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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dersu

In the 31 days ending May 31, 2010:

activity # timemileskm+m
  Jogging33 14:11:30 74.64(11:24) 120.12(7:05) 662
  Orienteering12 12:13:33 32.37(22:40) 52.09(14:05) 63566 /80c82%
  Running26 10:52:41 74.37(8:47) 119.68(5:27) 1297
  Weightlifting9 2:15:00
  bicycling2 1:55:00
  Swimming6 1:15:00
  Nordic Track2 1:15:00
  Total60 43:57:44 181.38 291.9 259466 /80c82%

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Monday May 31, 2010 #

6 AM

Jogging 22:00 [1] 2.0 mi (11:00 / mi) +50m 10:12 / mi
shoes: Free 3.0 13

1 PM

Jogging warm up/down 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Free 3.0 12

Running (track) 10:00 [4] 1.0 mi (10:00 / mi)
shoes: Fancy spikes

sprints, drills, and 6 x 3 int. hurdles
5 PM

Nordic Track (reading) 30:00 [1]

9 PM

Running 12:00 [1] 1.2 mi (10:00 / mi)
shoes: Free 3.0 13

Sunday May 30, 2010 #

12 PM

Nordic Track (reading) 45:00 [1]

4 PM

bicycling 1:00:00 [1]

Weightlifting (light) 15:00 [2]

Saturday May 29, 2010 #

8 AM

Jogging warm up/down 18:00 [1] 1.5 mi (12:00 / mi) +30m 11:18 / mi
shoes: White NB 205 pair 2

Running race (road) 20:00 [4] 5.0 km (4:00 / km) +65m 3:45 / km
shoes: White NB 205 pair 2

splits: mile1: 555; mile 2: 1236; m ile 3: 1930
8 PM

Jogging 1:05:00 [1] 6.2 mi (10:29 / mi)
shoes: Free 3.0 13

Friday May 28, 2010 #

4 PM

Jogging warm up/down (track) 23:00 [1] 2.25 mi (10:13 / mi)
shoes: Green Kangaroos

Running intervals (track) 2:40 [3] 1.0 km (2:40 / km)
shoes: Green Kangaroos

20 x (50m fast / 50m walk)

Thursday May 27, 2010 #

12 PM

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +40m 10:41 / mi
shoes: White NB 205 pair 3

Weightlifting (light) 10:00 [2]

Running (treadmill) 19:00 [1] 2.0 mi (9:30 / mi) +32m 9:03 / mi
shoes: White NB 205 pair 3

Swimming 10:00 [1]

Wednesday May 26, 2010 #

5 AM

Jogging 39:00 [1] 3.0 mi (13:00 / mi) +50m 12:22 / mi
shoes: Black Free 5

12 PM

Jogging warm up/down 24:00 [1] 2.3 mi (10:26 / mi)
shoes: White NB 205 pair 2

Running intervals (track) 8:00 [4] 2.4 km (3:20 / km)
ahr:161 max:179 shoes: White NB 205 pair 2

12 x 200 in 40s with 40s R

Tuesday May 25, 2010 #

11 AM

Running warm up/down 25:00 [1] * 2.5 mi (10:00 / mi)
shoes: White NB 205 pair 2

Running (track) 5:00 [3] 0.5 mi (10:00 / mi)

including 1x10 low hurdles and 4 x 2 int hurdles

Monday May 24, 2010 #

6 AM

Jogging 15:00 [1] 1.3 mi (11:32 / mi)
shoes: Free 3.0 13

12 PM

Running warm up/down (trail) 28:00 [1] * 2.8 mi (10:00 / mi) +150m 8:34 / mi
shoes: Mick Joggers

Running hills 2:25 [5] 0.2 km (12:05 / km) +90m 3:43 / km
max:171 shoes: Mick Joggers

1xlesser witch's tower/4xgreaterWT/1xOK
4 PM

Jogging warm up/down (treadmill) 9:00 [1] 0.75 mi (12:00 / mi) +12m 11:26 / mi
shoes: White NB 205 pair 3

Weightlifting (medium) 15:00 [3]

Sunday May 23, 2010 #

5 PM

Jogging (trail) 1:21:00 [1] ** 7.36 mi (11:00 / mi)
shoes: Mick Joggers

Saturday May 22, 2010 #

Event: SMOC - Yankee Springs
 
11 AM

Orienteering race (classic) 53:00 [3] *** 5.4 km (9:49 / km) +250m 7:58 / km
spiked:10/11c shoes: WhiteSpikes12

Friday May 21, 2010 #

12 PM

Jogging warm up/down 45:00 [1] 4.0 mi (11:15 / mi)
shoes: Free 3.0 13

Weightlifting (medium) 15:00 [3]

Thursday May 20, 2010 #

11 AM

Running warm up/down (treadmill) 22:00 [1] 2.25 mi (9:47 / mi) +40m 9:16 / mi
shoes: White NB 205 pair 3

