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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 31 days ending Jul 31, 2004:

activity # timemileskm+m
  Hike2 11:00:00 1109
  Run12 10:03:00 2.5 4.02
  Orienteering8 8:06:02 9.23 14.85 39512 /26c46%
  Weight training7 4:15:00
  Cross Training7 3:10:00
  Bike6 2:10:00 47.12(2:46) 75.83(1:43)
  Map Hike/Run1 1:00:00
  Rowing Machine3 44:02 5.22 8.4
  Total23 40:28:04 64.07 103.11 150412 /26c46%

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Saturday Jul 31, 2004 #

Orienteering 22:28 [4]

Prologue. Lost :50 on second control (compass). Decent afterwards with several 10-15 second mistakes.

Orienteering 45:18 [4]

Chase. Good run. Felt tired and didn't push at the end. Robbie Paddock beat me in the finish but had I known he was an American and not a random European, I might have tried harder.

Friday Jul 30, 2004 #

Orienteering 53:10 [4]
ahr:149 max:157

Stampede. Missed one control on massive parallel error with Ted and Nadim. After that didn't push too hard and made additional 2 x 1 minute errors.

Thursday Jul 29, 2004 #

Run 15:00 [2]

On training area but without map.

Tuesday Jul 27, 2004 #

Hike 5:15:00 [2]

Hike up to Suprise Lake and overlook on Grand Teton.

Sunday Jul 25, 2004 #

Hike 5:45:00 [2] +1109m

Most of the way up Mt. Yale.

Friday Jul 23, 2004 #

Weight training 35:00 [3]

Cross Training 20:00 [3]
max:146

level 12 hills, 383 calories

Bike 10:00 [3] 4.06 mi (2:28 / mi)
max:140

level 8 hills

Run 10:00 [3]
max:160

level 12 hills.
After 8 minutes I upped the speed to 6 min miles, and for last minute, 5:40 miles, at 4% incline.

Felt fine and I think this sort of thing would be good to do more often as my speed is not noteworthy.

Wednesday Jul 21, 2004 #

Run 1:30:00 [2]
ahr:136 max:150

At Valley Forge. Like last time, half loop through woods, down to train tracks, NW to Fatlands, traverse, cross 422 bridge, in woods along train tracks and back to the parking area for last few minutes.

Used the Camelback that Dasha so kindly got me. It worked well - I didn't notice the weight and wasn't really thirsty when finishing, despite running at 3:00 with temperature near 90.

Undecided whether to race with it - though if I could anticipate a "race" like West Point Day 1 this year, I would be thrilled to run with it.

Tuesday Jul 20, 2004 #

Weight training 55:00 [3]

Wrecked the legs today with many reps, e.g., 6x20 up to 255 on leg press. Also did heavy quads, lunges, etc.

Some upper body for rest.

Cross Training 30:00 [3]
ahr:137 max:142

level 11 hills, 533 calories.

Legs empty.

Bike 30:00 [3] 10.35 mi (2:54 / mi)

Level 8 hills.

Monday Jul 19, 2004 #

Cross Training 30:00 [3]

612 calories, level 12 hills.
Legs felt beat.

Run 10:00 [2] 1.0 mi (10:00 / mi)

Level 6 hills on treadmill.

Sunday Jul 18, 2004 #

Run 4:00 [2]

Warmup

Orienteering 1:19:05 [4]
ahr:149 max:157

2004 Valley Goat classic.

Conditions not ideal with high grass and steady rain making forest sections tricky.

Fairly clean except for a bit of trouble around 12-13.

Not sure why my heart rate was relatively low. I felt like I was exerting myself at race pace but I guess my legs wouldn't move me fast enough to raise the pulse. Hmm... maybe I need better muscles.

Of course it's possible I wasn't pushing hard enough but it didn't feel that way.

Saturday Jul 17, 2004 #

Run 20:00 [2]

Warmup run to the start.

Orienteering 1:28:07 [4]
ahr:138 max:159

Orienteering "intervals" on the day 2 DVOA A-meet at PEEC.

Turned into intervals as Chris and I decided to meet up at three controls (3, 8, & 11) and I built up a margin. We started each set together.

I think the heat and lack of drink compensated for any advantages I gained from two stops in the middle. I went through control 17 at which point I saw a bear but planned to stop anyways.

Lap Control Time Lap Time O-time
1 1 0:02:48 02:47.7
2 2 0:10:45 07:57.8 0:10:45
3 3 0:20:26 09:40.7 0:20:26
4 0:28:49 08:23.2
5 4 0:31:24 02:34.8 0:23:01
6 5 0:33:21 01:56.8 0:24:58
7 6 0:41:53 08:31.7 0:33:29
8 7 0:45:55 04:02.0 0:37:31
9 8 0:47:36 01:41.0 0:39:12
10 0:59:51 12:14.8
11 9 1:05:28 05:37.6 0:44:50
12 10 1:07:17 01:48.7 0:46:39
13 11 1:11:17 03:59.7 0:50:39
14 1:17:48 06:31.2
15 12 1:28:46 10:58.0 1:01:37
16 13 1:32:04 03:18.0 1:04:54
17 14 1:41:39 09:35.5 1:14:30
18 15 1:45:57 04:17.4 1:18:47
19 16 1:49:39 03:42.9 1:22:30
20 17 1:55:19 05:39.5 1:28:10


Average HR includes between interval rest totalling 27 minutes.

Thursday Jul 15, 2004 #

Weight training 25:00 [2]

Easy-ish. Mostly light legs, focussing on the peripheral muscles.

