Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 7 days ending Jul 5, 2011:

activity	#	time	miles		km		+m
Jogging	15	8:12:00	36.95		59.47		60
Orienteering	2	2:10:18	7.4	(17:36)	11.91	(10:56)		36 /	44c	81%
bicycling	2	1:00:00
Weightlifting	4	1:00:00
Running	3	50:36	5.75	(8:48)	9.25	(5:28)	50
Swimming	1	10:00
Total	17	13:22:54	50.1		80.63		110	36 /	44c	81%

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Tuesday Jul 5, 2011 #

7 AM

Jogging 35:00 [1] 3.0 mi (11:40 / mi)
shoes: Grey Free 5

1 PM

Jogging warm up/down 25:00 [1] 2.3 mi (10:52 / mi)
shoes: White NB 205 pair 2

Weightlifting (light) 15:00 [3]

6 PM

Jogging warm up/down 5:00 [1] 0.4 mi (12:30 / mi)
shoes: Mick Joggers

Orienteering race (park) 32:24 [4] *** 3.1 km (10:27 / km)
spiked:8/13c shoes: Mick Joggers

crazy mistake on C1, then lots of fight on C3, C5, and C12
turned my ankle bad

Orienteering race (sprint) 21:36 [4] *** 2.5 km (8:38 / km)
spiked:10/12c shoes: Mick Joggers

Orienteering (control pickup) 10:00 [1] 0.5 km (20:00 / km)
shoes: Grey Free 5

Caesar Creek Sprint2 - Splits

Caesar Creek Sprint3 - Splits

Monday Jul 4, 2011 #

7 AM

Jogging (trail) 25:00 [1] 2.0 mi (12:30 / mi)
shoes: Black Free 5

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, bounds, and 4 x 5 IH

10 PM

Jogging 1:20:00 [1] 6.0 mi (13:20 / mi)
shoes: Grey Free 5

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]

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