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Training Log Archive: mindsweeper

In the 7 days ending Jan 11, 2009:

activity	#	time	miles		km		+m
Endurance (low intensity)	4	3:03:39	1.43		2.3		66
Race	2	1:55:07	8.7	(13:14)	14.0	(8:13)	631	4 /	21c	19%
Intervals	1	36:25
Stretching	4	23:13
Strength	1	22:00
Total	4	6:20:24	10.13		16.3		697	4 /	21c	19%

1:44

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Sunday Jan 11, 2009 #

Race race (Orienteering) 15:33 [4] 2.1 km (7:24 / km) +35m 6:50 / km

Roberts Park sprint.

Bag #11 was gone, so I lost a minute looking for it.

Endurance (low intensity) warm up/down (Running) 47:00 [2]

Endurance (low intensity) long (Orienteering) 22:26 [3] 2.3 km (9:45 / km) +66m 8:32 / km

Memory-O.

Race race (Orienteering) 15:07 [4] 2.4 km (6:18 / km) +66m 5:32 / km
max:184

Sprint Chase. (15 second intervals.)

Managed to get my HR up to 184 on the final hill - not bad. :)

Stretching 4:00 [1]

Saturday Jan 10, 2009 #

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

Race race (Orienteering) 51:02 [4] *** 5.7 km (8:57 / km) +340m 6:54 / km
ahr:140 max:171 spiked:4/5c

Shell Ridge 'Daddy Long Legs' course.

Race race (Orienteering) 33:25 [4] *** 3.8 km (8:48 / km) +190m 7:02 / km
16c

Shell Ridge Brown (Sprint-like) course.

Stretching 6:00 [1]

Thursday Jan 8, 2009 #

Endurance (low intensity) warm up/down (Biking) 47:13 [2]

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

Stretching 4:00 [1]

Intervals intervals (Running) 36:25 [4]

7 x 400m R w/full recovery

1:13 @ 163 / 4:46 @ 114
1:15 @ 170 / 4:21 @ 120
1:16 @ 168 / 4:37 @ 116
1:15 @ 166 / 4:52 @ 119
1:17 @ 168 / 4:46 @ 119
1:17 @ ? / 4:13 @ 119
1:17 @ 166 /

Tuesday Jan 6, 2009 #

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

Endurance (low intensity) long (Stationary bike) 30:00 [2]

Strength 22:00 [3]

Stretching 9:13 [1]

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