Training Archive: mindsweeper

In the 7 days ending 2008-09-21:

activity

time

miles

Endurance (low intensity)

3:55:39

Intervals

52:38

Race

52:35

4.72

(11:08)

7.6

(6:55)

277

33 /

39c

85%

Stretching

38:00

Strength

22:00

Total

6:40:52

4.72

7.6

277

33 /

39c

85%

[csv]

1:39

0:00

Sunday Sep 21
	Endurance (low intensity) warm up/down (Running) 34:00 [2]


	Race race (Orienteering) 19:08 [4] **** 3.2 km (5:59 / km) +63m 5:27 / km
	spiked:15/18c
	Berkeley campus sprint.
	Stretching 8:00 [1]


Saturday Sep 20
	Endurance (low intensity) warm up/down (Orienteering) 1:00:00 [2]


	Race race (Orienteering) 33:27 [4] **** 4.4 km (7:36 / km) +214m 6:07 / km
	max:163 spiked:18/21c
	Re-run of Morgan Territory middle distance course from 2004.
	Stretching 6:00 [1]



	Blue - Splits
Thursday Sep 18
	Endurance (low intensity) tempo (Biking) 44:29 [2]


	Endurance (low intensity) warm up/down (Running) 11:00 [2]


	Intervals intervals (Running) 24:45 [4]

	5 x 1000 I w/200m recovery. 3:33 @ 162 / 3:31 @ 97 3:32 @ 168 / 3:32 @ 101 3:33 @ 167 / 3:31 @ 96 3:34 @ 163 / My throat was a tiny bit sore, so I stopped after 4 instead of doing the planned 5. I also took more than 80% breaks so that Greg and I could run together.
	Stretching 6:00 [1]


Wednesday Sep 17
	Endurance (low intensity) warm up/down (Biking) 46:00 [2]


	Stretching 6:00 [1]


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


	Intervals intervals (Running) 27:53 [4]

	4 x 1600 T w/100m rest. 6:08 @ 158 / 1:04 @ 113 6:06 @ 159 / 1:07 @ 113 6:07 @ 162 / 1:20 @ 113 6:05 @ 163
Tuesday Sep 16
	Endurance (low intensity) warm up/down (Stationary bike) 30:10 [2] ****

	Reviewed long course from NAOC 2006.
	Strength 22:00 [3]


	Stretching 12:00 [1]