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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 14 days ending Jul 18, 2011:

activity # timemileskm+m
  Jogging4 2:35:00 13.2(11:45) 21.24(7:18)
  Orienteering1 1:04:00 3.79(16:53) 6.1(10:30)18 /25c72%
  Running1 52:00 6.1(8:31) 9.82(5:18) 115
  Weightlifting1 15:00
  Swimming1 10:00
  Total5 4:56:00 23.09 37.16 11518 /25c72%

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Monday Jul 18, 2011 #

7 AM

Jogging (trail) 1:30:00 [1] 7.5 mi (12:00 / mi)
shoes: Grey Free 5

3 PM

Running warm up/down (treadmill) 25:00 [1] 2.5 mi (10:00 / mi) +40m 9:32 / mi
shoes: White NB 205 pair 3

Running intervals (treadmill) 27:00 [4] 3.6 mi (7:30 / mi) +75m 7:03 / mi
ahr:151 max:178 shoes: White NB 205 pair 3

5 x (3 min fast / 3 min slow) fast was 10mph

Swimming warm up/down 10:00 [1]

Tuesday Jul 5, 2011 #

7 AM

Jogging 35:00 [1] 3.0 mi (11:40 / mi)
shoes: Grey Free 5

1 PM

Jogging warm up/down 25:00 [1] 2.3 mi (10:52 / mi)
shoes: White NB 205 pair 2

Weightlifting (light) 15:00 [3]

6 PM

Jogging warm up/down 5:00 [1] 0.4 mi (12:30 / mi)
shoes: Mick Joggers

Orienteering race (park) 32:24 [4] *** 3.1 km (10:27 / km)
spiked:8/13c shoes: Mick Joggers

crazy mistake on C1, then lots of fight on C3, C5, and C12
turned my ankle bad

Orienteering race (sprint) 21:36 [4] *** 2.5 km (8:38 / km)
spiked:10/12c shoes: Mick Joggers

Orienteering (control pickup) 10:00 [1] 0.5 km (20:00 / km)
shoes: Grey Free 5

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