Training Log Archive: dersu

In the 7 days ending Aug 7, 2009:

2:29

0:00

Jogging warm up/down (treadmill) 11:30 [1] 1.0 mi (11:30 / mi) +24m 10:42 / mi
shoes: White NB 205 pair 3

Running (treadmill) 27:00 [2] 3.0 mi (9:00 / mi) +24m 8:47 / mi
shoes: White NB 205 pair 3

Swimming 10:00 [1]

Event: OCIN FAST-O #11

Jogging 30:00 [1] 2.5 mi (12:00 / mi)

Jogging warm up/down 20:00 [1] 1.6 mi (12:30 / mi) +50m 11:24 / mi
shoes: Mick Joggers

Orienteering race (parkO) 9:56 [5] *** 1.8 km (5:31 / km) +30m 5:06 / km
spiked:8/8c shoes: Mick Joggers

Picked up the pace towards the end when I realized that this would be my best chance of the summer to break 10.

Orienteering race (parkO) 18:05 [5] *** 2.5 km (7:14 / km) +90m 6:08 / km
spiked:11/12c shoes: Mick Joggers

One big mistake (as usual): overran a 100m leg by 200m. Was looking for med. green, but found all white.

Orienteering (control pickup) 30:00 [1] ** 2.0 mi (15:00 / mi) +90m 13:10 / mi
shoes: Mick Joggers

Should have worn a headlamp.

Jogging (trail) 55:00 [1] 5.0 mi (11:00 / mi) +50m 10:40 / mi
shoes: Black Free 5

Running 20:00 [1] 2.0 mi (10:00 / mi) +15m 9:46 / mi
shoes: White NB 205 pair 3

Jogging warm up/down (trail) 35:00 [1] ** 3.0 mi (11:40 / mi) +50m 11:06 / mi
shoes: White Waffle Racers

Running race (trail) 25:00 [4] ** 3.4 mi (7:21 / mi) +90m 6:48 / mi
shoes: White Waffle Racers

Jogging (trail) 55:00 [1] 5.0 mi (11:00 / mi) +30m 10:48 / mi
shoes: Black Free 5

Swimming 10:00 [1]

Jogging 33:00 [1] 3.0 mi (11:00 / mi)
shoes: Black Free 5

Jogging (trail) 45:00 [1] * 4.09 mi (11:00 / mi) +30m 10:45 / mi
shoes: Black Free 5

Jogging warm up/down (treadmill) 11:30 [1] 1.0 mi (11:30 / mi) +10m 11:09 / mi
shoes: White NB 205 pair 3

Running (treadmill) 53:00 [2] 6.0 mi (8:50 / mi) +60m 8:34 / mi
shoes: White NB 205 pair 3

Swimming 20:00 [1]

Jogging 20:00 [1] 1.82 mi (11:00 / mi)
shoes: Black Free 5

Jogging 35:00 [1] 3.18 mi (11:00 / mi)
shoes: Free 3.0 13

Running (trail) 42:00 [1] 4.42 mi (9:30 / mi)
shoes: Black Free 5

Running (trail) 24:00 [2] 2.5 mi (9:36 / mi)
shoes: Free 3.0 13

Jogging 12:00 [1] 1.09 mi (11:00 / mi)
shoes: Black Free 5

Running 1:05:00 [1] 6.5 mi (10:00 / mi)
shoes: Free 3.0 13

Jogging 1:10:00 [1] 6.6 mi (10:36 / mi)
shoes: Free 3.0 13