Cross Training 30:00 [3]
ahr:145 max:151

Level 11 hills.
593 calories, and felt rather easy. I tried to keep it under 150 BPM. Legs did feel a bit tight later on in the piece.

Rowing Machine 10:00 [3] 2.4 km (4:10 / km)
ahr:142 max:150

Just decided to pull and find out what was comfortable - it turns out that 2:05 splits at 21 SPM felt just fine.

Wednesday Jul 14, 2004 #

Run 2:30:00 [2]
ahr:138 max:152

Started at Mt. Joy, ran train tracks to get on to Fatlands, then ran to Betzwood. Turned west again and ran to Perkiomen Creek. Then turned, crossed back over to Mt. Joy. Ran back to parking area then to arch. Killed last 10 minutes by running in the field (I didn't want to get to far from the drinking fountain lest I spontaneously dry up.)

1839 calories

Tuesday Jul 13, 2004 #

Weight training 30:00 [3]

Basics

Cross Training 20:00 [3]
ahr:138 max:147

Level 11 hills
365 calories or so?

Bike 20:00 [3] 6.95 mi (2:53 / mi)

Level 8 hills

Rowing Machine 2:30 [2] 0.5 km (5:00 / km)

Warmup

Rowing Machine 9:27 [4] 2.5 km (3:47 / km)
ahr:152 max:160

Legs are getting strong again.
(Cool heart graph on this one - aymptotically approaches 160 until 5 minutes in, then stays right there.)

Rowing Machine 2:18 [2] 0.5 km (4:36 / km)

Cool down

Monday Jul 12, 2004 #

Weight training 45:00 [3]

Balanced, but worked the legs pretty hard.

Cross Training 30:00 [4]
ahr:151 max:157

Level 12 hills.
642 calories - on a different machine than last week - suggesting result not a fluke.

Bike 30:00 [3] 11.0 mi (2:44 / mi)

Level 9 hills on a new bike.
304 calories. Legs felt like they were working rather hard.

Run 15:00 [2] 1.5 mi (10:00 / mi)
ahr:126 max:136

Level 9 hills on treadmill.
Watch says 158 calories.

Sunday Jul 11, 2004 #

Orienteering 1:01:09 [4] 7.0 km (8:44 / km) +180m 7:44 / km
ahr:159 max:169

FCW red.

Actually, a good course, though still nasty. Luckily, I was mentally prepared for nasty but still didn't execute well.

Bad RC on 3 ("ran" through fern covered rocks rather than nearby trail). Lost contact going into 4 and sucked Mihai into my miss. But, I did find the control slightly ahead of him...

Afterwards, decent but some small misses. Only one other time where I lost contact though. Caught up to Wyatt later on and just decided to follow him for the last short controls.

Thursday Jul 8, 2004 #

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

Warmup/cooldown and control "hanging."

Orienteering 46:12 [4]

2003 Team Trials short course.

A bit hot today. Beginning and end were good but two long legs were not.

Wednesday Jul 7, 2004 #

Orienteering 55:00 [3]
8c

Attempted to do last year's DVOA long blue at FCW. Oddly enough, I ended up quitting exactly where I did last year, albeit under better circumstances - i.e., I did not twist my ankle this year.

Rather, I was confronted by a wall of green of the nasty sort - blackberries up to my chest, everywhere. I just couldn't subject myself to any more of that.

It's a real shame that FCW has become like this.

Run 44:00 [3]
ahr:136 max:158

Intended to finish out 2 hours of running but the thunderstorm over my head lead me to favor discretion.

Tuesday Jul 6, 2004 #

Weight training 40:00 [3]

Balanced, with more reps for the legs.

Cross Training 30:00 [5]
ahr:151 max:159

649 calories, level 12 hills.
Appears to be a new PR! (However, this was on a newer machine so I am circumspect.)

Bike 20:00 [3] 7.56 mi (2:39 / mi)
max:140

Level 14 (then 13, then 12) hills. 210 calories.
It felt really tough (quads were protesting).

Monday Jul 5, 2004 #

Run 2:00:00 [2]
ahr:129 max:154

At Valley Forge with Dasha.

Chaud!

Sunday Jul 4, 2004 #

Run 5:00 [2]

warmup

Orienteering 14:45 [5] 2.7 km (5:28 / km) +65m 4:53 / km
ahr:164 max:168 spiked:12/18c

Wyatt's appartment complex sprint. Really fun and great use of... well, an appartment complex.

It seems like the Russian contingents' muscles may have sucked, so they didn't show...

Orienteering 20:48 [4] 3.2 mi (6:30 / mi) +150m 5:40 / mi
ahr:161 max:166

Time trial course. Slowness relative to Vadim was evident on first leg. On the way to 5th I assiduously stuck to trail, a mental lapse and physical cop-out that let Nadim and Ted get away. And then I messed up the last leg (took an unmapped trail.)

Friday Jul 2, 2004 #

Weight training 25:00 [3]

Mostly upper body

Bike 20:00 [3] 7.2 mi (2:47 / mi)

180 calories (I think) on level 14 hills.

Rowing Machine 5:00 [2]

Warmup. 2:30 splits.

Rowing Machine 9:47 [4] 2.5 km (3:55 / km)

Rowing Machine 5:00 [3]

Cooldown. 2:12-2:15 splits.

Thursday Jul 1, 2004 #

Run 2:00:00 [3]
ahr:140 max:158

Valley Forge.

Decided to mix things up by going up Mt. Misery (from the north). Then after going down I decided to go back up again from the south. I still had an hour to kill, though, and by the end I was tired.

Glad I wore running shoes and not O shoes - the west side of the valley is really rocky (on the trails especially.)

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