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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 31 days ending Aug 31, 2004:

activity # timemileskm+m
  Orienteering9 11:25:45 21.69 34.9 4508 /14c57%
  Cross Training5 1:50:00
  Hike1 1:45:00
  Run5 1:31:00 5.82 9.37 136
  Rowing Machine2 20:00 3.07(6:31) 4.94(4:03)
  Bike1 10:00
  Total14 17:01:45 30.58 49.21 5868 /14c57%

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Tuesday Aug 31, 2004 #

Cross Training 20:00 [3]
ahr:135 max:143

level 12 hills
383 calories

Run 20:00 [3]
ahr:135 max:156

level 8 hills
for last 4 minutes ramped up by .5 mph per 20 seconds, with jump to 6 mm for last 1:30.

Rowing Machine 10:00 [4] 2.56 km (3:54 / km)
ahr:150 max:160

Started easy (2:05) but soon realized that I didn't work so hard this workout. So I pulled harder.

Sunday Aug 29, 2004 #

Orienteering 1:14:56 [4] 8.4 km (8:55 / km) +240m 7:48 / km
ahr:155 max:164 spiked:8/14c

Decent run - at least better than last FCE, especially in and around controls. I don't think I missed a control once when I was in the circle and knew where I was.

However, I had several issues.

-- Lost about 2 minutes on #3 (I suspect my circle was misplaced)
-- About 3 on #6: probably was really close but swung right and circled, circled...
-- 1 or so on 7: went straight (spiked control) but really heavy ferns until I hit the trail 200 m before control.
-- 1 at 9: Was standing on the platform in the circle wondering where the control was (I looked at the clue and saw a triangle -ergo, platform. I've made this mistake before)
-- 1:30 or so on 13: again too far right, though luckily hit two platforms on the way.

Friday Aug 27, 2004 #

Cross Training 20:00 [2]
max:135

level 11 hills
563 calories

Run 20:00 [2]

level 8 hills

Bike 10:00 [2]

level 12 hills

Wednesday Aug 25, 2004 #

Cross Training 20:00 [2]

level 11 hills
556 calories

Run 21:00 [3] 2.82 mi (7:27 / mi) +136m 6:29 / mi

3% incline
8 mm for 20 then 6 mm for last 1

Tuesday Aug 24, 2004 #

Cross Training 30:00 [4]

level 12 hills
624 calories

Run 10:00 [3] 1.0 mi (10:00 / mi)

level 8 hills
ramped up last 2 minutes; 6 mm for last minute.

Monday Aug 23, 2004 #

Cross Training 20:00 [3]

level 12 hills
393 calories

Run 20:00 [3] 2.0 mi (10:00 / mi)

level 8 hills
ramped it up for last 3.5 minutes - last 1:30 at ~6 mm pace

Rowing Machine 10:00 [3] 2.38 km (4:12 / km)

first 8 minutes at ~2:12
8th minute at < 2:00 and 9th minute all out.

Sunday Aug 22, 2004 #

Orienteering 1:09:33 [4] 8.5 km (8:11 / km) +210m 7:17 / km

Hickory Run red
Good run - though I got lucky occassionally, emphasized compass heavily and only got into trouble when I let that focus slip.

Tuesday Aug 10, 2004 #

Orienteering 1:44:45 [4]

Last day. Felt _really_ slow. Definitely a struggle and was glad to be done with the week. Quite wrecked.

Saturday Aug 7, 2004 #

Orienteering 49:45 [4]

Relay leg #4.
2 minutes mistakes - the rest of the difference was abject slowness.

Friday Aug 6, 2004 #

Orienteering 1:23:56 [4]
(sick)

A little cleaner - 4 minutes mistakes?

Caught up to Mikell who then led me for several controls. Graciously stopped to tie his shoe at control after he lost me. The one control I led we missed by ~20 seconds. But on the next, we probably lost a minute (he led.)

Thursday Aug 5, 2004 #

Note

Visited Nebraska and South Dakota. I personally think SD's Black Hills would be great Orienteering terrain. Maybe we can plant a Russian there...

Wednesday Aug 4, 2004 #

Orienteering 2:22:05 [4] 15.3 km (9:17 / km)
(sick)

Day #3: Long trials.
Felt like crap. Until map exchange had abdominal issues. Kept up with JJ and Jim until managed to expunge some of the problem. Then a little faster.

Later Eric left me like a bad date. As did Mikell and Mihai. Felt wated at end.

Tuesday Aug 3, 2004 #

Orienteering 53:06 [4]
(sick)

Bombed 3rd control about 6 minutes. Afterwards, smallish errors.

Hike 1:45:00 [2]
(sick)

Up Medecine Bow peak to flat part. Good, though brief climb. Didn't go to very top. Ran down the rocky, steep trail on way back - these rocks are so much more funch to run over than FC rocks.

Monday Aug 2, 2004 #

Orienteering 31:00 [3] 2.7 km (11:29 / km)
(sick)

Sprint. Perfect through 3 controls and ran too hard (great accomplishment :) then bombed 4. Massive parallel error. Completely lost and tried to walk back. Happened across Randy going to 4 then decided to finish the course. Later fell in swamp and had second thoughts about finishing. Didn't punch last 3 controls.

Sunday Aug 1, 2004 #

Orienteering 1:16:39 [4]
(sick)

Day #1.
10 minutes mistakes possibly. Larger ones in the beginning as had difficulty in flat areas. Later, smaller when I got inside the circle and missed the control.

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