Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Jun 25, 2009:

activity	#	time	miles		km		+m
Jogging	6	6:00:00	29.12		46.86		424
Orienteering	2	2:40:32	8.24		13.27		255	30 /	37c	81%
Weightlifting	2	1:35:00
Running	4	1:01:33	8.02	(7:41)	12.9	(4:46)	8
bicycling	1	30:00
Swimming	2	30:00
Nordic Track	1	15:00
Total	7	12:32:05	45.38		73.03		687	30 /	37c	81%
[1-5]	7	11:47:05

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Thursday Jun 25, 2009 #

Event: OCIN FAST-O #5 - Harbin Park

Orienteering (routegadget) 45:00 [0]

Jogging warm up/down (treadmill) 19:00 [1] 1.75 mi (10:52 / mi) +12m 10:38 / mi
shoes: White NB 205 pair 3

Running (treadmill) 4:30 [2] 0.5 mi (9:00 / mi)
shoes: White NB 205 pair 3

Jogging warm up/down 20:00 [1] 1.5 mi (13:20 / mi)
shoes: White NB 205 pair 3

Orienteering race (park) 20:30 [5] *** 2.6 km (7:53 / km) +105m 6:34 / km
spiked:8/12c shoes: Mick Joggers

A lot of mistakes, including a 3min error on C8 (had trouble reading the trails in the woods).

Good course setting, in only a few cases could you see the control before you were within a few meter of it.

Orienteering race (park) 10:02 [5] *** 1.9 mi (5:17 / mi) +75m 4:42 / mi
spiked:9/10c shoes: Mick Joggers

Only mistake was C6 where I was too tired to go straight (best route), and then didn't cut sharp enough to the control.

Orienteering (control pickup) 25:00 [1] * 1.0 mi (25:00 / mi) +75m 20:17 / mi
shoes: Mick Joggers

Sprint 1 - Splits

Sprint 2 - Splits

Wednesday Jun 24, 2009 #

Jogging warm up/down (treadmill) 19:00 [1] 1.75 mi (10:52 / mi)
shoes: White NB 205 pair 3

Weightlifting (medium) 20:00 [3]

chins, dips, sldl, leg press

Swimming 15:00 [1]

Jogging warm up/down (track) 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Green Kangaroos

Running intervals (track) 1:18 [5] 0.45 km (2:53 / km)
shoes: Fancy spikes

3x(3x60m)

Weightlifting (light) 15:00 [2]

calesthenics between sprint sets

Tuesday Jun 23, 2009 #

Jogging 22:00 [1] 1.83 mi (12:00 / mi)
shoes: Free 3.0 13

Nordic Track (reading) 15:00 [1]

Jogging 56:30 [1] 5.0 mi (11:18 / mi)
shoes: Free 3.0 13

Monday Jun 22, 2009 #

Jogging warm up/down (treadmill) 17:00 [1] 1.5 mi (11:20 / mi) +12m 11:04 / mi
shoes: White NB 205 pair 3

Running (treadmill) 8:45 [3] 1.0 mi (8:45 / mi) +8m 8:32 / mi
ahr:140 max:160 shoes: White NB 205 pair 3

progression

Swimming 15:00 [1]

Jogging warm up/down (track) 25:00 [1] 2.3 mi (10:52 / mi)
shoes: Green Kangaroos

Running intervals (track) 12:00 [4] 3.6 km (3:20 / km)
shoes: Green Kangaroos

18x200m
last one in under 36

Jogging intervals (track) 30:00 [1] 3.6 km (8:20 / km)
shoes: Green Kangaroos

jog 200m recovery

Sunday Jun 21, 2009 #

Jogging (trail) 1:45:00 [1] * 8.5 mi (12:21 / mi) +400m 10:47 / mi
ahr:119 max:140 shoes: White NB 205 pair 1

Saturday Jun 20, 2009 #

Event: ICO Marott Park O-Meet

Jogging warm up/down 10:00 [1] 0.75 mi (13:20 / mi)
shoes: John Deere Spikes

Orienteering race 45:00 [3] *** 4.5 km (10:00 / km)
spiked:11/12c shoes: John Deere Spikes

First time in a while I've DNFed because I couldn't find a control... and it was an Orange course! Time to retire these spikes: they have holes in the sides and when I crossed the river they filled up with sharp gravel. Saw some kids taking controls out-of-order. Does that happen a lot?

C • Controls out-of-order... 3

Orienteering 15:00 [3] *** 1.5 km (10:00 / km)
spiked:2/3c shoes: John Deere Spikes

Jogging warm up/down 11:30 [1]
shoes: White NB 205 pair 3

Running 35:00 [3] 4.0 mi (8:45 / mi)
ahr:130 max:160 shoes: White NB 205 pair 3

Progression run

Friday Jun 19, 2009 #

Weightlifting (light) 1:00:00 [1]

Small trees. Handsaw.

bicycling 30:00 [1]

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