Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Jul 19, 2009:

activity	#	time	miles		km		+m
Jogging	5	2:26:53	12.74	(11:32)	20.5	(7:10)	80
Running	6	2:16:25	19.5	(7:00)	31.38	(4:21)
Orienteering	2	1:08:57	4.6	(15:00)	7.4	(9:19)	230	19 /	23c	82%
Weightlifting	2	25:00
Swimming	2	20:00
bicycling	1	15:00
Total	7	6:52:15	36.83		59.27		310	19 /	23c	82%

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Sunday Jul 19, 2009 #

Jogging warm up/down 23 [1] 0.03 mi (11:25 / mi)
shoes: White NB 205 pair 1

Running (track) 5:00 [4] 1.0 mi (5:00 / mi)
shoes: Fancy spikes

short sprints
drills
low hurdles: 4x1, 4x2, 2x3
stopped with I felt a twinge in my L/achille

bicycling warm up/down 15:00 [1]

Weightlifting (medium) 15:00 [3]

squats, core

Saturday Jul 18, 2009 #

Running 57:00 [1] 5.8 mi (9:50 / mi)
shoes: Free 3.0 13

Friday Jul 17, 2009 #

Orienteering 40:00 [2] ** 3.0 km (13:20 / km) +100m 11:26 / km

Thursday Jul 16, 2009 #

Event: OCIN FAST-O #8 - Rentschler Forest

Jogging (trail) 25:00 [1] 2.0 mi (12:30 / mi) +30m 11:57 / mi
shoes: White NB 205 pair 3

Jogging warm up/down 15:00 [1] 1.15 mi (13:00 / mi)
shoes: Black Free 5

Running warm up/down 2:00 [4] 0.25 mi (8:00 / mi)
shoes: Mick Joggers

strides

Orienteering race (sprint) 12:03 [5] *** 2.1 km (5:44 / km) +50m 5:08 / km
spiked:10/11c shoes: Mick Joggers

C • mp 3

Orienteering race (short) 16:54 [4] *** 2.3 km (7:21 / km) +80m 6:16 / km
spiked:9/12c shoes: Mick Joggers

Course 1 - Splits

Course 2 - Splits

Wednesday Jul 15, 2009 #

Jogging warm up/down (treadmill) 8:30 [1] 0.75 mi (11:20 / mi) +10m 10:53 / mi
shoes: White NB 205 pair 3

Weightlifting (medium) 10:00 [3]

chins, legpress

Swimming 10:00 [2]

Jogging warm up/down (track) 16:00 [1] 1.5 mi (10:40 / mi)
shoes: Hallo'en Waffle Racers

Running (track) 2:30 [4] 0.5 mi (5:00 / mi)

some easy straights
low hurdles: 4x1, 4x2,4x3,3x4

Tuesday Jul 14, 2009 #

Jogging warm up/down 45:00 [1] 4.0 mi (11:15 / mi)
shoes: Hallo'en Waffle Racers

Running (track) 5:00 [3] 5.0 mi (1:00 / mi)
shoes: Hallo'en Waffle Racers

a few strides

Running intervals (track) 3:55 [4] 1.2 km (3:16 / km)
ahr:145 max:184 shoes: Hallo'en Waffle Racers

4x300m with 1 min jog between
splits: 55/60/60/60
I wanted to do 6, but I would have been late for a meeting

Running 52:00 [2] 5.2 mi (10:00 / mi)
shoes: Free 3.0 13

Monday Jul 13, 2009 #

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +40m 10:41 / mi
shoes: White NB 205 pair 3

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

progression

Swimming 10:00 [1]

Jogging 25:00 [1] 2.3 mi (10:52 / mi)
shoes: Free 3.0 13

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