Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: dersu

In the 8 days ending Mar 20, 2010:

	activity	#	time	miles		km		+m
	Jogging	11	6:14:30	31.6	(11:51)	50.86	(7:22)	140
	Orienteering	3	4:41:48	11.0	(25:37)	17.7	(15:55)	650	21 /	29c	72%
	Running	6	3:58:04	25.71	(9:16)	41.38	(5:45)	800
	Nordic Track	1	1:00:00
	Weightlifting	2	30:00
	Total	19	16:24:22	68.31		109.94		1590	21 /	29c	72%
averages - sleep:11 rhr:36 weight:168lbs

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Saturday Mar 20, 2010 #

Event: OCIN - Hueston Woods

12 PM

Orienteering (shadowing) 50:00 [1] *** 2.0 km (25:00 / km) +65m 21:30 / km
shoes: Free 3.0 12

Orienteering (classic) 1:19:18 [4] *** 6.5 km (12:12 / km) +250m 10:14 / km
spiked:10/13c shoes: Mick Joggers

Did very poorly. MP and DNF.

2 PM

Orienteering (shadowing) 1:05:00 [1] *** 3.0 km (21:40 / km) +100m 18:34 / km
shoes: Mick Joggers

9 PM

Jogging 24:00 [1] 2.0 mi (12:00 / mi)
shoes: Free 3.0 12

Friday Mar 19, 2010 #

8 AM

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

3 PM

Running warm up/down (track) 40:00 [2] 7.0 km (5:43 / km)
shoes: John Deere Spikes

Running race (time trial) 11:44 [5] 3.0 km (3:55 / km)
shoes: John Deere Spikes

At the indoor track. It was too dark to see my watch during the run; I didn't realize that I was running so slow. I guess that's why I felt better after than I did before.

This is exactly the same pace as the last road 5k that I ran (1.5 y ago).

9 PM

Running 20:00 [1] 2.0 mi (10:00 / mi)
shoes: Free 3.0 12

Thursday Mar 18, 2010 #

6 AM

Jogging 27:00 [1] 2.25 mi (12:00 / mi)
shoes: Free 3.0 13

12 PM

Running hills 55:00 [3] 5.5 mi (10:00 / mi) +250m 8:46 / mi
shoes: Mick Joggers

including some steep hills

7 PM

Running warm up/down 20:00 [1] 2.0 mi (10:00 / mi)
shoes: Black Free 5

Weightlifting (light) 20:00 [2]

Wednesday Mar 17, 2010 #

12 PM

Jogging (trail) 1:18:00 [1] * 6.5 mi (12:00 / mi) +100m 11:27 / mi
shoes: Black Free 5

8 PM

Jogging 1:03:30 [1] 6.0 mi (10:35 / mi)
ahr:120 max:136 shoes: Black Free 5

Tuesday Mar 16, 2010 #

6 AM

Jogging 10:00 [1] 0.75 mi (13:20 / mi)
shoes: Free Trail pair 2

11 AM

Jogging warm up/down (treadmill) 25:00 [1] 2.25 mi (11:07 / mi) +40m 10:32 / mi
shoes: White NB 205 pair 3

Running intervals (treadmill) 24:00 [4] 3.0 mi (8:00 / mi) +50m 7:36 / mi
max:189 shoes: White NB 205 pair 3

4x(.5mi fast / .25mi slow)
fast was 10mph

Monday Mar 15, 2010 #

6 AM

Jogging 1:15:00 [1] 6.0 mi (12:30 / mi)
shoes: Free 3.0 13

4 PM

Jogging warm up/down (track) 30:00 [1] 2.5 mi (12:00 / mi)
shoes: Green Kangaroos

a few skips and hops at end

8 PM

Weightlifting (medium) 10:00 [3]

chins, dips, leg press
vasquez rocks was on the tv

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.

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