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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mindsweeper

In the 31 days ending Jul 31, 2005:

activity # timemileskm+m
  Endurance (low intensity)15 13:29:22
  Race4 4:37:11 17.71(15:39) 28.5(9:44) 146047 /58c81%
  Intervals4 2:53:10
  Strength3 1:02:00
  Stretching2 15:00
  Total18 22:16:43 17.71 28.5 146047 /58c81%

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Sunday Jul 31, 2005 #

Race race (Orienteering) 1:22:39 [3] *** 12.0 km (6:53 / km) +320m 6:05 / km

Urban goat in Oakland. I was pretty tired from yesterday's running + pool activities, and had a hard time keeping my heart rate above 150.

Urban Goat - Splits

Saturday Jul 30, 2005 #

Endurance (low intensity) long (Running) 1:18:25 [2]

Fort Funston.

Endurance (low intensity) (Water polo) 1:00:00 [1]

Wednesday Jul 27, 2005 #

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

Race race (Orienteering) 28:56 [4] *** 2.5 km (11:34 / km) +120m 9:20 / km
spiked:7/10c

Lost a lot of time on misplaced control #2. Also had a very bad route choice to the finish that took me through some nasty green.

Sprint - Splits

Tuesday Jul 26, 2005 #

Endurance (low intensity) warm up/down (Running) 17:10 [2]

Intervals intervals (Running) 43:06 [4]

16 x 200 w/full recovery + 1 x 1000

0:38 / 1:50
0:37 / 1:46
0:38 / 1:38
0:37 / 1:48
0:37 / 1:50
0:38 / 1:40
0:37 / 1:53
0:38 / 1:50
0:36 / 1:55
0:36 / 1:57
0:35 / 1:54
0:34 / 1:54
0:37 / 1:55
0:36 / 2:03
0:35 / 1:58
0:36 / 1:45
3:50 /

Monday Jul 25, 2005 #

Endurance (low intensity) long (Running) 1:03:00 [2]

Coit tower loop.

Sunday Jul 24, 2005 #

Endurance (low intensity) long (Running) 1:06:00 [2]

Coit tower loop. Felt a bit sluggish.

Friday Jul 22, 2005 #

Endurance (low intensity) warm up/down (Running) 16:00 [2]

Strength 22:00 [3]

Endurance (low intensity) long (Running) 1:15:00 [2]

Funston beach to the end of Ocean beach and back.

Tuesday Jul 19, 2005 #

Endurance (low intensity) warm up/down (Running) 16:55 [2]

Intervals intervals (Running) 48:36 [4]

8 x 400 w/ full recovery and 1 x 1000

1:22 / 3:22
1:20 / 3:22
1:17 / 3:27
1:18 / 3:33
1:17 / 3:54
1:17 / 3:56
1:17 / 3:43
1:16 / 3:34
3:46

Sunday Jul 17, 2005 #

Race race (Orienteering) 1:35:02 [4] **** 7.4 km (12:51 / km) +645m 8:57 / km
spiked:19/22c

Joaquin Miller - very gnarly map!

Blue - Splits

Saturday Jul 16, 2005 #

Note

A lot of sleep deprivation this week. I was hoping to be able to bump the volume in preparation for Colorado, but that might not happen. Hopefully the courses won't overlap that much tomorrow and I'll run a 2nd course.

Friday Jul 15, 2005 #

Endurance (low intensity) warm up/down (Running) 18:00 [2]

Strength 18:00 [3]

Stretching 5:00 [1]

Thursday Jul 14, 2005 #

Endurance (low intensity) (Running) 1:07:00 [2]

Tuesday Jul 12, 2005 #

Endurance (low intensity) warm up/down (Running) 21:00 [2]

Intervals intervals (Running) 35:38 [4]

2 x 800/600/400/200 with 400/400/200/200 recovery.

2:42 / 3:49
2:01 / 3:57
1:19 / 2:14
0:40 / 2:13
2:44 / 3:55
2:03 / 3:58
1:20 / 2:06
0:39 /

Sunday Jul 10, 2005 #

Race race (Orienteering) 1:10:34 [4] **** 6.6 km (10:42 / km) +375m 8:20 / km
spiked:21/26c

China Camp State Park.

A pretty clean run, probably my best orienteering race so far this year.

Blue - Splits

Friday Jul 8, 2005 #

Endurance (low intensity) warm up/down (Running) 18:00 [2]

Strength (Enduring) 22:00 [3]

Thursday Jul 7, 2005 #

Endurance (low intensity) (Running) 1:10:00 [2]

Tuesday Jul 5, 2005 #

Endurance (low intensity) warm up/down (Running) 18:52 [2]

Stretching 10:00 [1]

Intervals intervals (Running) 45:50 [4]

Repeats - 20 x 200 with full recovery.

:38/1:46 143/110
:40/1:37 146/108
:39/1:37 108*/112
:40/1:36 150/119
:40/1:41 120*/118
:38/1:38 123*/121
:38/1:41 139/113
:38/1:41 151/116
:38/1:41 116*/116
:38/1:43 180*/113
:37/1:46 163/117
:37/1:54 118*/109
:37/1:38 157/113
:37/1:35 118*/122
:37/1:34 122*/121
:38/1:42 156/112
:37/1:38 52*/118
:37/1:39 129*/114
:36/1:34 114*/121
:38/1:35 157/117

*Probably not right.

Monday Jul 4, 2005 #

Endurance (low intensity) long (Running) 1:28:00 [2]

Dirt road / trails.

Sunday Jul 3, 2005 #

Endurance (low intensity) long (Running) 1:36:00 [2]

Dirt road / trails.

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