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Training Log Archive: mindsweeper

In the 7 days ending Oct 6, 2008:

activity # timemileskm+m
  Endurance (low intensity)5 4:20:40 508
  Race1 2:04:35 6.4(19:28) 10.3(12:06) 56817 /25c68%
  Intervals3 47:36
  Stretching5 31:36
  Strength1 19:53
  Total5 8:04:20 6.4 10.3 107617 /25c68%

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TuWeThFrSaSuMo

Sunday Oct 5, 2008 #

Event: Hudson Highlander
 

Endurance (low intensity) warm up/down (Running) 5:00 [2]

Race race (Orienteering) 1:05:42 [4] *** 6.0 km (10:57 / km) +388m 8:16 / km
spiked:7/14c

Almaden Quicksilver Blue.

Not a very clean run.

Stretching 4:00 [1]

Race long (Orienteering) 58:53 [2] *** 4.3 km (13:42 / km) +180m 11:19 / km
spiked:10/11c

Almaden Quicksilver (Green.)

A long cool-down after the Blue course.

Saturday Oct 4, 2008 #

Endurance (low intensity) long (Orienteering) 1:28:10 [2] +508m

Did some nice trail and off-trail running on the Tilden map.

Stretching 4:00 [1]

Friday Oct 3, 2008 #

Endurance (low intensity) warm up/down (Biking) 20:00 [2]

Endurance (low intensity) warm up/down (Swimming) 7:00 [2]

Endurance (low intensity) long (Swimming) 26:30 [2]

Intervals intervals (Swimming) 6:00 [4]

3 x 50 M sideways crawl kick with fins.

Strength 19:53 [3]

Stretching 7:36 [1]

Thursday Oct 2, 2008 #

Endurance (low intensity) warm up/down (Biking) 46:00 [2]

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

Stretching 8:00 [1]

Intervals intervals (Running) 17:19 [4]

3 x 1000m I w/100m recovery.

3:32 @ 167 / ? @ ?
? @ 168 / 3:17 @ 102 (2:06 on the last 600)
3:28 @ 169 /

Wednesday Oct 1, 2008 #

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

Stretching 8:00 [1]

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

Intervals intervals (Running) 24:17 [4]

2 x (2000m T w/200 rest + 200m R w/400 rest)

7:31 @ 163 / 2:26 @ 100
0:36 @ 144 / 3:36 @ 113
7:25 @ 165 / 2:05 @ 114
0:38 @ 152 /

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