Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending May 16, 2009:

activity	#	time	miles		km		+m
Jogging	6	5:01:00	24.42	(12:20)	39.29	(7:40)	38
Orienteering	2	1:14:38	4.42	(16:54)	7.11	(10:30)	160	26 /	30c	86%
Running	5	1:01:34	7.35	(8:23)	11.83	(5:12)	50
Swimming	2	20:00
Total	7	7:37:12	36.18		58.23		248	26 /	30c	86%

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Saturday May 16, 2009 #

Event: Buffalo Orienteering Festival

Orienteering race (middle) 33:03 [4] *** 3.3 km (10:01 / km) +125m 8:25 / km
spiked:12/16c shoes: John Deere Spikes

No time for warm-up.
Did a 180deg error at start. Took an unmapped trail at C6, which took me in the wrong direction (it is on the preview map)
Ran past C11 and had to come back. Ran past C15, but finsihed before I realized it, so MP.
(about 4 mins errors).

Jogging warm up/down 20:00 [1] 1.25 mi (16:00 / mi) +30m 14:53 / mi
shoes: White Waffle Racers

Orienteering race (sprint) 11:35 [5] *** 2.2 km (5:16 / km) +35m 4:53 / km
max:192 spiked:14/14c shoes: White Waffle Racers

About 40s of small errors, mostly on C4. I wasn't sure of the direction and drifted left to catch more features. It is true that a compass would have helped, but not nrecessary: I should have seen the red line cross a building.
Also, it ocurred to me that I could knock about 15-20s off of my sprint times if I get a faster SI card.
Wore my HR monitor to get my HR max recorded. Hasn't changed in more that 5 years.

Swimming 10:00 [1]

Sprint - Course 2 - Splits

Friday May 15, 2009 #

Jogging warm up/down 35:00 [1] * 2.75 mi (12:44 / mi)
shoes: White Waffle Racers

Running (track) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: White Waffle Racers

a few easy sprints and 5 x 1 low hurdle

Thursday May 14, 2009 #

Orienteering (field checking) 30:00 [1] ** 1.0 mi (30:00 / mi)

Wednesday May 13, 2009 #

Jogging warm up/down (track) 40:00 [1] 3.5 mi (11:26 / mi)
shoes: White Waffle Racers

Running intervals (track) 4:00 [4] 1.2 km (3:20 / km)
shoes: White Waffle Racers

6x(200 fast / 200 walk)
splits: 39/40/38/38/38/38

Tuesday May 12, 2009 #

Jogging 35:00 [1] 2.92 mi (12:00 / mi)

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

Running (woods) 27:00 [3] 2.9 mi (9:19 / mi) +50m 8:50 / mi
shoes: White Waffle Racers

Monday May 11, 2009 #

Jogging 45:00 [1] 3.5 mi (12:51 / mi)
shoes: Free 3.0 13

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +8m 11:43 / mi
shoes: White NB 205 pair 3

Running (treadmill) 12:00 [2] 1.4 mi (8:34 / mi)
ahr:140 max:168 shoes: White NB 205 pair 3

progression

Swimming 10:00 [1]

Jogging 27:00 [1] 2.25 mi (12:00 / mi)
shoes: Free 3.0 13

Sunday May 10, 2009 #

Jogging 45:00 [1] * 3.75 mi (12:00 / mi)
shoes: Free 3.0 13

Jogging warm up/down 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Hallo'en Waffle Racers

Running 4:44 [3] 1.0 km (4:44 / km)
shoes: Hallo'en Waffle Racers

Running intervals (grass) 3:50 [4] 1.1 km (3:29 / km)
shoes: Hallo'en Waffle Racers

7x150m walk back
(splits: 32/30/29/27/26/28/26)

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