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Training Log Archive: mindsweeper

In the 7 days ending Mar 15, 2009:

activity	#	time	miles		km		+m
Endurance (low intensity)	5	4:00:28	1.0		1.61		262
Race	1	1:45:45	4.72	(22:24)	7.6	(13:55)	805	12 /	18c	66%
Intervals	2	1:14:46
Stretching	5	33:20
Strength	1	22:00
Total	5	7:56:19	5.72		9.21		1067	12 /	18c	66%

2:08

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Sunday Mar 15, 2009 #

Endurance (low intensity) warm up/down (Running) 17:00 [1] +262m

Stretching 6:00 [1]

Race race (Orienteering) 1:45:45 [3] **** 7.6 km (13:55 / km) +805m 9:06 / km
ahr:134 max:159 spiked:12/18c

Briones, Blue course.

A tough course set by Jonas. Good use of vegetation for navigation, but map was a bit weak in some spots.

Saturday Mar 14, 2009 #

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

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

Strength 22:00 [3]

Stretching 11:20 [1]

Thursday Mar 12, 2009 #

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

Endurance (low intensity) warm up/down (Running) 12:30 [2]

Stretching 4:00 [1]

Intervals intervals (Running) 31:36 [4]

3 x (200/200/400 R w/full recovery)

0:37 @ 135 / 2:32 @ 95
0:36 @ 126 / 2:19 @ 114
1:13 @ 167 / 4:32 @ 102
0:35 @ 145 / 2:37 @ 104
0:35 @ 160 / 2:26? @ ?
1:14? @ 163 / 4:53 @ 100
0:36 @ 148 / 2:28 @ 105
0:36 @ 156 / 2:35 @ 107
1:13 @ 160 /

Wednesday Mar 11, 2009 #

Endurance (low intensity) warm up/down (Swimming) 6:37 [2]

Stretching 8:00 [1]

Endurance (low intensity) long (Swimming) 37:21 [2] 1.0 mi (37:21 / mi)

8 x (100m crawl + 100m breaststroke)

Tuesday Mar 10, 2009 #

Endurance (low intensity) warm up/down (Biking) 50:00 [2]

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

Stretching 4:00 [1]

Intervals intervals (Running) 43:10 [4]

2 x (1400 + 1200 + 800 I w/200 + 200 + 400 recovery)

4:58 @ ? / 4:06 @ 96
4:12 @ 173 / 3:30 @ 100
2:49 @ 165 / 3:55 @ 113
5:00 @ 169 / 4:05 @ 100
4:16 @ 170 / 3:30 @ 100
2:50 @ 166 /

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