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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Mar 14, 2010:

activity # timemileskm+m
  Jogging9 3:54:00 19.25(12:09) 30.98(7:33) 295
  Running4 3:32:20 22.15(9:35) 35.65(5:57) 1010
  Orienteering1 1:27:30 3.85(22:43) 6.2(14:07) 23511 /16c68%
  Nordic Track1 1:00:00
  Weightlifting1 15:00
  Swimming1 10:00
  Total12 10:18:50 45.25 72.83 154011 /16c68%
averages - sleep:11 rhr:36 weight:168lbs

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MoTuWeThFrSaSu

Sunday Mar 14, 2010 #

Event: US Team (unofficial) 3K time trial
 

Note
rhr:36 slept:11.0 weight:168lbs

Amazing what 11h of sleep will do. Back feels OK (not great) and a PR for RHR.
8 PM

Nordic Track 1:00:00 [1]


3000m run - Splits

Saturday Mar 13, 2010 #

Event: MVOC - Junior Champs & Shamrock Hunt
 
8 AM

Jogging warm up/down 10:00 [1] 0.75 mi (13:20 / mi)
shoes: John Deere Spikes

Running race (trail) 1:07:20 [4] 7.0 mi (9:37 / mi) +500m 7:52 / mi
shoes: John Deere Spikes

Should log this as skating. Much of the trail was submerged under several inches of water. Uphills were nice and dry.
12 PM

Jogging warm up/down 10:00 [1] 0.6 mi (16:40 / mi)
shoes: Black Free 5

Trying to unstiffen.

Orienteering race (classic) 1:27:30 [3] *** 6.2 km (14:07 / km) +235m 11:52 / km
spiked:11/16c shoes: WhiteSpikes12

WT is always very difficult; every year the forest loses visibility. This race was mostly under water; there were unmarked watercourses everywhere. About halfway through water got into my sealed mapbag and two of the controls were erased, and I find them with the few clues available and a lot of luck. Near the end my back gave out and I had to walk the last few controls.
After, I could hardly walk, let alone help with control pickup.

Friday Mar 12, 2010 #

6 AM

Jogging (grass) 45:00 [1] 3.75 mi (12:00 / mi) +100m 11:05 / mi
shoes: Black Free 5

12 PM

Running hills 1:00:00 [2] 6.0 mi (10:00 / mi) +230m 8:56 / mi
shoes: Mick Joggers

easy fartlek including some steep hill sprints
7 PM

Jogging warm up/down (treadmill) 10:00 [1] 0.75 mi (13:20 / mi) +15m 12:33 / mi
shoes: Black Free 5

Weightlifting (medium) 15:00 [3]

squat, row

Thursday Mar 11, 2010 #

6 AM

Jogging 35:00 [1] 2.92 mi (12:00 / mi)
shoes: Free 3.0 12

11 AM

Jogging warm up/down (treadmill) 20:00 [1] 1.75 mi (11:26 / mi) +30m 10:51 / mi
shoes: White NB 205 pair 3

Running (treadmill) 35:00 [1] 4.15 mi (8:26 / mi) +80m 7:57 / mi
ahr:146 max:160 shoes: White NB 205 pair 3

Swimming 10:00 [1]

9 PM

Jogging 31:00 [1] 2.74 mi (11:20 / mi)
shoes: Free 3.0 12

Wednesday Mar 10, 2010 #

7 AM

Jogging 48:00 [1] 4.0 mi (12:00 / mi) +150m 10:45 / mi
shoes: Black Free 5

9 PM

Jogging 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Free 3.0 12

Tuesday Mar 9, 2010 #

6 PM

Running hills (grass) 50:00 [3] 5.0 mi (10:00 / mi) +200m 8:54 / mi
shoes: Mick Joggers

including some steep hill sprints

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