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Training Log Archive: mindsweeper

In the 30 days ending Apr 30, 2009:

activity

time

miles

Endurance (low intensity)

17:36:39

770

11c

Race

5:24:06

24.76

(13:05)

39.85

(8:08)

1788

61 /

80c

76%

Intervals

2:52:11

Strength

1:58:04

Stretching

1:42:26

Technique

13:37

Total

29:47:03

24.76

39.85

2558

61 /

91c

67%

[1-5]

29:33:26

2:30

0:00

» now

Wednesday Apr 29, 2009 #

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

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

Intervals intervals (Running) 25:11 [4]

4 x 400m R w/full recovery + 1000m T.

1:11 @ 165 / 4:17 @ 102
1:12 @ 156 / 4:10 @ 104
1:09 @ 158 / 4:12 @ 109
1:09 @ 162 / 4:10 @ 110
3:42 @ 162

Tuesday Apr 28, 2009 #

Endurance (low intensity) warm up/down (Biking) 19:50 [2]

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

Strength 47:19 [3]

Free session with UCSF trainer Josh.

Lots of balance / proprioception oriented strength exercises.

Sunday Apr 26, 2009 #

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

Stretching 4:00 [1]

Race race (Orienteering) 28:52 [4] ***** 4.4 km (6:34 / km) +15m 6:27 / km
spiked:6/13c

Saturday Apr 25, 2009 #

Event: CSU Pine Hill A-meet

Endurance (low intensity) long (Orienteering) 26:09 [2] ****
11c

Training course with hand drawn map.

Technique 13:37 [0]

Hand drawing a map based on the master map, to be used in the training session.

Endurance (low intensity) long (Orienteering) 30:03 [2] ***

Setting controls for the second training session.

Endurance (low intensity) long (Orienteering) 1:03:15 [2] ***

Relocation exercizes.

Stretching 6:00 [1]

Thursday Apr 23, 2009 #

Endurance (low intensity) warm up/down (Treadmill) 15:39 [2]

Stretching 4:00 [1]

Intervals intervals (Treadmill) 18:07 [4]

4 x 1/2 mile I w/80% (or so) recovery.

2:46 @ 159 / 2:16 @ 114
2:47 @ 163 / 2:36 @ 128
2:46 @ 165 / 2:11 @ 132
2:46 @ 167

Wednesday Apr 22, 2009 #

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

Stretching 4:00 [1]

Endurance (low intensity) warm up/down (Running) 23:30 [2]

Intervals intervals (Running) 12:15 [4]

Kezar was closed due to pesticides being applied, so we ran through GG park and played a tiny bit of 'fartlek'. I was pretty tired since Sunol still.

2:08 @ 143 / 2:57 @ 103
2:29 @ 150 / 1:35 @ 117
3:07 @ 153

Tuesday Apr 21, 2009 #

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

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

Strength 22:55 [3]

Stretching 8:00 [1]

Sunday Apr 19, 2009 #

Stretching 6:00 [1]

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

Race race (Orienteering) 1:11:09 [4] *** 7.1 km (10:01 / km) +503m 7:24 / km
spiked:14/19c

Sunol Blue course

Race race (Orienteering) 1:03:11 [3] *** 5.4 km (11:42 / km) +344m 8:52 / km
spiked:14/16c

Sunol Green course.

Saturday Apr 18, 2009 #

Intervals intervals (Running) 4:20 [4]

Testing some routes for the Spring Lake sprint.

Endurance (low intensity) long (Running) 55:55 [2]

Thursday Apr 16, 2009 #

Race tempo (Orienteering) 10:55 [4] *** 1.9 km (5:45 / km) +43m 5:10 / km

Cesar Chavez Park.

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

Race tempo (Orienteering) 10:15 [4] 1.9 km (5:24 / km) +42m 4:51 / km

Cesar Chavez Park - rerun.

Stretching 8:00 [1]

Wednesday Apr 15, 2009 #

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

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

Stretching 4:00 [1]

Intervals intervals (Running) 19:58 [4]

5 x 800m I w/200m recovery.

2:46 @ 159 / 2:15 @ 114
2:45 @ 166 / 2:13 @ 104
2:46 @ 165 / 2:15 @ 108
2:46 @ 167 / 2:13 @ 105
2:43 @ 168 /

Tuesday Apr 14, 2009 #

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

Endurance (low intensity) warm up/down (Swimming) 6:38 [2]

Endurance (low intensity) long (Swimming) 26:49 [2]

Strength 26:00 [3]

Stretching 8:30 [1]

Sunday Apr 12, 2009 #

Endurance (low intensity) long (Running) 1:43:10 [2] +395m

Trail running in Tilden, towing Lauren.

Stretching 6:00 [1]

Saturday Apr 11, 2009 #

Endurance (low intensity) long (Biking) 1:30:18 [2] +375m

Stretching 6:00 [1]

Thursday Apr 9, 2009 #

Endurance (low intensity) warm up/down (Biking) 49:37 [2]

Stretching 4:00 [1]

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

Intervals intervals (Running) 22:00 [4]

2 x 10:00 T w/2:00 rest.

2620m @ 154 / 180m @ ?
2660m @ 163

Wednesday Apr 8, 2009 #

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

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

Stretching 4:00 [1]

Intervals intervals (Running) 22:42 [4]

4 x 1000m I w/200m recovery.

3:29 @ 172 / 3:03 @ 92
3:28 @ 165 / 2:50 @ 100
3:28 @ 161 / 2:56 @ 102
3:28 @ 165 /

Tuesday Apr 7, 2009 #

Endurance (low intensity) warm up/down (Biking) 18:44 [2]

Endurance (low intensity) warm up/down (Swimming) 6:14 [2]

Endurance (low intensity) long (Swimming) 22:48 [2]

Strength 21:50 [3]

Stretching 9:56 [1]

Sunday Apr 5, 2009 #

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

Stretching 4:00 [1]

Race race (Orienteering) 1:23:53 [4] *** 11.5 km (7:18 / km) +512m 5:58 / km
spiked:14/17c

Flying Pig Long

I had some bubbles and route choice mistakes in the first half of the race, but held together quite nicely on the last half.

Sunday Long Blue - Splits

Saturday Apr 4, 2009 #

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

Race race (Orienteering) 18:23 [4] **** 2.25 km (8:10 / km) +76m 6:59 / km
spiked:13/15c

Flying Pig sprint.

Race race (Orienteering) 37:28 [4] **** 5.4 km (6:56 / km) +253m 5:37 / km

Flying Pig / Relay Championships

Stretching 8:00 [1]

Saturday Red_8pt - Splits

Sprint 3 - Splits

Friday Apr 3, 2009 #

Event: OCIN 25th Anniversary / Flying Pig XIII / Relay Champs

Thursday Apr 2, 2009 #

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

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

Stretching 4:00 [1]

Intervals intervals (Running) 20:24 [4]

5 x 400 R w/full recovery

1:13 @ 149 / 3:31 @ 105
1:14 @ 161 / 3:31 @ 103
1:15 @ 160 / 3:37 @ 103
1:14 @ 160 / 3:37 @ 102
1:13 @ 160 /

Wednesday Apr 1, 2009 #

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) 27:14 [4]

4 x 1600m T w/1min rest.

6:03 @ 161 / 1:03 @ 120
6:03 @ 157 / 1:01 @ ?
6:01 @ 166 / 1:02 @ 135
6:02 @ 159 /

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