Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Apr 16, 2011:

activity	#	time	miles		km		+m
Jogging	8	6:44:00	35.6	(11:21)	57.29	(7:03)	40
Orienteering	2	2:16:22	6.96	(19:36)	11.2	(12:11)		15 /	16c	93%
Running	4	1:21:00	9.5	(8:32)	15.29	(5:18)	123
Weightlifting	3	30:00
Swimming	2	15:00
Total	11	11:06:22	52.06		83.78		163	15 /	16c	93%

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Saturday Apr 16, 2011 #

Event: ICO Bradford Woods

12 PM

Running warm up/down 4:00 [2] 0.4 mi (10:00 / mi)
shoes: WhiteSpikes12

Orienteering race (classic) 1:05:22 [3] *** 5.7 km (11:28 / km)
spiked:10/11c shoes: WhiteSpikes12

Lost about 1.5 mins at C8..misread the map. There were lots of knolls and only one was mapped.

C • c8 4

2 PM

Orienteering (control pickup) 1:11:00 [1] *** 5.5 km (12:55 / km)
spiked:5/5c shoes: WhiteSpikes12

Red - Splits

Friday Apr 15, 2011 #

5 PM

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

Weightlifting (medium) 10:00 [3]

8 PM

Jogging 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Grey Free 5

Thursday Apr 14, 2011 #

5 PM

Jogging (trail) 1:30:00 [1] 8.0 mi (11:15 / mi)
ahr:122 shoes: Black Free 5

Wednesday Apr 13, 2011 #

6 AM

Jogging 11:00 [1] 1.0 mi (11:00 / mi)
shoes: Black Free 5

1 PM

Jogging warm up/down (treadmill) 15:00 [1] 1.25 mi (12:00 / mi) +20m 11:26 / mi
shoes: White NB 205 pair 4

Running tempo (treadmill) 15:00 [3] 2.1 mi (7:09 / mi) +35m 6:47 / mi
ahr:159 max:169 shoes: White NB 205 pair 4

2xmile at 9mph with about 1 min jog in between

Swimming warm up/down 10:00 [1]

Tuesday Apr 12, 2011 #

6 PM

Jogging 2:30:00 [1] 14.35 mi (10:27 / mi)
shoes: Black Free 5

Monday Apr 11, 2011 #

12 PM

Jogging warm up/down (treadmill) 9:00 [1] 0.75 mi (12:00 / mi) +20m 11:05 / mi
shoes: White NB 205 pair 4

Running (treadmill) 35:00 [1] 4.0 mi (8:45 / mi) +64m 8:20 / mi
ahr:142 max:150 shoes: White NB 205 pair 4

progression

Weightlifting (medium) 10:00 [2]

Running (treadmill) 12:00 [2] 1.5 mi (8:00 / mi) +24m 7:37 / mi
ahr:150 max:160 shoes: White NB 205 pair 4

Swimming warm up/down 5:00 [1]

Sunday Apr 10, 2011 #

4 PM

Jogging warm up/down 9:00 [1] 0.75 mi (12:00 / mi)
shoes: Grey Free 5

Weightlifting (light) 10:00 [1]

core

6 PM

Jogging 1:30:00 [1] 7.0 mi (12:51 / mi)
ahr:107 shoes: Grey Free 5

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