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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, 2005:

activity # timemileskm+m
  Run21 13:39:53 72.4 116.51
  Orienteering3 4:04:30 6.65 10.7 300
  Bike5 3:10:00 32.7 52.63
  Weight training3 2:10:00
  Hike1 2:00:00 7.0(17:09) 11.27(10:39)
  Cross Training4 1:20:00
  Map Hike/Run1 45:00
  Rowing Machine1 20:00 2.98(6:42) 4.8(4:10)
  Total25 27:29:23 121.73 195.9 300

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Sunday Jul 31, 2005 #

Hike 1:00:00 [1] 4.0 mi (15:00 / mi)
shoes: Asics

Around the Pickering Creek preserve. A longer hike than 1 hour, but you have to distill these things into an honest effort.

Hike 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Asics

This was actually 9 holes of golf. I guess walking around, swinging at balls counts for a little bit...

Saturday Jul 30, 2005 #

Bike 1:40:00 [2]

Around St. Michael's with Dasha. Very flat.

Friday Jul 29, 2005 #

Run 36:00 [3] 4.18 mi (8:37 / mi)
shoes: Adidas

Run with Dasha.
She turned around at the bridge (where I turned around last time) at 18:30. Because the objective was to do 40 minutes, I ran until 20 and turned around. At that point I had spotted her 3:00, meaning that I'd need to run 16.20% faster, but also suspecting faster than that because she always runs faster on the second half.

So, I did beat her back, finishing in 35:30 and cooling down for :30. She therefore did 17:30, which is a 5.5% improvement.

Thursday Jul 28, 2005 #

Run 30:00 [3] 3.98 mi (7:32 / mi)

Actually ran 30:30 but subtracted 30 seconds for the time spent going up and down the steps at the river (which is just vertical, no horizontal.)

Wednesday Jul 27, 2005 #

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Asics

to gym

Weight training 40:00 [3]

more signs of improvement, e.g.
got up 90 on BP
through 235 on LP (4 x 20, starting at 155 and skipping one)
and 20, 20, 30 on the most exquisite lunges

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

level 12 hills

Cross Training 20:00 [4]
ahr:152 max:157

level 12 hills
425 calories (a PR for this time?)
rpms were 90+ most of the way (i.e., the last 15 minutes or so) and didn't let them dip during the recovery (but I didn't push the intervals either.)
Maximum HR not high, but if output is correct, this is a legitimate 4 effort.
ahr is an estimate - probably high

Run warm up/down 6:00 [2]
shoes: Asics

from gym

Note

Should be the last hard day before CO. I may do a 60 minute run one day, but nothing high intensity and no weights.

Tuesday Jul 26, 2005 #

Run warm up/down 10:00 [2]

Run race 20:00 [4] 5.0 km (4:00 / km)
ahr:161 max:168

West Chester cross country race.
Time is approximate (to within ~2 seconds).
Decent run with good effort. First running race I've done in several years but I had done these WC races at the other location in... 1999?

Thought I was through the 2 mile split in 12:07 but that probably can't be right given the overall time, unless I really got slow int he last mile. I hope not that slow.

Winner was 16:05. Pretty good considering that we were running in a furnace.

Sunday Jul 24, 2005 #

Run warm up/down 10:00 [2]

Orienteering race 46:40 [4] ***

Mt. Misery.

Lousy race. Ran the WrongWay.

Saturday Jul 23, 2005 #

Orienteering 1:40:00 [3] ****

Finally got to use my training exercise from last summer. With Boris, Dasha, Kat, and Alexei.

Did not orienteer well. Ran OK.

Friday Jul 22, 2005 #

Run 46:30 [2] ** 4.8 mi (9:41 / mi)
ahr:122 max:142 shoes: Asics

Thursday Jul 21, 2005 #

Run 5:35 [2] 0.75 mi (7:27 / mi)
ahr:130 max:140 shoes: Adidas

to gym

Cross Training 20:00 [4]
ahr:152 max:165

level 12 hills
406 calories

Bike 20:00 [2] 7.5 mi (2:40 / mi)
max:135

Ok - this time it was 7.5 miles. What is up with that?

level 12 hills @ 95-100 rpm

Rowing Machine 20:00 [3] 4.8 km (4:10 / km)
ahr:146 max:159

2:05 to 2:08
22 spm

Wednesday Jul 20, 2005 #

Run 51:07 [3] 7.0 mi (7:18 / mi)
shoes: Adidas

To Girard Avenue (almost.)
Out in 25:00, so back in 26:07

Tuesday Jul 19, 2005 #

Run 32:00 [2] 3.2 mi (10:00 / mi)
shoes: Adidas

4 loops with some wiggles.

Monday Jul 18, 2005 #

Run 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

to gym

Weight training 45:00 [3]

Everything. Felt stronger all over than last week.
3x20 lunges @ 30.
4x20 leg press to 215
(left IT felt achy during those two, but not afterwards)
through 90 on glutes and anti-glutes
through 150 on flys

Bike 25:00 [3] 9.0 mi (2:47 / mi)

Level 12 hills
This is sketchy since last time I did exaclty the same distance (9.0) but this time I was cranking faster... does that make sense.

