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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 31 days ending Oct 31, 2003:

activity # timemileskm+m
  Cross Training13 6:00:00 19.0 30.58
  Orienteering4 4:17:48 17.9(14:24) 28.81(8:57) 930
  Weight training9 2:42:00
  Rowing Machine8 2:33:47 23.61(6:31) 38.0(4:03)
  Bike7 1:54:00 15.1 24.3
  Map Hike/Run2 1:40:00 4.04 6.5
  Total19 19:07:35 79.65 128.19 930

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Friday Oct 31, 2003 #

Weight training 30:00 [3]

upper body

Rowing Machine 15:31 [4] 4.0 km (3:53 / km)

With Gabe who beat me by ~10 secs. 1:56.5 splits

Cross Training 20:00 [4] 2.0 mi (10:00 / mi)

350 calories. Level 12.

Thursday Oct 30, 2003 #

Rowing Machine 19:04 [5] 5.0 km (3:49 / km)

Wednesday Oct 29, 2003 #

Rowing Machine 20:11 [4] 5.0 km (4:02 / km)

This was supposed to be a 10000 meter effort but I bailed

Rowing Machine 20:31 [4] 5.0 km (4:06 / km)

Cross Training 10:00 [3]

166 calories

Monday Oct 27, 2003 #

Bike 12:00 [1] 2.3 mi (5:13 / mi)

to/from gym

Weight training 10:00 [3]

dips and crunches

Cross Training 30:00 [3] 3.01 mi (9:58 / mi)

401 calories

Rowing Machine 12:00 [3] 2.86 km (4:12 / km)

2:05 to 2:10

Sunday Oct 26, 2003 #

Orienteering 1:14:25 [4] 8.7 km (8:33 / km) +280m 7:22 / km

Pound Mountain 2.
Boris picked me up at control 8.

Saturday Oct 25, 2003 #

Orienteering 1:19:29 [4] 8.5 km (9:21 / km) +305m 7:56 / km

Pond Mountain Day 1
Boris picked me up at control 9.

Friday Oct 24, 2003 #

Cross Training 30:00 [3]
max:141

easy does it.
backwards/forwards, 393 calories

Rowing Machine 10:00 [3] 2.32 km (4:19 / km)

nice and easy: ~2:10

Note

Goals for weekend (challenging but attainable) are to be within 10 minutes of the winner each day (~15%) assuming the winner is one of the usual suspects.

Thursday Oct 23, 2003 #

Cross Training 30:00 [3] 3.1 mi (9:41 / mi)
max:150

backwards/forwards
408 calories
3.1 miles

Rowing Machine 12:00 [5] 3.0 km (4:00 / km)

(After 10 minute break from the cross-training)

2 minutes on at < 2:00 minutes/500 m
508 meters
1 minute paddle

2 minutes on at < 1:55 (actually around 1:52)
533 meters
1 minute paddle

2 minutes on at < 1:50 (~1:49)
555 meters
1 minute paddle

2 minutes all out (not much left: 1:49-1:51)
550 meters

Rowing Machine 4:30 [2] 1.0 km (4:30 / km)

cool down

Monday Oct 20, 2003 #

Weight training 50:00 [3]

Back at Penn.
Complete workout. Strength is at about 85% of summer peak.

Cross Training 30:00 [4] 3.34 mi (8:59 / mi)

614 calories on classic Penn machine.

Bike 30:00 [4] 10.4 mi (2:53 / mi)

309 calories. It is very hard to burn a lot of calories on this thing. I maxed out the resistance on each "rest" interval and spun fast on the "hills." I then realized that for calorie purposes it doesn't matter how fast you peddle - the machine thinks it's all the same.

Saturday Oct 18, 2003 #

Map Hike/Run 25:00 [2]

Warmup:
placed flags for the sprint.

Orienteering 14:33 [4] 2.15 km (6:46 / km) +50m 6:04 / km

Ran the birthday sprint. Went out hard (too hard?) and brain shut down by 6th control.
This was probably a 4.5 effort.

Orienteering 13:31 [4] 2.15 km (6:17 / km) +50m 5:38 / km

After ~7 minutes break, R2. This time cleaner, except 2nd control when Angelica and Dasha threw me off. Hit 6 better.
Definitely possible to run this course better in theory (micro-route choice, knowledge of particular terrain detail, practice) but these are the sort of things you can't count on in real Orienteering. So, this is an appropriate measure of current speed and capability.

Map Hike/Run 15:00 [1] 1.0 km (15:00 / km)

cool down

Thursday Oct 16, 2003 #

Bike 12:00 [1] 2.4 mi (5:00 / mi)

To/from gym

Weight training 15:00 [3]

abs and upper body

Cross Training 30:00 [3] 3.05 mi (9:50 / mi)

backwards/forwards machine
405 calories

Wednesday Oct 15, 2003 #

Cross Training 30:00 [4] 4.5 mi (6:40 / mi)
max:165

530 calories at level 11 on the arms + legs Yale trainer.

This was supposed to be easy but I figured out a better way to max workouts on this machine: on the flat intervals I sought to keep calories at +1000 (~70 spm) and on the "interval" part I tried to exceed 1200. I generally managed it, though at the "steep" level, spm fell to ~60. Anyway, overall, pulse was always ~160+.

Rowing Machine 30:00 [3] 7.3 km (4:07 / km)

(~3 minute break between sets)

Also supposed to be easy.

Started at 2:05-2:10 for first 10, held around 2:05 for second, and below 2:05 (~2:03) for last. At 2 minutes to go, went to 1:50 but couldn't hold it and crept up ~1:54 in last minute.

spm roughly 21 throughout save last 3-4 minutes.

And, I did exactly 470 calories, making a grand total of 1000. Truly, an hour of power, though admittedly there is a way to go before distance/speed is anything to write about.

Bike 15:00 [1]

To/from gym.

Monday Oct 13, 2003 #

Weight training 15:00 [3]

quick upper body and abs.

Cross Training 30:00 [4]

On "high calorie" machine. Level 8. Did 574 calories, or so it said.

Rowing Machine 10:00 [4] 2.52 km (3:58 / km)

Dogged first 5 minutes. But, then added some power. Penultimate minute brought down to 155-157 and final minute to < 145.

Sunday Oct 12, 2003 #

Orienteering 1:15:50 [4] 7.31 km (10:22 / km) +245m 8:53 / km

Mt. Penn Antietam.
Mistakes < 1.5 minutes. But one missing control cost 2-3 minutes.

Saturday Oct 11, 2003 #

Map Hike/Run 1:00:00 [3] 5.5 km (10:55 / km)

FCE training with Dasha.

Thursday Oct 9, 2003 #

Weight training 12:00 [2]

Upper body quicky.

Cross Training 30:00 [4]

Backwards/forwards (normal machine.)
413 calories.

Wednesday Oct 8, 2003 #

Bike 15:00 [1]

To/from gym

Cross Training 30:00 [4]

Allegedly 560 calories but I don't believe it.
This was a non-backwards/forwards machine with no heart rate readings.

Weight training 10:00 [1]

Just dips and abs.

Monday Oct 6, 2003 #

Weight training 10:00 [2]

dips, abs

Bike 15:00 [1]

to/from gym

Cross Training 30:00 [3]

backwards/forwards
420 calories

Wednesday Oct 1, 2003 #

Weight training 10:00 [2]

Abs and dips

Bike 15:00 [1]

To/from gym

Cross Training 30:00 [4]
max:162

level 12 on the Yale version of the classic Penn machine.
Again, I felt like this stupid machine was uncalibrated with the Penn ones.
Did 529 calories but rarely got over 70 spm on the "hills."

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