Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Feb 10, 2008:

	activity	#	time	miles		km		+m
	Orienteering	5	10:21:52	1.6		2.57		80	11 /	13c	84%
	Jogging	2	1:00:00	4.0	(15:00)	6.44	(9:19)
	Running	2	35:00	2.49		4.0
	Total	5	11:56:52	8.08		13.01		80	11 /	13c	84%
	[1-5]	5	7:56:52
averages - sleep:7.3 rhr:49 weight:170.8lbs

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Sunday Feb 10, 2008 #

Orienteering ((control pickup)) 1:00:00 [1] *
slept:9.5 weight:174lbs shoes: Free Trail pair 2

Picked up 22 controls from the Valentine Hunt. Had help from kingofpain and mikeminium for the rest.
Also thanks to kingofpain who acted as epunch jockey. And thanks to cedarcreek and vmeyer for some long distance consulting work.
Here are the winners for the 4 courses
Bugsy Mike Minium OCIN 22:35
Machine Gun Gerald Yip OCIN 12:57
Scarface Gerald Yip OCIN 22:42
white The Speedys Bond MVOC 34:29

Saturday Feb 9, 2008 #

Orienteering (control placement) 3:00:00 [2] **
ahr:105 max:150 rhr:49 slept:7.0 weight:155lbs shoes: Black/Red Free Xtrain

Orienteering race 21:52 [3] *** 2.57 km (8:31 / km) +80m 7:22 / km
ahr:151 max:171 spiked:11/13c shoes: Black/Red Free Xtrain

Pre-ran Bugsy, one of the courses for tomorrow. (1:40, 3:40,3:15,1:59,1:10,:37,:51,:53,1:15,1:34,:34,2:27,:57,:56)
It was dark and mushy and I had been out for 3h, so I'm thinking that someone
will be able to break 20min tomorrow in the bright sun and frozen ground.

Friday Feb 8, 2008 #

Orienteering (control placement) 2:00:00 [1] *
slept:5.0 weight:176lbs shoes: Black/Red Free Xtrain

Tuesday Feb 5, 2008 #

Jogging warm up/down 30:00 [1] 2.0 mi (15:00 / mi)
slept:8.0 weight:174lbs shoes: Black/Red Free Xtrain

Running intervals 20:00 [4] * 4.0 km (5:00 / km)
ahr:165 max:186 shoes: Black/Red Free Xtrain

Relaxed 800s at track. 5x800 in 3:20-3:25 with 90s rest. Trying to read map through fogged up
glasses made this tough.

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

Monday Feb 4, 2008 #

Jogging warm up/down 30:00 [1] 2.0 mi (15:00 / mi)
slept:7.0 weight:175lbs shoes: White Waffle Racers

Running hills 15:00 [3]
shoes: White Waffle Racers

3x2xshortsteephill (jog down between reps and situps between sets).
Ran without ankle brace.

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

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