Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Mar 5, 2011:

activity	#	time	miles		km		+m
Jogging	9	6:34:06	33.17	(11:53)	53.39	(7:23)	860
Running	6	2:36:38	17.84	(8:47)	28.71	(5:27)	162
Orienteering	2	2:31:55	8.89	(17:06)	14.3	(10:37)	600	16 /	20c	80%
Swimming	1	5:00
Total	12	11:47:39	59.9		96.4		1622	16 /	20c	80%

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Saturday Mar 5, 2011 #

12 PM

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Y/S Dirt Dogs

Orienteering race (classic) 1:08:50 [4] 7.1 km (9:42 / km)
shoes: Y/S Dirt Dogs

7 PM

Jogging 20:00 [1] 1.9 mi (10:32 / mi)
shoes: Free 3.0 13

Red - Splits

Friday Mar 4, 2011 #

6 AM

Jogging 8:00 [1] 0.75 mi (10:40 / mi)
shoes: Free 3.0 12

12 PM

Running warm up/down (track) 16:50 [1] 2.0 mi (8:25 / mi)
shoes: Green Kangaroos

Running intervals (track) 16:58 [3] 3.2 km (5:18 / km)
shoes: Green Kangaroos

6 x (400 fast / 200 slow)

Jogging warm up/down (track) 5:00 [1] 0.6 km (8:20 / km)
shoes: Green Kangaroos

Thursday Mar 3, 2011 #

7 PM

Jogging 2:25:00 [1] 12.0 mi (12:05 / mi)
ahr:129 shoes: Black Free 5

Wednesday Mar 2, 2011 #

7 AM

Jogging 1:25:00 [1] 7.0 mi (12:09 / mi) +450m 10:07 / mi
ahr:120 shoes: Grey Free 5

Was going to go down the bike path to Moraine, but it was under a few feet of water. The weirs in the GM were invisible.

7 PM

Running warm up/down (treadmill) 10:00 [1] 1.0 mi (10:00 / mi) +16m 9:32 / mi
shoes: White NB 205 pair 1

Running (treadmill) 35:00 [1] 3.85 mi (9:05 / mi) +50m 8:44 / mi
shoes: White NB 205 pair 1

Tuesday Mar 1, 2011 #

7 AM

Jogging 1:20:00 [1] 6.15 mi (13:01 / mi) +400m 10:49 / mi
ahr:115 shoes: Grey Free 5

7 PM

Running warm up/down (treadmill) 18:30 [1] 2.0 mi (9:15 / mi) +32m 8:49 / mi
shoes: White NB 205 pair 1

Running tempo (treadmill) 14:20 [3] 2.0 mi (7:10 / mi)
shoes: White NB 205 pair 1

Jogging warm up/down (treadmill) 11:00 [1] 1.0 mi (11:00 / mi)
shoes: White NB 205 pair 1

Monday Feb 28, 2011 #

7 AM

Jogging 40:00 [1] 3.5 mi (11:26 / mi)
shoes: Grey Free 5

4 PM

Jogging (treadmill) 6 [1] 0.5 mi (12 / mi) +10m 11 / mi
shoes: White NB 205 pair 4

Running (treadmill) 35:00 [1] 4.0 mi (8:45 / mi) +64m 8:20 / mi
shoes: White NB 205 pair 4

Swimming warm up/down 5:00 [1]

Sunday Feb 27, 2011 #

2 PM

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: WhiteSpikes12

Orienteering race (classic) 1:23:05 [4] *** 7.2 km (11:32 / km) +600m 8:09 / km
ahr:150 max:182 spiked:16/20c shoes: WhiteSpikes12

8.2k according to GPS

A wide variety of courses were offered, so everyone could do their own course.

I was very sloppy -- I don't think I looked once at my compass. I have to get in the habit of using it to take a cleaner line.

Red - Splits

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