Training Log Archive: mindsweeperIn the 7 days ending Aug 9, 2008:
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Saturday Aug 9, 2008 #
Endurance (low intensity) warm up/down (Running) 15:00 [2]
I warmed up well considering it was going to be a short race.
Endurance (low intensity) warm up/down (Running) 5:00 [1]
A short cool down to get some lactic acid out of those heavy legs.
Stretching 12:00 [1]
Stretching before and after the race.
Race race (Orienteering) 1:13:01 [4] *** 10.5 km (6:57 / km) +255m 6:12 / km
spiked:12/27c
US Championships Day 1.
Many small mistakes added up, and I ended up much further behind the lead pack than I had hoped. I also had problems running efficiently through the rough open, which had lots of knee height bushes of some sort.
On a positive note, none of the navigational mistakes were very big.
Many small mistakes added up, and I ended up much further behind the lead pack than I had hoped. I also had problems running efficiently through the rough open, which had lots of knee height bushes of some sort.
On a positive note, none of the navigational mistakes were very big.
Thursday Aug 7, 2008 #
Endurance (low intensity) warm up/down (Treadmill) 15:47 [2]
Intervals intervals (Treadmill) 6:51 [4]
2 x 400 R w/full recovery
Approximately 1:16 for each.
1% incline.
Approximately 1:16 for each.
1% incline.
Stretching 8:00 [1]
Note
I signed up for a 1 hour massage at UCSF Bakar. I told the masseur to focus on my main running muscles and my back, and felt nice and refreshed afterwards.
Tuesday Aug 5, 2008 #
Endurance (low intensity) warm up/down (Biking) 46:00 [2]
Endurance (low intensity) warm up/down (Running) 9:00 [2]
Stretching 6:00 [1]
Intervals intervals (Running) 25:02 [4]
4 x 400m R w/ full recovery + 1000 m T
1:16 @ 160 / 4:20 @ 120
1:18 @ ? / 3:55 @ 119
1:17 @ 159 / 4:02 @ 115
1:16 @ 164 / 3:54 @ 117
3:46 @ 160
1:16 @ 160 / 4:20 @ 120
1:18 @ ? / 3:55 @ 119
1:17 @ 159 / 4:02 @ 115
1:16 @ 164 / 3:54 @ 117
3:46 @ 160
Sunday Aug 3, 2008 #
Stretching 6:00 [1]
Endurance (low intensity) warm up/down (Running) 52:51 [2]
Running along the paved river trail in Saint Paul, MN. (Making sure to not run on the said pat.
Intervals (Running) 22:00 [4]
2 x 10 minute tempo with 2 minute rest.