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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 29 days ending Feb 29, 2008:

activity # timemileskm+m
  Run21 13:48:04 45.69 73.52
  Rowing Machine8 7:46:30 17.26 27.78
  Bike10 4:50:00 57.06 91.83
  Weight training9 4:25:00
  Orienteering3 3:32:24 18.52(11:28) 29.8(7:08) 400
  Cross Training4 50:00
  Plyometrics2 7:00
  Hike1 5:00
  Total29 35:23:58 138.52 222.93 400
  [1-5]29 35:23:28
averages - weight:163lbs

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Friday Feb 29, 2008 #

Weight training 30:00 [3]

A good session as the gym was fairly empty.

20, 20, 25 dips/30, 30, 30 knees, etc...

Pull-ups/triceps, arm superset with extra 2.5 on each end, then right into push ups/bonus abs. (Push-ups on one of those gimmicku disc-things, which if I don't have to pay for explicitly, I may benefit from...)

Some other random arms. It was an arm wrecking day.

Bike 30:00 [2]

Level 6 hills on the harder machine.

Run warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: February 2008 Asics

Easy warmup.

Run 20:00 [3] 2.85 mi (7:01 / mi)
shoes: February 2008 Asics

Level 7 hills, 8.3 mph again, but after the last hill took it up faster and further than before, giving me an extra .05 miles on the total.

Felt great.

Run warm up/down 5:00 [1] 0.6 mi (8:20 / mi)
shoes: February 2008 Asics


Thursday Feb 28, 2008 #

Run 41:00 intensity: (5:00 @1) + (31:00 @2) + (5:00 @3)
shoes: February 2008 Asics

TNT. Late again.

Over to the track with Dasha and a couple of laps with her, until Tom lapped us. Then with him for a while, but eventually a little harder, pushing it on the 100 meters around the curves (or a little more than 100 as I was running in the middle to outside lanes.)

Did about 15 hard pieces.

Plyometrics 4:00 [5]
shoes: February 2008 Asics

10 stairs.

Run hills 19:00 intensity: (3:00 @1) + (11:00 @2) + (5:00 @3)
shoes: February 2008 Asics

Two sets of 10 hills with the 300 meters in the middle, plus some other random laps at about 7 minute pace. Back to the car.

Wednesday Feb 27, 2008 #

Rowing Machine 1:00:00 [3]

13758 meters, back on 4 damper.

Pretty easy, but very late in the day... After the Sixers game.

Lectures 7 and 8.

Rowing Machine warm up/down 3:00 [1]

To finish the lecture.

Tuesday Feb 26, 2008 #

Run warm up/down 14:46 [1]
shoes: Salomon XCR

Down to the bottom of the hill with Dasha. Completely crappy conditions--muddy.

Run hills 41:02 intensity: (22:17 @2) + (18:45 @4)
shoes: Salomon XCR

TNT. Sadly, GregA was not there. Although, I doubt it would have been fun to run fast on Forbidden Drive like would have been required if he was there, so maybe it worked out OK.

306 343
307 346
306 341
308 348
309 346
309 333

Kind of feeble. In my defense, visibility was so poor that I couldn't really see and so I didn't attack the bottom of the hill like I used to. Also, not great shoes for this. But, clearly, there is work to be done. On the horse.

Run warm up/down 12:00 [1]
shoes: Salomon XCR

Back to the trail head with Dasha and from the bottom of the road to Sandy's. Does not include the trail itself, which we walked.

Monday Feb 25, 2008 #

Weight training 30:00 [2]

Not a good session. Gym was terribly crowded and had that sultry feel to it. As a result, I could not move through my stations efficiently. I also elected to not do my normal supersets; in particular, I wanted to do lat pull downs to exhaustion as a measure to supplement my pull-up training. Did some good lunges and leg extensions, though. And knee-ups.

Bike 30:00 [2] 10.8 mi (2:47 / mi)

Level 11 hills. Not surprisingly, 10.8 miles.

Run 5:00 [1] 0.6 mi (8:20 / mi)
shoes: February 2008 Asics

Easy warmup, 1%.

