Training Log Archive: dersu

In the 7 days ending Jun 18, 2009:

2:26

0:00

Event: OCIN FAST-O #4

Jogging warm up/down (treadmill) 11:00 [1] 1.0 mi (11:00 / mi) +24m 10:14 / mi
shoes: White NB 205 pair 3

Running (treadmill) 9:00 [2] 1.0 mi (9:00 / mi)
shoes: White NB 205 pair 3

Swimming 15:00 [1]

Jogging warm up/down 15:00 [1] 1.25 mi (12:00 / mi)
shoes: Hallo'en Waffle Racers

Orienteering race (sprint) 10:00 [4] *** 1.8 km (5:33 / km) +21m 5:15 / km
spiked:10/10c shoes: Hallo'en Waffle Racers

Orienteering race (sprint) 17:45 [5] *** 2.8 km (6:20 / km) +50m 5:49 / km
spiked:12/14c shoes: Hallo'en Waffle Racers

Orienteering (control pickup) 25:00 [1] 2.0 km (12:30 / km)
shoes: Hallo'en Waffle Racers

Jogging warm up/down (treadmill) 19:00 [1] 2.0 mi (9:30 / mi) +32m 9:03 / mi
shoes: White NB 205 pair 3

Running tempo (treadmill) 18:00 [3] 2.4 mi (7:30 / mi)
shoes: White NB 205 pair 3

Swimming 13:00 [1]

Jogging 18:00 [1] 1.5 mi (12:00 / mi)
shoes: Free 3.0 13

Running 35:00 [2] 4.0 mi (8:45 / mi)
shoes: Free 3.0 13

in 2 parts: to the store and back 5 min later

Running 1:00:00 [2] 6.0 mi (10:00 / mi)
shoes: Free 3.0 13

Jogging 1:03:00 [1] * 5.8 mi (10:52 / mi)
shoes: Free 3.0 13

Orienteering race (urban scoreO) 2:00:00 [2] * 18.7 km (6:25 / km)
spiked:17/17c shoes: Free 3.0 13

It was 4 hr, but I walked the first hour and mostly waded in the creek for the 4th hour.

Jogging 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Free 3.0 13

Jogging 22:00 [1] 1.91 mi (11:30 / mi)
shoes: Free 3.0 13

Jogging warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
shoes: White Waffle Racers

Running (trail) 40:00 [2] 4.44 mi (9:00 / mi) +60m 8:38 / mi
ahr:140 max:160 shoes: White Waffle Racers

easy fartlek

Jogging 23:00 [1] 1.92 mi (12:00 / mi)
ahr:110 shoes: Free 3.0 13

bicycling warm up/down 30:00 [1]

Jogging (elliptical) 11:00 [1] 1.0 mi (11:00 / mi)

Weightlifting (light) 20:00 [2]

Jogging 1:02:00 [1] 5.8 mi (10:41 / mi)
ahr:126 max:140 shoes: Free 3.0 13