Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Jul 2, 2011:

activity

time

miles

Jogging

6:45:00

31.05

(13:03)

49.97

(8:06)

660

Orienteering

1:55:09

6.72

(17:08)

10.81

(10:39)

25 /

28c

89%

bicycling

1:00:00

Weightlifting

40:00

Running

31:36

4.24

(7:28)

6.82

(4:38)

Swimming

10:00

Total

11:01:45

42.01

67.6

660

25 /

28c

89%

averages - sleep:7.3

2:05

0:00

» now

Saturday Jul 2, 2011 #

Event: OCIN-FAST-O Sebald Park

10 AM

Jogging warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Hallo'en Waffle Racers

Orienteering race (middle) 44:18 [3] *** 3.4 km (13:02 / km)
spiked:12/13c shoes: Hallo'en Waffle Racers

Fight! Fight!
1 big mistake

Orienteering 22:00 [1] *** 1.5 mi (14:40 / mi)
spiked:6/6c shoes: Hallo'en Waffle Racers

jogged the short course

OCIN FAST-O Sebald Park Sprt_Middle - Splits

Friday Jul 1, 2011 #

5 AM

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

4 PM

Jogging warm up/down 22:00 [1] 2.0 mi (11:00 / mi)
shoes: White NB 205 pair 2

Weightlifting (medium) 20:00 [3]

Thursday Jun 30, 2011 #

7 AM

Jogging (trail) 1:00:00 [1] 4.5 mi (13:20 / mi)
shoes: Black Free 5

10 AM

bicycling 30:00 [1]

3 PM

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

Running (track) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Fancy spikes

drills, sprints, and 4 x 4 IH

Running intervals (track) 3:36 [4] 1.2 km (3:00 / km)
ahr:137 max:170 shoes: Fancy spikes

6 x 200 in 36s with 2 min R

Wednesday Jun 29, 2011 #

6 AM

Jogging (trail) 55:00 [1] 3.75 mi (14:40 / mi)
shoes: Grey Free 5

9 AM

bicycling 30:00 [1]

4 PM

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +60m 10:07 / mi
shoes: White NB 205 pair 4

Weightlifting (light) 10:00 [3]

Swimming 10:00 [1]

Tuesday Jun 28, 2011 #

7 AM

Jogging (trail) 50:00 [1] 3.7 mi (13:31 / mi)
slept:9.0 shoes: Black Free 5

4 PM

Jogging warm up/down 25:00 [1] 2.0 mi (12:30 / mi)
shoes: White Waffle Racers

Running (track) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: White Waffle Racers

Drills and 4 x 3 IH

Running intervals 8:00 [5] 2.4 km (3:20 / km)
ahr:160 max:179 shoes: White Waffle Racers

12 x 200 in 40s with 40s R

Monday Jun 27, 2011 #

5 PM

Jogging (trail) 1:30:00 [1] 7.3 mi (12:20 / mi)
ahr:120 slept:4.0 shoes: Black Free 5

Sunday Jun 26, 2011 #

7 AM

Weightlifting (light) 10:00 [1]

9 AM

Jogging warm up/down 20:00 [1] 1.5 mi (13:20 / mi)
slept:9.0

Orienteering race (classic) 48:51 [4] *** 5.0 km (9:46 / km)
spiked:7/9c

DNF - Meltdown

C • Meltdown 4

5 PM

Jogging hills (hike) 15:00 [1] 0.3 mi (49:59 / mi) +600m 6:56 / mi

Kenneywood plays a mean trick: they take you down on the chairlift and then make you walk up.

After that: Tour de Mon

Keystone Park - Sunday - Red - Splits

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