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Training Log Archive: mindsweeper

In the 7 days ending Sep 20, 2009:

activity # timemileskm+m
  Endurance (low intensity)4 3:05:39
  Race1 1:08:33 5.16(13:17) 8.3(8:16) 3139 /11c81%
  Intervals2 50:10
  Strength2 38:13
  Stretching5 30:15
  Total5 6:12:50 5.16 8.3 3139 /11c81%

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MoTuWeThFrSaSu

Sunday Sep 20, 2009 #

Endurance (low intensity) warm up/down (Biking) 18:40 [2]

Endurance (low intensity) warm up/down (Swimming) 6:35 [2]

Endurance (low intensity) long (Swimming) 18:10 [2]

Endurance (low intensity) warm up/down (Treadmill) 10:14 [2]

Stretching 10:15 [1]

Strength 22:13 [3]

Saturday Sep 19, 2009 #

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

Stretching 5:00 [1]

Race race (Orienteering) 1:08:33 [3] *** 8.3 km (8:16 / km) +313m 6:57 / km
spiked:9/11c

Presidio, Long Orange.

Had to stop and re-hang #1 as it was on the ground.

#7 was mis-mapped and I never found it.

Thursday Sep 17, 2009 #

Stretching 5:00 [1]

Endurance (low intensity) warm up/down (Biking) 49:00 [2]

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

Intervals intervals (Running) 20:28 [4]

3 x 1600 T w/1:00 recovery.

6:03 @ 161 / 1:00 @ 124
6:16 @ 159 / 1:00 @ 117
6:09 @ 161 /

Wednesday Sep 16, 2009 #

Endurance (low intensity) warm up/down (Biking) 48:00 [2]

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

Stretching 5:00 [1]

Intervals intervals (Running) 29:42 [4]

800/1000/1200/1000/800 I w/200m recovery.

2:52 @ 164 / 2:33 @ 100
3:35 @ 168 / 3:11 @ 96
4:15 @ 172 / 3:39 @ 97
3:33 @ 173 / 3:15 @ 104
2:51 @ 170 /

Tuesday Sep 15, 2009 #

Strength 8:00 [3]
(sick)

Had a sore throat, so I skipped the gym and did some basic strength exercises instead.

Strength 8:00 [3]

Stretching 5:00 [1]

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