Training Log Archive: mindsweeperIn the 31 days ending Aug 31, 2008:
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Sunday Aug 31, 2008 #
Endurance (low intensity) long (Orienteering) 2:59:09 [2] ** 10.8 mi (16:35 / mi) +871m 13:16 / mi
8c
Stretching 8:00 [1]
Saturday Aug 30, 2008 #
Endurance (low intensity) warm up/down (Orienteering) 1:10:05 [2]
Race race (Orienteering) 55:24 [3] **** +152m
Stretching 8:00 [1]
Friday Aug 29, 2008 #
Endurance (low intensity) warm up/down (Stationary bike) 30:00 [2]
Strength 22:00 [3]
Stretching 10:00 [1]
Wednesday Aug 27, 2008 #
Endurance (low intensity) warm up/down (Running) 29:02 [2]
Intervals intervals (Running) 29:30 [4] +116m
5 x 3:30 I w/80% rest
3:30 @ 159 / 2:56 @ 126
3:43 @ 162 / 3:05 @ 111
3:30 @ 162 / 2:52 @ 113
3:30 @ 160 / 2:52 @ 111
3:30 @ 160
Stretching 6:00 [1]
Tuesday Aug 26, 2008 #
Endurance (low intensity) warm up/down (Biking) 22:00 [2]
Endurance (low intensity) warm up/down (Swimming) 6:11 [2]
Endurance (low intensity) long (Swimming) 27:40 [2]
Intervals intervals (Swimming) 10:00 [4]
Strength 22:00 [3]
Stretching 10:33 [1]
Monday Aug 25, 2008 #
Race long (Stationary bike) 29:54 [2]
Stretching 6:45 [1]
Sunday Aug 24, 2008 #
Race race (Biking) 53:50 [4] +335m
max:165
Race race (Orienteering) 14:31 [4] ***
msp
Endurance (low intensity) warm up/down (Orienteering) 7:47 [2]
Stretching 8:00 [1]
Thursday Aug 21, 2008 #
Endurance (low intensity) warm up/down (Biking) 47:40 [2]
Endurance (low intensity) warm up/down (Running) 7:00 [2]
Intervals intervals (Running) 26:54 [4]
1:15 @ 157 / 3:57 @ 111
1:15 @ 154 / 3:58 @ 107
1:13 @ 164 / 3:50 @ 113
1:14 @ 164 / 3:52 @ 114
1:15 @ 158 / 3:51 @ 115
1:15 @ 167 /
Stretching 6:00 [1]
Wednesday Aug 20, 2008 #
Endurance (low intensity) long (Running) 1:06:54 [2] +70m
ahr:120 max:145
Tuesday Aug 19, 2008 #
Endurance (low intensity) warm up/down (Biking) 20:00 [2]
Endurance (low intensity) warm up/down (Stationary bike) 10:00 [2]
Strength 21:02 [3]
Stretching 10:33 [1]
Monday Aug 18, 2008 #
Endurance (low intensity) warm up/down (Biking) 50:00 [2]
Endurance (low intensity) warm up/down (Running) 7:00 [2] 1.2 km (5:50 / km)
Intervals intervals (Running) 26:59 [4] 5.1 km (5:17 / km)
5:58 @ 162 / 1:01 @ 126
5:58 @ 162 / 1:01 @ 120
6:00 @ 164 / 1:03 @ 123
5:58 @ 166 /
Saturday Aug 16, 2008 #
Endurance (low intensity) long (Orienteering) 1:21:36 [2] +450m
ahr:118 max:145
Friday Aug 15, 2008 #
Endurance (low intensity) warm up/down (Biking) 20:00 [2]
Endurance (low intensity) warm up/down (Swimming) 6:17 [2]
Endurance (low intensity) long (Swimming) 27:00 [2]
Intervals intervals (Swimming) 10:00 [4]
Strength 21:00 [3]
Stretching 11:00 [1]
Wednesday Aug 13, 2008 #
Endurance (low intensity) warm up/down (Running) 22:50 [2]
Race race (Orienteering) 16:58 [4] *** 3.5 km (4:51 / km) +27m 4:40 / km
spiked:11/14c
Eric ran the course almost two minutes faster than me!
The difference might have been exaggerated by a few things:
* One of the controls was behind a big fence, and I may not have jumped the fence in the best spot.
* I ran around a flower bed instead of going through it.
* I was trying to not run faster than T pace.
Stretching 5:00 [1]
Tuesday Aug 12, 2008 #
Endurance (low intensity) warm up/down (Biking) 20:00 [2]
Endurance (low intensity) long (Running) 29:55 [2]
Strength 22:00 [3]
Stretching 12:00 [1]
Sunday Aug 10, 2008 #
Stretching 12:00 [1]
Race race (Orienteering) 1:35:07 [4] *** 15.5 km (6:08 / km) +275m 5:38 / km
spiked:22/26c
A better race compared to the fastest people than Day 1, although the navigation was easier, and there was less rough open to push through.
I made a few small mistakes on the first 9 controls, but had a clean run from there on in.
I think my training for this week-end has focused a bit too much on my track running speed, and not enough on orienteering skill and terrain running.
My overall goal for US Champs was to be in the top 10, and in a certain way I managed to achieve this. When making this my goal I did not imagine there would be four fast imports on the roster (although I also didn't know that Ben and Eddie wouldn't show up.)
Saturday Aug 9, 2008 #
Endurance (low intensity) warm up/down (Running) 15:00 [2]
Endurance (low intensity) warm up/down (Running) 5:00 [1]
Stretching 12:00 [1]
Race race (Orienteering) 1:13:01 [4] *** 10.5 km (6:57 / km) +255m 6:12 / km
spiked:12/27c
Many small mistakes added up, and I ended up much further behind the lead pack than I had hoped. I also had problems running efficiently through the rough open, which had lots of knee height bushes of some sort.
On a positive note, none of the navigational mistakes were very big.
Thursday Aug 7, 2008 #
Endurance (low intensity) warm up/down (Treadmill) 15:47 [2]
Intervals intervals (Treadmill) 6:51 [4]
Approximately 1:16 for each.
1% incline.
Stretching 8:00 [1]
Note
Tuesday Aug 5, 2008 #
Endurance (low intensity) warm up/down (Biking) 46:00 [2]
Endurance (low intensity) warm up/down (Running) 9:00 [2]
Stretching 6:00 [1]
Intervals intervals (Running) 25:02 [4]
1:16 @ 160 / 4:20 @ 120
1:18 @ ? / 3:55 @ 119
1:17 @ 159 / 4:02 @ 115
1:16 @ 164 / 3:54 @ 117
3:46 @ 160
Sunday Aug 3, 2008 #
Stretching 6:00 [1]
Endurance (low intensity) warm up/down (Running) 52:51 [2]
Intervals (Running) 22:00 [4]
Friday Aug 1, 2008 #
Endurance (low intensity) warm up/down (Biking) 18:00 [2]
Endurance (low intensity) long (Stationary bike) 30:02 [2]
Strength 8:52 [3]
Stretching 11:20 [1]