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Training Log Archive: mindsweeper

In the 31 days ending Oct 31, 2010:

activity # timemileskm+m
  Endurance (low intensity)21 12:21:12 180
  Race8 8:18:09 30.73 49.45 186590 /125c72%
  Stretching18 2:16:37
  Intervals6 1:50:24
  Strength4 49:36
  Technique1 45:00
  Total21 26:20:58 30.73 49.45 204590 /125c72%

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Saturday Oct 30, 2010 #

10 AM

Endurance (low intensity) long (Running) 1:16:19 [2]

Intervals tempo (Running) 5:01 [4]

Two hill tempo sections during a long run.

Approximately 1 minute for the first one and 4 minutes for the second one.

Stretching 8:00 [1]

Thursday Oct 28, 2010 #

7 PM

Endurance (low intensity) warm up/down (Biking) 14:25 [2]

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

Strength 11:35 [3]

Stretching 9:45 [1]

Endurance (low intensity) warm up/down (Biking) 13:32 [2]

Sunday Oct 24, 2010 #

9 AM

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

Race race (Orienteering) 1:20:35 [4] **** 8.1 km (9:57 / km) +255m 8:36 / km
spiked:12/16c

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

Stretching 6:00 [1]

2 PM

Endurance (low intensity) warm up/down (Orienteering) 53:54 [2] +125m

Control pick-up.

Blue Sunday - Splits

Saturday Oct 23, 2010 #

Event: Fall Foliage Festival
 
10 AM

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

Race race (Orienteering) 26:29 [4] **** 3.15 km (8:24 / km) +100m 7:15 / km
spiked:8/11c

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

Stretching 4:00 [1]

2 PM

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

Race race (Orienteering) 41:08 [4] 4.4 km (9:21 / km) +175m 7:48 / km
spiked:11/17c

4 PM

Endurance (low intensity) long (Orienteering) 29:09 [2] *** +55m

Control pick-up with Killian.

Blue_qual - Splits

Blue_final - Splits

Thursday Oct 21, 2010 #

7 AM

Endurance (low intensity) warm up/down (Stationary bike) 5:03 [2]

Endurance (low intensity) warm up/down (Treadmill) 10:09 [2]

Intervals intervals (Treadmill) 6:32 [4]

2 x 400m R w/400m recovery. (Roughly)

1:17 @ 158 / 3:59 @ 106
1:16 @ 161

Endurance (low intensity) warm up/down (Treadmill) 10:01 [2]

Stretching 5:05 [1]

Wednesday Oct 20, 2010 #

7 AM

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

Strength 12:01 [3]

Stretching 10:47 [1]

Sunday Oct 17, 2010 #

10 AM

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

Race race (Orienteering) 1:32:46 [4] **** 9.8 km (9:28 / km) +325m 8:07 / km
spiked:14/21c

Stretching 6:00 [1]


Day 2 Blue - Splits

Saturday Oct 16, 2010 #

Event: US Two-day Classic O Championships
 
11 AM

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

Race race (Orienteering) 1:29:02 [4] ***** 9.6 km (9:16 / km) +310m 7:59 / km
spiked:12/22c

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

Stretching 6:00 [1]


Day 1 Blue - Splits

Thursday Oct 14, 2010 #

6 PM

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

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

Strength 13:00 [3]

Stretching 11:00 [1]

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

Wednesday Oct 13, 2010 #

6 PM

Endurance (low intensity) warm up/down (Biking) 26:50 [2]

Endurance (low intensity) warm up/down (Running) 4:51 [2]

Intervals intervals (Running) 20:04 [4]

2 x (400m I w/400m rest + 1000m T w/200m rest)

1:15 @ 155 / 3:47 @ 86
3:43 @ 149 / 2:48 @ 89
1:13 @ 163 / 3:40 @ 90
3:39 @ 153

Endurance (low intensity) warm up/down (Running) 6:43 [2]

Endurance (low intensity) warm up/down (Biking) 22:39 [2]

Stretching 8:00 [1]

Tuesday Oct 12, 2010 #

7 PM

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

Endurance (low intensity) warm up/down (Running) 7:19 [2]

Intervals intervals (Running) 28:56 [4]

Running on the upper track of Kezar, which is 660m around or something like that.

2 x (330/330/1320m R/R/T w/ 330/330/660m rest.)

0:55 @ 159 / 2:50 @ 119
0:57 @ 164 / 2:44 @ 115
4:42 @ 155 / 4:24 @ 119
0:57 @ 161 / 2:58 @ 114
0:56 @ 159 / 2:53 @ 112
4:40 @ 158 /

Endurance (low intensity) warm up/down (Running) 8:14 [2]

Endurance (low intensity) warm up/down (Biking) 22:39 [2]

Stretching 8:00 [1]

Sunday Oct 10, 2010 #

5 PM

Endurance (low intensity) long (Running) 30:07 [2]

Race tempo (Orienteering) 33:00 [4] ***

Re-ran Morgan Territory middle distance course.

Watch malfunctioned, so time is an estimate.

Endurance (low intensity) warm up/down (Running) 6:32 [2]

Stretching 6:00 [1]

Saturday Oct 9, 2010 #

12 PM

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

Technique long (Swimming) 45:00 [2]

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

Stretching 10:00 [1]

Thursday Oct 7, 2010 #

6 PM

Endurance (low intensity) warm up/down (Biking) 26:42 [2]

Endurance (low intensity) warm up/down (Running) 4:59 [2]

Intervals intervals (Running) 23:11 [4]

4 x 1000m I w/400m recovery.

3:21 @ 159 / 3:20 @ 114
3:22 @ 165 / 3:13 @ 112
3:23 @ 164 / 3:04 @ 113
3:27 @ 159 /

Endurance (low intensity) warm up/down (Running) 6:01 [2]

Endurance (low intensity) warm up/down (Biking) 24:09 [2]

Stretching 8:00 [1]

Wednesday Oct 6, 2010 #

7 PM

Endurance (low intensity) warm up/down (Biking) 25:17 [2]

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

Intervals intervals (Running) 26:40 [4]

4 x 1600m T w/100m recovery

5:54 @ 154 / 1:07 @ 111
5:51 @ 156 / 1:04 @ 106
5:53 @ 157 / 1:05 @ 112
5:46 @ 156

Endurance (low intensity) warm up/down (Running) 6:59 [2]

Endurance (low intensity) warm up/down (Biking) 22:00 [2]

Stretching 8:00 [1]

Tuesday Oct 5, 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]

Stretching 10:00 [1]

Endurance (low intensity) warm up/down (Biking) 11:00 [1]

Sunday Oct 3, 2010 #

11 AM

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

Race race (Orienteering) 1:33:00 [4] *** 9.7 km (9:35 / km) +460m 7:45 / km
spiked:20/23c

Stretching 6:00 [1]

Saturday Oct 2, 2010 #

10 AM

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

Race race (Orienteering) 42:09 [4] **** 4.7 km (8:58 / km) +240m 7:09 / km
spiked:13/15c

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

Stretching 6:00 [1]

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