Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Jul 2, 2009:

activity	#	time	miles		km		+m
Jogging	6	4:32:00	22.48	(12:06)	36.18	(7:31)	186
Orienteering	3	1:50:39	9.23	(11:59)	14.86	(7:27)	215	31 /	36c	86%
Running	4	1:45:21	11.71	(9:00)	18.85	(5:35)	16
Swimming	2	45:00
bicycling	1	30:00
Nordic Track	1	30:00
Weightlifting	2	30:00
Total	7	10:23:00	43.43		69.89		417	31 /	36c	86%

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Thursday Jul 2, 2009 #

Event: OCIN FAST-O #6 - Governor Bebb

Jogging 18:00 [1] 1.44 mi (12:30 / mi) +50m 11:17 / mi

Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Free 3.0 13

Orienteering (shadowing) 30:00 [1] ** 1.5 km (20:00 / km)
shoes: White Waffle Racers

Orienteering race (parkO) 17:01 [4] *** 2.3 mi (7:24 / mi) +85m 6:38 / mi
spiked:14/16c shoes: White Waffle Racers

Orienteering (control pickup) 20:00 [1] ** 1.0 mi (20:00 / mi) +25m 18:34 / mi
shoes: Mick Joggers

Course 2 - Splits

Wednesday Jul 1, 2009 #

Jogging warm up/down (treadmill) 13:00 [1] 1.0 mi (13:00 / mi) +30m 11:54 / mi
shoes: White NB 205 pair 3

Running (treadmill) 9:00 [2] 1.0 mi (9:00 / mi)
shoes: White NB 205 pair 3

Swimming 15:00 [1]

Jogging warm up/down (grass) 40:00 [1] 3.0 mi (13:20 / mi)
shoes: Black Free 5

Running intervals (track) 8:30 [4] 2.4 km (3:32 / km)
shoes: Green Kangaroos

6x400

was going to do more, but when a sharp pain appeared in my knee during the 7th rep, I stopped.

Jogging intervals (track) 22:00 [1] 1.69 mi (13:00 / mi)
shoes: Green Kangaroos

rest intervals

Tuesday Jun 30, 2009 #

Jogging 40:00 [1] 3.2 mi (12:30 / mi) +60m 11:49 / mi
shoes: Black Free 5

Running 18:00 [2] 2.0 mi (9:00 / mi)
shoes: Black Free 5

Nordic Track (reading) 30:00 [1]

Running 50:00 [2] 5.0 mi (10:00 / mi)
shoes: White NB 205 pair 1

Note

514 controls...on track for 1000 again.

And I've already climbed Mt. Everest.

C • On track for 1000 controls 6

Monday Jun 29, 2009 #

Jogging warm up/down (treadmill) 13:00 [1] 1.0 mi (13:00 / mi) +16m 12:23 / mi
shoes: White NB 205 pair 3

Running (treadmill) 9:00 [2] 1.0 mi (9:00 / mi) +16m 8:35 / mi
shoes: White NB 205 pair 3

Weightlifting (medium) 15:00 [3]

dips, 1-leg press, sldl

Jogging warm up/down (track) 45:00 [1] 4.0 mi (11:15 / mi)
shoes: Green Kangaroos

Running intervals (track) 51 [4] 0.36 km (2:22 / km)
shoes: Fancy spikes

2x(3x60m)

Was going to do 3 sets was was too tired after 2 to continue.

Sunday Jun 28, 2009 #

bicycling 30:00 [1]

Weightlifting ( light) 15:00 [2]

mostly core

Jogging 1:01:00 [1] 5.9 mi (10:20 / mi)
shoes: Black Free 5

Note

Still trying to re-hydrate from Thursday.

Saturday Jun 27, 2009 #

Event: MVOC / ORRRC Orienteering Adventure Race VI

Jogging warm up/down 20:00 [1] 1.25 mi (16:00 / mi) +30m 14:53 / mi
shoes: Mick Joggers

Orienteering race (scoreO) 33:38 [4] *** 3.5 mi (9:37 / mi) +75m 9:01 / mi
spiked:17/20c shoes: Mick Joggers

Had some trouble reading the map at C15 and almost didn't find it. Tried to go straight from C1 to C2 because map was white, but was really medium green except on the highest ground. Also, didn't work out an optimal plan ahead of time, and didn't even stick with my sub-optimal plan. (So I got a longer workout).

Swimming 30:00 [2]

With board and flippers since my shoulder was useless.

Friday Jun 26, 2009 #

Event: Night-O V

Orienteering (nightO) 10:00 [1] ** 1.5 mi (6:40 / mi) +30m 6:17 / mi
shoes: Free 3.0 13

Following Q.

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