Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending May 3, 2010:

activity	#	time	miles		km		+m
Orienteering	5	3:19:13	9.27	(21:29)	14.92	(13:21)	385	43 /	55c	78%
Jogging	7	1:42:00	9.0	(11:20)	14.48	(7:03)	35
Running	4	1:35:00	10.25	(9:16)	16.5	(5:46)	85
Swimming	3	35:00
Weightlifting	1	20:00
Total	12	7:31:13	28.52		45.89		505	43 /	55c	78%

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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

Wednesday Apr 28, 2010 #

8 AM

Jogging 20:00 [1] 1.82 mi (11:00 / mi)
shoes: Black Free 5

1 PM

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

Weightlifting (light) 20:00 [3]

Running (track) 5:00 [3] 0.5 mi (10:00 / mi)
shoes: White NB 205 pair 2

drills and 6 x 2 low hurdles

Tuesday Apr 27, 2010 #

6 AM

Jogging 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Black Free 5

4 PM

Jogging warm up/down (treadmill) 6:00 [1] 0.5 mi (12:00 / mi) +15m 10:58 / mi
shoes: White NB 205 pair 3

Running (treadmill) 45:00 [3] 5.25 mi (8:34 / mi) +85m 8:10 / mi
ahr:148 max:169 shoes: White NB 205 pair 3

progression

Swimming warm up/down 15:00 [1]

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