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Training Log Archive: mindsweeper

In the 30 days ending Sep 30, 2006:

activity # timemileskm+m
  Endurance (low intensity)15 12:49:02
  Race2 2:46:16 8.76(18:59) 14.1(11:48) 92511 /16c68%
  Intervals4 1:54:12
  Strength1 14:00
  Total15 17:43:30 8.76 14.1 92511 /16c68%

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Saturday Sep 30, 2006 #

Race race (Orienteering) 1:16:09 [3] 6.5 km (11:43 / km) +430m 8:48 / km

Montebello Blue course (Vetting).

1:59 1:59
5:14 7:12
5:56 13:08
7:12 20:20
4:49 25:09
5:29 30:38
6:25 37:03
6:16 43:19
4:19 47:38
2:16 49:54
2:13 52:07
1:53 54:00
0:45 54:54
6:44 1:01:29
6:55 1:08:23
5:28 1:13:51
1:30 1:15:21
0:48 1:16:09

Endurance (low intensity) warm up/down (Orienteering) 40:00 [2]

Friday Sep 29, 2006 #

Endurance (low intensity) long (Running) 1:04:00 [2]

Coit Tower loop via Ft. Mason.

Wednesday Sep 27, 2006 #

Endurance (low intensity) warm up/down (Running) 28:00 [2]

Endurance (low intensity) (Running) 22:44 [4]

4 x 1200 w/200 rest.

4:39 @ 161 / 1:28 @ 128
4:37 @ 163 / 1:21 @ 133
4:38 @ 165 / 1:29 @ 133
4:34 @ 169 /

Tuesday Sep 26, 2006 #

Endurance (low intensity) long (Biking) 2:04:47 [2]

Hawk Hill loop via lighthouse.

Sunday Sep 24, 2006 #

Event: BAOC: Calero
 

Endurance (low intensity) warm up/down (Running) 5:00 [2]

Race race (Orienteering) 1:30:07 [4] **** 7.6 km (11:51 / km) +495m 8:57 / km
spiked:11/16c

Calero (Blue)

A couple of bad mistakes - I definitely need some more map contact before NAOC.

Thursday Sep 21, 2006 #

Endurance (low intensity) long (Running) 1:06:00 [2]

Coit Tower loop via Ft. Mason.

Monday Sep 18, 2006 #

Endurance (low intensity) warm up/down (Biking) 45:00 [2]

Endurance (low intensity) warm up/down (Running) 5:00 [2]

Intervals intervals (Running) 32:14 [4]

4 x 1000 I / 200 rest + 1000 T

3:33 / 3:30
3:33 / 3:30
3:33 / 3:30
3:35 / 3:30
4:00

Sunday Sep 17, 2006 #

Event: 2006 Sprint Series Finals
 

Saturday Sep 16, 2006 #

Event: 2006 Sprint Series Finals Festival
 

Endurance (low intensity) warm up/down (Treadmill) 30:00 [2]

Strength 14:00 [3]

Preventative + machines.

Friday Sep 15, 2006 #

Endurance (low intensity) long (Treadmill) 45:00 [2]

Wednesday Sep 13, 2006 #

Endurance (low intensity) long (Treadmill) 50:00 [2]
ahr:137

0-5%, 6.2-7.5 mph.

Tuesday Sep 12, 2006 #

Intervals intervals (Treadmill) 22:08 [4]

3 x "1 mile" w/200m rest:

6:05 @ 170 / 2:00 @ 140
6:08 @ 168 / 1:36 @ 140
6:09 @ 171 /

Endurance (low intensity) warm up/down (Treadmill) 24:58 [2]

Sunday Sep 10, 2006 #

Event: BAOC: Berkeley Campus 2 Sprints
 

Saturday Sep 9, 2006 #

Endurance (low intensity) long (Running) 1:24:00 [2]

Coit Tower loop via Palace of Fine Arts.

Friday Sep 8, 2006 #

Endurance (low intensity) long (Running) 1:03:00 [2]

Coit Tower loop via Ft. Mason.

Wednesday Sep 6, 2006 #

Endurance (low intensity) warm up/down (Running) 26:33 [2]

Intervals intervals (Running) 42:23 [4]

14 x 200R /w full recovery
1 x 1000T

0:38 @ 157 / 2:10 @ 100
0:38 @ 156 / 2:07 @ 105
0:37 @ 165 / 2:02 @ 109
0:36 @ 163 / 2:09 @ 105
0:38 @ 152 / 2:01 @ 112
0:37 @ 160 / 2:10 @ 120
0:38 @ 164 / 2:00 @ 115
0:37 @ 164 / 2:09 @ 109
0:36 @ 168 / 2:01 @ 121
0:36 @ 158 / 2:12 @ 112
0:36 @ 158 / 2:09 @ 110
0:36 @ 164 / 2:23 @ 117
0:35 @ 168 / 2:06 @ 115
0:36 @ 169 / 2:25 @ 115

3:46 @ 167 /

Tuesday Sep 5, 2006 #

Endurance (low intensity) warm up/down (Biking) 45:00 [2]

Intervals intervals (Running) 17:27 [4]

2 x 2000 / 200m recovery.

7:41 @ 171 / 2:04 @ 120
7:42 2 174 /

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