Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mindsweeper

In the 30 days ending Apr 30, 2007:

activity

time

miles

Endurance (low intensity)

15:37:30

Intervals

4:29:18

Hiking

2:30:00

Race

1:46:09

5.98

9.62

455

22 /

31c

70%

General

30:00

Total

24:52:57

5.98

9.62

455

22 /

31c

70%

2:30

0:00

» now

Saturday Apr 28, 2007 #

Endurance (low intensity) long (Biking) 1:32:50 [2]

Hawk Hill

Friday Apr 27, 2007 #

Endurance (low intensity) long (Running) 1:12:00 [2]

Coit Tower loop via South Beach and Ft. Mason.

Wednesday Apr 25, 2007 #

Endurance (low intensity) warm up/down (Running) 27:00 [2]

Intervals intervals (Running) 34:30 [4]

6 x 800 I w/400 recovery

2:52 / 3:04
2:50 / 3:22
2:47 / 3:59
2:48 / 3:39
2:50 / 2:29
2:50 /

Tuesday Apr 24, 2007 #

General (Biking) 30:00 [1]

Ran some errands before my work-out.

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

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

Intervals intervals (Running) 39:45 [4]

7 x 400 R w/full recovery.

1:14 / 4:00
1:18 / 4:28
1:15 / 4:25
1:14 / 4:40
1:15 / 4:27
1:15 / 4:38
1:14 / 4:22

Sunday Apr 22, 2007 #

Endurance (low intensity) warm up/down (Running) 16:19 [1]

Race race (Orienteering) 1:10:07 [3] *** 7.0 km (10:01 / km) +410m 7:45 / km
spiked:13/17c

Sunol (blue)

Tried out my new innovate 330 shoes with neoprene socks. The shoes have a low cut heel, and my heel was almost coming out on the way to the start. I took out the 6mm in-soles but still got blisters after 7 minutes (shortly before control #2). After that it hurt to climb, but downhill was ok.

Saturday Apr 21, 2007 #

Endurance (low intensity) long (Orienteering) 1:41:51 [2]

Vetting at Indian Valley. For the easy courses I didn't bother going to the finish/start, but I did for the sprints.

12:36 - White
14:50 - Yellow
46:52 - Orange
13:26 - Sprint #2
14:07 - Sprint #4

Race tempo (Orienteering) 19:24 [4]

Vetting at Indian Valley

9:39 - Sprint #1
9:45 - Sprint #3

Thursday Apr 19, 2007 #

Endurance (low intensity) long (Running) 1:00:30 [2]

Coit Tower loop via Ft. Mason.

Wednesday Apr 18, 2007 #

Endurance (low intensity) warm up/down (Running) 21:56 [2]

Intervals intervals (Running) 42:21 [4]

2 x (1400/1200/800 I w/200/200/400 rest)

4:56 @ 169 / 3:14 @ 106
4:20 @ 169 / 3:00 @ 101
2:50 @ 167 / 5:15 @ 110
5:05* @ 170 / 3:24 @ 99
4:20 @ 171 / 3:08 @ 105
2:48 @ 168

*First lap was 1:32.

Tuesday Apr 17, 2007 #

Endurance (low intensity) warm up/down (Biking) 48:00 [2]

Endurance (low intensity) warm up/down (Running) 5:28 [2]

Intervals intervals (Running) 30:00 [4]

3 x (200/200/400 R w/full recovery)

The 200s were done in moderate headwind.

0:38 / 1:57
0:37 / 1:51
1:17 / 3:42
0:39 / 1:51
0:38 / 2:01
1:14 / 3:43
0:37 / 1:55
0:38 / 1:52
1:14 / 3:37

Saturday Apr 14, 2007 #

Endurance (low intensity) long (Running) 1:21:00 [2]

Coit Tower loop via Palace of Fine Arts.

Friday Apr 13, 2007 #

Endurance (low intensity) long (Running) 1:01:00 [2]

Coit Tower Loop via Ft. Mason

Wednesday Apr 11, 2007 #

Intervals intervals (Running) 22:55 [4]

4 x 1000 I w/200m rest.

3:28 @ 168 / 2:57 @ 97
3:31 @ 171 / 2:57 @ 109
3:32 @ 170 / 2:59 @ 105
3:32 @ 167 /

Endurance (low intensity) warm up/down (Running) 25:00 [2]

Tuesday Apr 10, 2007 #

Endurance (low intensity) warm up/down (Biking) 42:30 [2]

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

Intervals intervals (Running) 28:00 [4]

3 x 2000 T w/200 rest.

7:26 @ 160 / 2:12 @ 114
7:24 @ 166 / 2:22 @ 110
7:26 @ 166 / 2:10

Sunday Apr 8, 2007 #

Hiking 2:30:00 [1]

Some hiking and running with Lauren in China Camp state park.

Saturday Apr 7, 2007 #

Endurance (low intensity) warm up/down (Biking) 1:05:00 [2]

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

Race race (Orienteering) 16:38 [4] *** 2.62 km (6:21 / km) +45m 5:51 / km
spiked:9/14c

Golden Gate sprint.

Wednesday Apr 4, 2007 #

Endurance (low intensity) warm up/down (Running) 20:00 [2]

Intervals intervals (Running) 26:10 [4]

1200/1000/800/1000/800 I w/200 rest.

4:12 / 3:11
3:33 / 3:08
2:47 / 3:45 @ 128
3:32 / 3:26
2:47 /

Tuesday Apr 3, 2007 #

Endurance (low intensity) warm up/down (Biking) 48:30 [2]

Intervals intervals 23:55 [4]

3 x 1600 T w/200 rest

6:00 @ ? / 1:53 @ 114
5:57 @ 164 / 2:13 @ 109
5:47 @ 169 / 2:06 @ 122

Was surprised how easy the first two were at that pace. (A metric track helped...) The last one I ran 3 laps at 1:28 and the last lap at 1:25. This was probably approaching 'I' pace, but it was fun to test how fast I could go without going completely anaerobic.

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

Sunday Apr 1, 2007 #

Endurance (low intensity) warm up/down (Biking) 50:51 [2]

Intervals intervals (Running) 21:42 [4]

4 x (300 w/100 rest + 200 w/200 rest) R + 1000 T.

0:57 / 0:53
0:39 / 1:44
0:58 / 1:05
0:37 / 1:51
0:55 / 1:09
0:36 / 1:58
0:55 / 1:06
0:36 / 1:59
3:44

Endurance (low intensity) long (Running) 36:15 [2]

Ft. Funston - towing Lauren.

« Earlier | Later »