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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 30 days ending Apr 30, 2007:

activity # timemileskm+m
  Run18 14:12:35 44.5 71.62
  Orienteering7 5:55:01 25.29 40.7 535
  Cross Training8 3:25:00
  Bike5 2:00:00
  Map Hike/Run3 1:35:00 2.49 4.0 80
  Weight training2 25:00
  Total27 27:32:36 72.28 116.32 615

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Monday Apr 30, 2007 #

Run 1:00:00 [2]

Tyler fence loop. 29:30 out.

Sunday Apr 29, 2007 #

Run warm up/down 10:00 [2]

Warmup for Brandywine.

Orienteering race 1:05:30 [4] *** 7.5 km (8:44 / km)
shoes: New VJ Spikes

Brandywine red. A bit annoying, to say the least.

Run 45:00 [2]

Warmup for Brandywine.

Saturday Apr 28, 2007 #

Event: West Point A-Meet
 

Orienteering 39:30 [3]
shoes: New VJ Spikes

Warwick score.

Run warm up/down 15:00 [1]

Running to the Warwick start with Harvey

Run warm up/down 12:00 [1]

Back to the car.

Friday Apr 27, 2007 #

Cross Training 40:00 [2]

Level 5 hills.

Uh oh--below 2 hours for the week. Maybe I could run around the conference room for a while later...

Thursday Apr 26, 2007 #

Run 1:18:00 [3]

With Tom. We ran to Ridley. I pushed hills and did some surges throughout. Tom picked it up at the end. I did an extra 15 minutes with some more cruise intervals. Twisted my ankle slightly--it seems OK.

Wednesday Apr 25, 2007 #

Bike 40:00 [2]

In the crappy Days Hotel gym

Monday Apr 23, 2007 #

Run 1:00:00 [2]

Ran the low road to the fence in Tyler. Hit the turnaround at 29:05. Did one elctrical box hill at the end in :49.

Sunday Apr 22, 2007 #

Map Hike/Run 50:00 [3]

Control hanging at Ridley.

Saturday Apr 21, 2007 #

Event: HVO A-Meet
 

Run 1:15:00 [3] 10.0 mi (7:30 / mi)

Warmup for Willows (to Willows.)

Orienteering 17:00 [3] 2.3 km (7:23 / km)

Yellow at Willows. Had problems on the 3rd control. A bit tired.

Map Hike/Run warm up/down 15:00 [2] **

Control pickup at Willows.

Friday Apr 20, 2007 #

Cross Training 20:00 [2]

level 6

Bike 20:00 [2]

level 7 hills.

Thursday Apr 19, 2007 #

Orienteering 1:05:00 [2] ** 9.0 km (7:13 / km)
shoes: Lop

Hanging streamers with Vadim.

Wednesday Apr 18, 2007 #

Note

Phew! Down to under two hours of training for the week. I guess I could do an extra 15 minutes, but best not to work too hard. Go Jukola Team!

TNT tomorrow.

Weight training 10:00 [2]

Very quick upper body abs and back.

Cross Training 20:00 [2]

level 6 glutes

Bike 20:00 [2]

level 7 hills

Tuesday Apr 17, 2007 #

Run 1:10:00 [2]

TNT. Down to Lincoln drive and back. To bridge (with Karl most of the way): 23:55 back: 22:35

Monday Apr 16, 2007 #

Cross Training 20:00 [2]

level 6 glutes.

Run 20:00 [2]

level 7 hills. Mostly at 7 mph but last couple minutes were faster.

Saturday Apr 14, 2007 #

Run warm up/down 10:00 [2] 1.2 mi (8:20 / mi)

Wamup before Evansburg in the WalMart specials.

Orienteering race 23:27 [4] ***

Ran this like a sprint. My legs felt very tightly wound at first and I was just hammering. This was the hardest I've run all year and it showed. Made some mental errors through the 2nd 3rd of the course but finished OK. The WalMart specials were not great.

Run 45:00 [2]

Ran with Vadim. The feet were killing me and I would later see some fine looking blisters or their remnants.

Friday Apr 13, 2007 #

Cross Training 20:00 [2]

Level 5 hills.

Run 20:00 [2]
shoes: 10/2006 Asics

Level 6 hills.

Thursday Apr 12, 2007 #

Run 1:03:00 [2] 8.0 mi (7:52 / mi)
shoes: Lop

TNT. Ran mostly with Tom at level 2, but some was at level 3, and some strides and the Red Hill were level 4.

Wednesday Apr 11, 2007 #

Run 30:00 [2]

On the treadmill because too tired to get up earlier to go to the park.

Tuesday Apr 10, 2007 #

Cross Training 45:00 [2]

At the gym in the evening after China Grill gluttony.

Sunday Apr 8, 2007 #

Run 51:00 [2] 6.2 mi (8:14 / mi)
shoes: Asics

To Tyler.

Butt definitely sore afterwards.

Saturday Apr 7, 2007 #

Run warm up/down 5 [1] 0.6 mi (8 / mi)
shoes: Lop

warmup

Orienteering race 53:01 [4] **** 9.1 km (5:50 / km) +70m 5:37 / km
shoes: Lop

Pakim Pond Red.

Ran red because I didn't want to be the only person on blue. Faster than I expected. Felt pretty easy.

Friday Apr 6, 2007 #

Run 48:30 [2] 5.5 mi (8:49 / mi)
shoes: 10/2006 Asics

In the neighborhood.

Thursday Apr 5, 2007 #

Run 45:00 [2] 5.0 mi (9:00 / mi)
shoes: Lop

TNT with Jim and Dasha

Wednesday Apr 4, 2007 #

Weight training 15:00 [2]

Basic, quick weights. Two sets of back extensions.

Cross Training 20:00 [2]

Level 6 glutes. Butt tight.

Bike 20:00 [2]

Bike rather than run. Level 7 hills.

Tuesday Apr 3, 2007 #

Run 1:05:00 [2] 8.0 mi (8:07 / mi)
shoes: Lop

Basic TNT. Ran mostly alone.

Cruised back in 23:10. Felt real smooth but the butt was tight.

Monday Apr 2, 2007 #

Cross Training 20:00 [2]

Level 5 glutes

Bike 20:00 [2]

Level 6 hills.

Run 30:00 [2]
shoes: 10/2006 Asics

Little jog in the neighborhood.

Sunday Apr 1, 2007 #

Orienteering race 1:31:33 [4] *** 12.8 km (7:09 / km) +465m 6:03 / km
shoes: New VJ Spikes

Fair Hill Blue Day 2.
Another decent race but felt much more tired than yesterday.

Map Hike/Run warm up/down 30:00 [1] *** 4.0 km (7:30 / km) +80m 6:49 / km
shoes: New VJ Spikes

Control pickup. About 20 minutes of running.

Blue - Day 2 - Splits

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