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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, 2006:

activity # timemileskm+m
  Run21 19:39:12 136.71 220.01 76
  Orienteering2 2:24:38 4.85 7.8 8512 /18c66%
  Cross Training4 1:50:00
  Bike3 1:10:00
  Weight training2 45:00
  Total24 25:48:50 141.55 227.81 16112 /18c66%
averages - sleep:2.5

» now

Thursday Jun 29, 2006 #

Run 1:00:00 [3] 11.5 km (5:13 / km)
shoes: VJ Spikes

TNT Power Edition.

Eddie B. in the house, along with Randy, Tom, and Speedy. You know that is going to produce some results.

Run 10:30 [3] **** 1.3 km (8:05 / km)
shoes: VJ Spikes

The Balter Special -- the classic Silvermine map memory exercise. All good.

Run 6:30 [3] 1.3 km (5:00 / km)
shoes: VJ Spikes

Supposed to be a warmdown but Tom wouldn't have none of that.


TNT Food Edition.

Speedy on the grill, corn on the cob, Tom working his aesthetic magic, Anne with the cake, the list goes on and on.

Very nice wine, chased down with some of Randy's nice single malt.

Can any other club compete? I guess we'll see this time next year.

Wednesday Jun 28, 2006 #


Sometimes it is nice to run by yourself. I'm looking forward to that today, free from the pace creep whenever I run with guys like Tom and Vadim.

Sometimes I'm reminded of the Rolling Stones song when running with other people...

"If you start me up
If you start me up I'll never stop
If you start me up
If you start me up I'll never stop
I've been running hot..."

Well, that's all that's fit to print, and admittedly these lyrics point to other activities; but, I just see them in a running context.

Ankle also feels intermittently bad when walking around the house.

Run 41:20 [2] 7.82 km (5:17 / km)
shoes: Reeboks

Easy on flatter route.

Tuesday Jun 27, 2006 #

Run 6:00 [2] 1.2 km (5:00 / km)
shoes: VJ Spikes

TNT Classic. With Tom.

Down to the Drive.

Run 23:09 [3] 3.05 mi (7:35 / mi)
shoes: VJ Spikes

Down to the bridge. Already faster pace than intended.

Run 4:39 [3]
shoes: VJ Spikes

Down to the Lincoln Drive. Still too fast.

Run 4:37 [3]
shoes: VJ Spikes

Back to the bridge.

Run 21:06 [4] 3.05 mi (6:55 / mi)
shoes: VJ Spikes

Speed-wise this shouldn't be a level 4 as it is nearly 1.5 minutes off the PR for this stretch, but the legs were toast, so I'm calling it 4.

Run 10:21 [2]
shoes: VJ Spikes

Cooldown. Back to the clubhouse.

Dasha decided she wanted to push it up the hill a bit. Craziness.

Monday Jun 26, 2006 #

Run 40:00 [2] 7.82 km (5:07 / km)
shoes: Adidas

"Flatter" route. Legs felt like they've been beaten. That's what I get for running two days with Speedy.

Sunday Jun 25, 2006 #

Run 1:35:00 [3] 18.0 km (5:17 / km) +2m 5:16 / km

TNT, AC edition, with Speedy.

Ran ~ 30 in the soft sand down, but my ankle started feeling bad, so we moved over to the wet, packed sand. That was awsome. Like running on pavement, but a little softer.

Felt nice to stretch it out. Did some "strides" halway through to catch Dasha (who was not cooperating to be caught).

We did the last ~20 back in soft sand, barefoot. That was great - and the ankle didn't hurt.


A successful innaugural TNT AC Edition. (Although, being on a weekend, this really isn't TNT.)

Anyway, good brisk running, and hard on the legs (they felt pretty worked over on Sunday afternoon/evening.)

Also, horse game and a movie. A lot of fun!

Saturday Jun 24, 2006 #

Run 1:13:00 [3] 14.2 km (5:08 / km)
shoes: Adidas

Run with Vadim in Absecon. After chicken cheesesteak and clams. Felt like crap around 50 minutes. But, once the lightening started up, I felt fine and kicked it home.

Friday Jun 23, 2006 #

Run 1:15:00 [2] 14.0 km (5:21 / km)
shoes: Adidas

Over to the mansion at Ridley. Felt real sluggish, espcially the last hour. Needed a bathroom break.

Tuesday Jun 20, 2006 #

Run 1:00:00 [2] 6.7 mi (8:57 / mi)
shoes: Asics

TNT with Dasha. Have to keep the dream alive.

Dasha was strong on uphills. A portion of this ~15 minutes? was at intensity 1, but the hills compensated.

