Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Feb 21, 2010:

activity	#	time	miles		km		+m
Jogging	11	3:13:00	15.82	(12:12)	25.46	(7:35)	100
Orienteering	3	1:57:58	10.25	(11:30)	16.5	(7:09)	105	32 /	40c	80%
Running	2	1:17:00	9.1	(8:28)	14.64	(5:15)	140
Weightlifting	3	1:10:00
Swimming	1	10:00
Total	15	7:47:58	35.17		56.61		345	32 /	40c	80%

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Sunday Feb 21, 2010 #

7 AM

Jogging 10:00 [1] 0.75 mi (13:20 / mi)
shoes: Black Free 5

9 AM

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

Orienteering race (classic) 1:07:08 [4] *** 7.3 km (9:12 / km)
spiked:11/14c shoes: Y/S Dirt Dogs

Very sloppy. Turned ankle and was forced to walk for a few minutes.

Red Classic - Splits

Saturday Feb 20, 2010 #

Event: Sycamore Scramble

10 AM

Jogging warm up/down 10:00 [1] 1.0 km (10:00 / km) +50m 8:00 / km
(injured) shoes: WhiteSpikes12

Turned ankle on way to start.

Orienteering race (middle) 32:02 [4] *** 4.3 km (7:27 / km) +105m 6:38 / km
spiked:10/11c (injured) shoes: WhiteSpikes12

No big mistakes. Turned the ankle 3 more times during the race.

2 PM

Jogging warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
(injured) shoes: Hallo'en Waffle Racers

Had the ankle taped.

Orienteering race (wood sprint) 18:48 [4] *** 4.9 km (3:50 / km)
spiked:11/15c shoes: Hallo'en Waffle Racers

4.5 mins of mistakes

5 PM

Swimming 10:00 [1]

Red Y Middle - Splits

Long Sprint - Splits

Thursday Feb 18, 2010 #

7 AM

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

11 AM

Jogging warm up/down (treadmill) 6:00 [1] 0.5 mi (12:00 / mi) +20m 10:40 / mi
shoes: White NB 205 pair 3

Running (treadmill) 22:00 [2] 2.5 mi (8:48 / mi) +40m 8:23 / mi
shoes: White NB 205 pair 3

easy fartlek

Wednesday Feb 17, 2010 #

7 AM

Jogging (snow) 20:00 [1] 2.0 mi (10:00 / mi)
shoes: Black Free 5

Tuesday Feb 16, 2010 #

8 AM

Jogging (snow) 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Black Free 5

1 PM

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +30m 10:59 / mi
shoes: White NB 205 pair 3

Running (treadmill) 55:00 [2] 6.6 mi (8:20 / mi) +100m 7:58 / mi
shoes: White NB 205 pair 3

7 PM

Weightlifting (light) 20:00 [1]

snow shoveling

Monday Feb 15, 2010 #

6 AM

Jogging (snow) 20:00 [1] 1.67 mi (12:00 / mi)
shoes: Free 3.0 13

10 AM

Weightlifting (light) 30:00 [1]

snow shoveling

4 PM

Weightlifting (light) 20:00 [1]

snow shoveling

8 PM

Jogging (snow) 25:00 [1] 2.08 mi (12:00 / mi)
shoes: Black Free 5

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