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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Oct 18, 2009:

activity # timemileskm+m
  Orienteering3 3:23:25 10.51(19:22) 16.91(12:02) 68016 /18c88%
  Jogging5 2:50:00 14.85(11:27) 23.9(7:07) 44
  Running4 2:04:00 13.75(9:01) 22.13(5:36) 149
  Weightlifting1 10:00
  Total7 8:27:25 39.11 62.94 87316 /18c88%

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MoTuWeThFrSaSu

Sunday Oct 18, 2009 #

Event: SMOC - Waterloo Rec Area
 

Jogging warm up/down 15:00 [1] 1.2 mi (12:30 / mi)
shoes: Y/S Dirt Dogs

Orienteering race ( classic) 1:18:25 [3] *** 6.8 km (11:32 / km) +290m 9:30 / km
spiked:13/15c shoes: Y/S Dirt Dogs

No big mistakes. Worst leg was C3 where I didn't have a good plan and took an inefficent route. Only screw up in circle was at C10 where I got too high and had to circle back down.

Orienteering (control pickup) 20:00 [1] ** 1.0 mi (20:00 / mi)
shoes: Y/S Dirt Dogs


Red - Splits

Saturday Oct 17, 2009 #

Orienteering (lineO) 55:00 [2] *** 3.5 km (15:43 / km) +310m 10:53 / km
shoes: Y/S Dirt Dogs

contour-only map

Orienteering 30:00 [2] *** 3.0 km (10:00 / km) +30m 9:31 / km
spiked:3/3c shoes: Y/S Dirt Dogs

Friday Oct 16, 2009 #

Jogging warm up/down 13:00 [1] * 1.0 mi (13:00 / mi)
shoes: Black Free 5

Weightlifting (medium) 10:00 [3]

squat

Running 10:00 [2] * 1.0 mi (10:00 / mi)
shoes: Black Free 5

fartlek

Orienteering 20:00 [2] * 2.0 km (10:00 / km) +50m 8:53 / km
shoes: Y/S Dirt Dogs

Thursday Oct 15, 2009 #

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

rain

Jogging warm up/down (treadmill) 16:00 [1] * 1.5 mi (10:40 / mi) +24m 10:10 / mi
shoes: White NB 205 pair 3

Running (treadmill) 36:30 [2] * 4.0 mi (9:08 / mi) +64m 8:42 / mi
ahr:143 max:158 shoes: White NB 205 pair 3

progression
watching the runaway balloon

Wednesday Oct 14, 2009 #

Running 45:00 [3] 5.0 mi (9:00 / mi) +50m 8:44 / mi
ahr:133 max:177 shoes: White NB 205 pair 2

fartlek

Tuesday Oct 13, 2009 #

Jogging (grass) 55:00 [1] 4.85 mi (11:20 / mi)
shoes: Black Free 5

Jogging warm up/down (treadmill) 18:00 [1] 1.5 mi (12:00 / mi) +20m 11:31 / mi
shoes: White NB 205 pair 3

Running (treadmill) 32:30 [2] 3.75 mi (8:40 / mi) +35m 8:25 / mi
ahr:142 max:158 shoes: White NB 205 pair 3

progression

Monday Oct 12, 2009 #

Jogging 35:00 [1] 3.3 mi (10:36 / mi)
shoes: Free 3.0 13

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