Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Jan 11, 2009:

activity	#	time	miles		km		+m
Jogging	6	6:30:00	33.17	(11:45)	53.38	(7:18)	148
Orienteering	1	1:53:23	6.21	(18:15)	10.0	(11:20)	350	17 /	18c	94%
Running	4	1:40:20	11.48	(8:44)	18.48	(5:26)	333
Weightlifting	2	35:00
Swimming	2	25:00
Total	7	11:03:43	50.86		81.86		831	17 /	18c	94%

2:40

0:00

» now

Sunday Jan 11, 2009 #

Event: OCIN TROL 4 - Hueston Woods State Park

Jogging warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
shoes: White Waffle Racers

Orienteering race 1:13:23 [3] *** 7.0 km (10:29 / km) +270m 8:47 / km
spiked:15/16c shoes: White Waffle Racers

The course kept mostly to the white portions of the map, but there was a lot of recent storm-fall.
Parallel error on the way to C15 (1 min error) and a bad route choice to C14 (1 min).

Orienteering 40:00 [2] *** 3.0 km (13:20 / km) +80m 11:46 / km
spiked:2/2c shoes: White Waffle Racers

Redid part of the course that included my two bad legs.

Jogging 35:00 [1] 3.0 mi (11:40 / mi)
shoes: Free 3.0 12

Red - Splits

Saturday Jan 10, 2009 #

Running race (trail) 1:02:20 [4] 7.0 mi (8:54 / mi) +200m 8:11 / mi
(injured) shoes: John Deere Spikes

Ice and Mud. Didn't have time for a warmup, but it didn't matter; it was mostly single-track with little opportuntiy to pass.
Mile splits: (approximate, exept for 4th)
1) 1200, 2) 900, 3) 840, 4) 808, 5) 840, 6) 830, 7)750

Friday Jan 9, 2009 #

Jogging warm up/down (treadmill) 35:00 [1] 3.0 mi (11:40 / mi)
shoes: Free 3.0 12

Weightlifting (medium) 15:00 [3]

Jogging warm up/down 35:00 [2] ** 3.0 mi (11:40 / mi) +50m 11:06 / mi
shoes: Hallo'en Waffle Racers

Running 15:00 [3] ** 1.5 mi (10:00 / mi) +100m 8:17 / mi
shoes: Hallo'en Waffle Racers

GC fartlek

Thursday Jan 8, 2009 #

Jogging (treadmill) 32:00 [1] 3.0 mi (10:40 / mi)
shoes: White NB 205 pair 3

Swimming 10:00 [1]

Wednesday Jan 7, 2009 #

Jogging (treadmill) 36:00 [1] 3.25 mi (11:05 / mi) +30m 10:46 / mi
shoes: Free 3.0 12

Jogging warm up/down (treadmill) 40:00 [1] 3.6 mi (11:07 / mi) +36m 10:47 / mi
shoes: White NB 205 pair 3

Running tempo (treadmill) 22:00 [4] 2.9 mi (7:35 / mi) +24m 7:24 / mi
max:174 shoes: White NB 205 pair 3

2x10min@8.1mph with 2min jog between

Swimming 15:00 [1]

Tuesday Jan 6, 2009 #

Jogging 13:00 [1] 1.0 mi (13:00 / mi)

On ice

Jogging warm up/down (treadmill) 25:00 [1] 2.0 mi (12:30 / mi) +32m 11:54 / mi
shoes: White NB 205 pair 3

Weightlifting (medium) 20:00 [4]

chinups,dips, lunges

Running (treadmill) 1:00 [4] 0.08 mi (12:29 / mi) +9m 9:15 / mi
shoes: White NB 205 pair 3

3 hellspringers

Jogging 20:00 [1] 1.43 mi (14:00 / mi)
shoes: Free 3.0 12

On new ice

Monday Jan 5, 2009 #

Jogging 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Free 3.0 12

Jogging 1:25:00 [1] 6.89 mi (12:20 / mi)
shoes: Free 3.0 12

« Earlier | Later »