Running intervals (treadmill) 30:00 [3] 3.75 mi (8:00 / mi) +60m 7:37 / mi
ahr:166 max:181 shoes: White NB 205 pair 3

5 x (.5 mi fast / .25 mi slow)

Swimming warm up/down 15:00 [1]

8 PM

Jogging 31:00 [1] 3.0 mi (10:20 / mi)
shoes: Free 3.0 13

Wednesday May 19, 2010 #

10 AM

Orienteering (radio) 2:00:00 [1] 5.0 km (24:00 / km)
shoes: Black Free 5

2 PM

Orienteering (radio) 1:15:00 [1] 3.5 km (21:26 / km)
shoes: Black Free 5

Tuesday May 18, 2010 #

11 AM

Jogging warm up/down (treadmill) 22:30 [1] 2.0 mi (11:15 / mi) +50m 10:26 / mi
shoes: White NB 205 pair 3

Swimming 15:00 [1]

4 PM

Running warm up/down (track) 20:00 [1] 2.0 mi (10:00 / mi)
shoes: Green Kangaroos

Running intervals (track) 6:20 [3] 2.0 km (3:10 / km)
ahr:166 max:181 shoes: Green Kangaroos

10 x 200m in 40s with 40s R

Monday May 17, 2010 #

8 AM

bicycling (stationary) 55:00 [1]
ahr:102

4 PM

Weightlifting (medium) 20:00 [2]

Swimming 15:00 [1]

Sunday May 16, 2010 #

1 PM

Orienteering (shadowing) 1:30:00 [1] ** 3.0 km (30:00 / km)
shoes: Black Free 5

Saturday May 15, 2010 #

Event: SMOC - Huron Meadows
 
1 PM

Jogging warm up/down 10:00 [1] 0.8 mi (12:30 / mi)
shoes: WhiteSpikes12

Orienteering race (classic) 1:01:20 [4] *** 6.4 km (9:35 / km)
spiked:13/14c shoes: WhiteSpikes12

3 PM

Orienteering (control pickup) 15:00 [1] 1.0 km (15:00 / km)
shoes: Black Free 5


Red - Splits

Friday May 14, 2010 #

11 AM

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +20m 11:18 / mi
shoes: Black Free 5

Weightlifting (light) 20:00 [2]

4 PM

Jogging warm up/down 25:00 [1] 2.0 mi (12:30 / mi)
shoes: White NB 205 pair 2

Running (track) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: White NB 205 pair 2

sprints and drills

Running intervals (track) 2:55 [4] 1.0 km (2:55 / km)
shoes: White NB 205 pair 2

5 x 200 relaxed 38/35/34/34/34

Thursday May 13, 2010 #

12 PM

Jogging (treadmill) 9:00 [1] 0.75 mi (12:00 / mi) +20m 11:05 / mi
shoes: White NB 205 pair 3

Running (treadmill) 33:00 [2] 4.0 mi (8:15 / mi) +64m 7:52 / mi
shoes: White NB 205 pair 3

progression
8 PM

Jogging 1:05:00 [1] 6.0 mi (10:50 / mi)
shoes: Black Free 5

Wednesday May 12, 2010 #

6 AM

Jogging 18:00 [1] 1.75 mi (10:17 / mi) +50m 9:27 / mi
shoes: Black Free 5

4 PM

Running (track) 25:00 [1] 2.5 mi (10:00 / mi)
shoes: Free 3.0 12

Tuesday May 11, 2010 #

12 PM

Running hills (fartlek) 35:00 [2] 3.5 mi (10:00 / mi) +175m 8:39 / mi
shoes: Mick Joggers

with some steep hills
6 PM

Jogging warm up/down 24:00 [1] 2.0 mi (12:00 / mi) +100m 10:23 / mi
shoes: Hallo'en Waffle Racers

Running race (trail) 21:48 [5] 5.0 km (4:22 / km) +156m 3:46 / km
shoes: Hallo'en Waffle Racers

splits: mile1: 701; mile 1.5: 1013; mile 2: 1412; mile 3: 2121

Monday May 10, 2010 #

6 AM

Jogging 15:00 [1] 1.25 mi (12:00 / mi) +30m 11:10 / mi
shoes: Black Free 5

12 PM

Jogging warm up/down 1:00:00 [1] 5.0 mi (12:00 / mi)
shoes: White NB 205 pair 2

Weightlifting (light) 15:00 [2]

Running (track) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: White NB 205 pair 2

drills, sprints, and 6 x 4 low hurdles

Running intervals (track) 4:48 [4] 1.0 mi (4:48 / mi)
shoes: White NB 205 pair 2

8 x 200m very relaxed

Sunday May 9, 2010 #

6 AM

Jogging 24:00 [1] 2.0 mi (12:00 / mi) +50m 11:08 / mi
shoes: Black Free 5

3 PM

Orienteering (field-checking) 2:00:00 [1] *** 8.0 mi (15:00 / mi)
shoes: Black Free 5

