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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, 2011:

activity # timemileskm+m
  Run20 17:08:33 4.35 7.0
  Orienteering5 4:32:49 17.71 28.5 470
  Cross Training4 2:15:00
  Bike3 1:20:00
  Weight training3 27:00
  Total27 25:43:22 22.06 35.5 470

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Saturday Apr 30, 2011 #

Event: West Point A-meet
 

Run warm up/down 10:00 [2]
shoes: October 2010 Oroc 280

Easy warmup.

Orienteering race 43:00 [4] ***
shoes: October 2010 Oroc 280

West Point Blue middle.

Run warm up/down 7:00 [2]
shoes: October 2010 Oroc 280

Before the sprint.

Orienteering race 20:00 [4] ****
shoes: October 2010 Oroc 280

West Point Blue sprint.

Middle Blue - Splits

Sprint R/B - Splits

Friday Apr 29, 2011 #

Cross Training 30:00 [2]

Staying loose.

Thursday Apr 28, 2011 #

Bike 30:00 [2]

Just something easy.

Wednesday Apr 27, 2011 #

Run 1:20:00 intensity: (1:00:00 @2) + (20:00 @3)
shoes: April 2011 Asics

Ran over to SGB's, then to Lori's to get Presto. Then ambled through Harvard to the river, at which point Presto opened it up, and I was not feeling 1/10 as sprightly as him or SGB. Eventually, back home, after dropping off SGB.

But, an enjoyable outing, all around.

Tuesday Apr 26, 2011 #

Run warm up/down 35:00 [2]
shoes: April 2011 Asics

Run intervals 20:26 [4] 5.6 km (3:39 / km)
shoes: April 2011 Asics

CSU training.

(1200,1000, 600) x 2 @ 5K pace set 1, <5K pace set 2
200 rest

427
134

341
133

209
221

420
149

342
150

207

Run warm up/down 9:07 [1] 1.4 km (6:31 / km)
shoes: April 2011 Asics

Between intervals.

Run warm up/down 41:00 [2]
shoes: April 2011 Asics

Home, slowly.

Monday Apr 25, 2011 #

Run 1:30:00 intensity: (47:00 @2) + (43:00 @3)
shoes: April 2011 Asics

The normal 90 minute track. Out steady and back firm but not hard.

Distance was good, for now.

Sunday Apr 24, 2011 #

Run 40:00 [2]
shoes: Salomon SpeedCross 2 2011

Over to the school and some looping in the grass.

Saturday Apr 23, 2011 #

Event: DVOA White Clay Creek
 

Run warm up/down 5:00 [2]
shoes: October 2010 Oroc 280

A little warmup.

Orienteering race 1:04:18 [4] *** 7.8 km (8:15 / km)
shoes: October 2010 Oroc 280

DVOA White Clay Creek Red.

Decent.

Friday Apr 22, 2011 #

Cross Training 30:00 [2]

465 calories. Level 8 backwards/forwards.

Weight training 10:00 [3]

Tried to get back into this. No dips--let's see if that allows my elbow to get better.

Some pull-ups, and I'm getting weak.

Thursday Apr 21, 2011 #

Run 1:00:00 [2]
shoes: Salomon SpeedCross 2 2011

TNT. Same route as last night, and same starting time, except from the school, which made a lot of difference from a light perspective. Felt better than yesterday and moved along.

Wednesday Apr 20, 2011 #

Run 1:27:00 [2]
shoes: Salomon SpeedCross 2 2011

Ridley Road loop, from home, with half a SOFA. It was well dark by the time I finished, and did not feel strong like yesterday.

Tried out the iPod. The new randomization of my songs makes everything seem fresh.

Tuesday Apr 19, 2011 #

Note

My iPod died. Boo. I just got my new one, with an extra GB, and smaller, too. Yay. But, boo on disposable electronics.

Yay on ordering it Sunday in Boston and having it at the door in Media upon arriving home. Yay on logistics. Small boo on profligate resource consumption.

Run 1:15:00 [2]
shoes: Salomon SpeedCross 2 2011

TNT. Down to Lincoln Drive and back.

Started to feel a little bit like a runner for the first time in a long while.

Monday Apr 18, 2011 #

Bike 30:00 [3]

In the afternoon, before going back to PA.

Note

I left our apartment in Boston at 5:52 and was at my SW gate literally 17 minutes later. A new record, yes, but not remarkable. I will treasure these airport experiences the rest of my life.

SImple pleasures.

The entire trip took 3 hours, but could have been condensed to 2.5 with less time allotted at the airport (I left 1:03 in advance of my flight, which was not necessarily--apparently.)

Sunday Apr 17, 2011 #

Event: DVOA Springton Manor
 

Note

My boy Bobby Curtis running in Boston. Any other day, this would have been good enough for a win, but fast times in Boston.

