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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 30 days ending Nov 30, 2006:

activity # timemileskm+m
  Run14 11:18:29 85.55(7:56) 137.68(4:56)
  Orienteering6 8:01:10 44.3(10:52) 71.3(6:45) 923
  Cross Training12 7:20:00
  Weight training6 3:20:00
  Bike5 1:45:00 6.5 10.46
  Rowing Machine1 10:00 1.52(6:34) 2.45(4:05)
  Total26 31:54:39 137.88 221.89 923

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Thursday Nov 30, 2006 #

Cross Training 40:00 [3]

Life Fitness.

Wednesday Nov 29, 2006 #

Bike 20:00 [2]

At hotel gym.

Cross Training 30:00 [3]

Life Fitness.

Sunday Nov 26, 2006 #

Run 33:00 [2] 4.0 mi (8:15 / mi)
shoes: Reeboks

With Dasha in the neighborhood.

Saturday Nov 25, 2006 #

Run warm up/down 50:00 [2] 6.0 mi (8:20 / mi)
shoes: New VJ Spikes

Various warmups and cooldowns.

Orienteering race 44:25 [4] **** 6.9 km (6:26 / km) +190m 5:39 / km
shoes: New VJ Spikes

Ansonia Nature Center Red.

Running well but orienteering very poorly. Always have a problem keeping my place on that map.

Ended up misreading features and/or difting on bearings a lot.

Orienteering race 28:10 [4] ***** 4.0 km (7:03 / km) +100m 6:16 / km
shoes: New VJ Spikes

Ansonia "Sprint." Felt tired, but orienteered better. Still had 1-1.5 minutes of mistakes, again due to drifting.

Thursday Nov 23, 2006 #

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

Wednesday Nov 22, 2006 #

Cross Training warm up/down 10:00 [2]

warmup

Weight training 25:00 [2]

Light on legs

Cross Training 20:00 [2]

level 7

Bike 20:00 [2]

level 4

Tuesday Nov 21, 2006 #

Run 1:00:00 [2] 7.5 mi (8:00 / mi)
shoes: Mizuno

Skipped out on TNT tonight :( but I did run anyway--on the track.

Didn't take splits exhaustively, but random sampling indicated that I was exactly running 8 minutes/mile.

Monday Nov 20, 2006 #

Cross Training warm up/down 10:00 [2]

warmup.

Weight training 30:00 [2]

Not a lot of power today.

Cross Training 40:00 [2]

620 calories, level 7. High low high.

Sunday Nov 19, 2006 #

Run warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: New VJ Spikes

warmup on trails, grass, and road.

Orienteering 51:27 [3] *** 7.9 km (6:31 / km) +260m 5:36 / km
shoes: New VJ Spikes

HVO Dual meet red.

Pretty good run. Only had a serious problem on one control, plus a few 15 second bobbles. I did have some apparently bad route choices -- on the long leg and two legs coming home. But, because I did what I intended to do, I don't know that I can complain.

It was easy terrain though.

Speedy took #1 for DVOA but still a bit back of Mikey. I did better than the last away HVO dual meet though, when I MSP'ed.

Climb definitely more than advertised -- at least 260 probably. It came in bunches. I felt pretty good on the hills, at least when they were dry and free of deadfall.

Orienteering warm up/down 10:45 [2] 2.0 km (5:23 / km) +40m 4:53 / km
shoes: New VJ Spikes

Team Vadim/Dasha/Clem running the white course to try to score some points. I did the punching, Dasha the navigating, and Vadim the pacing. I hope we won.

Saturday Nov 18, 2006 #

Run 2:02:00 [2] ** 15.0 mi (8:08 / mi)
shoes: Lop

Preliminary course planning at an unspecified location for an undisclosed club's upcoming long course champs.

Carried a map but only used it to pick out trails.

Friday Nov 17, 2006 #

Cross Training warm up/down 10:00 [2]

Warmup

Weight training 40:00 [2]

Did everything, but regrettably no leg press or leg extension. Consolation was more power on bench (190 x 3-4) and one higher on bicep curls. Did two sets of back extensions. Are these aggravating the butt?

