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Training Log Archive: mindsweeper

In the 30 days ending Nov 30, 2008:

activity	#	time	miles	km	+m
Endurance (low intensity)	17	11:09:46			30
Race	7	5:39:51	18.58	29.9	1865	57 /	119c	47%
Strength	5	1:51:34
Stretching	13	1:28:19
Intervals	4	1:20:51
Total	18	21:30:21	18.58	29.9	1895	57 /	119c	47%

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Saturday Nov 29, 2008 #

Endurance (low intensity) long (Running) 1:29:32 [2] +30m

Around Boyd Lake.

Stretching 8:00 [1]

Thursday Nov 27, 2008 #

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

Strength 24:32 [3]

Stretching 8:41 [1]

Tuesday Nov 25, 2008 #

Endurance (low intensity) warm up/down (Biking) 49:00 [2]

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

Stretching 4:00 [1]

Intervals intervals (Running) 20:02 [4]

3 x 1600m T w/100m rest

6:01 @ 163 / 1:00 @ 120
6:01 @ 163 / 1:00 @ 122
5:59 @ 165

Sunday Nov 23, 2008 #

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

Race race (Orienteering) 54:36 [4] **** +35m
ahr:147 max:165 25c

Night-O (Score-O) on Stanford campus.

Stretching 8:29 [1]

Saturday Nov 22, 2008 #

Race race (Orienteering) 1:19:51 [4] *** 7.9 km (10:06 / km) +590m 7:22 / km
ahr:142 max:164 25c

Score-O at Santa Theresa County Park.

Distance is course setters estimate for best route.

Friday Nov 21, 2008 #

Endurance (low intensity) warm up/down (Biking) 20:30 [2]

Endurance (low intensity) long (Treadmill) 20:00 [2]

Strength 20:32 [3]

Stretching 8:15 [1]

Wednesday Nov 19, 2008 #

Endurance (low intensity) warm up/down (Biking) 49:00 [2]

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

Stretching 2:00 [1]

Intervals intervals (Running) 20:46 [4]

3 x 1600 T w/1:00 rest.

6:02 @ 163 / 1:08 @ 119
6:05 @ 163 / 1:27 @ 196
6:05 @ 163

Sunday Nov 16, 2008 #

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

Race race (Orienteering) 1:15:08 [4] *** 7.7 km (9:45 / km) +570m 7:07 / km
ahr:149 max:166 spiked:19/22c

Joe Grant A meet, Classic distance.

A good race, but I haven't trained well enough over the last 2-3 weeks, and I've been struggling with a persistent respiratory infection of some sort. I probably chose some routes with too much climb alos.

Stretching 6:00 [1]

Saturday Nov 15, 2008 #

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

Stretching 8:00 [1]

Race race (Orienteering) 33:35 [4] *** 3.9 km (8:37 / km) +215m 6:45 / km
ahr:153 max:164 spiked:11/16c

Joe Grant A meet, Middle distance.

I messed up the first control by about 3.5 minutes which is too bad as the rest went ok.

Thursday Nov 13, 2008 #

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

Strength 22:30 [3]

Stretching 9:19 [1]

Wednesday Nov 12, 2008 #

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

Biked to Kezar, but it was closed, so I had to go to the gym to run intervals.

Endurance (low intensity) warm up/down (Running) 9:58 [2]

Intervals intervals (Treadmill) 19:53 [4]

5 x 1/4 mile I w/ 1/4 mile recovery.

1:15 @ 162 / 3:23 @ 122
1:15 @ 163 / 3:25 @ 126
1:15 @ 165 / 3:23 @ 126
1:15 @ 166 / 3:26 @ 123
1:15 @ 165

Sunday Nov 9, 2008 #

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

Endurance (low intensity) long (Stationary bike) 20:00 [2]

Strength 22:00 [3]

Saturday Nov 8, 2008 #

Endurance (low intensity) warm up/down (Running) 10:00 [1]

Race race (Orienteering) 18:34 [4] *** 3.6 km (5:09 / km) +20m 5:01 / km
ahr:152 max:166 spiked:11/11c

Vasona Lake sprint.

Friday Nov 7, 2008 #

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

Endurance (low intensity) warm up/down (Treadmill) 9:27 [2]

Stretching 4:00 [1]

Intervals intervals (Treadmill) 20:10 [4]

3 x 1 mile T w/1:00 rest (1% incline)

6:01 @ 165 / 1:01 @ 126
6:01 @ 168 / 1:06 @ 137
6:01 @ 173 /

Thursday Nov 6, 2008 #

Endurance (low intensity) long (Biking) 53:37 [2]

Biked to Kezar to run intervals, but there was a soccer game that I didn't feel like waiting for. (I had a bit of a bronchitis and didn't want to stay up late, which is why I skipped the chance to run a 3000m test at De Anza.)

Stretching 6:00 [1]

Wednesday Nov 5, 2008 #

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

Endurance (low intensity) tempo (Stationary bike) 20:00 [2]

Strength 22:00 [3]

Stretching 9:35 [1]

Sunday Nov 2, 2008 #

Race race (Orienteering) 1:12:29 [3] **** 5.8 km (12:30 / km) +420m 9:11 / km
spiked:10/14c

Las Trampas Blue.

Endurance (low intensity) warm up/down (Running) 8:00 [1]

Stretching 6:00 [1]

Saturday Nov 1, 2008 #

Endurance (low intensity) long (Orienteering) 55:42 [2]

Training at Bishop Ranch.

Race tempo (Orienteering) 5:38 [4] **** 1.0 km (5:38 / km) +15m 5:14 / km
spiked:6/6c

Sprint training at Bishop Ranch - downhill sprint.

0:28 0:28
0:48 1:15
0:39 1:54
0:57 2:51
0:50 2:40
0:59 3:39
1:00 5:38

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