Monday Jun 19, 2006 #

Run 40:00 [2] 4.9 mi (8:10 / mi)
shoes: Adidas

Easy run on roads. Saw 8 rabbits.

Sunday Jun 18, 2006 #

Run 1:26:00 [3] 15.29 km (5:37 / km)
shoes: Adidas

Easy run with Speedy at Mt. Joy. We ran about at 2:00 and it was hot! It was intended to be an easy run--and the pace was probably easy--but the effort, especially an hour in, was higher than a 2, for sure.

Saturday Jun 17, 2006 #

Orienteering race 1:23:20 [4] ***
shoes: New VJ Spikes

DVOA Myrick Relays.

Team j-man.

So, it was Randy, Vadim, and I who were doing the solo relay, with Greg A, and Joby H thrown into the mix on the first leg(s) to spice things up.

Leg order: white, yellow, advanced.

My strategy going into this was to run the first two legs at a moderate pace, and then, somehow to push the speed on the thicker, harder legs on the advanced to try to shake Vadim. I knew running head to head with Speedy would be a challenging proposition.

Anyway, the first legs started briskly. I had trouble reading the complexities of the (white!) course, and Vadim, Greg, and I made a costly error getting on the wrong side of some green. I plowed through, but they wisely went around eventually. At that point, it was Randy, Greg and Vadim, and me, with decent sized gaps between the three groups.

Somehow, I managed to pull back Greg and Vadim going up the hill through the high crappy field, and then somehow caught up Randy on an uphill grass trail. But, that was a lot of work, as Randy was acting the goat and pushing the pace hard.

Anyway, finished in first, and on to yellow.

I then made one of my classic geometry-based mistakes (tangent vs. orthoganal off a curve) and led people off on a 90 degree error.

Then ran most of remainder of yellow with Vadim. It started to get tougher.

I led into the advanced course, and for better or worse, had a small gap over Vadim. From that point on, I did my own race. It was a slog! First, I was anticipating a winning time of 60 minutes. No dice. It was also quite warm, and the vegetation quite crappy.

Anyway, it was a fun time.

Orienteering 20:00 [1] ***

Control pickup

Friday Jun 16, 2006 #

Run 30:00 [2] 3.3 km (9:05 / km)
shoes: Adidas

Very slow.

Thursday Jun 15, 2006 #

Run 1:00:00 [2] 12.03 mi (4:59 / mi)
slept:2.5 shoes: Reeboks

Ran around DC -- first to locate a pospective Sushi place, east, south, lost, to mall, east, west, back to the WaterGate.

I love that place. It seems even nicer now than last time I was there in the summer.

One observation -- Americans like games with balls that don't extol athleticism. So many 20 somethings playing kickball and softball.

My run started very energetically -- I did some strides during the first 20 minutes and the legs felt so very, very light. But, then I hit the wall, so to speak. Probably a consequence of no sleep, no lunch, and boring meeting all afternoon.

Wednesday Jun 14, 2006 #

Bike 20:00 [2]

Cross Training 25:00 [2]

Tuesday Jun 13, 2006 #

Cross Training 25:00 [2]

level 8 on the Precor

Run 20:00 [2] 2.33 mi (8:35 / mi)
shoes: Reeboks

level 8 hills, 7 mph

Bike intervals 20:00 [4]

Who would have thought you could do intervals on a recumbent stationary bike? These things are that good. In fact, they have earned a place in my Pantheon of awesome gym equipment, along with Precor cross trainers and Concept II ergometers. These devices are just nonpareil at what they do.

About 15 intervals at ~40? seconds each.


No running today, bummer. They scheduled a "networking" event in the evening, and despite no open bar, I felt compelled to go. So, I fit my workouts in during the day. It looks like I may not have the chance to see if I can endure running in the desert heat.

On a different note, I've really enjoyed the time here. I feel quite energetic and productive. It struck me how nice being a student is. Although I felt pretty burdened when I was doing 6 x 3 while in school, now that I know how hard it is to do 1 hour per day when working, I now appreciate the undergrad life big time.

Compared to working, attending training from 8 to 5 is so refreshing. There are no appearances to maintain, people you have to talk to, etc... instead, I feel like I am just learning for learning's sake (although if that were really the case I'd be learning something else) and that is just an energizing experience.

Monday Jun 12, 2006 #

Weight training 20:00 [2]

Upper and lower

Bike 30:00 [3]

On a new to me machine -- something like Tectrix? Really nice; much better than LifeFitness. No slack in the drive train when you crank and the resistance came on smoothly and convincingly. Got HR upto 159 which is tough on a recumbent. But couldn't get it up on the 2nd interval because the legs realized how hard I was pushing.

