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Training Log Archive: mindsweeper

In the 30 days ending Apr 30, 2008:

activity # timemileskm+m
  Endurance (low intensity)17 15:49:23 2138
  Race5 5:15:11 1878.93 3023.84 15638 /12c66%
  General1 3:00:00
  Stretching13 1:59:45
  Intervals5 1:39:52 4.25 6.84
  Strength3 48:17
  Hiking1 32:34 10
  Total19 29:05:02 1883.18 3030.68 37118 /12c66%

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Wednesday Apr 30, 2008 #

Endurance (low intensity) warm up/down (Running) 5:00 [1]

Race long (Orienteering) 56:02 [2] **** 5.36 km (10:27 / km) +215m 8:42 / km
ahr:136 max:156 spiked:8/12c

OSI ranking race - Ulsrudvann.

The terrain had several small jagged ridges that I could have done more to avoid on the second leg.

Stretching 8:00 [1]


Long - Splits

Tuesday Apr 29, 2008 #

Endurance (low intensity) warm up/down (Stationary bike) 30:00 [2]
ahr:116

Strength 18:47 [3]

Stretching 11:17 [1]

Sunday Apr 27, 2008 #

Endurance (low intensity) warm up/down (Running) 15:00 [1]

Race race (Orienteering) 1:17:02 [4] 9.68 km (7:57 / km) +235m 7:06 / km

10Mila leg 7.

I wanted to run this race conservatively and avoid big mistakes. I executed this plan reasonably well, with only 3 minutes or so of total mistakes.

Considering how tired I was at the end (and after the race), I think I managed to run as fast as I could.
C • Hey, nice job! I've got to... 2

Stretching 5:00 [1]

Saturday Apr 26, 2008 #

Endurance (low intensity) warm up/down (Running) 16:43 [2] +49m

Endurance (low intensity) long (Orienteering) 35:32 [2] +55m
ahr:134

A short run on an Uppsala map to get acquainted with 10Mila terrain.

Stretching 6:00 [1]

Thursday Apr 24, 2008 #

Note
(sick)

I was going to go for a bike ride in the morning, but felt dizzy. My throat had been a bit sore the night before, so I thought it wisest to skip the workout even if it meant 3 days in a row without training.

Tuesday Apr 22, 2008 #

Endurance (low intensity) warm up/down (Biking) 46:00 [2]

Endurance (low intensity) warm up/down (Running) 4:44 [2]

Intervals intervals (Running) 20:19 [4]

4 x 200m R w/ 200m rest + 2000m T.

0:40 @ 155 / 2:24 @ 118
0:38 @ 160 / 2:26 @ 112
0:38 @ 163 / 2:28 @ 109
0:38 @ 158 / 2:42 @ 109
7:48 @ 164 /

Stretching 8:00 [1]

Sunday Apr 20, 2008 #

Race race (Orienteering) 1:29:41 [4] 8.8 km (10:11 / km) +593m 7:37 / km
ahr:139

Golden Goat vetting at Shell Ridge.

Stretching 8:00 [1]

Thursday Apr 17, 2008 #

Endurance (low intensity) long (Biking) 1:32:53 [2] +400m
ahr:118 max:141

Hawk Hill loop. I forgot my helmet which added three minutes or so at the beginning.

Stretching 10:00 [1]

Wednesday Apr 16, 2008 #

Endurance (low intensity) warm up/down (Biking) 43:00 [2]

Endurance (low intensity) warm up/down (Running) 5:07 [2]

Intervals intervals (Running) 29:57 [4] 4.25 mi (7:03 / mi)

4 x 1600 T w/100m rest.

6:16 @ 156 / 1:05 @ 114
6:14 @ 161 / 1:11 @ 112
6:13 @ 163 / 1:12 @ 119
6:11 @ 164 / 1:34 @ 100

Tuesday Apr 15, 2008 #

Endurance (low intensity) warm up/down (Biking) 19:00 [2]

Endurance (low intensity) warm up/down (Swimming) 7:10 [2]

Endurance (low intensity) long (Swimming) 21:13 [2]

Every 2 laps crawl / breaststroke.

Intervals intervals (Swimming) 10:00 [4]

5 x 50m sideways crawl kick with fins.

Strength 14:00 [3]

Stretching 10:54 [1]

Sunday Apr 13, 2008 #

Event: 30th Annual Billygoat Run
 

Endurance (low intensity) long (Orienteering) 1:10:17 [2] +118m

NE side of Fallen Leaf Lake.

Stretching 8:00 [1]

Hiking 32:34 [1] +10m

Saturday Apr 12, 2008 #

Endurance (low intensity) long (Orienteering) 1:39:14 [2] +310m
ahr:121 max:164

Orienteering on the NW side of Fallen Leaf Lake.

About 50% snow cover.

Stretching 10:00 [1]

Thursday Apr 10, 2008 #

Endurance (low intensity) warm up/down (Running) 20:45 [2]

Race race (Running) 11:07 [4] 3000.0 km ( / km)
ahr:169 max:181

Wednesday Apr 9, 2008 #

Stretching 8:00 [1]

Endurance (low intensity) long (Biking) 1:38:37 [2] +405m
ahr:111 max:140

Tuesday Apr 8, 2008 #

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

Endurance (low intensity) warm up/down (Swimming) 9:09 [2]

Endurance (low intensity) long (Swimming) 29:23 [2]

Every 2 laps crawl / breaststroke.

Intervals intervals (Swimming) 10:00 [4]

5 x 50m sideways crawl kicks with fins.

Strength 15:30 [3]

Stretching 13:34 [1]

Sunday Apr 6, 2008 #

Race race (Orienteering) 1:21:19 [3] +520m

Vetting at Sunol.

Saturday Apr 5, 2008 #

Endurance (low intensity) long (Biking) 1:37:03 [2] +398m

Hawk Hill loop.
Very windy.

General (Other) 3:00:00 [1]

Went to a concert and stood / danced for three hours.

Friday Apr 4, 2008 #

Endurance (low intensity) long (Biking) 1:05:10 [2] +245m

Presidio loop.

Wednesday Apr 2, 2008 #

Endurance (low intensity) warm up/down (Biking) 45:00 [2] +158m

Endurance (low intensity) warm up/down (Running) 8:23 [2]

Intervals intervals (Running) 29:36 [4]

6 x 800 I w/200m rest.

2:56 @ 166 / 2:26 @ 107
2:56 @ 166 / 2:25 @ 107
2:56 @ 169 / 2:22 @ 109
2:56 @ 168 / 2:26 @ 108
2:55 @ 169 / 2:25 @ 108
2:55 @ 169

Tuesday Apr 1, 2008 #

Endurance (low intensity) long (Stationary bike) 45:00 [2]
ahr:118 max:141

Stretching 13:00 [1]

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