Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Jul 3, 2011:

	activity	#	time	miles		km		+m
	Jogging	12	7:45:00	34.25		55.12		60
	Orienteering	1	1:06:18	3.61	(18:21)	5.81	(11:24)		18 /	19c	94%
	bicycling	2	1:00:00
	Running	3	58:36	7.24	(8:06)	11.65	(5:02)	50
	Weightlifting	3	45:00
	Swimming	1	10:00
	Total	14	11:44:54	45.1		72.58		110	18 /	19c	94%
averages - sleep:6.5

2:17

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Sunday Jul 3, 2011 #

6 AM

Jogging 1:00:00 [1] 5.0 mi (12:00 / mi)
shoes: Grey Free 5

3 PM

Jogging warm up/down 35:00 [1]
shoes: White NB 205 pair 2

Weightlifting (light) 15:00 [2]

Running (treadmill) 27:00 [1] 3.0 mi (9:00 / mi) +50m 8:33 / mi
shoes: White NB 205 pair 2

progression

Saturday Jul 2, 2011 #

Event: OCIN-FAST-O Sebald Park

10 AM

Jogging warm up/down 12:00 [1] 1.0 mi (12:00 / mi)
shoes: Hallo'en Waffle Racers

Orienteering race (middle) 44:18 [3] *** 3.4 km (13:02 / km)
spiked:12/13c shoes: Hallo'en Waffle Racers

Fight! Fight!
1 big mistake

Orienteering 22:00 [1] *** 1.5 mi (14:40 / mi)
spiked:6/6c shoes: Hallo'en Waffle Racers

jogged the short course

OCIN FAST-O Sebald Park Sprt_Middle - Splits

Friday Jul 1, 2011 #

5 AM

Jogging 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Black Free 5

4 PM

Jogging warm up/down 22:00 [1] 2.0 mi (11:00 / mi)
shoes: White NB 205 pair 2

Weightlifting (medium) 20:00 [3]

Thursday Jun 30, 2011 #

7 AM

Jogging (trail) 1:00:00 [1] 4.5 mi (13:20 / mi)
shoes: Black Free 5

10 AM

bicycling 30:00 [1]

3 PM

Jogging warm up/down 22:00 [1] 2.0 mi (11:00 / mi)
shoes: Black Free 5

Running (track) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Fancy spikes

drills, sprints, and 4 x 4 IH

Running intervals (track) 3:36 [4] 1.2 km (3:00 / km)
ahr:137 max:170 shoes: Fancy spikes

6 x 200 in 36s with 2 min R

Wednesday Jun 29, 2011 #

6 AM

Jogging (trail) 55:00 [1] 3.75 mi (14:40 / mi)
shoes: Grey Free 5

9 AM

bicycling 30:00 [1]

4 PM

Jogging warm up/down (treadmill) 12:00 [1] 1.0 mi (12:00 / mi) +60m 10:07 / mi
shoes: White NB 205 pair 4

Weightlifting (light) 10:00 [3]

Swimming 10:00 [1]

Tuesday Jun 28, 2011 #

7 AM

Jogging (trail) 50:00 [1] 3.7 mi (13:31 / mi)
slept:9.0 shoes: Black Free 5

4 PM

Jogging warm up/down 25:00 [1] 2.0 mi (12:30 / mi)
shoes: White Waffle Racers

Running (track) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: White Waffle Racers

Drills and 4 x 3 IH

Running intervals 8:00 [5] 2.4 km (3:20 / km)
ahr:160 max:179 shoes: White Waffle Racers

12 x 200 in 40s with 40s R

Monday Jun 27, 2011 #

5 PM

Jogging (trail) 1:30:00 [1] 7.3 mi (12:20 / mi)
ahr:120 slept:4.0 shoes: Black Free 5

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