Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 30 days ending Nov 30, 2003:

activity	#	time	miles		km		+m
Orienteering	6	7:31:33	34.55	(13:04)	55.6	(8:07)	1625
Cross Training	11	5:35:00	17.78		28.61
Weight training	7	2:20:20
Run	2	1:20:00	9.0	(8:53)	14.48	(5:31)
Bike	5	1:15:00	4.6		7.4
Rowing Machine	4	1:10:07	11.0	(6:22)	17.71	(3:58)
rowing	1	30:00	3.0	(10:00)	4.83	(6:13)
Total	20	19:42:00	79.93		128.64		1625

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Sunday Nov 30, 2003 #

Orienteering 58:00 [4] 7.5 km (7:44 / km)

Hibernia red
hamstring bothered but legs generally felt strong. I think a little running would do me a lot of good and hopefully I can do it without too much aggravation.

RED - Splits

Saturday Nov 29, 2003 #

Run 40:00 [3] 4.0 mi (10:00 / mi)

Thursday Nov 27, 2003 #

Run 40:00 [3] 5.0 mi (8:00 / mi)

Around the lake in Gaithersburg with Dasha and Kolya

Wednesday Nov 26, 2003 #

Weight training 40:00 [4]

Upper and lower

Cross Training 30:00 [3] 3.4 mi (8:49 / mi)

560 calories, level 12

Tuesday Nov 25, 2003 #

Cross Training 30:00 [4]

Level 14, 637 calories

Bike 15:00 [3]

Felt really slow, dropped to level 10.

~110 calories

Sunday Nov 23, 2003 #

Orienteering 1:12:20 [4] 8.7 km (8:19 / km) +220m 7:23 / km

Blue - Splits

Saturday Nov 22, 2003 #

Weight training 20 [3]

upper body

Cross Training 30:00 [4] 3.18 mi (9:26 / mi)

584 calories, level 14

Bike 10:00 [3]

level 14, 90 calories

Thursday Nov 20, 2003 #

Weight training 5:00 [2]

leg press

Cross Training 30:00 [4]

backwards/forwards. Level 8. 473 calories.

Wednesday Nov 19, 2003 #

Bike 23:00 [1] 2.3 mi (10:00 / mi)

To/from gym

Weight training 20:00 [3]

Legs, abs, and dips

Cross Training 30:00 [4]

backwards/forwards. 443 calories

Sunday Nov 16, 2003 #

Orienteering 52:10 [4] 8.3 km (6:17 / km) +120m 5:52 / km

Nockamixon

Red (Brown+Green) - Splits

Saturday Nov 15, 2003 #

Weight training 35:00 [3]

Upper body

Cross Training 30:00 [4]

Level 12
543 calories

Friday Nov 14, 2003 #

Weight training 35:00 [3]

Legs

Cross Training 30:00 [4]

615 calories, level 15

Bike 15:00 [3]

Level 14

Thursday Nov 13, 2003 #

Rowing Machine 30:00 [4] 7.36 km (4:05 / km)

A personal consequence of growing older is that I can't perform well on < 4 hours sleep.

Cross Training 15:00 [3] 1.8 mi (8:20 / mi)

Machine broken - time warp problem.

Sunday Nov 9, 2003 #

Orienteering 1:07:59 [4] 8.1 km (8:24 / km) +385m 6:47 / km

White Clay Creek Red

Red - Splits

Saturday Nov 8, 2003 #

rowing 30:00 [4] 3.0 mi (10:00 / mi)

Alumni race. 2nd by half a boat to other alumni.
Varisty boat last (caught a crab)

Rowing Machine 43 [5] 0.25 km (2:52 / km)

Mueller 41 secs.

Friday Nov 7, 2003 #

Cross Training 30:00 [4] 3.54 mi (8:28 / mi)

449 calories

Rowing Machine 30:00 [4] 7.6 km (3:57 / km)

Thursday Nov 6, 2003 #

Weight training 5:00 [1]

Abs, dips x 1

Cross Training 30:00 [4]

449 calories, level 12
backwards/forwards

Rowing Machine 9:24 [4] 2.5 km (3:46 / km)

Monday Nov 3, 2003 #

Bike 12:00 [1] 2.3 mi (5:13 / mi)

to/from gym

Cross Training 30:00 [4] 3.0 mi (10:00 / mi)
max:150

backwards/forwards.
449 calories

Cross Training 20:00 [3] 2.86 mi (7:00 / mi)

Elliptical with handles
326 calories

Sunday Nov 2, 2003 #

Orienteering 1:39:02 [4] 12.0 km (8:15 / km) +400m 7:04 / km

Water Gap day 2

Blue - Splits

Saturday Nov 1, 2003 #

Orienteering 1:42:02 [4] 11.0 km (9:17 / km) +500m 7:33 / km

Water Gap day 1

Blue - Splits

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