Cross Training 15:00 [2]

More sweet Precor.


Going to try to run after dinner tomorrow. There is a narrow window to run here... it gets dark early -- not much after 8. But with temps to reach 114 tomorrow, running before 8 would be crazy. I really do want to get out on the golf course. I suppose I'll try to get dinner as close to 6 as possible and run at 7:30 ish. Intention is 45 minutes slow -- should be survivable.


So it looks like I'll be running middle and long at WOC.

I'm very happy to have the chance to run 2 races. These are not the 2 I might have thought were best, but that's debatable. I definitely feel physically and technically equipped to realize my potential in the long. So, that's fine.

But the middle. It has been my foe for years. Occasionally tantalizing me with promise, but more often mocking my dilletantish efforts. However, I do feel physically equipped to do that as well; for the technical side of things I think I need to extend my sprint focus for 35 minutes.

As for the sprint. Not slated to do that one. For this one, in many terrain types, I feel very confident in all aspects of the orienteering. But, I don't know if I am equipped physically. I haven't done speed work -- but was planning to -- so I suppose I can now instead concentrate on refining the approach that has gotten me to where I am (for better or worse.) Some speed work will be involved, but maybe more tempo/fartlek instead.

Sunday Jun 11, 2006 #


Quail Hill

Jug Bay (QOC)

Cross Training 45:00 [3]

852 calories
Precor EFX456
first at level 4, then level 7
HR between 135 and 145 generally

Weight training 25:00 [2]

2/3 upper body, 1/3 lower

Run 20:00 [2] 2.33 mi (8:35 / mi) +74m 7:49 / mi
shoes: Reeboks

2%, 7 mph.

After dinner.

Saturday Jun 10, 2006 #


Wedding. Thought about getting up early to do 90 minutes, but just couldn't do so. As it was, we just got to where we needed to be on time.

So, this wedding stuff caused 3 missed training days in a span of 8 days. Not cool.

Friday Jun 9, 2006 #


Rehearsal. Left work at 11:00AM and got home 9 ish. Didn't feel like running in the dark.

Thursday Jun 8, 2006 #

Run 1:20:00 [2] 15.15 km (5:17 / km)
shoes: New VJ Spikes

TNT with Jim and Randy.

Mostly a 2, but some a 3, and some a 4 (such as when some random guy tried to pass us and when doing the final hill.)

Saw Bill Schill of all people.

Wednesday Jun 7, 2006 #

Run 45:00 [2] 5.6 mi (8:02 / mi)
shoes: Adidas

Around the neighborhood.

Tuesday Jun 6, 2006 #

Run 1:18:00 [2] 14.8 km (5:16 / km)
shoes: VJ Spikes

TNT Media, with Tom, Randy, and Vadim.

At times level 2, 3, and 4, but I'll be conservative and call it 2.

Did the Ridley long loop.

Monday Jun 5, 2006 #

Run 1:05:00 [2] 8.0 km (8:08 / km)
shoes: Adidas

To Tyler. Including 15 minutes or so in the forest (the really, really amzingly open forest--who knew?!)

Sunday Jun 4, 2006 #



Run 7:00 [2] 1.3 km (5:23 / km)
shoes: New VJ Spikes


Orienteering race 41:18 [4] **** 7.8 km (5:18 / km) +85m 5:01 / km
spiked:12/18c shoes: New VJ Spikes

Fatlands red.

Speedy put up a real nice time which looked to be challenging to match.

My race was interesting. Physically pushed the entire time and had good flow at and away from controls, but lousy going into controls. The normal Fatlands strategy is to navigate to the circle and see the flag. Somehow, that didn't work at all today. To make matters worse, it was hard to visualize certain features, so even when you realized you didn't see the bag, it was still hard to find it.

Anyway, somewhow I did edge out Speedy, but it was a lot of work. And Chuck (Crabby) showed some nice legs out there. He's tough, too. Without that 3 minute mistake, it would have been a different ball game.

Run warm up/down 6:00 [1] 1.1 km (5:27 / km)
shoes: New VJ Spikes


Saturday Jun 3, 2006 #

Run 45:00 [2] 5.7 mi (7:54 / mi)
shoes: Adidas

Thursday Jun 1, 2006 #

Run 54:00 [2] 10.4 km (5:12 / km)
shoes: Old Asics

TNT. Easy run with Speedy.

Run intervals 12:00 [4]
shoes: Old Asics

Intervals on the grass 5x300m (avg. 55sec., last - 48sec.) with 1:45 jogging between.

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