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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Jan 4, 2009:

activity # timemileskm+m
  Jogging6 6:17:00 31.75(11:52) 51.1(7:23) 98
  Orienteering4 5:11:20 10.96 17.63 10023 /26c88%
  Running3 1:59:00 13.3(8:57) 21.4(5:34) 51
  Total7 13:27:20 56.01 90.13 24923 /26c88%

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MoTuWeThFrSaSu

Sunday Jan 4, 2009 #

Jogging (treadmill) 55:00 [1] * 4.5 mi (12:13 / mi) +40m 11:54 / mi
shoes: Free 3.0 12

Jogging warm up/down 15:00 [1] ** 1.5 mi (10:00 / mi) +50m 9:04 / mi
shoes: Hallo'en Waffle Racers

Orienteering 40:00 [3] **** 3.5 km (11:26 / km) +100m 10:00 / km
spiked:3/4c shoes: Hallo'en Waffle Racers

Jogging 35:00 [1] 2.5 mi (14:00 / mi)
shoes: Free 3.0 12

Saturday Jan 3, 2009 #

Orienteering (control setting) 1:00:00 [1] *** 2.0 mi (30:00 / mi)
shoes: White Waffle Racers

Jogging 20:00 [1] 1.5 mi (13:20 / mi)
shoes: Free 3.0 12

Friday Jan 2, 2009 #

Jogging 1:40:00 [1] 8.0 mi (12:30 / mi)
shoes: Free 3.0 12

Thursday Jan 1, 2009 #

Orienteering race 51:20 [4] *** 5.0 km (10:16 / km)
spiked:15/16c shoes: White Waffle Racers

Orienteering (control pickup) 50:00 [1] *** 1.5 mi (33:20 / mi)
shoes: White Waffle Racers

Orienteering 50:00 [2] *** 3.5 km (14:17 / km)
spiked:5/6c shoes: White Waffle Racers

Wednesday Dec 31, 2008 #

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +8m 11:43 / mi
shoes: Hallo'en Waffle Racers

Running tempo (treadmill) 35:00 [4] 4.3 mi (8:08 / mi) +35m 7:56 / mi
max:170 shoes: Hallo'en Waffle Racers

progression: 6mph->8.5mph

Orienteering (fieldchecking) 1:00:00 [1] ***

Note

1001 controls in 2008
C • Lots of controls! 4

Tuesday Dec 30, 2008 #

Jogging 45:00 [2] * 4.0 mi (11:15 / mi)
shoes: Free 3.0 12

Jogging warm up/down 50:00 [2] 4.5 mi (11:07 / mi)
shoes: White Waffle Racers

Running 19:00 [3] 2.0 mi (9:30 / mi) +16m 9:16 / mi
shoes: White Waffle Racers

Fartlek. Wanted to do something faster, but my legs are stiff.

Monday Dec 29, 2008 #

Jogging 45:00 [1] 4.25 mi (10:35 / mi)
shoes: White NB 205 pair 1

Running 1:05:00 [2] 7.0 mi (9:17 / mi)
shoes: White NB 205 pair 1

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