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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Jan 18, 2009:

activity # timemileskm+m
  Jogging7 6:03:00 33.82(10:44) 54.42(6:40) 60
  Orienteering2 1:41:07 9.07(11:09) 14.6(6:56) 17517 /19c89%
  Running2 30:00 3.65(8:13) 5.87(5:06)
  Weightlifting2 20:00
  Swimming1 10:00
  Total7 8:44:07 46.54 74.89 23517 /19c89%

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MoTuWeThFrSaSu

Sunday Jan 18, 2009 #

Jogging 10:00 [1] 5.0 mi (2:00 / mi)
shoes: Free 3.0 12

Orienteering race 53:41 [4] *** 5.9 mi (9:06 / mi) +175m 8:20 / mi
spiked:9/10c shoes: John Deere Spikes

A big 4 minute error when I ran off the map, just like last year at the GNC. I was remarking to myself what a beautiful little valley it was to run through. If I start to admire the scenery, I know that I have already lost focus. Otherwise, it was a clean run and I had more energy than the day before. I'm getting better on the uphills.

Jogging warm up/down 20:00 [2] 1.5 mi (13:20 / mi)
shoes: John Deere Spikes

Cooldown with some strides

Green Day 2 - Splits

Saturday Jan 17, 2009 #

Event: GA Nav. Cup
 

Jogging 30:00 [1] 2.0 mi (15:00 / mi)
shoes: Free 3.0 12

Orienteering race 47:26 [4] *** 5.1 km (9:18 / km)
spiked:8/9c shoes: John Deere Spikes

Didn't have much speed for most of it (probably because I didn't get much of a warmup), but picked up towards the end. One 3 minute error in the control circle at C8, where I was confused by the network of ditches and the flag was below ground level.

Jogging warm up/down 30:00 [2] 2.3 mi (13:03 / mi)
shoes: John Deere Spikes

Cooldown with some strides

Green Day 1 - Splits

Friday Jan 16, 2009 #

Jogging 25:00 [1] 1.5 mi (16:40 / mi)
shoes: Free 3.0 12

Swimming 10:00 [1]

Thursday Jan 15, 2009 #

Jogging warm up/down (treadmill) 10:00 [1] 0.75 mi (13:20 / mi)
shoes: White NB 205 pair 3

Weightlifting (medium) 10:00 [3]

chinups and dips

Wednesday Jan 14, 2009 #

Jogging 40:00 [1] 3.0 mi (13:20 / mi)
shoes: Free 3.0 13

Jogging warm up/down (treadmill) 47:00 [1] 4.35 mi (10:48 / mi) +30m 10:35 / mi
shoes: White NB 205 pair 3

Running tempo (treadmill) 20:00 [3] 2.65 mi (7:33 / mi)
shoes: White NB 205 pair 3

Tuesday Jan 13, 2009 #

Jogging (terrain) 20:00 [1] 1.67 mi (12:00 / mi) +30m 11:22 / mi
shoes: Free 3.0 13

Jogging (treadmill) 56:00 [1] * 5.25 mi (10:40 / mi)
shoes: White NB 205 pair 3

Monday Jan 12, 2009 #

Jogging 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Hallo'en Waffle Racers

In the snow

Weightlifting (medium) 10:00 [4]

Jogging warm up/down (track) 50:00 [1] 4.5 mi (11:07 / mi)
shoes: White Waffle Racers

Running (track) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: White Waffle Racers

Drills and 2 sprints from 4 pt start

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