Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 30 days ending Sep 30, 2003:

activity	#	time	miles		km		+m
Orienteering	7	10:46:42	17.27		27.8		1390
Cross Training	7	3:20:00	4.5		7.24
Weight training	7	3:10:00
Bike	8	2:50:00	14.0		22.53		400
Run	2	1:40:50	2.0		3.22
Rowing Machine	2	19:00	3.05	(6:14)	4.91	(3:52)
Total	17	22:06:32	40.83		65.7		1790

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Monday Sep 29, 2003 #

Weight training 10:00 [2]

Dips, crunches

Bike 15:00 [2]

to/from gym

Cross Training 30:00 [4]

backwards/forwards
404 calories, level 8

Rowing Machine 9:00 [3] 2.38 km (3:47 / km)

Sunday Sep 28, 2003 #

Orienteering (French Creek East Blue) 1:15:47 [4] +365m

Best run in years. Ran decently and had about 1:30 minutes of mistakes total.
(Also was within one minute of desired personal 'winning' time based on my estimate of French Creek orienteering and current speed.)

Blue - Splits

Saturday Sep 27, 2003 #

Orienteering 1:30:00 [2]

French Creek training

Thursday Sep 25, 2003 #

Bike 15:00 [2]

To/from gym

Weight training 10:00 [2]

Chest + abs

Rowing Machine 10:00 [4] 2.53 km (3:57 / km)

21-25 spm
hard to believe I ever earned renown on this machine

Cross Training 30:00 [3]

Wednesday Sep 24, 2003 #

Weight training 40:00 [3]

Cross Training 30:00 [3]

Bike 15:00 [2]

to/from gym

Sunday Sep 21, 2003 #

Orienteering 1:11:15 [4] 7.5 km (9:30 / km) +245m 8:10 / km

Hickory Run red

Saturday Sep 20, 2003 #

Orienteering (Line O) 2:30:00 [2]

Hickory Run
1st part, contour only
2nd part, normal map

Wednesday Sep 17, 2003 #

Run 33:50 [3]

East Rock
Too dark to see the road so I bailed early.

Sunday Sep 14, 2003 #

Orienteering 1:40:40 [4] 8.6 km (11:42 / km) +400m 9:30 / km

Camp Horseshoe
By the first control, I realized my expectations for map/course quality had to be adjusted downwards significantly. Everything was nominally in the right place and the map was OK, but several times things were questionable. Then, there were all those rocks.
I'm not sure the course setter ever set his foot in the woods. If he had, maybe there wouldn't have been a 6.5 km green course pushing 300 m climb.

Orienteering (control pickup) 50:00 [2]

Picking up controls convinced me that this was unpleasant stuff.

Thursday Sep 11, 2003 #

Weight training 10:00 [3]

Bare essentials.

Cross Training 30:00 [4] 4.5 mi (6:40 / mi)
max:160

519 calories/level 12
I felt like I was putting out maximum effort but couldn't get heart rate or rpm high enough.
I'm not sure this is the same machine as at Penn...

Bike 15:00 [2]

To/from gym.

Tuesday Sep 9, 2003 #

Bike 15:00 [2]

To gym

Weight training 40:00 [3]

basics

Cross Training 30:00 [3]

Sunday Sep 7, 2003 #

Run 17:00 [2] 2.0 mi (8:30 / mi)

Warm-up, cool-down

Run 50:00 [4]

2x East Rock + 3 x 4 minute hill intervals

Saturday Sep 6, 2003 #

Orienteering 1:13:00 [4] 7.3 km (10:00 / km) +380m 7:56 / km

Orienteering at Tarryville, Ct. Hilly. Ran decently, slowly at first but later often with trepidation. I could not negotiate the rocky hillsides adroitly and often subjected myself to more of them than I should have. Had maybe 8-10 minutes of overt mistakes - mostly in control circle when I was really tired. 1 or 2 route choices also crudely executed.

Friday Sep 5, 2003 #

Bike 1:00:00 [4] 14.0 mi (4:17 / mi) +400m 3:56 / mi

3 x East Rock

Thursday Sep 4, 2003 #

Weight training 40:00 [3]

Cross Training 30:00 [3]

Bike 15:00 [2]

Wednesday Sep 3, 2003 #

Bike 20:00 [2]

To and from gym

Weight training 40:00 [3]

back in the lame Yale gym

Cross Training 20:00 [3]

Monday Sep 1, 2003 #

Orienteering 36:00 [4] 4.4 km (8:11 / km)

Green relay leg - felt strong but had ~4-5 minutes mistakes.

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