Training Log Archive: mindsweeper

In the 7 days ending Oct 11, 2009:

1:30

0:00

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

Stretching 10:00 [1]

Race race (Orienteering) 1:05:27 [4] *** 7.2 km (9:05 / km) +250m 7:45 / km
spiked:19/21c

Briones Blue course.

The climb figure is from the course setter as my watch died.

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

Endurance (low intensity) warm up/down (Swimming) 6:26 [2]

Stretching 8:00 [1]

Endurance (low intensity) long (Swimming) 26:22 [2] 1.2 km (21:58 / km)

6 x (100m crawl + 100m breaststroke)

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

Stretching 6:00 [1]

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

Intervals intervals (Running) 21:01 [4]

2 x 10:00 T w/2:00 recovery.

2590m @ 159 / 2:01 @ 109
2620m @ 159

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

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

Intervals intervals (Running) 22:53 [4]

4 x 1000 I w/200m rest.

3:37 @ 165 / 2:54 @ 91
3:34 @ 165 / 2:53 @ 93
3:33 @ 167 / 2:52 @ 98
3:31 @ 170

Stretching 6:00 [1]

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

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

Strength 25:09 [3]

Stretching 9:55 [1]