Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 30 days ending Nov 30, 2007:

activity	#	time	miles	km	+m
Run	15	12:25:14	50.3	80.95
Orienteering	6	8:00:23	34.38	55.33	1715	10c
Rowing Machine	6	4:59:14	32.68	52.59
Cross Training	7	3:45:00
Weight training	5	2:05:00	14.4	23.17
Bike	4	2:00:00	34.66	55.78
Map Hike/Run	2	2:00:00
Map hike	1	20:00
Total	30	35:34:51	166.42	267.83	1715	10c

3:00

0:00

» now

Friday Nov 30, 2007 #

Run warm up/down 20:00 [2]
shoes: 9 2007 Saucony

Warmup.

Run intervals 35:14 5.0 mi (7:03 / mi)
shoes: 9 2007 Saucony

TNT. Ran 4 x 1600 threshold intervals with big recovery.

551/300
547/300
551/300
545/300

Run warm up/down 6:00 [2]
shoes: 9 2007 Saucony

Cooldown

Thursday Nov 29, 2007 #

Weight training 30:00 [2]

Upper body and some legs. 3 x 3 x 40 on arms, Arnolds, etc...

Bike 30:00 [2] 10.3 mi (2:55 / mi)

Easy bike; level 9 hills. Legs a bit tired.

Run 30:00 [2] 3.2 mi (9:22 / mi)
shoes: 9 2007 Saucony

Easy run, slow. Hills.

Wednesday Nov 28, 2007 #

Rowing Machine 1:00:00 [3] 14.13 km (4:15 / km)

Semi-easy row, or at least the output was easy; effort medium.

Tuesday Nov 27, 2007 #

Rowing Machine 20:00 [2]

Easy row before off to NYC.

Cross Training 30:00 [2]

Decent effort on a new (to me) cross trainer at the hotel.

Weight training 5:00 [2]

Tris, chest, and biceps.

Monday Nov 26, 2007 #

Weight training 1:00:00 [3] 14.4 mi (4:10 / mi)

Row.

Sunday Nov 25, 2007 #

Event: Mid-Atlantic Championships - Rocky Ridge

Run warm up/down 10:00 [2]
shoes: May 2007 Integrators

Warmup

Orienteering race 58:23 [4] **** 8.5 km (6:52 / km) +300m 5:50 / km
shoes: May 2007 Integrators

Rocky Ridge red.

Very good run, just a few bobbles.

Orienteering race 20:00 [4] *** 3.0 km (6:40 / km) +70m 5:58 / km
shoes: May 2007 Integrators

Rocky Ridge Mid Atlantic relay.

Started a little after Lacho, but caught him up at midway, but made two small mistakes and lost contact. Finished about 20-30 seconds back?

Saturday Nov 24, 2007 #

Orienteering 1:00:00 [2] ***
shoes: Lop

Just some practice.

Friday Nov 23, 2007 #

Run 27:00 [2]
shoes: 9 2007 Saucony

Kolya convinced me to go for a short run with him. I hadn't planned to, but whenever someone wants to go run with me, I have to jump on that.

It was dark, but not depressing.

Rowing Machine 41:40 [3] 10.0 km (4:10 / km)

10K. Was going to take it easy, but went a little harder. Still not really energetic.

Thursday Nov 22, 2007 #

Run 3:00:00 [2] 20.0 mi (9:00 / mi)
shoes: 9 2007 Adidas

I got a taste of how the other half lives today!

Wednesday Nov 21, 2007 #

Weight training 15:00 [2]

Quick weights:
flys, arm circuit (40s), shoulders, Arnolds.

Cross Training 45:00 [2]

Level 6 cross training.
625 calories.

Note

Legs a bit tight from yesterday. Oddly enough, the right hamstring was fine, but the left now has an incipient special tightness. My muscles (at least the hamstrings) suck.

Luckily, I have realized the risk of doing hard workouts back to back. EricW said once that he thought that was a good thing--replicating the stresses of a two day A meet. Maybe. However, his super competive days were just about over when he was my age. I'd like to be able to run a couple years hence. I think I'll take the wussy approach.

Note

The Power is in the house. I'll need to make it comfortable.

Tuesday Nov 20, 2007 #

Run 21:51 [2] 2.5 mi (8:44 / mi)
shoes: 9 2007 Saucony

Running to the track and some warmup laps with Dasha

Run 32:01 5.0 mi (6:24 / mi)
shoes: 9 2007 Saucony

TNT.
1600 intervals at a very hard but not max pace. First intervals in a few weeks and firt hard running since the sprint. Not sure how my legs would feel so I decided to shoot for 6 minutes, but compress the recovery. Generally worked, and oddly enough, the legs felt fine.

537 22/211 88
557 50/211 12
559 56/217 56
555 14/203 44

Started too fast and was afraid I wouldn't be able to hold on, but I did.

One annoying aspect... some people were strolling around the track and had a little dog on one of those telescoping leashes that would cross all the lanes.

Run warm up/down 8 [2] 0.8 mi (10 / mi)
shoes: 9 2007 Saucony

Cool down back to the car

Monday Nov 19, 2007 #

Bike 30:00 [4] 12.51 mi (2:24 / mi)

Level 10 hills.

Cross Training 30:00 [4]

Level 6 cross training.

502.5 calories.

Note

Legs were strong today. These were both local high points.

