Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mindsweeper

In the 31 days ending May 31, 2010:

activity

time

miles

Endurance (low intensity)

23:00:25

1870

Intervals

3:38:42

Race

3:34:40

10.94

17.6

560

31 /

46c

67%

Stretching

3:03:48

Hiking

2:30:00

Endurance (medium intensi

55:00

Strength

54:46

Total

37:37:21

10.94

17.6

2430

31 /

46c

67%

averages - sleep:4

2:46

0:00

» now

Monday May 31, 2010 #

11 AM

Hiking 2:30:00 [1]

Hiking around on Angel Island.

Sunday May 30, 2010 #

7 PM

Endurance (low intensity) long (Running) 1:31:22 [2] +405m

Trail run in Tilden, towing lauren for the first half.

Stretching 8:00 [1]

Saturday May 29, 2010 #

9 AM

Endurance (low intensity) warm up/down (Swimming) 6:25 [2]

Endurance (low intensity) long (Swimming) 36:35 [2]

8 x (100m crawl + 100m breaststroke)

Stretching 12:01 [1]

6 PM

Endurance (low intensity) warm up/down (Running) 12:33 [2]

Intervals intervals (Running) 31:20 [4]

3 x 2400m T w/1:30 rest

I ran these intervals at the outer (dirt) trail of the Golden Gate Park polo field. According to the Google pedometer, this trail is almost exactly 1200m around.

9:22 @ 158 / 1:30 @ 114
9:27 @ 158 / 1:31 @ 118
9:30 @ 157

Endurance (low intensity) warm up/down (Running) 11:57 [2]

Stretching 6:00 [1]

Thursday May 27, 2010 #

7 PM

Endurance (low intensity) warm up/down (Biking) 8:59 [2]

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

Strength 14:00 [3]

Stretching 11:07 [1]

Endurance (low intensity) warm up/down (Biking) 8:07 [2]

Tuesday May 25, 2010 #

7 PM

Endurance (low intensity) warm up/down (Biking) 28:06 [2]

Endurance (low intensity) warm up/down (Running) 4:53 [2]

Intervals intervals (Running) 36:49 [4]

6 x 1000m I w/80% recovery

3:37 @ 163 / 2:59 @ 123
3:36 @ 164 / 2:59 @ 114
3:36 @ 165 / 3:02 @ 118
3:38 @ 161 / 3:01 @ 118
3:38 @ 159 / 3:04 @ 123
3:39 @ 166

Endurance (low intensity) warm up/down (Running) 7:43 [2]

Endurance (low intensity) warm up/down (Biking) 42:34 [2]

Note: Biking back to Sausalito rather than SF.

Stretching 6:00 [1]

Sunday May 23, 2010 #

7 PM

Endurance (low intensity) long (Running) 57:24 [2] +360m

Running on trails from Rodeo Beach with Baci.

Stretching 4:00 [1]

Saturday May 22, 2010 #

10 AM

Endurance (low intensity) long (Biking) 2:19:05 [2] +505m

SF - Rodeo Beach - Mill Valley - Sausalito.

Stretching 10:00 [1]

Friday May 21, 2010 #

7 PM

Endurance (low intensity) warm up/down (Biking) 28:12 [2]

Endurance (low intensity) warm up/down (Running) 4:55 [2]

Intervals intervals (Running) 33:41 [4]

4 x 1000m I w/80% recovery

3:35 @ 165 / 3:00 @ 113
3:35 @ 164 / 3:08 @ 118
3:34 @ 167 / 3:15 @ 116
3:33 @ 168

Endurance (low intensity) warm up/down (Running) 5:09 [2]

Endurance (low intensity) warm up/down (Biking) 21:33 [2]

Wednesday May 19, 2010 #

7 PM

Endurance (low intensity) warm up/down (Biking) 10:33 [2]

Endurance (low intensity) long (Treadmill) 30:02 [2]

Strength 14:11 [3]

Stretching 10:54 [1]

Endurance (low intensity) warm up/down (Biking) 11:28 [2]

Tuesday May 18, 2010 #

7 PM

Endurance (low intensity) warm up/down (Biking) 26:09 [2]

Endurance (low intensity) warm up/down (Running) 5:30 [2]

Intervals intervals (Running) 27:47 [4]

4 x 1600m T w/1:00 recovery

6:08 @ 161 / 1:00 @ 123
6:12 @ 160 / 1:02 @ 117
6:11 @ 159 / 0:59 @ 124
6:14 @ 160 /

Endurance (low intensity) warm up/down (Running) 6:30 [2]

Endurance (low intensity) warm up/down (Biking) 22:02 [2]

Stretching 8:00 [1]

Sunday May 16, 2010 #

7 AM

Endurance (low intensity) long (Running) 2:32:56 [2] +600m
ahr:116 max:141

Stretching 8:00 [1]

Saturday May 15, 2010 #

9 AM

Endurance (low intensity) long (Swimming) 45:51 [2]

9 x (100m crawl + 100m breaststroke)

Stretching 8:17 [1]

Thursday May 13, 2010 #

7 PM

Endurance (low intensity) warm up/down (Biking) 27:28 [2]

Endurance (low intensity) warm up/down (Running) 5:48 [2]

Intervals intervals (Running) 32:04 [4]

5 x 1000m I w/400m recovery.

