Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Nov 20, 2011:

activity	#	time	miles		km		+m
Orienteering	1	1:27:11	4.1	(21:16)	6.6	(13:13)		16 /	17c	94%
Jogging	5	1:17:00	6.12	(12:34)	9.85	(7:49)	60
Running	3	41:00	5.0	(8:12)	8.05	(5:06)	74
Weightlifting	1	15:00
Total	5	3:40:11	15.22		24.5		134	16 /	17c	94%

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Sunday Nov 20, 2011 #

Event: OCIN / TROL Hueston Woods State Park

5 AM

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

1 PM

Jogging warm up/down 5:00 [1] 0.2 km (25:00 / km)
shoes: WhiteSpikes12

Orienteering race (classic) 1:27:11 [3] *** 6.6 km (13:13 / km)
spiked:16/17c shoes: WhiteSpikes12

Completely soaked even before 1st control. About 2min overunning C7, same 2min on the way to C8 (not being agressive), about 1min getting too low on C18, and about 2min at C19 (somehow missed 1st ditch system).

OCIN_HW_Nov_2011_Red - Splits

Friday Nov 18, 2011 #

Event: SMOC - Western Mich Univ Sprint - Geography Awareness Week

Event: Sprint the Golden Gate

4 PM

Jogging warm up/down (track) 18:00 [1] 1.5 mi (12:00 / mi)
shoes: Grey Free 5

Running (track) 4:00 [4] 0.5 mi (8:00 / mi)
shoes: Green Kangaroos

some sprints

Tuesday Nov 15, 2011 #

6 PM

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +30m 10:59 / mi
shoes: White NB 205 pair 4

Weightlifting (medium) 15:00 [4]

chins, sldl, leg press

Running (treadmill) 5:00 [3] 0.5 mi (10:00 / mi) +10m 9:25 / mi
shoes: White NB 205 pair 4

Monday Nov 14, 2011 #

6 PM

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +30m 10:59 / mi
shoes: White NB 205 pair 4

Running (treadmill) 32:00 [2] 4.0 mi (8:00 / mi) +64m 7:37 / mi
shoes: White NB 205 pair 4

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