Cross Training 20:00 [4]
max:161

level 12 hills
390 calories

Run 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

from gym

Saturday Jul 16, 2005 #

Run 30:00 [2]

One of the worst days for running in a long time...

Friday Jul 15, 2005 #

Run 28:51 [3] 3.5 mi (8:15 / mi)

five loops. each one faster.

Run 1:30 [2]

Cool down

Thursday Jul 14, 2005 #

Run 1:08:45 [3]
ahr:129 max:160

To museum, really slowly ~30:00, average at 112 BPM.

8 grass/hill intervals on museum backside, from concrete platform near circle to ~6 ft. from top museum circle.

Lap TIME MAX AVG
1. 0:00:31.6 151 ?
R1. 0:00:50.6 152 148
2. 0:00:30.9 156 148
R2. 0:01:00.5 159 151
3. 0:00:29.7 157 144
R3. 0:00:58.5 159 153
4. 0:00:31.1 159 153
R4. 0:01:02.2 160 153
5. 0:00:30.4 158 152
R5. 0:01:03.0 158 153
6. 0:00:31.5 159 151
R6. 0:01:02.0 160 153
7. 0:00:31.8 158 151
R7. 0:01:04.4 159 154
8. 0:00:30.3 159 150

Back in 26:47, average 139 BPM.

Wednesday Jul 13, 2005 #

Run 29:10 [2] 3.0 mi (9:43 / mi)

Run 50 [2]

Because we ran too fast I had to do a penalty loop.

Tuesday Jul 12, 2005 #

Run 6:00 [2]

to gym

Weight training 45:00 [3]

Complete workout. Hard upper body and legs.

Bike 25:00 [2] 9.0 mi (2:47 / mi)

level 12 hills

Cross Training 20:00 [4]
max:165

This is where it got tough.
Lost the power after 14 minutes.
Level 12 hills, 392 calories.

Run 6:00 [2]

from gym

Monday Jul 11, 2005 #

Run 31:00 [2] 3.0 mi (10:20 / mi)

4 loops in the park. With Dasha.

Sunday Jul 10, 2005 #

Orienteering race 1:37:50 [4] **** 10.7 km (9:09 / km) +300m 8:01 / km
max:166

An interesting race.
Bombed #3 - which I regarded as somewhat sketchy, and then #10.
I saw Wyatt at #6 and would continue to see him off and on until then end.
I thought he had gotten away from me at 9 because I thought I had taken an inferior route choice. Apparently, the map on his route was also sketchy.
Anyway, after flailing around for 8 minutes on #10, I see Wyatt and then the control. We had just made alternating 8 minute mistakes - go figure.
Anyway, for the rest of the race we kind of ran together. He seemed faster on the flat trails and roads, but I was OK downhil and uphill seemingly.
Actually we flubbed several of the later controls by a little bit each, but I suppose the motivation of running with someone else mitigated the damage.
Going into the penultimate control, I carefully scripted my exit, and luckily he took the bait, so to speak and exited on the obvious side. My back door route did prove superior, though, as I was able to get ahead through the finish.
Speed during this course was lousy, but effort was high. My legs felt awful and I was quite parched at the end.

Map Hike/Run 45:00 [2] ****

picking up 7 controls.
Somehow, the map hike/run was level 2. My legs were in such a state that even walking was hard.
I still hosed #10, but I did notice that when approaching from anywhere on the left, the control was not visible, tucked behind a preternaturally big tree and fairly low.
On the other hand, if you came from the intended direction it was fine. I guess I was unlucky.

Saturday Jul 9, 2005 #

Run 32:55 [2] 3.3 mi (9:58 / mi)

With Dasha
Down Walnut, across river, and back Chestnut/

Friday Jul 8, 2005 #

Run 1:44:40 [2] 12.89 mi (8:07 / mi)

Another day, another long run on pavement, along the river, with sore legs, with old shoes, legs that felt old, etc...

A loop and a half around Clark Park, down through PCS, BioPond, South Street, up to Kelly Statue, then another Coda at the end down to 43 and Pine.

To pitstop at HH: 3.22 miles 24:09 (7.5 min/mile)
To Kelly statue: 4.4 miles 35:13 (8.0 min/mile)
Back home (wiht coda): 5.28 miles 45:18 (8.58 min/mile)


Thursday Jul 7, 2005 #

Run 1:05:00 [2]

A legitimate 2 effort.
Down Walnut, up to lighthouse (in 29:30) back by museum, down parkway, up Walnut, with a coda to 43rd.

3.04 miles to Lighthouse (from Google)

Wednesday Jul 6, 2005 #

Run 1:10:00 [3] 8.44 mi (8:18 / mi)

To trail/paved path junction after Twin Angels and before the bridge.

Out in 35:00
Back in 35:00

4.22 miles out

Tuesday Jul 5, 2005 #

Run 1:20:00 [2] 9.0 mi (8:53 / mi)

To parking lot past the end of the grandstands near the Kelly statue. Major intestinal distress on way home. Argh!

Saturday Jul 2, 2005 #

Note
(rest day)

Friday Jul 1, 2005 #

Note

It's really hard to get in 6 hours of training a week when taking two days off. At least it is for me.

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