Training Log Archive: dersu

In the 7 days ending Feb 19, 2011:

2:20

0:00

Event: OCIN / TROL Mitchell Memorial Forest

12 PM

Jogging warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Grey Free 5

Orienteering race (classic) 1:18:00 [4] *** 7.1 km (10:59 / km)
ahr:159 spiked:13/18c (injured) shoes: WhiteSpikes12

About 7 minutes lost to mistakes, not counting a couple of minutes wandering around among the ruins.

Orienteering (control pickup) 45:00 [1] 1.6 mi (28:07 / mi)
shoes: WhiteSpikes12

6 AM

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

11 AM

Running warm up/down 40:00 [1] 4.0 mi (10:00 / mi)
shoes: Black Free 5

Running intervals (track) 5:35 [4] 1.6 km (3:29 / km)
shoes: Green Kangaroos

16 x (100 fast / 70 walk)

8 PM

Jogging 2:20:00 [1] 12.0 mi (11:40 / mi)
shoes: Black Free 5

11 AM

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) 35:00 [1] 4.0 mi (8:45 / mi) +64m 8:20 / mi
ahr:140 max:155 shoes: White NB 205 pair 4

progression

Swimming warm up/down 10:00 [1]

4 PM

Jogging warm up/down (treadmill) 9:00 [1] 0.75 mi (12:00 / mi) +40m 10:18 / mi
shoes: White NB 205 pair 3

Running (treadmill) 30:00 [1] 3.4 mi (8:49 / mi) +55m 8:24 / mi
ahr:141 max:155 shoes: White NB 205 pair 3

Weightlifting (light) 5:00 [2]

core

Running (treadmill) 25:00 [2] 3.0 mi (8:20 / mi) +48m 7:56 / mi
ahr:150 max:160 shoes: White NB 205 pair 3

Swimming warm up/down 5:00 [1]

10 PM

Jogging 1:17:00 [1] 7.33 mi (10:30 / mi)
shoes: Grey Free 5