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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 30 days ending Sep 30, 2005:

activity # timemileskm+m
  Run17 11:07:10 76.83 123.64 112
  Orienteering7 10:17:31 43.58 70.14 925
  Cross Training5 1:55:00
  Bike6 1:50:00 34.0 54.72
  Weight training4 1:41:00
  Map hike1 30:00 2.5(12:00) 4.02(7:27)
  Total26 27:20:41 156.91 252.52 1037

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Friday Sep 30, 2005 #

Note
(sick)

Decided to try to get over cold.
P(Highlander)=.2

Thursday Sep 29, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

to gym

Run 35:00 [2] 4.08 mi (8:35 / mi)
shoes: Adidas

7 mph @ 2%

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

from gym

Wednesday Sep 28, 2005 #

Run warm up/down 6:05 [2] 0.75 mi (8:07 / mi)
ahr:121 max:131 shoes: Adidas

to gym

Run 25:00 [2] 2.92 mi (8:34 / mi)
ahr:137 max:146 shoes: Adidas

7 mph @ 2%

Run 10:00 [4] 1.33 mi (7:31 / mi)
ahr:154 max:170 shoes: Adidas

2%
10 minutes with 4 x 1 minute @ 11 mph with :45 rest between (at 6 mph)

Run warm up/down 6:16 [2] 0.75 mi (8:21 / mi)
ahr:131 max:141 shoes: Adidas

from gym

Tuesday Sep 27, 2005 #

Run warm up/down 7:00 [2] 0.75 mi (9:20 / mi)
shoes: Adidas

to gym

Run 25:00 [4] 3.33 mi (7:30 / mi)
shoes: Adidas

level 10 hills, 8 mph. Peaked at 9.2%
512 calories

Run 5:00 [4]
shoes: Adidas

Cool down @ 6 mph plus 2 x 1 minute @ 12 mph (0%)

Run warm up/down 6:00 [3] 0.75 mi (8:00 / mi)
shoes: Adidas

Supposed to be cooldown, but Dasha ran too fast. It was probably less than 6 minutes too.

Note

P(Highlander)=.4

Monday Sep 26, 2005 #

Run 1:00:00 [2] 6.0 mi (10:00 / mi)
shoes: Asics

30:00 down the beach, and 30:00 back. It got dark fast on the return trip and I got to watch cool lightning out over the ocean.

Sunday Sep 25, 2005 #

Run 1:08:00 [2] 6.75 mi (10:04 / mi)
shoes: Asics

35:00 minutes on deep sand out, a couple minutes back on sand and then out to sidewalk and roads.

http://www.sueandpaul.com/gmapPedometer/?centerX=-...

Saturday Sep 24, 2005 #

Run 39:30 [2] 4.22 mi (9:22 / mi)
shoes: Adidas

Run with Dasha to river.

Out in 21:00
back in 18:26

Ankle felt decent, but not great. But, if Highlander was 26 k on roads, I could do it.

http://www.sueandpaul.com/gmapPedometer/?centerX=-...

Friday Sep 23, 2005 #

Weight training 25:00 [2]

Mostly legs, a little upper body.
Did one set of lunges and no squats.

Cross Training 20:00 [3]

280 calories, level 12 hills

Bike 20:00 [3] 7.2 mi (2:47 / mi)
max:140

level 12 hills

Thursday Sep 22, 2005 #

Run 25:00 [2] 2.92 mi (8:34 / mi)
shoes: Asics

7 mph @ 2%

Run 20:00 [3] 2.22 mi (9:01 / mi)
shoes: Asics

5%
First 10 @ 6 mph
Next 5 @ 7 mph
Next 4 @ 7.5 mph
Final 1 @ 8 mph

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Asics

from gym

Wednesday Sep 21, 2005 #

Note
(injured) (rest day)

Lifting beers

Tuesday Sep 20, 2005 #

Weight training 45:00 [2]

Legs and upper body.
Did most things but those that would stress the ankle (leg press). Quads were strong as I went up to 210.

