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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Jan 24, 2009:

activity # timemileskm+m
  Orienteering3 4:49:25 12.07 19.42 46031 /34c91%
  Jogging6 3:34:00 21.2(10:06) 34.12(6:16) 80
  Running2 1:00:00 7.0(8:34) 11.27(5:20)
  Weightlifting2 40:00
  Nordic Track1 25:00
  Total6 10:28:25 40.27 64.8 54031 /34c91%
  [1-5]6 8:28:25

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Saturday Jan 24, 2009 #

Event: OCIN TROL 5 - Harbin Park
 

Jogging warm up/down 20:00 [1] 1.5 mi (13:20 / mi) +80m 11:26 / mi
shoes: John Deere Spikes

Orienteering race 55:44 [5] *** 5.9 km (9:27 / km) +285m 7:37 / km
spiked:22/24c shoes: John Deere Spikes

Jogging warm up/down (treadmill) 22:00 [1] 1.0 mi (22:00 / mi)
shoes: Free 3.0 13

Weightlifting (medium) 20:00 [3]

squats, bench , pulldown

Orienteering (fieldchecking) 1:00:00 [1] *** 2.5 mi (24:00 / mi)
shoes: Black/Red Free Xtrain


Green - Splits

Friday Jan 23, 2009 #

Jogging 55:00 [1] * 4.7 mi (11:42 / mi)
shoes: Black/Red Free Xtrain

Orienteering (drafting) 2:00:00 [0]

Thursday Jan 22, 2009 #

Nordic Track (reading) 25:00 [1]

Jogging warm up/down (treadmill) 30:00 [1] 2.5 mi (12:00 / mi)
shoes: White NB 205 pair 3

Running tempo (treadmill) 40:00 [3] 5.0 mi (8:00 / mi)
ahr:153 max:170 shoes: White NB 205 pair 3

Wednesday Jan 21, 2009 #

Jogging warm up/down (track) 22:00 [1] 2.0 mi (11:00 / mi)
shoes: White Waffle Racers

Running 20:00 [3] 2.0 mi (10:00 / mi)
shoes: White Waffle Racers

At the indoor track: some drills and some sprints (and walking).

Weightlifting (medium) 20:00 [3]

Tuesday Jan 20, 2009 #

Jogging 35:00 [1] 3.0 mi (11:40 / mi)
shoes: White NB 205 pair 3

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

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