Run 20:00 [3] 2.8 mi (7:09 / mi)
shoes: February 2008 Asics

Level 7 and 8.3 mph this time, taking it up over the last two minutes, finishing at 10 mph last minute. Felt fine.

Run 5:00 [1] 0.6 mi (8:20 / mi)
shoes: February 2008 Asics


Sunday Feb 24, 2008 #

Orienteering race 1:22:59 intensity: (50:00 @3) + (32:59 @4) **** 11.3 km (7:21 / km) +300m 6:29 / km
shoes: Jalas

QOC Blue at Turkey Run (Prince William Forest.)

Finally, my first decent run at this place in the past year. Fourth try a charm. But, not a great race.

On the plus side I didn't get lost, and almost all the time I was in control and suprisingly, concentrating pretty well. I was moving pretty well and I thought pretty strong throughout. There were very few times when I thought I was running maximum speed, however. I just couldn't get the physical flow right through the terrain.

On the negative side: I definitely did not have technical flow. I stopped at virtually every control, stopped occasionally mid-leg (although that doesn't bother me too much) and stopped once to take out a contact (which was torn) and put it back in (apparently I had already lost the other contact so my vision was a definite aggravation. I was proud of myself that I buckled down and didn't let it get to me too much.

I did a better job, but not perfect, on the crude compass work. I didn't deviate too much from the line. The big problems I had were inefficiency: spending more time in easily avoided green/blowdown, up and down unncessarily, and too much orthogonal running along roads when afraid to dive into the forest.

I also noticed, for the first time accutely, that green and some other things on this map differ--not so much in the local area, but from area to area. That must be a product of the different mappers.

Anyway, the despite my decent run, Big Eddie still opened a can to the tune of 8+ minutes. I think his was a really good run.

Saturday Feb 23, 2008 #

Event: DVOA Nolde

Rowing Machine 1:00:00 [2]

Very perfunctory workout. Moved the damper to 5/6.



Honorary TNT member Curtis did pretty well at the Big East.

Friday Feb 22, 2008 #

Weight training 30:00 [2]

Decent session. Did 20, 20, 24 dips in the superset with now 3x30 quality knee ups; pull-up/tricep superset; 2, 3, 4, 5 plates x 20 leg press, etc... Also, some shrugs for variety.

Bike 30:00 [2] 10.8 mi (2:47 / mi)

Bike felt really easy tonight, but I was taking it really easy, too.

Run warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: February 2008 Asics

To get used to running.

Run 20:00 [3] 2.75 mi (7:16 / mi)
shoes: February 2008 Asics

8.2 mph, level 7 hills.

Time to start ramping up the speed. 8.2 is fairly easy, and 8.5 should be, too. 9 will be more challenging. I'll give that a couple weeks.

I'm backing off the incline because at level 8 the maximum slope is too much for a regular running motion.

At 1:45 left, went to 8.5, and increased by .5 every 30 seconds, finishing at 10 mph for the last 30 seconds.

Run warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: February 2008 Asics


Thursday Feb 21, 2008 #

Run 58:00 intensity: (3:00 @1) + (40:00 @2) + (9:00 @3) + (6:00 @4) 8.0 mi (7:15 / mi)
shoes: February 2008 Asics

TNT. Ran with Tom the whole way. Most of it was fairly easy, but Tom did do one fast mile and I tagged along. My stomach was not great and it kept me from doing intervals and jumps at the end. But, an easy day was OK, too.


Tom made a brilliant vegetarian (Asian-inspired?) chile. And the delectable coconut/mango cake.

Wednesday Feb 20, 2008 #

Rowing Machine 1:00:00 [3] 14.34 km (4:11 / km)


A real nice session. Pretty sure I averaged under 20. The last 10 minutes I occassionally hit 21, but I took it down.

I should do some more speed pieces.

Looked at the records, and it appears I did 14850 or so in the new era, probably with the damper on 5/6 and without assiduously keeping spm down.

Rowing Machine warm up/down 2:00 [2]

To finish up lectures 5 and 6.

Tuesday Feb 19, 2008 #

Run warm up/down 5:30 [1]
shoes: Salomon XCR

Down to the trail with Greg.

