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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mindsweeper

In the 31 days ending Jan 31, 2009:

activity # timemileskm+m
  Endurance (low intensity)14 12:51:01 2.17 3.5 386
  General2 7:30:00
  Race3 2:55:02 14.54(12:02) 23.4(7:29) 8664 /21c19%
  Intervals4 2:41:07
  Strength6 1:52:43
  Stretching12 1:26:19
  Total17 29:16:12 16.71 26.9 12524 /21c19%

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Saturday Jan 31, 2009 #

Race race (Ski Orienteering) 59:55 [4] *** 9.4 km (6:22 / km) +235m 5:40 / km
ahr:151 max:166

Tahoe Cross Country.

Stretching 10:00 [1]

Endurance (low intensity) long (XC Skiing) 59:55 [2] +100m

Control pick-up.

Thursday Jan 29, 2009 #

Endurance (low intensity) long (Stationary bike) 30:01 [2]

Strength 23:30 [3]

Stretching 9:00 [1]

Wednesday Jan 28, 2009 #

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

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

Stretching 5:00 [1]

Intervals intervals (Running) 40:58 [4]

2 x (800/600/400/200 R w/600/400/200/400 recovery)

2:38 @ 169 / 5:38 @ 120
1:59 @ 169 / 3:58 @ 120
1:16 @ 168 / 2:09 @ 118
0:38 @ 161 / 4:00 @ 118
2:41 @ 172 / 5:52 @ 113
2:01 @ 166 / 4:10 @ 118
1:19 @ 163 / 2:00 @ 115
0:38 @ 162 /

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

Tuesday Jan 27, 2009 #

Strength (Climbing) 1:00 [3]

Climbing with Aditi.

Sunday Jan 25, 2009 #

General (Downhill Skiing) 4:00:00 [1]

Skiing at Heavenly.

Saturday Jan 24, 2009 #

General (Downhill Skiing) 3:30:00 [1]

Skiing at Heavenly.

Thursday Jan 22, 2009 #

Endurance (low intensity) warm up/down (Swimming) 6:18 [2]

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

Endurance (low intensity) long (Swimming) 27:15 [2] 1.2 km (22:42 / km)

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

Wednesday Jan 21, 2009 #

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

Stretching 4:00 [1]

Intervals intervals (Running) 41:33 [4]

16 x 200 R w/full recovery.

0:39 @ ? / 1:56 @ 106
0:38 @ 155 / 2:03 @ 114
0:38 @ 154 / 1:58 @ 113
0:37 @ ? / 1:55 @ 113
0:37 @ ? / 2:07 @ 105
0:37 @ ? / 2:05 @ 112
0:37 @ ? / 2:04 @ 113
0:37 @ 159 / 2:02 @ 112
0:38 @ ? / 2:04 @ 114
0:37 @ ? / 2:32 @ 105
0:36 @ 161 / 2:11 @ 115
0:37 @ ? / 2:09 @ 111
0:38 @ ? / 2:09 @ 114
0:37 @ 160 / 2:06 @ 113
0:37 @ 158 / 2:14 @ 112
0:37 @ 160 /

Stretching 5:00 [1]

Tuesday Jan 20, 2009 #

Endurance (low intensity) long (Treadmill) 31:15 [2]

Strength 23:00 [3]

Stretching 8:39 [1]

Saturday Jan 17, 2009 #

Endurance (low intensity) long (Running) 1:17:01 [2] +220m

Trail run in Annadel, Towing Lauren.

Friday Jan 16, 2009 #

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

Endurance (low intensity) long (Treadmill) 31:37 [2]

Strength 23:00 [3]

Stretching 8:57 [1]

Wednesday Jan 14, 2009 #

Endurance (low intensity) warm up/down (Biking) 51:00 [2]

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

Stretching 4:00 [1]

Intervals intervals (Running) 42:11 [4]

x 200/200/400R w/full recovery.

0:37 @ 149 / 2:24 @ 111
0:34 @ 150 / 2:17 @ 106
1:17 @ 161 / 4:25 @ 106
0:39 @ 151 / 2:07 @ 110
0:38 @ 154 / 2:19 @ 109
1:16 @ 162 / 4:46 @ 104
0:38 @ ? / 2:20 @ 110
0:38 @ 153 / 2:10 @ 109
1:18 @ 162 / 4:49 @ 105
0:38 @ 149 / 2:28 @ 107
0:39 @ 151 / 1:58 @ 114
1:18 @ 165 /

Tuesday Jan 13, 2009 #

Endurance (low intensity) warm up/down (Biking) 18:00 [2]

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

Endurance (low intensity) warm up/down (Swimming) 6:40 [2]

Endurance (low intensity) long (Swimming) 28:20 [2]

Strength 20:13 [3]

Stretching 8:30 [1]

Sunday Jan 11, 2009 #

Race race (Orienteering) 15:33 [4] 2.1 km (7:24 / km) +35m 6:50 / km

Roberts Park sprint.

Bag #11 was gone, so I lost a minute looking for it.

Endurance (low intensity) warm up/down (Running) 47:00 [2]

Endurance (low intensity) long (Orienteering) 22:26 [3] 2.3 km (9:45 / km) +66m 8:32 / km

Memory-O.

Race race (Orienteering) 15:07 [4] 2.4 km (6:18 / km) +66m 5:32 / km
max:184

Sprint Chase. (15 second intervals.)

Managed to get my HR up to 184 on the final hill - not bad. :)

Stretching 4:00 [1]

Saturday Jan 10, 2009 #

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

Race race (Orienteering) 51:02 [4] *** 5.7 km (8:57 / km) +340m 6:54 / km
ahr:140 max:171 spiked:4/5c

Shell Ridge 'Daddy Long Legs' course.

Race race (Orienteering) 33:25 [4] *** 3.8 km (8:48 / km) +190m 7:02 / km
16c

Shell Ridge Brown (Sprint-like) course.

Stretching 6:00 [1]

Thursday Jan 8, 2009 #

Endurance (low intensity) warm up/down (Biking) 47:13 [2]

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

Stretching 4:00 [1]

Intervals intervals (Running) 36:25 [4]

7 x 400m R w/full recovery

1:13 @ 163 / 4:46 @ 114
1:15 @ 170 / 4:21 @ 120
1:16 @ 168 / 4:37 @ 116
1:15 @ 166 / 4:52 @ 119
1:17 @ 168 / 4:46 @ 119
1:17 @ ? / 4:13 @ 119
1:17 @ 166 /

Tuesday Jan 6, 2009 #

Endurance (low intensity) warm up/down (Biking) 17:00 [2]

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

Strength 22:00 [3]

Stretching 9:13 [1]

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