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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Apr 18, 2009:

activity # timemileskm+m
  Jogging7 5:23:00 28.8(11:13) 46.35(6:58) 28
  Orienteering2 2:21:30 7.23(19:35) 11.63(12:10) 21010 /11c90%
  Weightlifting3 1:04:00
  Running2 38:27 4.47(8:36) 7.2(5:20)
  Total7 9:26:57 40.5 65.18 23810 /11c90%

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Saturday Apr 18, 2009 #

Event: Yankee Springs - SMOC
 

Jogging warm up/down 35:00 [2] 3.0 mi (11:40 / mi)
shoes: Free 3.0 13

Inadvertently parked a couple of miles from the start.

Orienteering race 1:06:30 [4] **** 5.8 km (11:28 / km) +210m 9:42 / km
spiked:10/11c shoes: John Deere Spikes

Although my route choices were less than ideal (I could have done more to manage climb), my only bobble was on C6 where I got turned around on a hillside and was about 100m N of where I wanted to be (couple of mins error).

Orienteering 15:00 [1] ** 1.0 km (15:00 / km)

Too dark to do anything useful

Green - Splits

Friday Apr 17, 2009 #

Jogging 30:00 [1] * 2.5 mi (12:00 / mi)
shoes: Free 3.0 13

Jogging warm up/down 40:00 [1] * 3.5 mi (11:26 / mi)
shoes: Hallo'en Waffle Racers

Running tempo (grass) 4:27 [3] 1.0 km (4:27 / km)
ahr:157 max:165 shoes: Hallo'en Waffle Racers

Running intervals (grass) 4:00 [4] 1.2 km (3:20 / km)
ahr:135 max:173 shoes: Hallo'en Waffle Racers

8x150m with walk back recovery
splits: 29/27/26/26/26/25/26/24

Jogging warm up/down (treadmill) 11:00 [1] 1.0 mi (11:00 / mi) +8m 10:44 / mi
shoes: Free 3.0 13

Weightlifting (medium) 15:00 [4]

Thursday Apr 16, 2009 #

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

Running intervals (track) 30:00 [3] 5.0 km (6:00 / km)
shoes: White Waffle Racers

50x(65fast/35walk)

Wednesday Apr 15, 2009 #

Jogging (treadmill) 20:00 [1] 1.75 mi (11:26 / mi)
shoes: White NB 205 pair 3

Weightlifting (light) 10:00 [2]

Jogging 1:05:00 [2] 6.05 mi (10:45 / mi)
shoes: Free 3.0 13

Tuesday Apr 14, 2009 #

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

Monday Apr 13, 2009 #

Jogging warm up/down (treadmill) 21:00 [1] 2.0 mi (10:30 / mi) +20m 10:11 / mi
shoes: Free 3.0 13

Weightlifting (light) 39:00 [3]
ahr:145

circuit with lots of machines (weights and aerobic) and dumbells

Sunday Apr 12, 2009 #

Jogging 54:00 [1] 5.0 mi (10:48 / mi)
shoes: Free 3.0 13

C • Recovery 16

Orienteering (field checking) 1:00:00 [1] ** 3.0 mi (20:00 / mi)

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