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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 30 days ending Jun 30, 2004:

activity # timemileskm+m
  Run11 6:06:00 1.5 2.41
  Cross Training9 4:30:00
  Weight training9 4:09:30
  Orienteering4 3:33:25 11.89 19.13 315
  Paddling/Orienteering1 53:09
  Bike2 45:00 10.8 17.38
  Map Hike/Run1 45:00
  Rowing Machine1 10:06 1.55(6:30) 2.5(4:02)
  Total17 20:52:10 25.74 41.42 315

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Wednesday Jun 30, 2004 #

Weight training 18:00 [3]

Quick. Higer reps, mostly legs.

Cross Training 30:00 [4]
ahr:150 max:156

Felt tired. Not a good show.

Rowing Machine 10:06 [4] 2.5 km (4:02 / km)
max:162

Monday Jun 28, 2004 #

Weight training 41:30 [3]
ahr:109 max:145

As an experiment, I logged the heart rate of a standard, balanced weight workout.

Today was heavier on legs, but highest heart rate was late in the workout, actually on arm curls.

From HR monitor, calories spent was 323 but that is probably low.

Cross Training 30:00 [4]
ahr:147 max:155

Level 14 hills. 586 calories.
Legs starting to feel tired.

Bike 30:00 [3] 10.8 mi (2:47 / mi)
max:148

Level 14 hills.
281 calories.
Legs more tired.

Run 15:00 [3] 1.5 mi (10:00 / mi)
ahr:143 max:152

Level 11 hills.
Legs most tired.

Note

This was the "hard" workout of the week.
Total calories 323+586+281+193=1383

Sunday Jun 27, 2004 #

Run 40:00 [2]
ahr:129 max:144

Run around the lake with Dasha and Kolya.

Saturday Jun 26, 2004 #

Run 20:00 [2]

Warmup and cooldown.

Orienteering 25:21 [4] 4.0 km (6:20 / km)
ahr:158 max:167

Quantico training.
Good run. Slowed down at the end but otherwise, good effort. Had some trouble finding controls though.

Thursday Jun 24, 2004 #

Weight training 25:00 [3]

Balanced, but mostly legs.

Cross Training 30:00 [3]

Easy, level 11 hills. 560 calories.

Wednesday Jun 23, 2004 #

Run 2:05:00 [2]

Nice run at Mt. Joy with Wyatt.

Note
(sick)

Stomach still upset and have mild headache. Luckily it isn't any worse during or immediately after running.

Tuesday Jun 22, 2004 #

Weight training 30:00 [3]

A bit of everything.

Cross Training 30:00 [3]
max:143

Aimed to keep it easy: 80-85 rpm, level 11 hills.
555 calories.
Stomach felt OK but not 100%.

Bike 15:00 [3]
max:141 (sick)

137 calories, 5.44 miles, level 14 hills.

Sunday Jun 20, 2004 #

Run 1:00:00 [2]
ahr:125 max:152

Jogging at Mt. Joy with Dasha. On trails with map.

Saturday Jun 19, 2004 #

Run 25:00 [2]

Warmup with Vadim

Orienteering 41:49 [5] 5.63 km (7:26 / km) +170m 6:27 / km
ahr:163 max:170

"Orange" course at Ridley. Mass start, with Vadim and I taking the point. Neil Martin was right there, too.

Overall, a nice race. Good focus, hard physical effort, and respectable results for an unpleasant venue. Arguably we slacked a small bit on the last leg or two, but it's all relative. Total effort quite high.

Friday Jun 18, 2004 #

Weight training 30:00 [3]

Mostly legs; some arms and chest.

Cross Training 30:00 [5]
ahr:153 max:163

626 calories, level 12 hills.
Not bad!

Run 7:30 [3]
ahr:145 max:154

Level 11 hills on treadmill @ 6 mph... building strength.

Wednesday Jun 16, 2004 #

Weight training 35:00 [3]

Mostly upper body.

Cross Training 30:00 [4]
ahr:147 max:159

610 calories, level 12 hills.
Felt like I had an extra gear on reserve - I kept the recovery intervals humming.

Run 15:00 [3]
ahr:139 max:149

Level 10 hills on treadmill.

Tuesday Jun 15, 2004 #

Weight training 35:00 [3]

Mostly legs and a little upper body.

Cross Training 30:00 [3]
ahr:137 max:153

561 calories.
Easy level 12.

Run 6:30 [3]
ahr:142 max:150

level 14 hills.
bailed early.

Sunday Jun 13, 2004 #

Run 15:00 [2]

Warmup, cooldown

Orienteering 37:15 [5] 6.6 km (5:39 / km) +145m 5:05 / km
ahr:161 max:179

Mt. Joy red. Close to perfect - and ran hard.

Saturday Jun 12, 2004 #

Map Hike/Run 45:00 [2]
ahr:108

Training with Dasha and Kolya

Run 37:00 [3]
max:158

Sunday Jun 6, 2004 #

Orienteering 45:00 [3]

Charcoal platform hunting with Vadim. Fairly easy to find when you you are doing legs of 150m.

Orienteering 45:00 [3]
ahr:127 max:154

Charcoal platform hunting with Vadim. Fairly easy to find when you you are doing legs of 150m.

Orienteering 19:00 [4] 2.9 km (6:33 / km)
ahr:156 max:170

Yellow course FCC

Paddling/Orienteering 53:09 [3]
ahr:129 max:163

Canoe-O at FCC. Our crack team tried hard but lost out to the Cornishes' superb effort. They executed well!

Thursday Jun 3, 2004 #

Weight training 15:00 [2]

Cross Training 30:00 [5]

615 calories.
Again, maximum effort for (slightly better than last time) so-so output.

Tuesday Jun 1, 2004 #

Weight training 20:00 [2]

Cross Training 30:00 [5]

608 calories.
I had to put out a 5 effort to achieve a respectable calorie output - ergo I have lost some conditioning, at least vis-a-vis this machine.

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