Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mindsweeper

In the 31 days ending Mar 31, 2009:

activity	#	time	miles	km	+m
Endurance (low intensity)	21	20:37:32	1.0	1.61	1552
Race	3	4:03:31	11.93	19.2	1590	26 /	38c	68%
Intervals	8	3:56:29
Strength	6	2:21:30
Stretching	20	2:11:18
Total	22	33:10:20	12.93	20.81	3142	26 /	38c	68%

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Tuesday Mar 31, 2009 #

Endurance (low intensity) warm up/down (Swimming) 6:28 [2]

Endurance (low intensity) long (Swimming) 17:32 [2]

Strength 23:57 [3]

Stretching 9:15 [1]

Sunday Mar 29, 2009 #

Race race (Orienteering) 2:01:41 [4] *** 11.6 km (10:29 / km) +785m 7:50 / km
spiked:14/20c

Golden Goat.

An early butterfly loop meant that for most of the race I didn't see anyone else. I think pack running is a fun part of Goats, but otherwise it was a fun course.

Stretching 6:00 [1]

Saturday Mar 28, 2009 #

Endurance (low intensity) long (Biking) 1:29:08 [2] +370m

Hawk Hill loop.

Friday Mar 27, 2009 #

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

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

Stretching 4:00 [1]

Intervals intervals (Running) 29:28 [4]

4 x 400 R w/full recovery + 1 x 1000 T

1:13 @ 147 / 4:00 @ 95
1:14 @ ? / 3:48 @ 94
1:13 @ ? / 3:55 @ 97
1:13 @ 160 / 3:53 @ 98
3:44 @ 157

Wednesday Mar 25, 2009 #

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

Endurance (low intensity) long (Swimming) 22:09 [2]

Strength 21:50 [3]

Stretching 10:17 [1]

Tuesday Mar 24, 2009 #

Endurance (low intensity) warm up/down (Biking) 47:00 [2]

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

Stretching 4:00 [1]

Intervals intervals (Running) 22:44 [4]

4 x 1000I w/200m rest.

3:26 @ ? / 2:57 @ 103
3:27 @ ? / 3:01 @ 100
3:26 @ 170 / 2:59 @ 101
3:29 @ 167

Sunday Mar 22, 2009 #

Endurance (low intensity) long (Orienteering) 1:09:28 [1]

Field checking at Spring Lake.

Race tempo (Orienteering) 16:05 [4]

Test ran one of the Spring Lake courses.

Saturday Mar 21, 2009 #

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

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

Strength 23:22 [3]

Stretching 9:30 [1]

Stretching 2:00 [1]

Thursday Mar 19, 2009 #

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

Stretching 5:00 [1]

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

Intervals intervals (Running) 34:05 [4]

7 x 400m R w/full recovery.

1:13 @ 161 / 4:16 @ 97
1:15 @ 163 / 3:59 @ 95
1:13 @ 163 / 4:17 @ 101
1:13 @ 163 / 4:23 @ 102
1:11 @ 164 / 4:13 @ 101
1:14 @ 163 / 4:25 @ 103
1:13 @ 166 /

Wednesday Mar 18, 2009 #

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

Stretching 4:00 [1]

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

Intervals intervals (Running) 28:04 [4]

6 x 800m I w/200m rest.

2:46 @ 162 / 2:29 @ 104
2:48 @ 163 / 2:13 @ 106
2:47 @ 166 / 2:15 @ 103
2:47 @ 168 / 2:13 @ 105
2:49 @ 165 / 2:13 @ 111
2:43 @ 168 /

Tuesday Mar 17, 2009 #

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

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

Stretching 10:19 [1]

Sunday Mar 15, 2009 #

Endurance (low intensity) warm up/down (Running) 17:00 [1] +262m

Stretching 6:00 [1]

Race race (Orienteering) 1:45:45 [3] **** 7.6 km (13:55 / km) +805m 9:06 / km
ahr:134 max:159 spiked:12/18c

Briones, Blue course.

A tough course set by Jonas. Good use of vegetation for navigation, but map was a bit weak in some spots.

Saturday Mar 14, 2009 #

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

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

Strength 22:00 [3]

Stretching 11:20 [1]

Thursday Mar 12, 2009 #

Endurance (low intensity) warm up/down (Biking) 47:00 [2]

Endurance (low intensity) warm up/down (Running) 12:30 [2]

Stretching 4:00 [1]

Intervals intervals (Running) 31:36 [4]

3 x (200/200/400 R w/full recovery)

0:37 @ 135 / 2:32 @ 95
0:36 @ 126 / 2:19 @ 114
1:13 @ 167 / 4:32 @ 102
0:35 @ 145 / 2:37 @ 104
0:35 @ 160 / 2:26? @ ?
1:14? @ 163 / 4:53 @ 100
0:36 @ 148 / 2:28 @ 105
0:36 @ 156 / 2:35 @ 107
1:13 @ 160 /

Wednesday Mar 11, 2009 #

Endurance (low intensity) warm up/down (Swimming) 6:37 [2]

Stretching 8:00 [1]

Endurance (low intensity) long (Swimming) 37:21 [2] 1.0 mi (37:21 / mi)

8 x (100m crawl + 100m breaststroke)

Tuesday Mar 10, 2009 #

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

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

Stretching 4:00 [1]

Intervals intervals (Running) 43:10 [4]

2 x (1400 + 1200 + 800 I w/200 + 200 + 400 recovery)

4:58 @ ? / 4:06 @ 96
4:12 @ 173 / 3:30 @ 100
2:49 @ 165 / 3:55 @ 113
5:00 @ 169 / 4:05 @ 100
4:16 @ 170 / 3:30 @ 100
2:50 @ 166 /