Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Nov 21, 2009:

activity	#	time	miles		km		+m
Jogging	7	5:58:00	30.79	(11:38)	49.55	(7:14)	140
Running	4	2:44:25	18.73	(8:47)	30.15	(5:27)	114
Orienteering	1	1:14:57	4.47	(16:45)	7.2	(10:25)	170	16 /	18c	88%
Weightlifting	4	50:00
bicycling	1	10:00
Total	7	10:57:22	54.0		86.9		424	16 /	18c	88%

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Saturday Nov 21, 2009 #

Event: OCIN Miami Univ TROL #2

Jogging 18:00 [1] 1.5 mi (12:00 / mi)
shoes: Free 3.0 13

Jogging warm up/down 15:00 [1] 1.3 mi (11:32 / mi)
shoes: Free 3.0 13

Orienteering 5:00 [2] ** 0.8 km (6:15 / km)
spiked:3/3c shoes: Mick Joggers

a few legs at central quad

Orienteering race (sprint) 24:57 [5] *** 3.9 km (6:24 / km) +95m 5:42 / km
spiked:13/15c shoes: John Deere Spikes

Orienteering (control pickup) 45:00 [2] ** 2.5 km (18:00 / km) +75m 15:39 / km
shoes: John Deere Spikes

Jogging 25:00 [1] 2.27 mi (11:00 / mi)
shoes: Free 3.0 13

Green - Splits

Friday Nov 20, 2009 #

Jogging warm up/down 30:00 [1] 2.5 mi (12:00 / mi) +50m 11:18 / mi
shoes: White NB 205 pair 2

Weightlifting (medium) 15:00 [3]

squats and core

Thursday Nov 19, 2009 #

Jogging warm up/down (treadmill) 10:00 [1] 0.8 mi (12:30 / mi) +10m 12:02 / mi
shoes: White NB 205 pair 3

Weightlifting (medium) 10:00 [4]

chins and dips

Running (treadmill) 32:00 [1] 3.25 mi (9:51 / mi)
ahr:134 max:154 shoes: White NB 205 pair 3

progression

Wednesday Nov 18, 2009 #

Jogging 25:00 [1] 2.0 mi (12:30 / mi) +50m 11:36 / mi
shoes: Black Free 5

Jogging warm up/down 1:00:00 [1] 5.3 mi (11:19 / mi) +30m 11:07 / mi
shoes: White NB 205 pair 2

rain + intervals

Running tempo (treadmill) 28:00 [4] 4.0 mi (7:00 / mi) +64m 6:40 / mi
ahr:166 max:182 shoes: White NB 205 pair 2

4x1mile with 1min jog R

Tuesday Nov 17, 2009 #

Jogging 1:20:00 [1] 7.0 mi (11:26 / mi)
shoes: White NB 205 pair 3

Monday Nov 16, 2009 #

Jogging 45:00 [1] 3.75 mi (12:00 / mi)
shoes: Black Free 5

bicycling warm up/down 10:00 [1]

Weightlifting (medium) 15:00 [3]

leg press, lat pull, core

Running hills 40:00 [3] 4.0 mi (10:00 / mi)
shoes: Hallo'en Waffle Racers

fartlek including 2x3 steep

Sunday Nov 15, 2009 #

Jogging 15:00 [1] 1.36 mi (11:00 / mi)
shoes: Free 3.0 13

Jogging warm up/down 35:00 [1] 3.0 mi (11:40 / mi)
shoes: White NB 205 pair 2

Running tempo (grass) 4:25 [3] 1.0 km (4:25 / km)
shoes: White NB 205 pair 2

Running intervals (track) 10:00 [4] 3.0 km (3:20 / km)
ahr:166 max:185 shoes: White NB 205 pair 2

15x200 with 40s R

Weightlifting (light) 10:00 [2]

core

Running 50:00 [2] 5.0 mi (10:00 / mi) +50m 9:42 / mi
shoes: Black Free 5

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