Training Archive: mindsweeper

Endurance (low intensity) warm up/down (Orienteering) 32:46 [2]

Ran the Joaquin Miller sprint backwards as warm-up.

Race race (Orienteering) 18:28 [4] **** 2.33 km (7:56 / km) +135m 6:09 / km
spiked:12/12c

Re-ran Joaquin Miller sprint without map and compass. Pretty clean run, but tired after yesterday's long vetting session.

Sprint - Splits

Race race (Orienteering) 1:16:09 [3] 6.5 km (11:43 / km) +430m 8:48 / km

Montebello Blue course (Vetting).

1:59 1:59
5:14 7:12
5:56 13:08
7:12 20:20
4:49 25:09
5:29 30:38
6:25 37:03
6:16 43:19
4:19 47:38
2:16 49:54
2:13 52:07
1:53 54:00
0:45 54:54
6:44 1:01:29
6:55 1:08:23
5:28 1:13:51
1:30 1:15:21
0:48 1:16:09

Endurance (low intensity) warm up/down (Orienteering) 40:00 [2]

Endurance (low intensity) long (Running) 1:04:00 [2]

Coit Tower loop via Ft. Mason.

Endurance (low intensity) warm up/down (Running) 28:00 [2]

Endurance (low intensity) (Running) 22:44 [4]

4 x 1200 w/200 rest.

4:39 @ 161 / 1:28 @ 128
4:37 @ 163 / 1:21 @ 133
4:38 @ 165 / 1:29 @ 133
4:34 @ 169 /

Endurance (low intensity) long (Biking) 2:04:47 [2]

Hawk Hill loop via lighthouse.