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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Aug 9, 2009:

activity # timemileskm+m
  Jogging7 7:14:00 39.09(11:06) 62.91(6:54) 244
  Running5 4:25:00 28.4(9:20) 45.71(5:48) 289
  Orienteering1 58:01 4.67(12:25) 7.52(7:43) 21019 /20c95%
  Swimming3 40:00
  Total7 13:17:01 72.16 116.14 74319 /20c95%

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MoTuWeThFrSaSu

Sunday Aug 9, 2009 #

Jogging 30:00 [1] 2.75 mi (10:55 / mi)
shoes: Black Free 5

Running (trail) 50:00 [1] * 5.0 mi (10:00 / mi) +50m 9:42 / mi
ahr:130 shoes: Free 3.0 13

Jogging 53:00 [1] 5.0 mi (10:36 / mi)
shoes: Free 3.0 13

Saturday Aug 8, 2009 #

Running 30:00 [1] 3.0 mi (10:00 / mi)

Running (trail) 1:00:00 [1] * 6.0 mi (10:00 / mi) +50m 9:45 / mi
ahr:129 max:149 shoes: Black Free 5

Jogging 35:00 [1] 3.33 mi (10:30 / mi)
shoes: Black Free 5

Friday Aug 7, 2009 #

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]

Thursday Aug 6, 2009 #

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.

Course 1 - Splits

Course 2 - Splits

Wednesday Aug 5, 2009 #

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

Tuesday Aug 4, 2009 #

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

Monday Aug 3, 2009 #

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

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