3:38 @ 162 / 3:17 @ 101
3:39 @ 164 / 3:17 @ 121
3:41 @ 165 / 3:33 @ 109
3:38 @ 163 / 3:42 @ 116
3:39 @ 165

Endurance (low intensity) warm up/down (Running) 7:30 [2]

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

Stretching 8:00 [1]

Wednesday May 12, 2010 #

7 PM

Endurance (low intensity) warm up/down (Biking) 28:39 [2]

Endurance (low intensity) warm up/down (Running) 5:12 [2]

Intervals intervals (Running) 22:01 [4]

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

10:00 @ 156 (2520 m) / 2:00 @ 106
10:00 @ 162 (2560 m)

Endurance (low intensity) warm up/down (Running) 7:35 [2]

Endurance (low intensity) warm up/down (Biking) 21:43 [2]

Stretching 8:00 [1]

Tuesday May 11, 2010 #

7 PM

Endurance (low intensity) warm up/down (Biking) 13:15 [2]

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

Strength 13:35 [3]

Stretching 11:29 [1]

Endurance (low intensity) warm up/down (Biking) 9:11 [2]

Sunday May 9, 2010 #

10 AM

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

Race race (Orienteering) 1:48:27 [4] **** 11.9 km (9:07 / km) +370m 7:53 / km
spiked:22/30c

I felt like I did a good job of pushing myself in this race.

Endurance (low intensity) (Orienteering) 30:00 [1] ***

Control pick-up. The time is an estimate as I had no watch.

Stretching 8:00 [1]

Blue1 Day 2: Long - Splits

M-21+ Day 2: Long: Blue combined - Splits

Saturday May 8, 2010 #

Event: WCOC / US Team A-Meet/WRE

11 AM

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

Race race (Orienteering) 51:37 [4] ***** 5.7 km (9:03 / km) +190m 7:46 / km
spiked:9/16c slept:4.0

It was fun, but I wish I had sucked less.

Endurance (low intensity) (Hiking) 30:00 [1] ***

Control pick-up. Duration estimated as I didn't have a watch.

Stretching 8:00 [1]

Blue Day 1: Middle - Splits

Thursday May 6, 2010 #

6 PM

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

Endurance (low intensity) warm up/down (Swimming) 7:00 [2]

Endurance (low intensity) long (Swimming) 28:00 [2]

6 x (100m crawl + 100m breaststroke)

Times are estimates as I had no watch.

Endurance (low intensity) warm up/down (Biking) 8:00 [2]

Stretching 10:00 [1]

Wednesday May 5, 2010 #

7 AM

Endurance (low intensity) warm up/down (Biking) 26:00 [2]

Endurance (low intensity) warm up/down (Running) 7:30 [2]

Intervals intervals (Running) 35:00 [4]

The time is an estimate since I didn't have a watch.

5 x 1000m I w/200m recovery.

According to Greg, I was running around 3:40 for each interval.

Endurance (low intensity) warm up/down (Running) 5:00 [2]

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

Stretching 8:00 [1]

Tuesday May 4, 2010 #

7 PM

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

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

Strength 13:00 [3]

This is an estimate as I had no watch.

Stretching 10:00 [1]

Endurance (low intensity) warm up/down (Biking) 8:00 [2]

Sunday May 2, 2010 #

12 PM

Race race (Orienteering) 54:36 [4] ***

Granite Bay red course.

Considering the long drive home I tip-toed around a lot of the poison oak. Several of the competitors didn't find control #12. I found it pretty easily, but was confused to find unexpected additional trails when leaving it.

Stretching 10:00 [1]

Saturday May 1, 2010 #

10 AM

Endurance (low intensity) long (Orienteering) 50:00 [2] ***

Training course.

Stretching 4:00 [1]

Endurance (low intensity) long (Running) 15:00 [1]

Jonas and I went out to pick up controls but thought they were already collected. Afterwards we discovered that Rex had only picked up the first 5.

1 PM

Endurance (medium intensi long (Orienteering) 55:00 [3] ***

Following exercise with Jonas.

Endurance (low intensity) long (Running) 36:00 [1] ***

Control pick-up.

Stretching 6:00 [1]

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