Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Nov 27, 2011:

activity	#	time	miles		km		+m
Jogging	9	4:48:00	23.5	(12:15)	37.82	(7:37)	50
Orienteering	5	4:19:09	8.66	(29:56)	13.94	(18:36)		18 /	18c	100%
Weightlifting	4	1:15:00
Running	3	59:30	6.4	(9:18)	10.3	(5:47)	400
Swimming	2	25:00
Total	17	11:46:39	38.56		62.06		450	18 /	18c	100%

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Sunday Nov 27, 2011 #

Event: DVOA / HVO Star Village

8 AM

Jogging 20:00 [1] 1.3 mi (15:23 / mi)
shoes: Grey Free 5

12 PM

Jogging warm up/down 10:00 [1] 0.8 mi (12:30 / mi)
shoes: Grey Free 5

Orienteering race (middle) 34:09 [4] *** 4.74 km (7:13 / km)
spiked:18/18c shoes: WhiteSpikes12

8 PM

Jogging 40:00 [1] 3.3 mi (12:07 / mi)
shoes: Grey Free 5

OCIN TROL1 MUWC Red - Splits

Saturday Nov 26, 2011 #

Event: SLOC - Turkey O

10 AM

Orienteering (shadowing) 30:00 [1] 1.0 km (30:00 / km)
shoes: Grey Free 5

2 PM

Orienteering (shadowing) 1:00:00 [1] 3.2 km (18:45 / km)
shoes: Grey Free 5

8 PM

Jogging 50:00 [1] 4.0 mi (12:30 / mi)
shoes: Grey Free 5

Friday Nov 25, 2011 #

11 AM

Orienteering (shadowing) 45:00 [1] 2.0 km (22:30 / km)
shoes: Grey Free 5

1 PM

Orienteering (shadowing) 1:00:00 [1] 2.0 km (30:00 / km)
shoes: Grey Free 5

5 PM

Running hills (fartlek) 40:00 [4] 4.2 mi (9:31 / mi) +400m 7:21 / mi
shoes: Steel Mesh Waffles

UD including about 12 steep hills

Thursday Nov 24, 2011 #

1 PM

Jogging 1:00:00 [1] 5.0 mi (12:00 / mi)
shoes: Grey Free 5

Wednesday Nov 23, 2011 #

9 AM

Weightlifting (light) 30:00 [1]

12 PM

Jogging warm up/down (treadmill) 6:00 [1] 0.5 mi (12:00 / mi)
shoes: White NB 205 pair 3

Weightlifting (medium) 10:00 [3]

chins, sldl, overhead press

Swimming 15:00 [1]

Tuesday Nov 22, 2011 #

6 AM

Jogging 45:00 [1] 3.8 mi (11:50 / mi)
shoes: Grey Free 5

12 PM

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +50m 10:23 / mi
shoes: White NB 205 pair 4

Running (treadmill) 12:30 [2] 1.5 mi (8:20 / mi)
shoes: White NB 205 pair 4

progression

Swimming warm up/down 10:00 [1]

8 PM

Running warm up/down 7:00 [1] 0.7 mi (10:00 / mi)
shoes: Grey Free 5

Weightlifting (light) 10:00 [2]

Monday Nov 21, 2011 #

6 AM

Jogging 45:00 [1] 3.8 mi (11:50 / mi)
shoes: Grey Free 5

12 PM

Weightlifting (light) 25:00 [1]

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