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Training Log Archive: mindsweeper

In the 7 days ending May 3, 2009:

activity # timemileskm+m
  Race2 2:32:51 10.0(15:17) 16.1(9:30) 90620 /36c55%
  Endurance (low intensity)4 2:10:50
  Hiking1 1:30:00
  Strength1 47:19
  Intervals1 25:11
  Stretching2 16:00
  Total5 7:42:11 10.0 16.1 90620 /36c55%

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MoTuWeThFrSaSu

Sunday May 3, 2009 #

Endurance (low intensity) warm up/down (Running) 15:00 [2]

Stretching 8:00 [1]

Race race (Orienteering) 1:47:26 [4] **** 11.1 km (9:41 / km) +675m 7:25 / km
ahr:143 max:160 spiked:9/16c

Boggs Mountain, Long Distance, Blue.

Again a solid performance, with a couple of caveats:

1) I forgot to bring my compass to the start, and had to run back to the clothing drop to get it after I had started the race.
2) I missed an obvious route choice from 2-3, and lost significant time early in the race. Shame on me.

Saturday May 2, 2009 #

Endurance (low intensity) warm up/down (Running) 25:00 [2]

Stretching 8:00 [1]

Race race (Orienteering) 45:25 [4] ***** 5.0 km (9:05 / km) +231m 7:23 / km
ahr:152 max:178 spiked:11/20c

Boggs Mountain, Middle Distance, Blue.

I was physically well prepared, but the navigation still left something to be desired. I didn't have any big mistakes, but a few minor mistakes detracted from the otherwise solid race. Still, I should be happy with this race as my best middle distance performance ever.

Friday May 1, 2009 #

Hiking 1:30:00 [1]

Putting out controls at Spring Lake.

Wednesday Apr 29, 2009 #

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

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

Intervals intervals (Running) 25:11 [4]

4 x 400m R w/full recovery + 1000m T.

1:11 @ 165 / 4:17 @ 102
1:12 @ 156 / 4:10 @ 104
1:09 @ 158 / 4:12 @ 109
1:09 @ 162 / 4:10 @ 110
3:42 @ 162

Tuesday Apr 28, 2009 #

Endurance (low intensity) warm up/down (Biking) 19:50 [2]

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

Strength 47:19 [3]

Free session with UCSF trainer Josh.

Lots of balance / proprioception oriented strength exercises.

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