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Training Log Archive: dersu

In the 7 days ending Jan 20, 2008:

	activity	#	time	miles		km		+m
	Orienteering	2	2:48:21	9.88	(17:02)	15.9	(10:35)	381	19 /	25c	76%
	Swimming	3	1:30:00
	Jogging	3	1:25:00	4.3		6.92
	Running	2	48:00	5.2	(9:14)	8.37	(5:44)
	Weightlifting	1	30:00
	Total	5	7:01:21	19.38		31.19		381	19 /	25c	76%
averages - sleep:6.3 weight:178.3lbs

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Sunday Jan 20, 2008 #

Weightlifting 30:00 [2]
slept:6.5

Orienteering race 1:19:58 [4] *** 8.3 km (9:38 / km) +165m 8:46 / km
spiked:8/11c

GNC day 2 Red Started off by blowing the first two controls big time. Calmed down after that and only made a few small error after that.
Course was not very exciting in the middle part; seemed more like a sprint than a classic.
Pulled a muscle behind my knee.

Day 2 Red - Splits

Saturday Jan 19, 2008 #

Event: Georgia Navigator Cup

Jogging hills 30:00 [2] *
slept:6.0 shoes: Black/Red Free Xtrain

Early morning workout to get the rust off after 3 days no running. Got tangled in kudzu.

Orienteering race 1:28:23 [3] *** 7.6 km (11:38 / km) +216m 10:11 / km
spiked:11/14c shoes: Black Puma XC spikeless

GNC day1 Red course After another 3 hours of driving, we arrived just as they were taking down the starts, but
we were able to start right away. Only one major error; I ran off the map at #9. My legs were just
too cold for running. Despite the freezing rain, it was a lot of fun. My braced ankle held up well. Had some blurry vision
near the end due to unexplained blood in the eye.

Swimming 45:00 [1]

Had the motel pool to myself.

Day 1 Red - Splits

Friday Jan 18, 2008 #

Swimming 15:00 [1]
slept:6.0 weight:178lbs

relaxing in motel pool after 8 hours of driving

Tuesday Jan 15, 2008 #

Jogging warm up/down 40:00 [1] * 3.0 mi (13:20 / mi)
slept:6.5 weight:178lbs shoes: White Waffle Racers

Running intervals 25:00 [3] 1.5 mi (16:40 / mi)
shoes: White Waffle Racers

At the indoor track. 5x200 (41,40,37,35,33) with walking rests
ranging from 3 minutes to 8 minutes. I had meant to do more and slower with not so much rest, but the track was so crowded with widebodies (baseball team?) that it was very
difficult to find a window of opportunity to fit in a lap. I am not sure that this workout
accomplished anything besides irritating my ankle.

Monday Jan 14, 2008 #

Jogging warm up/down (Treadmill) 15:00 [1] 1.3 mi (11:32 / mi)
weight:179lbs shoes: Green Kangaroos

Running intervals (Treadmill) 23:00 [4] 3.7 mi (6:13 / mi)
shoes: Green Kangaroos

4x1k in 4:15 with 90s walking rests

Swimming 30:00 [1]

with noodle since upper body is very sore from much falling at Pontiac Lake on saturday

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