Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 30 days ending Apr 30, 2004:

activity	#	time	miles	km	+m
Orienteering	6	8:15:13	32.37	52.1	1605	47 /	86c	54%
Run	12	7:40:00	31.3	50.37
Cross Training	10	4:30:00
Weight training	9	3:35:00
Rowing Machine	1	14:30
Total	19	24:14:43	63.67	102.47	1605	47 /	86c	54%

2:05

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» now

Friday Apr 30, 2004 #

Weight training 20:00 [3]

Basics

Cross Training 20:00 [2]

Forwards only. Fairly easy - calorie counter miscalibrated.

Wednesday Apr 28, 2004 #

Weight training 25:00 [3]

Basic upper body

Run 50:00 [2] 5.0 mi (10:00 / mi)
ahr:134 max:143

level 8 hills

Cross Training 10:00 [2]
ahr:134 max:141

level 17 hills, backwards/forwards
153 calories

Tuesday Apr 27, 2004 #

Cross Training 30:00 [4]

Backwards/forwards at Yale
Level 14
504 calories - a new PR. Nice!

Run 20:00 [2] 2.0 mi (10:00 / mi)

Level 4 hills. Easy.

Weight training 10:00 [2]

300 situps + back

Sunday Apr 25, 2004 #

Orienteering 1:56:43 [4] 13.0 km (8:59 / km) +500m 7:32 / km

Billygoat

Billygoat - Splits

Saturday Apr 24, 2004 #

Orienteering 45:23 [4]

Billygoat short.
Hosed three controls really seriously. Never got into the map. Luckily I had somone to run with after 11.

Blue - Splits

Thursday Apr 22, 2004 #

Weight training 40:00 [3]

Arms, chest, shoulders, abs and back.

Cross Training 30:00 [3]
ahr:142 max:155

Level 7 hills easy.
449 calories.

Run 20:00 [3] 2.0 mi (10:00 / mi)

First part of 30 minute run. Forgot to start HR monitor for the first 20.
Level 20 hills.

Run 10:00 [4]
ahr:160 max:165

10+ hills and increased the speed.

Wednesday Apr 21, 2004 #

Run 50:00 [3]
ahr:137 max:166

Easy run up East Rock and back, taking the circuitous route. Did some strides at around 40 minutes in.

Sunday Apr 18, 2004 #

Orienteering 59:40 [4] 8.7 km (6:51 / km) +100m 6:29 / km
ahr:159 max:167 spiked:16/21c

Fatlands red course.

Good race except for a 2.0 minute loss in area that's mostly patchy dark green with some yellow and lots of unmapped trials where I became ensnared in briars.

Aside from that though, I would have won by 1 minute, so I was running well - especially in the beginning. Vadim had a great race too.

** note -- started here? **

Orienteering 18:00 [2] 2.0 km (9:00 / km)

Fatlands white with Pat, Wyatt and Vadim as cooldown.

Red - Splits

Saturday Apr 17, 2004 #

Run 30:00 [3]
ahr:145 max:154

To the finish line of the race course.

Friday Apr 16, 2004 #

Weight training 30:00 [3]

Arms, chest and legs.
Abs done later.

Cross Training 30:00 [4]
ahr:153 max:159

Level 12 hills at Penn.
638 calories, I believe a new PR.

Run 30:00 [3] 3.0 mi (10:00 / mi)
ahr:138 max:146

Level 10 hills on treadmill.

Tuesday Apr 13, 2004 #

Weight training 30:00 [3]

Chest, shoulders, arms, and abs

Cross Training 30:00 [3]
ahr:140 max:153

Felt tired.
440 calories, level 7 hills, backwards forwards.

Run 30:00 [4] 3.3 mi (9:05 / mi)
ahr:145 max:164

Treadmill.
Level 10 hills through 23 minutes, then level 14 and increased the speed.
396 calories.

Saturday Apr 10, 2004 #

Orienteering 1:21:18 [4] 9.41 km (8:38 / km) +300m 7:27 / km
ahr:147 max:160 spiked:6/18c

Great FC woods and a nice day. Some controls hung with no clearance to ground. One behind a tree. Generally not pleased with the hanging but I suppose if I was more on I might not have been affected as much.

Orienteering 44:26 [4] 5.6 km (7:56 / km) +200m 6:44 / km
ahr:150 max:159

2nd course, after about 5-10 minutes rest.

Green - Splits

Blue - Splits