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Training Log Archive: dersu

In the 7 days ending Mar 14, 2009:

activity	#	time	miles		km		+m
Jogging	5	3:50:00	16.82	(13:40)	27.07	(8:30)	116
Orienteering	1	1:34:23	5.16	(18:18)	8.3	(11:22)	350	13 /	14c	92%
Swimming	3	50:00
Weightlifting	2	30:00
Total	6	6:44:23	21.98		35.37		466	13 /	14c	92%

3:14

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Saturday Mar 14, 2009 #

Event: OCIN TROL 12 - Mounds SRA

Event: Germantown 7 & 14 Mile Trail Race

Jogging 50:00 [1] 3.5 mi (14:17 / mi) +100m 13:07 / mi
shoes: Free 3.0 13

Jogging warm up/down 30:00 [1] 2.25 mi (13:20 / mi)

warmup on the road; cooldown barefoot on the beach

Orienteering race 1:14:23 [4] *** 7.3 km (10:11 / km) +305m 8:26 / km
spiked:13/14c shoes: John Deere Spikes

A big 4 minute error at C3; other errors were minor. Leg felt fine except on the leg C11-C12. Lots of Indiana rosebrier.

Orienteering (control pickup) 20:00 [1] *** 1.0 km (20:00 / km) +45m 16:20 / km
shoes: John Deere Spikes

Jogging 20:00 [1] 1.57 mi (12:45 / mi)
shoes: Free 3.0 13

testing the leg...just to make sure

Red - Splits

Friday Mar 13, 2009 #

Jogging 40:00 [1] 3.0 mi (13:20 / mi)
shoes: Free 3.0 13

Weightlifting (medium) 15:00 [3]

bench, squats

Thursday Mar 12, 2009 #

Jogging (star-trac) 10:00 [1] 0.5 mi (20:00 / mi)

C • star-trac vs. treadmill 2

Swimming 10:00 [1]

Wednesday Mar 11, 2009 #

Jogging (star-trac) 30:00 [1] 2.0 mi (15:00 / mi)

Swimming (aqua jogging) 10:00 [2]

Jogging (treadmill) 25:00 [1] 2.0 mi (12:30 / mi) +16m 12:12 / mi
shoes: White NB 205 pair 3

Swimming 25:00 [2]

Tuesday Mar 10, 2009 #

Weightlifting (medium) 15:00 [3]

chinups, dips, misc.machines

Swimming 5:00 [1]

Monday Mar 9, 2009 #

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

This was supposed to be the warmup to a track workout, but I pulled a muscle as soon as I started to go a little faster.

Five minutes before I injured myself, it occurred to me that the only time that I ever injure myself (not counting trauma) is the day after a rest day.

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