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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mindsweeper

In the 31 days ending Mar 31, 2007:

activity # timemileskm+m
  Endurance (low intensity)16 12:46:00
  Race6 7:09:20 24.05 38.7 241084 /108c77%
  Intervals4 2:29:00
  General1 15:00
  Total19 22:39:20 24.05 38.7 241084 /108c77%

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Saturday Mar 31, 2007 #

Race race (Orienteering) 14:18 [4] *** 2.4 km (5:57 / km) +110m 4:51 / km
spiked:12/15c

Roberts Park sprint.

Outran my navigation on controls 4-6.

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


BAOC Roberts Sprint - Splits

Friday Mar 30, 2007 #

Endurance (low intensity) long (Running) 1:04:00 [2]

Coit Tower loop via Ft. Mason.

Wednesday Mar 28, 2007 #

Intervals intervals (Running) 34:00 [4]

4 x 1200 I w/400 rest.

Estimates from Vladimir:
4:17
4:17
4:19
4:16

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

Tuesday Mar 27, 2007 #

Endurance (low intensity) long (Running) 1:02:00 [2]

Coit Tower loop via Ft. Mason.

Sunday Mar 25, 2007 #

Race race (Orienteering) 2:24:12 [3] *** 12.8 km (11:16 / km) +1200m 7:40 / km
spiked:20/24c

Golden Goat.

Got blisters / shoes full of dirt and had to slow down on the second half.

Saturday Mar 24, 2007 #

Intervals intervals (Running) 30:00 [4]

5 x 1000 I w/400 rest.

Workout duration is an estimate.

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

Tuesday Mar 20, 2007 #

Endurance (low intensity) long (Running) 1:04:00 [2]

Coit Tower loop via Ft Mason.

Sunday Mar 18, 2007 #

Race race (Orienteering) 1:35:14 [4] *** 12.3 km (7:45 / km) +520m 6:23 / km
spiked:13/21c

Flying Pig Classic (Miami Whitewater)

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


Blue - Splits

Saturday Mar 17, 2007 #

Race race (Orienteering) 19:42 [4] *** 2.9 km (6:48 / km) +140m 5:28 / km
spiked:11/15c

Flying Pig Sprint #1 (French Park)

Endurance (low intensity) warm up/down (Running) 35:00 [2]

Race race (Orienteering) 21:03 [4] *** 2.9 km (7:16 / km) +150m 5:46 / km
spiked:12/14c

Flying Pig Sprint #2 (Burnet Woods)

Sprint 3 (Blue/Red) - Splits

Sprint 3 (Blue/Red) - Splits

Friday Mar 16, 2007 #

Event: Flying Pig XI
 

Race race (Orienteering) 45:09 [4] **** 5.4 km (8:22 / km) +290m 6:35 / km
spiked:16/19c

Flying Pig Short (Miami - Whitewater North)

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


Blue - Splits

Wednesday Mar 14, 2007 #

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

Intervals intervals (Running) 40:00 [4]

16 x 200 R w/full recovery.

Tuesday Mar 13, 2007 #

Endurance (low intensity) long (Treadmill) 45:00 [2]

Sunday Mar 11, 2007 #

Race race (Orienteering) 1:29:42 [3]

Joe Grant.

I didn't realize the shoes Larry had brought me were 1 size too big, so I had horrible blisters after 5 controls and had to slow down.

Saturday Mar 10, 2007 #

Endurance (low intensity) long (Biking) 2:15:00 [2]

Variant of Hawk Hill loop.

Thursday Mar 8, 2007 #

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

Coit Tower loop via Ft. Mason.

Wednesday Mar 7, 2007 #

Intervals intervals (Running) 45:00 [4]

2 x 800/600/400/200 R w/600/400/200/400 rest.

According to Vlad, I did the first 800 at 2:34 and the second one at a more appropriate 2:39.

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

Sunday Mar 4, 2007 #

General (Go Kart Racing) 15:00 [3]

A great upper body work-out.

Saturday Mar 3, 2007 #

Endurance (low intensity) long (Terrain Running) 1:10:00 [2]

Morgan Territory run with Lauren (towing).

Friday Mar 2, 2007 #

Endurance (low intensity) long (Running) 1:06:00 [2]

Coit Tower loop via Ft. Mason

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