Training Archive: mindsweeperIn the 7 days ending 2007-09-23:
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Sunday Sep 23 | ||
| Race race (Orienteering) 45:46 [4] **** 6.1 km (7:30 / km) +290m 6:04 / km | |
| spiked:16/22c | ||
| US Relay Championships.
Red course. | ||
4pt Leg 4 Red - Splits | ||
Saturday Sep 22 | ||
| Event: Sprint Series Final & US Relay Champs | ||
| Endurance (low intensity) warm up/down (Running) 30:00 [2] | |
| 10 minute warm-up for each sprint. (I'm too lazy to enter them as separate sessions.) | ||
| Race race (Orienteering) 17:57 [4] **** 2.22 km (8:05 / km) +51m 7:15 / km | |
| spiked:13/15c | ||
| Sprint Finals - Sprint A.
Big mistake on control #5. | ||
| Race race (Orienteering) 13:02 [4] *** 2.33 km (5:36 / km) +52m 5:02 / km | |
| spiked:12/13c | ||
| Sprint Finals - Sprint B.
Caught up with Jon Torrance on the way to the first control. I had intentionally been running fast downhill to catch up, and he missed to the left by more than I did. In fact, I led him into the first control. Then I had to struggle to keep up, but managed to cross the finish line only 20 seconds behind, thus beating him by 10 seconds. Even if I had the benefit of seeing Jon up ahead, I knew where I was on the map at all times. | ||
| Race race (Orienteering) 17:04 [4] *** 3.15 km (5:25 / km) +33m 5:09 / km | |
| spiked:18/21c | ||
| Sprint Finals - Final.
I made it into the top 6 final by 1 point vs. Maricel, who had beaten me by 1 second in Sprint B. | ||
Sprint A Course 3 (R/B) - Splits | ||
Sprint B Course 3 (R/B) - Splits | ||
Sprint C - Splits | ||
Thursday Sep 20 | ||
| Note | |
| I don't remember whether or not I worked out this day - it has been too long since I updated the log. | ||
Wednesday Sep 19 | ||
| Endurance (low intensity) warm up/down (Biking) 44:42 [2] | |
| Endurance (low intensity) warm up/down (Running) 10:32 [2] | |
| Intervals intervals (Running) 27:26 [4] | |
| 1200/1000/800/1000/800 I w/200 rest.
4:16 @ ? / 2:57 @ 137 3:31 @ ? / 2:40 @ ? 2:46 @ ? / 2:08 @ ? 3:31 @ ? / 2:46 @ ? 2:51 @ ? / | ||
Tuesday Sep 18 | ||
| Intervals intervals (Running) 21:54 [4] | |
| 4 x (300 w/100 rest + 200 w/200 rest) R + 1000 T
0:57 / 1:05 0:38 / 1:48 0:57 / 0:58 0:37 / 1:55 0:56 / 1:14 0:36 / 2:02 0:56 / 1:03 0:37 / 1:54 3:41 / | ||
| Endurance (low intensity) warm up/down (Running) 18:50 [2] | |