Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Mar 10, 2008:

	activity	#	time	miles	km	+m
	Running	5	3:23:00	3.5	5.63	58
	Weightlifting	4	2:20:00
	Nordic Track	3	2:00:00
	Orienteering	2	1:30:00
	Jogging	3	50:30	5.0	8.05
	Swimming	2	45:00
	Total	6	10:48:30	8.5	13.68	58
	[1-5]	6	9:18:30
averages - sleep:7.8 rhr:50 weight:175lbs

3:18

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Sunday Mar 9, 2008 #

Event: OCIN Camp Craig

Nordic Track (reading) 30:00 [1]
rhr:51 slept:8.5 weight:176lbs

Weightlifting (snowshoveling) 30:00 [2]

Running (deepsnowfartlek) 1:00:00 [3] **
ahr:127 max:163 shoes: White NB 205 pair 2

Not as much fun as yesterday.

Saturday Mar 8, 2008 #

Weightlifting (snowshoveling) 30:00 [2]
rhr:47 slept:7.5 weight:176lbs

Only a path to the road. Depth: 8in - 20in.

Nordic Track (reading) 30:00 [1]

Running (deepsnowfartlek) 1:18:00 [3] **
ahr:135 max:168 shoes: White NB 205 pair 2

A good solid run at H&D. On windswept GC, depths ranged from 0-1m. On the way out ran into daedalus in the woods looking for his snowboard. On the way back, he let me try it out. Despite a good slope and holding my weight all the way back, I couldn't get it to move very fast.

Orienteering (armchair) 1:00:00 [0]

In depth analysis of RouteGadget for the green course day 1 western states. Comparing my course with Samantha, I see that I am not running as slow (relative to her) as I was at King WIliam, but she is taking better routes. Still, overall, she is running 15% faster and about 25% faster up hills. We are about equal downhill. Conciitioning is still a big factor as I get progressively slower during the race. But making better decisions on route choice is top priority.
Also, I tend to shy away from up-contour at the beginning of legs (greedy algorithm)...when sometimes il faut rehauter for mieux sauter.

C • King William? 2

Friday Mar 7, 2008 #

Nordic Track (reading) 30:00 [1]
rhr:51 slept:8.5 weight:175lbs

Weightlifting (snowshoveling) 15:00 [2]

About 3in, but wet...and still coming down.

Nordic Track (reading) 30:00 [1]

Weightlifting (snowshoveling) 15:00 [2]

Another 3in.

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

To fitness center and back

Weightlifting (light) 30:00 [2]

I was feeling a little floppy on the sprints yesterday, so it was time for some core work.

Thursday Mar 6, 2008 #

Jogging 30 [1] 2.0 mi (15 / mi)
rhr:50 slept:7.0 weight:173lbs shoes: Free Trail pair 2

Running 20:00 [4]
shoes: White Waffle Racers

At the indoor track. Some drills and then 4 x max 50m.
On paper this looks light, but I am starting to get sore already.

Orienteering (armchair) 30:00 [0]

RouteGadget for the green course day 1 western states.

Wednesday Mar 5, 2008 #

Running (treadmill) 30:00 [3] 3.5 mi (8:34 / mi) +58m 8:09 / mi
ahr:156 max:173 slept:7.5 shoes: White NB 205 pair 3

Started off at 5mph then increased it to 7.5mph and left it there most of the time.

Swimming 30:00 [1]

Tuesday Mar 4, 2008 #

Weightlifting (expolosive) 20:00 [3]

Cleaning off the bar; jumping up on high stool with barbell.

Swimming 15:00 [1]

Jogging warm up/down 20:00 [1]
shoes: White Waffle Racers

Running 15:00 [3]

At the indoor track. Drills and sprints.

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