Bike 30:00 [2] 10.8 mi (2:47 / mi)
max:137 (injured)

level 12 hills

Monday Sep 19, 2005 #

Bike 30:00 [2] 10.8 mi (2:47 / mi)
max:130 (injured)

level 12 hills

Sunday Sep 18, 2005 #

Orienteering race 1:12:00 [3] **** 7.4 km (9:44 / km) +175m 8:42 / km
(injured) shoes: VJ Spikes

Hickory Run red.

This was a brutal course due to heavy mountain laurel and rodo. I was very displeased during and immediately after the experience, but in hindsight, I can maybe fathom what the course setter was trying to do. And I suppose, I only have a major problem with one control - #3. But, I think the problem was that the course was just overwhelmed in misery. If they wanted to have two thick legs up in the NE corner of the map, then go easy elsewhere. Anyway, with the first control in the middle of medium green, the nature of the course became obvious early.

I can understand why people would hate Hickory Run after such an outing.

I had a very good run. I ran strongly and purposefully. The first two legs I ran fast and after that slowed down due to necessity. First rocks and ferns and then the rest of the crap. My focus was good aside from the three short controls in white woods when I was working on shaking Jeremy C.

One big downside was a twisted my ankle very badly on #10 (as usual, on a trail) and crashed. Spent about 30 seconds sitting down before I decided to keep going, surmising that a course like that rewards survivors, and I was going to be one that day. I ran more slowly from that point on, but was running. Hit controls perfectly while carefully watching where I placed every step.

Ankle looked normal immediately afterwards, but in the evening became baseball sized. But, that isn't a disaster since swelling could have been worse and no discoloration.

I probably will not run this week, and if I do, it will be slow. Monday maybe rest or maybe bike.

Saturday Sep 17, 2005 #

Orienteering 20:00 [4] *** 4.0 km (5:00 / km)
shoes: Spikeless VJs

Did a fun relay with Angelica as part of the Hickory Run training.

Orienteering 35:00 [2] **** 3.0 km (11:40 / km)
shoes: Spikeless VJs

Hanging controls for countour-only control picking course.

Orienteering 30:00 [2] ****

Walked around one of next year's potential sprint venues.

Orienteering race 38:00 [3] **** 3.9 km (9:45 / km)
shoes: Spikeless VJs

Hickory Run night O.
I killed some legs, but lost a total of 10 minutes on 2 controls.

Thursday Sep 15, 2005 #

Run 47:40 [2] 5.82 mi (8:11 / mi)
ahr:133 max:150 shoes: Asics

To 2nd boathouse.
Out in 24:42, back in 22:57

Wednesday Sep 14, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)

to gym

Weight training 20:00 [2]

mostly legs, with lower chest and curls. One set of 25 lunges. Went up to 255 leg press by 2 each time. 4x20.

Cross Training 20:00 [3]
ahr:145 max:154

Run 20:00 [2] 2.15 mi (9:18 / mi)
ahr:143 max:149 shoes: Adidas

3.5%, 6.5 mph

Tuesday Sep 13, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

to gym

Run intervals 25:00 [4] 3.5 mi (7:09 / mi)
ahr:144 max:163 shoes: Adidas

7 x 1:15 on @ 11 mph, .5% with 1:15 @ 6 mph rest.
Started after 8 minutes warmup at 6.0 mph, .5%

Run warm up/down 2:00 [2]
ahr:147 max:131

Cool down on treadmill

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

from gym

Monday Sep 12, 2005 #

Run 43:09 [3] 5.8 mi (7:26 / mi)
shoes: Asics

Felt surprisingly good setting out. So I decided to run briskly for half the run (22.5 minutes.) Got to the 2nd boathouse and decided to try to do better coming back. I did - 20:39 for the return trip.