Run 41:39 intensity: (30 @0) + (35:09 @3) + (6:00 @4) 10.0 km (4:10 / km)
shoes: Salomon XCR

Down (almost) to the bridge with Greg.

The way out was cruisy and conversational. The way back was harder, and part of it may have been level 4. I was expecting (hoping) to have been under 20, but no dice. But, there certainly was some gas in the tank that could have been burnt at the end.

Run warm up/down 16:00 intensity: (6:00 @1) + (10:00 @2)
shoes: Salomon XCR

Ran back to find Dasha and went back to Sandy's wih her. But we walked up the hill to the road.

Monday Feb 18, 2008 #

Weight training 35:00 [2]

Nice weight session.

Did the usual, but 3x20 dips, 3x30 knee ups, and up to 220 on the chest press.

Also, had nice form and good rhythm on my lunges (with 30.)

Better be careful lest I become too strong.

Bike 30:00 [2] 10.8 mi (2:47 / mi)

Level 10 on the easy machine.

Run 20:00 [3] 2.67 mi (7:29 / mi)
shoes: February 2008 Asics

8 mph, level 8.

Felt great. Some tightness in the upper left hamstring, but felt bouncy and strong. Need to increase speed on this.

New shoes have more mid/fore foot support, but not as responsive as Sauconys.

Cross Training 10:00 [2]

Level 6, cooldown. Legs tired.


Radio Nowhere is a great song.

Sunday Feb 17, 2008 #


Run 1:00:00 intensity: (20:00 @1) + (40:00 @2)
shoes: Salomon XCR

Over to Tyler fence, and back. Ran to the school with Dasha.

Saturday Feb 16, 2008 #

Run 1:35:00 intensity: (25:00 @1) + (1:10:00 @2)
shoes: Salomon XCR

Easy run over to the field in Tyler with Dasha, then looped around, over to the Ridley campsite, and back to meet Dasha and get the Saturn out of the mud.

Friday Feb 15, 2008 #

Rowing Machine 1:01:30 intensity: (56:30 @2) + (5:00 @3)

Got home after 8 so the gym was not an option. Neither was a high quality workout.

Finished lectures 3 and 4.

Thursday Feb 14, 2008 #

Bike 30:00 [2]

Level 6 hills.

Run 25:00 [2] 2.92 mi (8:34 / mi)
shoes: 9 2007 Saucony

Level 6 hills.


Another morning crap session. I hate working out in the morning. It takes me most of the workout to wakeup and it is hard to do any quality.

Morning workouts make me think it is hard to have a job, workout, and a life.

Wednesday Feb 13, 2008 #

Weight training 15:00 [2]

A dismal morning session.

Quick all body weight resistance set. I thought it would take 10 but it took 15.

Bike 20:00 [2]

Level 6 hills.

Run 20:00 [2] 2.34 mi (8:33 / mi)
shoes: 9 2007 Saucony

Level 7 hills.


Got home a little after 10. Tired.

Tuesday Feb 12, 2008 #

Rowing Machine 1:00:00 [2] 13.44 km (4:28 / km)

Didn't get home until after 8 so the workout was harried, after dinner, and without a lot of kick (started at 10 or so.)

Stayed at 20 spm.

Monday Feb 11, 2008 #


13.86 level 11

Weight training 30:00 [2]

A lot of people at the gym and I couldn't transition fast enough to maintain intensity.

Did 16, 16, then 25 dips -- nice improvement there -- pull-ups, arms, leg press, calves, extensions, etc...

Bike 30:00 [4] 13.86 mi (2:10 / mi)

Level 11 hills.

This was on a non-TVed machine, and therefore one with the different resistance profile than I normally use. So, it was tough. A consequence, however, was that I think I did my longest 30 minute "distance."

Hike 5:00 [1]
shoes: 9 2007 Saucony

5 minutes to decompress the legs.

Run 30:00 [2] 3.5 mi (8:34 / mi)
shoes: 9 2007 Saucony

Level 7 hills, 7 mph.

