Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Mar 31, 2012:

activity	#	time	miles		km		+m
Jogging	6	2:44:00	14.1	(11:38)	22.69	(7:14)	300
Orienteering	3	2:39:45	14.1	(11:20)	22.69	(7:02)	480	63 /	71c	88%
Running	2	1:23:50	9.31	(9:00)	14.98	(5:36)
Nordic Track	1	30:00
Weightlifting	1	10:00
Swimming	1	10:00
Total	10	7:37:35	37.51		60.36		780	63 /	71c	88%

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Saturday Mar 31, 2012 #

10 AM

Jogging warm up/down 10:00 [1] 0.8 mi (12:30 / mi)
shoes: Free Trail pair 2

Orienteering race (parkO) 16:28 [4] *** 2.4 mi (6:52 / mi) +60m 6:22 / mi
spiked:18/20c shoes: White Spikes 125

Forgot to ask for a clue sheet at the start. Got confused a the start triangle wasted some time thinking about what I was supposed to do there. At C12, didn't see the control, assumed that I was at the wrong spot; should have read the clue: foot of cliff. Too early in day for sprinting.

C • Foot of Cliff... 4

2 PM

Jogging warm up/down 10:00 [1] 0.8 mi (12:30 / mi)
(injured) shoes: White Spikes 125

Ankle starting to stiffen up.

Orienteering race (middle) 50:51 [4] *** 5.4 mi (9:25 / mi) +200m 8:27 / mi
spiked:24/28c (injured) shoes: White Spikes 125

Comedy of errors started when I overran the first control. I knew the scale was 1:5 but I should have taken some time at the start to look around and to obtain SA. Big 5 min error at C10, and I think I know what happened and hope to have learned from it. Good race with j-man and soupbone. Pain behind ankle I though was calf strain, but I think it was the swelling of the ankle.

Orienteering (control pickup) 30:00 [1] 1.0 mi (30:00 / mi)
shoes: White Spikes 125

Middle - Saturday8 Blue - Splits

Sprint Blue - Splits

Friday Mar 30, 2012 #

Event: OCIN Flying Pig XVI

3 PM

Orienteering warm up/down 20:00 [1] *** 1.0 mi (20:00 / mi)
spiked:5/5c shoes: White Spikes 125

jogging with Q on model map

Orienteering race (middle) 42:26 [4] *** 4.3 mi (9:52 / mi) +220m 8:31 / mi
spiked:16/18c shoes: White Spikes 125

Hills used to be my big weakness; now they feel fine. One big error at C10 as I overran. AP says I lost 2min there; probably closer to 2.5. Time lost at C11 was probably more than 30s as I left the trail early and got caught in some DG.

Turned my ankle at some point. I think this was the precipitating incident for the ankle injury this weekend.

5 Green - Splits

Wednesday Mar 28, 2012 #

6 AM

Jogging 35:00 [1] 3.0 mi (11:40 / mi)
shoes: Free Trail pair 2

5 PM

Running warm up/down (treadmill) 30:00 [1] 3.0 mi (10:00 / mi)
shoes: White NB 205 pair 4

Running intervals (treadmill) 22:30 [4] 3.0 mi (7:30 / mi)
ahr:152 max:184 shoes: White NB 205 pair 4

4x(halfmilefast/quartermileslow)

Tuesday Mar 27, 2012 #

9 AM

Nordic Track (reading) 30:00 [1]

9 PM

Running warm up/down (track) 30:00 [1] 3.0 mi (10:00 / mi)
shoes: Green Kangaroos

Running intervals (track) 1:20 [4] 0.5 km (2:40 / km)
shoes: Green Kangaroos

10x(50fast/50walk)

Monday Mar 26, 2012 #

12 PM

Jogging warm up/down (treadmill) 7:00 [1] 0.6 mi (11:40 / mi)
shoes: White NB 205 pair 4

Swimming 10:00 [1]

7 PM

Jogging (trail) 1:30:00 [1] 7.9 mi (11:24 / mi) +300m 10:11 / mi
shoes: Free Trail pair 2

Sunday Mar 25, 2012 #

4 PM

Jogging warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Free Trail pair 2

Weightlifting (medium) 10:00 [3]

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