Cross Training 50:00 [3]

760 calories. The 750 from last time must be wrong... I wasn't really slacking on this one.

The cross training workout with the trough in the middle.

Thursday Nov 16, 2006 #

Run warm up/down 12:00 [2] 1.5 mi (8:00 / mi)
shoes: Adidas

TNT

About 3:20 before, 11:40 after.

Run tempo 48:28 [3] 7.0 mi (6:55 / mi)
shoes: Adidas

TNT on the track.

The middle 30 minutes were awesome. Kind of like during the hurricane. With a warm, driving rain flying sideways on the finish stretch and first turn.

Mile splits:
7:0365
6:4789
6:5408
7:0176
7:0945
6:486
6:4245

Wednesday Nov 15, 2006 #

Cross Training 25:00 [2]

Level 7.

Bike 25:00 [3] 6.5 mi (3:51 / mi)

Level 4.

Tuesday Nov 14, 2006 #

Note
(rest day)

TNT.

So I went, but I forgot my shoes. That's noski, or rather botinki.

Instead of training I cooked dinner for Jim and Sandy and had a beer. Afterwards I went to eat a cheesesteak. That's some kind of training.

Monday Nov 13, 2006 #

Cross Training 45:00 [3]

720 calories?

Sunday Nov 12, 2006 #

Run warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: New VJ Spikes

To start.

Orienteering race 1:29:53 [3] **** 14.0 km (6:25 / km) +100m 6:12 / km
shoes: New VJ Spikes

Batona Blue #2.

Decent race. Definitely felt better about it that yesterday. Had about the same absolute amount of errors - 5-6 minutes? but they didn't feel as bad.

Perhaps could have run faster.

Also, got tired during last 10-15 minutes. Didn't produce any disasters but I got sloppy.

I loved the course.

Orienteering warm up/down 30:00 [2] *** 5.0 km (6:00 / km)
shoes: New VJ Spikes

Control pickup in the rain.

Saturday Nov 11, 2006 #

Event: BATONA 500
 

Orienteering warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: New VJ Spikes

Warmed up on the model and ran to the start.

Did OK with the contours on the model but not so well finding indistinct trails or reading vegetation.

When I got to the start I realized I was missing my number and my gaiters.

Orienteering race 51:02 [4] **** 7.5 km (6:48 / km)
shoes: New VJ Spikes

Batona 500 blue day 1.

A short classic?

Wasn't billed as a middle, though Oli ran it like one. I've never felt more outclassed than I felt today. Even at WOC.

Had about 6 minutes of errors but it didn't seem like much at the time. I guess the good thing is I didn't let them get me down.

Felt like I was moving OK. Missed to the left generally.

Orienteering race 11:30 [4] ***** 1.7 km (6:46 / km) +15m 6:29 / km
shoes: New VJ Spikes

Not at all what I expected. Harder and thicker.

Lost about 1:45 on 5 as I hit 6 and 7 before finding 5.

The rest was decent.

Orienteering race 6:07 [4] **** 1.3 km (4:42 / km) +8m 4:34 / km
shoes: New VJ Spikes

Sprint A.

No mistakes really.

Orienteering 35:00 [2] *** 4.0 km (8:45 / km)
shoes: New VJ Spikes

Control pickup. Time is an estimate of the time moving as opposed to picking up trash and bagging controls.

Friday Nov 10, 2006 #

Cross Training 30:00 [2]

level 5, glute #1

Did some crunches and back extensions afterward.

Thursday Nov 9, 2006 #

Run 1:00:30 [2] 7.5 mi (8:04 / mi)
shoes: 10/2006 Asics

TNT. I got Dasha to run with me for the first half hour.

During that time our splits were 2:08-2:12ish. She did the last one in 1:40. I ran in the middle lane.

Afterward, I did 8 minute miles.

Wednesday Nov 8, 2006 #

Note

The wyattitis is pretty bad today. It was a little worse after my weight workout last week, and a little worse after WCC. Also, tightness has migrated into the hamstring proper from the glute. An ominous sign. Luckily, I don't need to do any hard running this week, (until Saturday) but got to be careful.

If only I could divert z-man's shipment through a BI Inc. front organization, via WY, to PA...

