Training Log Archive: dersu

In the 7 days ending Oct 2, 2010:

3:01

0:00

Event: OCIN - East Fork State Park

7 AM

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

11 AM

Orienteering (shadowing) 1:17:00 [1] 4.0 km (19:15 / km) +100m 17:07 / km
shoes: Free Trail pair 2

Orienteering race (middle) 59:15 [3] *** 6.1 km (9:43 / km) +200m 8:21 / km
spiked:21/23c shoes: WhiteSpikes12

Boy am I rusty!

4 PM

Running warm up/down (treadmill) 20:00 [1] 2.0 mi (10:00 / mi)
shoes: White NB 205 pair 3

Weightlifting (medium) 20:00 [3]

chins, dips, sldl, legP, core

7 AM

Jogging 45:00 [1] 3.75 mi (12:00 / mi)
shoes: Black Free 5

7 AM

Jogging 1:00:00 [1] 5.0 mi (12:00 / mi) +100m 11:18 / mi
shoes: Free 3.0 13

5 PM

Running warm up/down (treadmill) 20:00 [1] 2.0 mi (10:00 / mi) +50m 9:17 / mi
shoes: White NB 205 pair 3

Running intervals (treadmill) 29:15 [4] 3.75 mi (7:48 / mi) +30m 7:37 / mi
max:177 shoes: White NB 205 pair 3

5 x (.5 mile fast / .25 mile slow)

Swimming warm up/down 15:00 [1]

7 AM

Jogging 1:00:00 [1] 5.0 mi (12:00 / mi) +100m 11:18 / mi
shoes: Free 3.0 13

11 AM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: White NB 205 pair 1

Weightlifting (medium) 15:00 [3]

6 PM

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

Swimming 15:00 [1]

6 PM

Running warm up/down 50:00 [1] 5.0 mi (10:00 / mi)
shoes: White Waffle Racers

Running intervals (grass) 15:00 [4] 4.0 km (3:45 / km)
shoes: White Waffle Racers

30 x 150m with 30s R