Sunday Feb 10, 2008 #

Rowing Machine 1:00:00 intensity: (30:00 @2) + (30:00 @3)

14037 meters/4.5/~20 spm.

Lecture 3 and part of 4. To the cusp of Charlemagne.

Saturday Feb 9, 2008 #

Event: DVOA Tyler

Run 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Asics Dirt Devils

Easy warmup, punctuated with the boathouse at 5 minutes.

Orienteering race 14:55 [4] **** 2.6 km (5:44 / km)
shoes: Asics Dirt Devils

Tyler sprint. Apparently, the same course as last time, but backwards, and with a slightly different start. Still, seemed fresh and was a great sprint.

Bad first and 4th? controls. On the latter, encountered a frisbee golf outing and had to take a large detail to the left through the green.

It was great to race against Greg. I was surprisingly competitive. He beat me handily, but most was due to the 4th control. He would have still gotten me, but it would have been much closer.

Legs felt aggressive.

Orienteering race 38:30 [4] *** 6.8 km (5:40 / km) +100m 5:16 / km
shoes: Asics Dirt Devils

Tyler Pink course.

Apparently we weren't supposed to go into the fields but everyone did? (Except for Greg, I think.)

Legs felt flat at the outset. Should I have eaten/drank between races?

During the middle I got my stride and maxed out velocity. During one downhill late in the course I was running at max speed. Greg got me by 3-4 seconds on that one. I was thinking about leg turnover on that stretch, and thinking I need to run faster. The body was willing but the legs not able.

Because Greg didn't take the fields in the beginning, our splits aren't comparable at times. Still, generally close, except for the penultimate, when I was ~50 seconds slower. Not sure why...

Friday Feb 8, 2008 #

Weight training 45:00 [2]

No legs today because I think I've found I ruin whatever speed I have by doing legs before a fast run. So, I did 45 minutes of upper body (mostly.)

My superset, though with rest during the first part as a dude was there. Highlight was getting 20 dips on the last one.

Pull-ups, Arnold's, nice arm set, etc... All good. Muscles don't suck, and the good thing is I am lighter than I used to be at comparable strength levels. I suspect my body fat is getting to a good level.

Bike 30:00 [2]

Level 12 hills.

Run 20:00 [2] 2.34 mi (8:33 / mi)
shoes: 9 2007 Saucony

Level 6 hills, 7 mph.

Cross Training 10:00 [2]

Level 6--just a cooldown.

Thursday Feb 7, 2008 #

Run 55:00 intensity: (27:00 @2) + (20:00 @3) + (8:00 @4)
shoes: 9 2007 Saucony


Got off to a bad start because 1) was 16 minutes late, 2) had no watch, 3) had no shirt, 4) GI (apparent later) not quite stable.

Plan was intervals but 2 largely eliminated that. So, I ran with Tom at cruising pace, but that pace got faster and I probably did ~3 miles sub 7, but really hard to tell. I eventually made a lap on Tom, but it was tough. Then, my stomach really balked, and I cut the run a few minutes short. Just enough running.

Plyometrics 3:00 intensity: (1:00 @1) + (2:00 @5)

Five stairs. Stomach gave me permission, but not carte blanche.

Wednesday Feb 6, 2008 #

Rowing Machine 1:00:00 [3]

Didn't get home until 9, and it was after a large steak dinner.

Somehow managed to row for an hour, while listening to lectures 1 & 2 again.

213.9 splits?

Tuesday Feb 5, 2008 #

Run 1:00:07 intensity: (10:00 @1) + (15:00 @2) + (35:07 @4)
shoes: Salomon XCR


Ran with GregA. Wanted to get a warmup in and limit my tempo run, so ran down to the Inn and waited for Greg there.

He came by in almost exactly 15 minutes.

Then down with him to the bridge, at which point I turned around, but he continued on for another minute. I stayed with him to the bridge but the last few minutes were really a lot of work. I thought he would catch me up on the way back but I was able to hold him off somehow.

1400 to the bridge; 1448 back to the end of the Inn; 619 from there.

The total time is not good--I would have thought that Greg and I would have done better running together.

