mi) +30m 9:19 / mi
shoes: Black Free 5

7 PM

Nordic Track (reading) 30:00 [1]

8 PM

Jogging 21:00 [1] 1.75 mi (12:00 / mi)
shoes: Black Free 5

Saturday Apr 17, 2010 #

12 PM

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

4 PM

Jogging warm up/down 25:00 [1] 2.25 mi (11:07 / mi)

Weightlifting (medium) 15:00 [3]

squats, rows, core
7 PM

Running hills (fartlek) 35:00 [3] 3.5 mi (10:00 / mi) +120m 9:02 / mi
shoes: Mick Joggers

including 6 steep hills (lesser WT)

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