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Training Archive: mindsweeper

In the 7 days ending 2008-09-28:

activity # timemileskm+m
  Endurance (low intensity)8 3:48:06
  Race2 2:33:18 11.74(13:03) 18.9(8:06) 48526 /41c63%
  Intervals2 54:59
  Stretching5 43:48
  Strength1 21:24
  Total18 8:21:35 11.74 18.9 48526 /41c63%
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MTWHFSS

Sunday Sep 28

Endurance (low intensity) warm up/down (Running) 30:00 [1]
Stretching 8:00 [1]
Race race (Orienteering) 1:44:01 [4] **** 12.7 km (8:11 / km) +285m 7:22 / km
max:160 spiked:16/25c
NAOC 2008 Classic.


Blue - Splits

Saturday Sep 27

Endurance (low intensity) warm up/down (Running) 25:00 [1]
Stretching 12:00 [1]
Race race (Orienteering) 49:17 [4] ***** 6.2 km (7:57 / km) +200m 6:51 / km
ahr:154 max:166 spiked:10/16c
NAOC 2008 Middle

Blue - Splits

Friday Sep 26

Event: North American Championships
 

Thursday Sep 25

Endurance (low intensity) warm up/down (Biking) 50:00 [2]
Endurance (low intensity) warm up/down (Running) 10:00 [2]
Stretching 8:00 [1]
Intervals intervals 23:49 [4]
1000 T w/200 rest
4 x 400 R w/full recovery

3:45 @ 159 / 2:55 @ 104
1:17 @ ? / 4:00 @ 109
1:15 @ 158 / 4:11 @ 103
1:16 @ ? / 3:56 @ 115
1:14 @ ? /

Wednesday Sep 24

Endurance (low intensity) warm up/down (Biking) 47:06 [2]
Endurance (low intensity) warm up/down (Running) 15:00 [2]
Intervals intervals (Running) 31:10 [4]
1 x 1300 T (outer Kezar track.)

6 x 400 R w/full recovery.

4:55 @ 161 / Some rest while waiting for track to become available.
1:18 @ 159 / 3:45 @ ?
1:19?@ 161 / 3:42 @ 109
1:20 @ 162 / 3:42 @ 114
1:16 @ 163 / 3:47 @ 113
1:15 @ 168 / 3:49 @ 116
1:14 @ 168 /
Stretching 4:00 [1]

Tuesday Sep 23

Endurance (low intensity) warm up/down (Biking) 21:00 [2]
Endurance (low intensity) warm up/down (Stationary bike) 30:00 [2]
Strength 21:24 [2]
Stretching 11:48 [1]


 

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