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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Jul 12, 2009:

activity # timemileskm+m
  Jogging7 5:02:00 24.91(12:08) 40.08(7:32) 50
  Nordic Track3 1:30:00
  bicycling2 1:10:00
  Orienteering1 1:05:02 4.67(13:55) 7.52(8:39) 31020 /21c95%
  Running4 53:02 7.16(7:25) 11.52(4:36) 58
  Weightlifting2 25:00
  Swimming2 20:00
  Total7 10:25:04 36.74 59.12 41820 /21c95%

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MoTuWeThFrSaSu

Sunday Jul 12, 2009 #

Jogging (trail) 40:00 [1] * 3.33 mi (12:00 / mi) +50m 11:28 / mi
shoes: Black Free 5

Nordic Track (reading) 30:00 [1]

bicycling 30:00 [1]

Saturday Jul 11, 2009 #

Nordic Track (reading) 30:00 [1]

Weightlifting (medium) 20:00 [3]

chins, sldl, rows, core

Jogging warm up/down 35:00 [1] 2.5 mi (14:00 / mi)
shoes: White NB 205 pair 1

Running intervals (track) 45 [5] 0.3 km (2:30 / km)
shoes: Fancy spikes

3x100

Friday Jul 10, 2009 #

Jogging 18:00 [1] 1.5 mi (12:00 / mi)

bicycling 40:00 [1]

Nordic Track (reading) 30:00 [1]

Thursday Jul 9, 2009 #

Event: OCIN FAST-O #7 - Miami Univ - Middletown Campus
 

Jogging 25:00 [1] 2.08 mi (12:00 / mi)

Running (treadmill) 5:00 [2] 0.5 mi (10:00 / mi) +8m 9:31 / mi
shoes: White NB 205 pair 3

C • Treadmill 5

Weightlifting (liight) 5:00 [2]

Swimming 5:00 [1]

Jogging warm up/down 20:00 [1] 1.3 mi (15:23 / mi)
shoes: Black Free 5

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: John Deere Spikes

some hill sprints

Orienteering race (short) 14:18 [4] *** 1.7 km (8:25 / km) +90m 6:39 / km
spiked:8/9c shoes: Mick Joggers

Mostly woods, some campus

Orienteering race (short) 20:44 [4] *** 2.6 km (7:58 / km) +120m 6:29 / km
spiked:12/12c shoes: Mick Joggers

Long legs in the woods; shorter legs on campus

Orienteering (control pickup) 30:00 [1] ** 2.0 mi (15:00 / mi) +100m 12:59 / mi
shoes: Mick Joggers


Course 1 - Splits

Course 2 - Splits

Wednesday Jul 8, 2009 #

Jogging (trail) 36:00 [1] 3.0 mi (12:00 / mi)
shoes: Free 3.0 13

Running (treadmill) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: White NB 205 pair 3

Swimming 15:00 [1]

Jogging warm up/down 30:00 [1] 2.73 mi (11:00 / mi)
shoes: John Deere Spikes

Running race (trail) 21:15 [4] 5.0 km (4:15 / km) +50m 4:03 / km
shoes: John Deere Spikes

Crowded. Tight turns. Low on energy.

Tuesday Jul 7, 2009 #

Jogging 28:00 [1] 2.55 mi (11:00 / mi)
shoes: Black Free 5

Monday Jul 6, 2009 #

Jogging 35:00 [1] 2.92 mi (12:00 / mi)
shoes: Black Free 5

Jogging warm up/down 35:00 [1] 3.0 mi (11:40 / mi)
shoes: White Waffle Racers

Running tempo (grass) 4:22 [3] 1.0 km (4:22 / km)
ahr:162 max:169 shoes: White Waffle Racers

Running intervals (track) 6:40 [4] 2.0 km (3:20 / km)
ahr:165 max:185 shoes: White Waffle Racers

10x200 (with 40s rest)

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