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Training Log Archive: mindsweeper

In the 30 days ending Sep 30, 2008:

activity	#	time	miles		km		+m
Endurance (low intensity)	17	14:23:50					1157
Race	4	3:25:53	16.47	(12:30)	26.5	(7:46)	762	59 /	80c	73%
Intervals	6	2:49:50					685
Stretching	17	2:16:49
Strength	5	1:25:26
Total	17	24:21:48	16.47		26.5		2604	59 /	80c	73%

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Sunday Sep 28, 2008 #

Endurance (low intensity) warm up/down (Running) 30:00 [1]

Stretching 8:00 [1]

Race race (Orienteering) 1:44:01 [4] **** 12.7 km (8:11 / km) +285m 7:22 / km
max:160 spiked:16/25c

NAOC 2008 Classic.

Blue - Splits

Saturday Sep 27, 2008 #

Endurance (low intensity) warm up/down (Running) 25:00 [1]

Stretching 12:00 [1]

Race race (Orienteering) 49:17 [4] ***** 6.2 km (7:57 / km) +200m 6:51 / km
ahr:154 max:166 spiked:10/16c

NAOC 2008 Middle

Blue - Splits

Thursday Sep 25, 2008 #

Endurance (low intensity) warm up/down (Biking) 50:00 [2]

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

Stretching 8:00 [1]

Intervals intervals 23:49 [4]

1000 T w/200 rest
4 x 400 R w/full recovery

3:45 @ 159 / 2:55 @ 104
1:17 @ ? / 4:00 @ 109
1:15 @ 158 / 4:11 @ 103
1:16 @ ? / 3:56 @ 115
1:14 @ ? /

Wednesday Sep 24, 2008 #

Endurance (low intensity) warm up/down (Biking) 47:06 [2]

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

Intervals intervals (Running) 31:10 [4]

1 x 1300 T (outer Kezar track.)

6 x 400 R w/full recovery.

4:55 @ 161 / Some rest while waiting for track to become available.
1:18 @ 159 / 3:45 @ ?
1:19?@ 161 / 3:42 @ 109
1:20 @ 162 / 3:42 @ 114
1:16 @ 163 / 3:47 @ 113
1:15 @ 168 / 3:49 @ 116
1:14 @ 168 /

Stretching 4:00 [1]

Tuesday Sep 23, 2008 #

Endurance (low intensity) warm up/down (Biking) 21:00 [2]

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

Strength 21:24 [2]

Stretching 11:48 [1]

Sunday Sep 21, 2008 #

Endurance (low intensity) warm up/down (Running) 34:00 [2]

Race race (Orienteering) 19:08 [4] **** 3.2 km (5:59 / km) +63m 5:27 / km
spiked:15/18c

Berkeley campus sprint.

Stretching 8:00 [1]

Saturday Sep 20, 2008 #

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

Race race (Orienteering) 33:27 [4] **** 4.4 km (7:36 / km) +214m 6:07 / km
max:163 spiked:18/21c

Re-run of Morgan Territory middle distance course from 2004.

Stretching 6:00 [1]

Blue - Splits

Thursday Sep 18, 2008 #

Endurance (low intensity) tempo (Biking) 44:29 [2]

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

Intervals intervals (Running) 24:45 [4]

5 x 1000 I w/200m recovery.

3:33 @ 162 / 3:31 @ 97
3:32 @ 168 / 3:32 @ 101
3:33 @ 167 / 3:31 @ 96
3:34 @ 163 /

My throat was a tiny bit sore, so I stopped after 4 instead of doing the planned 5. I also took more than 80% breaks so that Greg and I could run together.

Stretching 6:00 [1]

Wednesday Sep 17, 2008 #

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

Stretching 6:00 [1]

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

Intervals intervals (Running) 27:53 [4]

4 x 1600 T w/100m rest.

6:08 @ 158 / 1:04 @ 113
6:06 @ 159 / 1:07 @ 113
6:07 @ 162 / 1:20 @ 113
6:05 @ 163

Tuesday Sep 16, 2008 #

Endurance (low intensity) warm up/down (Stationary bike) 30:10 [2] ****

Reviewed long course from NAOC 2006.

Strength 22:00 [3]

Stretching 12:00 [1]

Saturday Sep 13, 2008 #

Endurance (low intensity) long (Running) 45:11 [2] +100m

Trail / road running on Mljet, Croatia.

Strength 11:59 [3]

Stretching 8:05 [1]

Friday Sep 12, 2008 #

Endurance (low intensity) long 1:20:04 [2] +210m

Trail run on island of Mljet, Croatia.

Stretching 6:00 [1]

Tuesday Sep 9, 2008 #

Endurance (low intensity) warm up/down (Running) 37:48 [2] +84m

Intervals intervals (Running) 35:11 [4] +353m
max:163

Hill behind Dubrovnik, running downhill between intervals.

6 x 3:30 I w/3:00 rest.

3:30 @ 157 / 2:51 @ 107
3:30 @ 161 / 2:59 @ 112
3:30 @ 162 / 2:50 @ 113
3:30 @ 161 / 2:49 @ 111
3:31 @ 158 / 2:49 @ 113
3:31 @ 158

Stretching 5:15 [1]

Monday Sep 8, 2008 #

Endurance (low intensity) long (Running) 47:07 [2] +129m

Hill behind Dubrovnik.

Strength 14:00 [3]

Stretching 9:53 [1]

Friday Sep 5, 2008 #

Endurance (low intensity) warm up/down (Running) 42:43 [2] +79m

Intervals intervals (Running) 27:02 [4] +332m

4 x 6:00 T w/1:00 recovery. Hill intervals.

6:00 @ 152 / 1:00 @ 114
6:00 @ 149 / 1:00 @ 118
6:00 @ 130 / 1:01 @ 109 (This one ended downhill)
6:00 @ 148 /

Stretching 9:48 [1]

Thursday Sep 4, 2008 #

Endurance (low intensity) long (Running) 51:19 [2] +326m

Climbed the hill behind Dubrovnik.

Strength 16:03 [3]

Stretching 8:00 [1]

Monday Sep 1, 2008 #

Endurance (low intensity) warm up/down (Running) 13:54 [1]

Endurance (low intensity) long (Orienteering) 1:21:59 [2] *** +229m
max:154

Burton Creek - Red course from A meet.

Stretching 8:00 [1]

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