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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mindsweeper

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  Endurance (low intensity)12 10:19:08 920
  Race4 3:25:39 14.73 23.7 87015 /43c34%
  Stretching12 1:43:54
  Technique2 1:29:00
  Intervals2 51:33
  Strength3 33:13
  Total16 18:22:27 14.73 23.7 179015 /43c34%

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Sunday Feb 27, 2011 #

10 AM

Race race (Orienteering) 1:27:30 [4] *** 6.9 km (12:41 / km) +465m 9:29 / km
spiked:15/20c

Tilden Blue

Stretching 8:00 [1]

Saturday Feb 26, 2011 #

4 PM

Endurance (low intensity) long 1:07:53 [2] +150m

Slow run in GG park.

Stretching 8:00 [1]

Wednesday Feb 23, 2011 #

7 PM

Endurance (low intensity) warm up/down (Biking) 10:00 [2]

Endurance (low intensity) long (Treadmill) 30:00 [2]

Strength 14:04 [3]

Stretching 11:54 [1]

Endurance (low intensity) warm up/down (Biking) 11:00 [2]

Sunday Feb 20, 2011 #

12 PM

Endurance (low intensity) long (Biking) 1:34:54 [2] +400m

Hawk Hill loop.

Stretching 8:00 [1]

Saturday Feb 19, 2011 #

11 AM

Technique (Swimming) 44:00 [2]

Stretching 10:00 [1]

Sunday Feb 13, 2011 #

10 AM

Endurance (low intensity) warm up/down (Running) 8:00 [2]

Race race (Orienteering) 40:30 [4] ** 6.9 km (5:52 / km) +120m 5:24 / km
23c (injured)

Bayfront blue course

Sprained my ankle pretty bad about 2/3 through the course.

Friday Feb 11, 2011 #

6 PM

Endurance (low intensity) warm up/down (Biking) 13:00 [2]

Endurance (low intensity) long (Treadmill) 30:00 [2]

Strength 11:09 [3]

Stretching 12:00 [1]

Endurance (low intensity) warm up/down (Biking) 11:22 [2]

Wednesday Feb 9, 2011 #

6 PM

Endurance (low intensity) warm up/down (Biking) 25:55 [2]

Endurance (low intensity) warm up/down (Running) 5:11 [2]

Intervals intervals (Running) 28:14 [4]

4 x 1600m I w/100m recovery

6:05 / 1:01
6:05 / 1:00
6:04 / 1:02
5:58

Endurance (low intensity) warm up/down (Running) 6:27 [2]

Endurance (low intensity) warm up/down (Biking) 23:15 [2]

Stretching 8:00 [1]

Tuesday Feb 8, 2011 #

6 PM

Endurance (low intensity) long (Running) 1:07:15 [2] +140m

Coit Tower loop.

Stretching 8:00 [1]

Sunday Feb 6, 2011 #

10 AM

Endurance (low intensity) warm up/down (XC Skiing) 15:00 [2]

Race race (Ski Orienteering) 8:49 [4] ** +50m

Endurance (low intensity) warm up/down (XC Skiing) 10:00 [2]

Race race (Ski Orienteering) 11:19 [4] ** +65m

11 AM

Technique long (XC Skiing) 45:00 [1]

Technique training session for Christina and Zan with Ali and I as instructors.

Saturday Feb 5, 2011 #

10 AM

Endurance (low intensity) warm up/down (XC Skiing) 10:00 [2]

Race race (Ski Orienteering) 57:31 [4] ** 9.9 km (5:49 / km) +170m 5:21 / km

Tahoe Cross Country - Blue

Stretching 8:00 [1]

3 PM

Endurance (low intensity) long (XC Skiing) 51:09 [1] +80m

Control pick-up.

Thursday Feb 3, 2011 #

7 PM

Strength 8:00 [3]

Stretching 8:00 [1]

Wednesday Feb 2, 2011 #

6 PM

Endurance (low intensity) warm up/down (Biking) 26:54 [2]

Endurance (low intensity) warm up/down (Running) 5:24 [2]

Intervals intervals (Running) 23:19 [4]

4 x 1000m I w/400m recovery

3:40 @ ? / 2:58 @ 113
3:37 @ ? / 3:04 @ 116
3:31 @ 166 / 2:58 @ 116
3:30 @ ?

Endurance (low intensity) warm up/down (Running) 5:59 [2]

Endurance (low intensity) warm up/down (Biking) 22:52 [2]

Stretching 8:00 [1]

Tuesday Feb 1, 2011 #

6 PM

Endurance (low intensity) long (Running) 1:07:38 [2] +150m

Coit Tower loop.

Stretching 6:00 [1]

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