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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Dec 20, 2008:

activity # timemileskm+m
  Jogging6 3:35:00 16.0(13:26) 25.75(8:21)
  Orienteering1 2:16:31 6.4(21:20) 10.3(13:15) 54017 /19c89%
  Running3 1:08:00 7.25(9:23) 11.67(5:50)
  Swimming2 25:00
  Weightlifting2 25:00
  Total6 7:49:31 29.65 47.72 54017 /19c89%

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Saturday Dec 20, 2008 #

Jogging 35:00 [1] 3.0 mi (11:40 / mi)
shoes: Free 3.0 12

Orienteering race 1:16:31 [4] *** 6.8 km (11:15 / km) +340m 9:00 / km
spiked:17/19c shoes: John Deere Spikes

No trouble in the control circle: controls were hung high on big features, but I didn't manage the cliimb very well.

Orienteering 1:00:00 [3] *** 3.5 km (17:09 / km) +200m 13:20 / km
shoes: Mick Joggers

Swimming 15:00 [1]

Friday Dec 19, 2008 #

Jogging warm up/down 45:00 [1] 3.0 mi (15:00 / mi)
shoes: Free 3.0 13

Total at 3 rest areas

Jogging 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Free 3.0 12

Thursday Dec 18, 2008 #

Jogging 35:00 [1] * 2.5 mi (14:00 / mi)
shoes: Free 3.0 13

Wednesday Dec 17, 2008 #

Jogging warm up/down (treadmill) 23:00 [1] 1.0 mi (23:00 / mi)
shoes: Free 3.0 12

Weightlifting (light) 10:00 [2]

Running (treadmill) 23:00 [3] 2.5 mi (9:12 / mi)
shoes: Free 3.0 12

progression run

Tuesday Dec 16, 2008 #

Jogging 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Free 3.0 13

Running (treadmill) 35:00 [3] 3.75 mi (9:20 / mi)
shoes: White NB 205 pair 3

Swimming 10:00 [1]

Happy birthday Beethoven and Grandpa

Monday Dec 15, 2008 #

Jogging warm up/down (track) 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 Strides

Weightlifting (medium) 15:00 [3]

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