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Training Log Archive: mindsweeper

In the 31 days ending May 31, 2009:

activity	#	time	miles	km	+m
Endurance (low intensity)	15	14:29:24	2.42	3.9	1763
Race	4	4:01:16	12.3	19.8	1528	20 /	36c	55%
Hiking	2	2:53:28			216
Intervals	5	1:57:43
Stretching	16	1:53:21
Strength	3	1:08:38
Total	17	26:23:50	14.73	23.7	3507	20 /	36c	55%

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Sunday May 31, 2009 #

Endurance (low intensity) long (Biking) 1:28:02 [2]

Stretching 6:00 [1]

Intervals intervals (Biking) 20:44 [4]

Three natural intervals during Hawk Hill extended loop.

2:10
11:30
7:04

Friday May 29, 2009 #

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

Endurance (low intensity) warm up/down (Treadmill) 20:01 [2]

Strength 22:37 [3]

Stretching 9:07 [1]

Wednesday May 27, 2009 #

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

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

Intervals intervals (Running) 27:17 [4]

4 x 1600m T w/100m recovery.

6:06 @ 154 / 1:00 @ 108
6:04 @ 169 / 1:01 @ 112
6:06 @ ? / 1:02 @ 117
5:59 @ 171

Stretching 6:00 [1]

Monday May 25, 2009 #

Endurance (low intensity) long (Biking) 1:28:53 [2] +390m
ahr:121 max:151

Hawk Hill loop

Stretching 4:00 [1]

Sunday May 24, 2009 #

Race race (Orienteering) 34:17 [4] *** 3.7 km (9:16 / km) +267m 6:49 / km

Indian Valley - Brown course.

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

Endurance (low intensity) race (Orienteering) 47:25 [2] 3.9 km (12:09 / km) +299m 8:47 / km

Indian Valley, Orange course. (Jogging).

Stretching 10:00 [1]

Friday May 22, 2009 #

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

Warming up for intervals by running with Lauren for hers.

Intervals intervals (Running) 16:28 [4]

3 x 1000m I w/200m recovery

3:29 @ 164 / 3:01 @ 90
3:29 @ 165 / 2:55 @ 90
3:34 @ 162

Stretching 6:00 [1]

Wednesday May 20, 2009 #

Race race (Orienteering) 54:08 [3] +355m

Hm... I think this was a training race that Rex put on.

Stretching 6:00 [1]

Sunday May 17, 2009 #

Endurance (low intensity) long (Biking) 1:45:43 [2] +529m

Extended Hawk Hill loop.

Stretching 4:00 [1]

Friday May 15, 2009 #

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

Endurance (low intensity) warm up/down (Swimming) 6:29 [2]

Endurance (low intensity) long (Swimming) 26:58 [2]

Strength 23:33 [3]

Stretching 9:17 [1]

Wednesday May 13, 2009 #

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

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

Stretching 6:00 [1]

Intervals intervals (Running) 26:59 [4]

4 x 1600m T w/100m recovery

5:56 @ 162 / 1:00 @ 122
6:03 @ 160 / 1:00 @ 118
6:01 @ 163 / 1:00 @ 125
5:58 @ 170

Saturday May 9, 2009 #

Endurance (low intensity) long (Running) 1:04:04 [2] +205m

Running somewhere, presumably with Lauren in tow.

Hiking 1:23:28 [1] +216m

Not sure where this was, but judging from the heart rate, I must have been hiking somewhere after running for an hour first.

Stretching 8:00 [1]

Thursday May 7, 2009 #

Endurance (low intensity) long (Biking) 1:31:49 [2] +340m

Hawk hill loop.

Stretching 6:00 [1]

Wednesday May 6, 2009 #

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

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

Stretching 6:00 [1]

Intervals intervals (Running) 26:15 [4]

5 x 1200 T w/1:00 recovery.

4:28 @ 154 / 1:00 @ 117
4:27 @ 158 / 1:01 @ 115
4:28 @ 158 / 1:02 @ 119
4:27 @ 159 / 1:01 @ 113
4:21 @ 162 /

Tuesday May 5, 2009 #

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

Strength 22:28 [3]

Stretching 10:57 [1]

Sunday May 3, 2009 #

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

Stretching 8:00 [1]

Race race (Orienteering) 1:47:26 [4] **** 11.1 km (9:41 / km) +675m 7:25 / km
ahr:143 max:160 spiked:9/16c

Boggs Mountain, Long Distance, Blue.

Again a solid performance, with a couple of caveats:

1) I forgot to bring my compass to the start, and had to run back to the clothing drop to get it after I had started the race.
2) I missed an obvious route choice from 2-3, and lost significant time early in the race. Shame on me.

Long Blue - Splits

Saturday May 2, 2009 #

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

Stretching 8:00 [1]

Race race (Orienteering) 45:25 [4] ***** 5.0 km (9:05 / km) +231m 7:23 / km
ahr:152 max:178 spiked:11/20c

Boggs Mountain, Middle Distance, Blue.

I was physically well prepared, but the navigation still left something to be desired. I didn't have any big mistakes, but a few minor mistakes detracted from the otherwise solid race. Still, I should be happy with this race as my best middle distance performance ever.

Middle Blue - Splits

Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet

Hiking 1:30:00 [1]

Putting out controls at Spring Lake.

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