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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 7 days ending Aug 5, 2012:

activity # timemileskm+m
  Jogging5 2:06:00 10.7(11:47) 17.22(7:19)
  Running3 1:33:50 12.01(7:49) 19.33(4:51) 120
  Orienteering1 1:04:11 3.11(20:40) 5.0(12:50) 16222 /26c84%
  Swimming1 5:00
  Total6 4:49:01 25.82 41.56 28222 /26c84%

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MoTuWeThFrSaSu

Saturday Aug 4, 2012 #

Event: Race of Hope 24 ROGAINE
 
8 AM

Running tempo 45:50 [4] 10.0 km (4:35 / km) +45m 4:29 / km
ahr:169 max:189 shoes: White NB 205 pair 2

progression (no warm-up)
mile1: 805
mile2:720
mile3:710
mile4:705
mile5:700
mile6:710 (uphill)

Jogging warm up/down 18:00 [1] 1.5 mi (12:00 / mi)
shoes: White NB 205 pair 2

cooldown

Friday Aug 3, 2012 #

12 PM

Jogging (trail) 45:00 [1] 3.7 mi (12:10 / mi)
ahr:125 shoes: Free Trail pair 2

5 PM

Jogging warm up/down 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Steel Mesh Waffles

Running (track) 20:00 [4] 2.3 mi (8:42 / mi)
max:178 shoes: Fancy spikes

drills, a fast 500 (13mph), barefoot bounds, hurdles, 3x150 (16mph, 17mph, 18mph)

Thursday Aug 2, 2012 #

6 PM

Orienteering race (short) 38:44 [3] *** 2.7 km (14:21 / km) +84m 12:25 / km
ahr:140 max:163 spiked:9/12c shoes: Steel Mesh Waffles

Boy, am I out of practice.
Couldn't find C9; though, according to my GPS, I went right by it the first time. Lots of unmapped ditches.

Orienteering race (short) 25:27 [3] *** 2.3 km (11:04 / km) +78m 9:28 / km
ahr:140 max:169 spiked:13/14c shoes: Steel Mesh Waffles

Controls were easier to find on this course 2 than on course 3, but reading the map in the dark was a challenge. A little bit of trouble on C14, but mainly didn't feel like taking on all that climb at the end.

OCIN_Middle_Creek_Aug_2012_Course 2 - Splits

OCIN_Middle_Creek_Aug_2012_Course 3 - Splits

Tuesday Jul 31, 2012 #

Event: Sprint O
 

Monday Jul 30, 2012 #

6 AM

Jogging (trail) 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Free Trail pair 2

4 PM

Jogging 16:00 [1] 1.5 mi (10:40 / mi)
shoes: White NB 205 pair 3

Running intervals (treadmill) 28:00 [4] 3.5 mi (8:00 / mi) +75m 7:30 / mi
ahr:156 max:187 shoes: White NB 205 pair 3

(fast/walk/fast/walk/fast/walk/fast/walk/fast)
The main stimulus here was the incline..that made it harder.

Swimming warm up/down 5:00 [1]

aaahhh

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