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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 31 days ending Mar 31, 2004:

activity # timemileskm+m
  Run13 8:06:41 15.83 25.48
  Weight training13 6:50:00
  Cross Training9 4:31:00
  Map Hike/Run1 4:30:00
  Orienteering2 1:57:23 9.76(12:02) 15.7(7:29) 4079 /13c69%
  Bike3 1:24:30 20.82 33.51
  Rowing Machine2 50:12 7.77(6:27) 12.51(4:01)
  Total20 28:09:46 54.18 87.19 4079 /13c69%

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Wednesday Mar 31, 2004 #

Rowing Machine 30:00 [4] 7.51 km (4:00 / km)

2nd time on the erg this year, and I'd say better.
Splits were solid at 1:59-2:01 throughout - certainly not hot, but there was no dropoff at all. Muscle tone is good for the erg, but I've done no back exercises - that's one deficiency. Anyway, ergs don't float and they don't orienteer, so I guess I'm doing OK.

Run 30:00 [3] 3.0 mi (10:00 / mi)

level 5 hills on treadmill as cooldown.

Weight training 15:00 [2]

Shoulders

Tuesday Mar 30, 2004 #

Weight training 25:00 [3]

Mostly upper body with abs. No legs as my right, middle outer hamstring is still tight from Sunday.

Cross Training 30:00 [3]

417 calories, level 8, backwards/forwards. Felt really beat.

Run 20:00 [2] 2.0 mi (10:00 / mi)

level 7 hills on treadmill

Sunday Mar 28, 2004 #

Orienteering 45:34 [4] 7.4 km (6:09 / km) +67m 5:53 / km
ahr:152 max:163 spiked:9/13c

Good effort, lost about 2 minutes on 1 control and <:30 on a few others. Total ~3-4.

Green - Splits

Thursday Mar 25, 2004 #

Rowing Machine 20:12 [4] 5.0 km (4:02 / km)
ahr:148 max:156

Crappy effort. Legs felt beat after 1250 meters. Tried to compensate, especially during last 1500 meters by keeping spm at 29+. Still, not a lot of power.

Cross Training 30:00 [3]
ahr:136 max:156

Cool down of sorts - level 4-5 hills on backwards forwards machine. At times quandriceps felt like cramping suggesting that yesterday had a substantial impact.

Total calories for aerobic workout = 676 (from HRM)

Weight training 25:00 [2]

Arms, chest and shoulders.

Wednesday Mar 24, 2004 #

Run 1:01:04 [4]
ahr:143 max:162

Combination workout.
Intended to do 10x hill repeats at East Rock but only did 5. I think that the steepness of the trail/stair section I picked exceeds my current physiological abilities. By the second, I was already hurting.
So I extended the workout by doing some rolling hills at the top. A long downhill finish brought down the average HR.

Tuesday Mar 23, 2004 #

Cross Training 30:00 [4]
max:155

Level 9 hills, backwards/forwards. 475 calories (this would be 489 if at my previous weight, indicating similar conditioning to best of last fall.) Felt limited by quadricep strength more than anything.

Run 20:00 [2] 2.0 mi (10:00 / mi)
max:140

level 4 hills on treadmill. 275 calories.

Weight training 25:00 [3]

Basic arms, chest, legs and shoulders.

Sunday Mar 21, 2004 #

Map Hike/Run 3:45:00 [1]

Map Hike/Run 45:00 [2]

Note

At Allamuchy with Eric.
1052 calories, max HR: 138, avg. HR: 91.

Friday Mar 19, 2004 #

Weight training 1:00:00 [3]

A little of everything, but mostly legs.

Thursday Mar 18, 2004 #

Run 1:00:00 [3]
ahr:145 max:156

Road: Boathouse row. Made it to the Kelley statue on the outward part.

Wednesday Mar 17, 2004 #

Weight training 30:00 [3]

Light legs, back and arms.

Cross Training 30:00 [4]

Level 12 hills. 614 calories.

Run 10:00 [4] 1.33 mi (7:31 / mi)

180 calories. Level 4 hills

Tuesday Mar 16, 2004 #

Weight training 35:00 [3]

Mostly legs, with some arms and chest.
Did abs earlier.

Run 1:00:00 [3]

Level 7 hills.
855 calories.

Bike 20:00 [3] 7.15 mi (2:48 / mi)

Level 12 hills.
~190 calories.

Monday Mar 15, 2004 #

Run 7:00 [2]

To gym

Weight training 35:00 [3]

Mostly upper body

Run 30:00 [2] 3.0 mi (10:00 / mi)

Level 8 hills

Cross Training 20:00 [4]
ahr:150 max:162

Level 14 hills. 435 calories.

Sunday Mar 14, 2004 #

Run 2:10 [1]

warm-up

Run 35:52 [2]

First lap around lake, with Dasha and Kolya.

Run 30:35 [3]

With Kolya (mostly). Last 5 minutes very hard, with one hill repeat thrown in.

Friday Mar 12, 2004 #

Weight training 40:00 [3]

everything

Bike 6:30 [3]

"cardio" workout. It seems impossible (for me) to get the hr high enough on these bikes. The resistance gets so high that I can't generate sufficient rpms...

Bike 38:00 [3] 13.67 mi (2:47 / mi)
max:141

level 14 hills

Thursday Mar 11, 2004 #

Run 7:30 [2]

to gym

Weight training 30:00 [3]

arms, legs, chest, and shoulders

Run 45:00 [3] 4.5 mi (10:00 / mi)

treadmill, level 7 hills. 645 calories

Run 7:30 [2]

from gym

Wednesday Mar 10, 2004 #

Run 8:00 [2]

to gym

Weight training 30:00 [3]

chest, legs, abs, arms

Cross Training 30:00 [3]

forwards - 565 calories, level 12 hills

Cross Training 11:00 [3]

backwards, 190 calories, level 8 hills

Note

Skiing for 3.5 hours in the morning.

Tuesday Mar 9, 2004 #

Run 7:00 [2]

to gym

Weight training 20:00 [3]

arms, legs, shoulders

Cross Training 30:00 [3]

level 12 hills, 365 calories

Bike 20:00 [3]

level 14 hills, 181 calories

Run 8:00 [2]

from gym

Monday Mar 8, 2004 #

Run 7:00 [2]

to gym

Weight training 40:00 [3]

arms, chest, legs

Cross Training 30:00 [4]
ahr:146 max:160

595 calories, level 12 hills

Run 30:00 [3]
ahr:140 max:146

treadmill, level 7 hills, mostly 6.5 mph, last 6 minutes ~8

Sunday Mar 7, 2004 #

Orienteering 1:11:49 [4] 8.3 km (8:39 / km) +340m 7:11 / km
ahr:151 max:166

Susquehana red

Red - Splits

Thursday Mar 4, 2004 #

Cross Training 30:00 [4]

Forwards only. 684 calories!

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