Sunday Nov 18, 2007 #

Run warm up/down 10:00 [2] 1.1 mi (9:06 / mi)
shoes: May 2007 Integrators

Warmup--on the shoulder of the road and along several holes of the golf course.

Orienteering race 1:24:03 [3] **** 8.7 km (9:40 / km) +245m 8:28 / km
10c shoes: May 2007 Integrators

Hickory Run blue.

This is probably the coldest I've ever been orienteering. It was snowing wet snow, around 30 degrees, and the branches on the light green that covered most of the 8.7 K would continually thrash you and dump snow on your head. I was wet after about 5 minutes. And there were lots of stream crossings. I was up to my waist at one, but by that point, I wasn't feeling much.

Spiked a lot of controls, but there were several bingo controls, including the penultimate, which IMO was the most bingo-y I've seen this year. I didn't spike that one.

Saturday Nov 17, 2007 #

Run 2:00:00 [2]
shoes: 9 2007 Adidas

Run over to Tyler and Ridley. Dasha accompanied me for about 12 minutes (to the school) and I kept going. Had to do two loops on the athletic fields at the end to round things out.

Ran into the ranger in Ridley after 50 minutes--he was closing the park. The last part of the run was dark but I did have a headlamp. I hate running in the dark.

Friday Nov 16, 2007 #

Weight training 15:00 [2]

Rowing Machine 1:00:00 [4] 14.86 km (4:02 / km)

14865

Thursday Nov 15, 2007 #

Run 30:00 [2] 3.5 mi (8:34 / mi)
shoes: Reeboks

Quick morning treadmill.

"Cross country" workout.

Wednesday Nov 14, 2007 #

Bike 30:00 [3] 11.85 mi (2:32 / mi)

Level 10 hills.

Cross Training 30:00 [3]

Level 6 cross training.
441 calories

Tuesday Nov 13, 2007 #

Rowing Machine 57:34

TNT--Decided to try a moderate workout and see how it felt.

919 "warmup" with GregA

323 41/314 99
338 00/327 37 up with JimE
320 53/330 53
311 53/332 54
310 81/336 96
249 89

1118 back with Dasha

It looks like there is still some gas in the tank

Monday Nov 12, 2007 #

Bike 30:00 [3]

Level 10 hills. 11 something miles. Started at level 12 but after 8 minutes thought it was putting too much stress on legs--but, I think biking is decent for hamstrings, so probably not a worry.

Cross Training 30:00 [3]

Level 6 hills. Legs were quite tired. Only 405 calories or so.

Sunday Nov 11, 2007 #

Event: DVOA - Ridley Creek

Map Hike/Run 1:00:00 [2]
shoes: Lop

Saturday Nov 10, 2007 #

Note

Another glorious and relevant word today!

Yea: peripeteia.

In my state of ignorance, I would have guessed that meant condition of walking around. If only! In truth, it is much more applicable to my condition.

I encountered peripeteia on 10/28. Was this anagnorisis? Perhaps... that is an interesting question....

Map Hike/Run 1:00:00 [2] ***
shoes: Lop

Control hanging and vetting. More than 1 hour, but I will take credit for an hour today and tomorrow as there was a lot of downtime.

Friday Nov 9, 2007 #

Rowing Machine 1:00:00 13.6 km (4:25 / km)

13601 meters. Decided to do this at paddle pressure +. Assiduously kept it at 20 SPM (sometimes 19). It was very easy through 30 minutes, but I also pulled slightly harder. Ergs are evil things, so tempting.

Thursday Nov 8, 2007 #

Run 1:00:00 [2] 7.0 mi (8:34 / mi)
shoes: 9 2007 Saucony

TNT. Managed to convince Dasha to run with me and she stayed for 50 minutes of running around the track. Tom and Eric were there, too. Tom was too fast!

Wednesday Nov 7, 2007 #

Cross Training 30:00 [2]

Level 6 cross training.

425 calories.

Tuesday Nov 6, 2007 #

Run 1:05:00 [2]
shoes: 9 2007 Adidas

TNT. Ran down to the bridge with Jim at very easy pace (28ish?). Karl turned around at 2.5 miles.

Dasha found us on the way back, and Jim and I went back with her.

GregA cam to TNT but he had to run by himself. I was in no shape to try to run at his speed.

Note

Walking up the hill (very slowly) with Dasha, I got a pretty severe (cramp?) in the left achilles/calf. It subsided in a bit, but seriously--what is that about?

I'm falling apart. Time to hang it up and start racing against GregB in M45 or whatever category he wants to have a go at.

Sandy and I printed (a lot) of Ridley maps until midnight. If no one comes, I will sell them as art.

Monday Nov 5, 2007 #

Note

What a great word showed up on the tape today... so apropos.

I am an orienteer manqué. With noski vanyut.

Run 48:00 [2]

Easy run starting at 7:45 over to the school.

Three laps of the area and back.

Leg neither really good or bad.

Sunday Nov 4, 2007 #

Note

Time to hang up the compass.

Note

I guess it wasn't a total failure.

My US Champs record this century:
2001: 43/58
2006: 14/25
2007: 15/27

Wohoo! Obvious improvement! Top half is not out of reach.

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

To the start with Greg and Dasha.

Orienteering race 1:39:20 [3] **** 11.15 km (8:55 / km) +500m 7:17 / km
shoes: Jalas

QOC 2007 US Champs, Day 2 Blue

Day 2 Blue - Splits