Saturday May 8, 2010 #

Event: SMOC - Crooked Lake
 
6 AM

Jogging 30:00 [1] 2.5 mi (12:00 / mi) +50m 11:18 / mi
shoes: Black Free 5

11 AM

Running warm up/down (treadmill) 21:00 [1] 2.2 mi (9:33 / mi) +35m 9:06 / mi
shoes: White NB 205 pair 2

Running intervals (treadmill) 23:20 [3] 3.0 mi (7:47 / mi) +48m 7:25 / mi
ahr:161 max:185 shoes: White NB 205 pair 2

4 x (3 min fast / 3 min slow)

Friday May 7, 2010 #

6 AM

Jogging 27:00 [1] 2.25 mi (12:00 / mi) +50m 11:14 / mi
shoes: Black Free 5

12 PM

Running 1:07:00 [2] 7.44 mi (9:00 / mi) +150m 8:28 / mi
ahr:143 max:160 shoes: Black Free 5

Thursday May 6, 2010 #

12 PM

Jogging warm up/down (treadmill) 6:00 [1] 0.5 mi (12:00 / mi) +20m 10:40 / mi
shoes: White NB 205 pair 3

Running (treadmill) 18:15 [1] 2.0 mi (9:07 / mi) +32m 8:42 / mi
shoes: White NB 205 pair 3

progression
7 PM

Jogging warm up/down 30:00 [1] 2.5 mi (12:00 / mi)
shoes: White NB 205 pair 2

Running intervals (grass) 15:00 [3] 4.5 km (3:20 / km)
ahr:166 max:181 shoes: White NB 205 pair 2

30 x 150m in 30s w 30s rest

Wednesday May 5, 2010 #

12 PM

Running warm up/down 20:00 [1] * 2.0 mi (10:00 / mi)
shoes: White NB 205 pair 2

Running (track) 10:00 [3] 1.0 mi (10:00 / mi)

drills and 6 x 3 low hurdles

Weightlifting (medium) 15:00 [3]

squat, rows

5 PM

Running warm up/down (track) 9:00 [1] 1.0 mi (9:00 / mi)
shoes: Mick Joggers

Running hills 1:10 [5] 0.18 km (6:29 / km) +150m 1:15 / km
shoes: Mick Joggers

6 x steep hill

Tuesday May 4, 2010 #

12 PM

Jogging warm up/down (treadmill) 6:00 [1] 0.5 mi (12:00 / mi) +20m 10:40 / mi
shoes: White NB 205 pair 3

Weightlifting (light) 10:00 [1]

Running (treadmill) 30:00 [1] 3.0 mi (10:00 / mi) +50m 9:30 / mi
shoes: White NB 205 pair 3

8 PM

Running 1:00:00 [1] 6.0 mi (10:00 / mi)
shoes: Black Free 5

Monday May 3, 2010 #

6 AM

Jogging (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +20m 11:18 / mi
shoes: Free 3.0 12

Swimming (pool) 10:00 [1]

Sunday May 2, 2010 #

7 AM

Jogging 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Black Free 5

8 AM

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Hallo'en Waffle Racers

Orienteering race (long) 1:00:39 [4] *** 5.2 km (11:40 / km) +185m 9:54 / km
spiked:11/14c shoes: Hallo'en Waffle Racers

5 min error at C3. In retrospect, it is obvious what I should have done there:
contour around to go between the big cliffs and then up the reentrant. Instead I followed the often articulated "principle" that you should climb at the beginning and apprach control from above.
10 AM

Orienteering 15:00 [1] *** 1.0 km (15:00 / km) +20m 13:38 / km
spiked:1/1c shoes: Hallo'en Waffle Racers

A few people at the finish said that the green area on the 2nd leg was runnable, so I tried it out, but I did not find a way through.

Green X Long Distance - Splits

Saturday May 1, 2010 #

Event: USMA West Point A-Meet 2010
 
6 AM

Jogging 15:00 [1] 1.25 mi (12:00 / mi)
shoes: Black Free 5

9 AM

Running warm up/down 15:00 [1] 1.5 mi (10:00 / mi)
shoes: Hallo'en Waffle Racers

Orienteering race (middle) 39:48 [4] **** 3.5 km (11:22 / km) +115m 9:46 / km
spiked:7/11c shoes: Hallo'en Waffle Racers

2 big mistakes; lots of little ones
1 PM

Jogging warm up/down 15:00 [1] 1.43 mi (10:30 / mi)
shoes: Hallo'en Waffle Racers

Orienteering race (sprint) 13:46 [5] *** 2.0 km (6:53 / km) +65m 5:55 / km
spiked:13/15c shoes: Hallo'en Waffle Racers

a few dubious routes
2 PM

Orienteering (trail O) 1:10:00 [1] *** 2.0 mi (35:00 / mi)
spiked:11/14c shoes: Hallo'en Waffle Racers

Swimming warm up/down (lake) 10:00 [1]


Green X Middle Distance - Splits

Or/Br/Gr Sprint - Splits

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