Run warm up/down 2:30 [2] 0.29 mi (8:37 / mi)
shoes: Asics

a well deserved cool down

Sunday Sep 11, 2005 #

Orienteering race 3:03:50 [3] **** 19.0 km (9:41 / km) +400m 8:45 / km
shoes: VJ Spikes

Mega

Saturday Sep 10, 2005 #

Run warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: VJ Spikes

before, between, and after sprints.

Orienteering race 19:34 [4] **** 2.8 km (6:59 / km)
shoes: VJ Spikes

Sprint #1

Orienteering race 18:14 [4] **** 2.8 km (6:31 / km)
shoes: VJ Spikes

Sprint #2

Orienteering race 17:25 [4] **** 2.8 km (6:13 / km)
shoes: VJ Spikes

Sprint #3

Orienteering warm up/down 15:00 [2] ** 1.5 mi (10:00 / mi)
shoes: VJ Spikes

picked up a few controls after sprint

Thursday Sep 8, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
ahr:116 max:129 shoes: Asics

to gym

Weight training 11:00 [2]
ahr:100 max:129

Quick, light upper body.
For some reason I thought it would be desirable to be slighly tight in the upper body Saturday.

Cross Training 20:00 [3]
ahr:143 max:155

Did level 14 (new machine) random.
Still getting used to these things. The heavy resistance seems too heavy, light too light, and the overall motion too loose. Complainer, eh?

Bike 15:00 [2] 5.2 mi (2:53 / mi)
max:140

level 12 hills
Got up to 150 rpm - that is really spinning!

Wednesday Sep 7, 2005 #

Run 1:00:00 [3] 7.5 mi (8:00 / mi)
ahr:132 max:148 shoes: Adidas

Tuesday Sep 6, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

to gym

Run 30:00 [3] 3.5 mi (8:34 / mi) +112m 7:48 / mi
ahr:140 max:148 shoes: Asics

2%, 7 mph

Run intervals 15:00 [4] 2.0 mi (7:30 / mi)
ahr:147 max:174 shoes: Asics

Short intervals, .5%
2 minute warmup @ 6 mph
1 minute on @ 10 mph, 1 minute @ 6mph recovery
5th interval was @ 12 mph

Monday Sep 5, 2005 #

Orienteering race 10:58 [4] *** 2.5 km (4:23 / km) +50m 3:59 / km
shoes: Spikeless VJs

Birthday sprint.
Calves re-aggravated - probably due to pounding the downhills again. May have been better to run in running shoes.

Orienteering 16:30 [2] *** 2.5 km (6:36 / km) +50m 6:00 / km
shoes: Spikeless VJs

Re-run, jogging with Dasha. Didn't think it wise to pound the calves again (I think this was a wise choice.)

Time includes drinking.

Sunday Sep 4, 2005 #

Orienteering warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Spikes

Orienteering race 2:01:00 [3] *** 13.0 km (9:18 / km) +250m 8:29 / km
shoes: VJ Spikes

Hickory Run blue.
Displeased with results but I think my execution was good, i.e., bad luck + bad controls did me in. But, I still enjoyed it and was pleased with my flow and rough navigation.
Also, when finished I extracted three pieces of contact lens from my left eye - I was poked with a stick at 7. I also took a real hard fall on some soft rocks on the way to 10. I may not have hit controls well but God was looking out for me in other ways.

Saturday Sep 3, 2005 #

Map hike 30:00 [1] ** 2.5 mi (12:00 / mi)
shoes: Asics

Corn maze 1

Orienteering 10:00 [3] ** 1.5 mi (6:40 / mi)
shoes: Asics

Corn maze 2. Dasha did 11:30

Friday Sep 2, 2005 #

Run 6:00 [2] 0.75 mi (8:00 / mi)
(injured) shoes: Adidas

to gym

Cross Training 25:00 [3]
max:157

started at level 15 on the new machine but backed off on the high reistance hills because I wanted to take it easy on the legs.

Bike 10:00 [2]

level 12 hills

Thursday Sep 1, 2005 #

Cross Training 30:00 [3]
max:157 (injured)

level 12 hills on the new machine
~410 calories?

Bike 5:00 [2]

Run 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

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