Run 1:10:00 [2]
shoes: April 2011 Asics

Got in touch with Bobby, and ran over to the Sheraton to rendezvous. It was a zoo in Back Bay.

Nice to catch up. We ran for about 40 minutes, then I continued on home.

Apparently, his VO2max just was measured at 83. WTF?

Saturday Apr 16, 2011 #

Run 1:00:00 [2]
shoes: April 2011 Asics

Easy speed, level 8 hills.

Had intended to run outside, but when I got around to it after doing some work, it was 10PM and raining.

Weight training 2:00 [3]

Abs. Still no upper body until the elbow gets better.

Friday Apr 15, 2011 #

Event: US Interscholastic & US Intercollegiate Championships
 

Note

Flew back to Boston Friday. Thought about training but it was little more than that.

Thursday Apr 14, 2011 #

Run warm up/down 30:00 [2]
shoes: Salomon SpeedCross 2 2011

To/from the red hill with Hugh.

Run hills 40:00 intensity: (20:00 @2) + (20:00 @4)
shoes: Salomon SpeedCross 2 2011

TNT. 10 x the Red Hill (aka SOFA.) With Hugh, and Sandy. Even Eric passed by and was chasing me up the hill.

Hard, hard work. It takes training to do training, and I haven't enough. This was the first training I've done in quite a while.

But, conditions were favorable.

Note

TNT. Initiated a new convert.

I did some grilling. Not my finest effort. A bit too rushed in the preparation. Temperature was too high and burgers were too done, and fish was sub-optimally done.

But, not a disaster.

Wednesday Apr 13, 2011 #

Cross Training 30:00 [3]

Level 8 hills before getting in the car for the drive to PA.

Tuesday Apr 12, 2011 #

Run warm up/down 24:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

To/from CSU training.

Orienteering 23:30 [4] 5.0 km (4:42 / km)
shoes: Saucony Progrid Ride 11/9/2009

CSU training. Three-loop sprint at the Esplanade.

Monday Apr 11, 2011 #

Run 57:00 intensity: (17:00 @2) + (40:00 @3)

Nice run with SGB at a solid pace.

Not too fast, but I was feeling stiff and slow compared to him.

I cooled down on the way back from Lori's.

Sunday Apr 10, 2011 #

Event: DVOA Elk Neck State Park (cancelled)
 

Run 59:00 intensity: (39:00 @2) + (12:00 @3) + (8:00 @4)
shoes: Saucony Progrid Ride 11/9/2009

Pretty smooth.

Friday Apr 8, 2011 #

Note

Went to PEEC and hung with Alexey and Eric. Note: don't look for dinner in Milford at 10PM on Friday night. Luckily, pizza was open.

Thursday Apr 7, 2011 #

Run 35:00 [2]
shoes: Salomon S-LAB 3 XT WINGS

TNT. Just me and Eric.

But, Eric brought awesome Mexican food, so everyone else loses.

Wednesday Apr 6, 2011 #

Cross Training 45:00 [2]

Weight training 15:00 [3]

Tuesday Apr 5, 2011 #

Run 40:00 intensity: (30:00 @2) + (10:00 @3)
shoes: Salomon S-LAB 3 XT WINGS

TNT. 40 minutes easy, both sides of the creek.

Awesome dinner afterwards. TNT is great like that.

Monday Apr 4, 2011 #

Run 30:00 [2]

Sunday Apr 3, 2011 #

Event: DVOA Governor Dick
 

Run warm up/down 12:00 [2]
shoes: October 2010 Oroc 280

Up and down the hill a few times.

Note

The terrain sucks, it's a pain to get to, and I've never liked the name (and did I mention the terrain sucks?) but gosh darn it, Mike and OCIN do such a great job with that event that it is hard to not keep going back.

Orienteering race 40:18 [4] *** 5.2 km (7:45 / km) +170m 6:40 / km
shoes: October 2010 Oroc 280

2011 Flying Pig. Blue middle.

Another OK race. Biggish mistake was early.

Could generally read the map at speed, with one exception, where I couldn't read it standing still either.

Of course, speed is not too speedy.

Sunday Blue - Splits

Saturday Apr 2, 2011 #

Run warm up/down 12:00 [2]
shoes: October 2010 Oroc 280

To the start mostly.

Orienteering race 1:21:43 [4] *** 10.5 km (7:47 / km) +300m 6:49 / km
shoes: October 2010 Oroc 280

2011 Flying Pig.

Dropped down to regular blue from long red.

Not a bad race. Probably lost 3, maybe 4 minutes.

Orienteering was not hard. Had some problems reading the map, which caused one of the mistakes. Z-man caught up and dropped me. But, I hung in until the end of the race.

Saturday Blue - Splits

Friday Apr 1, 2011 #

Event: OCIN Flying Pig XV & US ULtralong Champs
 

Bike 20:00 [2]

20 minutes on the bike. At 6:00PM. My plane was at 8:00PM, and I made it barely.

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