Cross Training warm up/down 10:00 [2]

warmup

Weight training 35:00 [2]

Stayed off the legs, aside from hip ab/adduction and back extensions. Added power on the bench press--up to 170, but only 2 there.

Cross Training 20:00 [3]

Level 5, cross training #3

Bike 20:00 [2]

Easy level 3.

Tuesday Nov 7, 2006 #

Run 1:02:00 [2] 7.7 mi (8:03 / mi)
shoes: Asics

TNT.

Sandy^2 and Jim were there, but I ran solo.

24:18 out, and 24:22 back.

Monday Nov 6, 2006 #

Cross Training 30:00 [2]

Cross training workout #3.

Bike 20:00 [2]

level 4

Sunday Nov 5, 2006 #

Run warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: 9/2006 Integrators

Warmup.

Orienteering race 46:51 [4] *** 6.0 km (7:49 / km) +210m 6:39 / km
shoes: 9/2006 Integrators

Brandywine red.

Decent race. Tom O gave me this notion before I started that I ought to be able to run this course in under 40. That is far out of reach. 43 maybe.

Lost 2-3 minutes.

Saturday Nov 4, 2006 #

Orienteering 46:00 [2] *** 6.0 km (7:40 / km)
shoes: VJ Spikes

Ran around Mt. Joy. Took the first part of my blue course map along, but didn't visit controls in order and skipped several.

A little up, a little down.

Run 49:00 [2] 6.0 mi (8:10 / mi)
shoes: VJ Spikes

TNT. Ran with Tom.

We explored some new areas in the east part of the park. Did some woods running, too, but it was becoming quite dark.

Friday Nov 3, 2006 #

Cross Training warm up/down 10:00 [2]

level 5

Weight training 35:00 [3]

More upper body, but also leg extensions. Also, for the first time in many years, I did jumpies. 2 x 30 with 10 with crunches on the break.

Cross Training 30:00 [2]

Cross training program 3. Not many calories... like 430 or so?

Rowing Machine 10:00 [3] 2.45 km (4:05 / km)

Fairly easy, 2-3ish. Average 202.9? SPM around 22-23.

Note

Left glute sore.

Thursday Nov 2, 2006 #

Note

Apparently there is a "J-man" character played by Christopher Walken in the movie Envy. I need to seee what that's about.

Run warm up/down 19:00 [2] 2.5 mi (7:36 / mi)
shoes: Mizuno

Over to the track + 2.25 miles, with Tom.

Tom does his warmups faster than I do--we averaged 7:15 laps when running together.

Run intervals 31:01 [4] 5.0 mi (6:12 / mi)
shoes: Mizuno

TNT. Sandy and Dasha did their thing, I did mine, and Tom did shorter intervals.

For me, 4 x 1 reprise. This time the time ceiling was 6:00, so OK to go under.

125.4
129.81
127.88
130.74
553.83 total

216.25 recovery

126.92
130.15
131.75
128.91
557.73 total

225.71 recovery

126.19
131.37
131.19
128.92
557.67 total

233.56 recovery

127.03
131.43
130.52
126.98
555.96 total

Felt harder than last time, but slightly faster. Also, legs were likely tired from day before.

Run warm up/down 11:30 [2] 1.4 mi (8:13 / mi)
shoes: Mizuno

Cooldown

Note

A glorious post-TNT. Tom made this awesome curry rice (from scratch) brought a very nice wine, and this awesome marinated chicken which worked nicely on the grill. Finished with warm strawberry/rhubarb pie.

Wednesday Nov 1, 2006 #

Cross Training warm up/down 10:00 [2]

Weight training 35:00 [3]

Most areas, but not all exercises.

Went up to 270 on leg press (more power than before.) More power on chest and hip abduction (and the opposite, whatever that is.) Also, they have a nice Life Fitness bicep curl machine so I can work on rebuilding the arms. Except, you can't do Arnold curls on it...

Run 20:00 [2] 2.3 mi (8:42 / mi)
shoes: Mizuno

2%, but started out at 6.5 mph because my shoes weren't tied. Stopped, and went back to 7.

Cross Training 20:00 [2]

"Glute workout 1."

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