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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Feb 17, 2008:

activity # timemileskm+m
  Orienteering2 1:34:26 2.73 4.39 16021 /22c95%
  Jogging3 1:20:00 4.5 7.24
  Running3 1:00:00 4.0 6.44
  Weightlifting2 50:00
  Swimming1 10:00
  Total5 4:54:26 11.23 18.07 16021 /22c95%
averages - sleep:8.2 weight:175.8lbs

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MoTuWeThFrSaSu

Sunday Feb 17, 2008 #

Jogging warm up/down 30:00 [1]
slept:9.5 weight:177lbs shoes: Black/Red Free Xtrain

Orienteering race (time trial) 22:30 [4] ** 2.57 km (8:45 / km) +85m 7:31 / km
spiked:12/13c shoes: Black/Red Free Xtrain

Re-ran Bugsy (2:16, 3:05, 3:25, 2:25, :46, :26, 1:03, :51, 1:33, 1:12, :47, 1:56, 1:19, 1:19)
Heavy rain, so I overdressed for the warm temps. Ice everywhere and where there wasn't ice, there was slick mud.
Took a few falls and was stranded on a muddy bank. A strong gust hit at the run-in and almost sent me backwards.
Error on way to #4: got to high. I was tending to contour around, but straight to #4 is acrross a shallow re-entrant.

Orienteering race (time trial) 11:56 [4] *** 1.82 km (6:33 / km) +75m 5:26 / km
spiked:9/9c shoes: Mick Joggers

Ran Machine Gun (1:22, 1:17, :53, :38, 1:51, 1:22, 1:12, :29, 1:57, :50). Shed some clothing
and changed into my Mick Joggers. Also, added gloves (for gripping the thorn branches
for support). Was not familiar with the course, as I had changed it at the last minute. Made two navigational
errors: having punched at #4, I exited with 180deg error, and then I still had difficulty finding #5 on the
map. Similar at #8, I couldn't pick up the red line to #9 and had a hard time finding it.

Saturday Feb 16, 2008 #

Orienteering (field work) 1:00:00 [1] **
slept:9.0 weight:178lbs shoes: Black/Red Free Xtrain

Weightlifting (medium) 30:00 [3]
shoes: Black/Red Free Xtrain

Running hills 15:00 [4]
shoes: Black/Red Free Xtrain

2x3xShort steep hills (jog down between reps and situps between sets)

Thursday Feb 14, 2008 #

Running tempo (treadmill) 30:00 [4] 4.0 mi (7:30 / mi)
ahr:165 max:181 slept:7.0 weight:174lbs shoes: White NB 205 pair 3

Gradually sped up until HR went above 175 then slow until HR below 165 and so on; got up to 12mph at one point. Wore ankle brace. Ankle was very sore near the beginning then got better as it warmed up.

Swimming warm up/down 10:00 [1]

Wednesday Feb 13, 2008 #

Jogging warm up/down 20:00 [1] 1.5 mi (13:20 / mi)
slept:7.0 weight:175lbs shoes: White Waffle Racers

Running (sprints) 15:00 [3]
shoes: White Waffle Racers

At indoor track. Ankle was feeling sore, so I knocked off early.

Tuesday Feb 12, 2008 #

Weightlifting (medium) 20:00 [3]
slept:8.5 weight:175lbs

Jogging warm up/down 30:00 [1] * 3.0 mi (10:00 / mi)
shoes: Black/Red Free Xtrain

To and from the gym in freezing rain.

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