I think Greg is even stronger relative to me than last time I ran with him. It will be interesting to see his spring season.

Walked up the trail and jogged really slowly on the road with Dasha back up.


According to my recent research, I am entering my 23rd year of orienteering. All with DVOA. (Although I have had secondary affiliations from time to time.)

Is it philopatry? (It looks like it.)

Where is Heraclitus? Or Sheryl Crowe?


It appears I may not have orienteered at all in 2002. Still, a very nice year.

Seemingly, happiness does not require orienteering. And orienteering does not imply contentment. They can coexist, certainly, but there is not causality.

And happiness != contentment, as one can be happy and not content apparently. Still, as one's cares recede in the distance, so to speak, contentment should increase?

Monday Feb 4, 2008 #


FYI--These guys know how to do "back room brainstorming"

Weight training 30:00 [2]

A good session.

New go to set is dips, knee raises, back extensions. 15, 25, 40 reps.

Did a superset of pull-ups, calves (8 x 3; 40 x 3) They are pretty complementary...

Arm superset with the bar--worked well. 15 x 30 delts plus 3 x 30 lunges. Also leg press.

Bike 30:00 [2] 10.8 mi (2:47 / mi)

Level 12 hills.

Run 20:00 [3] 2.67 mi (7:29 / mi)
shoes: 9 2007 Saucony

Felt so much better than last time. Level 8, 8 mph.

Killers are great, but nothing beats U2.

Cross Training 10:00 [2]

Basically, a cooldown. A towel would have been nice.

Sunday Feb 3, 2008 #

Run 14:00 [2]
shoes: May 2007 Integrators

Warmup in the field

Orienteering race 1:16:00 [3] *** 9.1 km (8:21 / km)
shoes: May 2007 Integrators

QOC Greenbelt Blue. Mispunched on a similiar ditch feature.

When I checked it out after the race it seemed much closer to the actual control than I expected. Also, the geometry of the area did not make sense. Something was not quite right.

Anyway, slow again, but orienteered OK. Felt pretty smooth running and didn't really get tired but I didn't feel like I had a top end.

I did like the event though, but it was green. Map printing was very nice (thanks Valerie!) and the meet was exceedingly friendly (thanks Heidi!)

Course was good too, but the forest got old after a while. Also, one or two of the controls were questionable and very hard to spike. The one I flubbed was probably OK, but I do think space was distorted there a bit.

Saturday Feb 2, 2008 #

Run 40:00 intensity: (18:00 @1) + (19:00 @2) + (3:00 @5)
shoes: 9 2007 Saucony

Ran over to the school with Dasha, real easy. Then some 200s with 100m rest, jogging. I am slow. Did the first in 35 and the rest in 36. Maybe 5? I'll have to check. Back with Dasha but a little faster.

Rowing Machine 40:00 intensity: (37:00 @2) + (3:00 @5)

Special sauce workout.

15 minutes then the intervals started. Hit 130 and 49 at the peak and then tailed off as designed. 6 x 30 with 4 minutes paddling.

Friday Feb 1, 2008 #


ALu invited me to play golf in NC in April. I think I will regret it if I don't go.

It is noski, but all of a sudden I have lost one of my primary motivations to train.


I have been thinking about what a factor analysis or PCA of people's assessment of the presidential candidates would look like and what weight they would assign to different factors.

Would personality (charisma and all those other things) and platform (ideas, objectives) stand-out as factors? Which would dominate? Are there other orthogonal factors?

Now, apply this lens to different electoral systems. How would this play out under timocracy, autocracy, plutocracy, etc? I'd be interested in the unfolding of the process as well as binary evaluations. How about in a caucus, primary, general election situation?

Weight training 20:00 [2]

Condensed weights. Dips, back, pull-downs, etc.

Bike 30:00 [2]

Level 11.

Run 20:00 [2] 2.33 mi (8:35 / mi)
shoes: 9 2007 Saucony

Level 8 hills. Intended to do 8 mph, but my upper left hamstring was so bad today that I couldn't even do that. By the end I felt loser, but decided to keep it easy.

Cross Training 20:00 [2]

Level 6 hills.

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