Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 31 days ending Oct 31, 2005:

activity	#	time	miles		km		+m
Run	23	17:41:51	133.36	(7:58)	214.62	(4:57)	794
Orienteering	9	9:45:48	47.44	(12:21)	76.34	(7:40)	1470	34 /	55c	61%
Cross Training	2	1:00:00	7.2		11.59
Weight training	2	42:00
Rowing Machine	1	40:53	6.21	(6:35)	10.0	(4:05)
Bike	2	30:00	7.2		11.59
Total	28	30:20:32	201.41		324.14		2264	34 /	55c	61%

1:41

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Monday Oct 31, 2005 #

Note

Hooray, SEPTA strike!! Woohoo!

Run 1:28:43 [3] 12.3 mi (7:13 / mi)
shoes: Reeboks

Same distance on the outbound leg as last time, but a little slower coming back.
45:00
43:42

Run warm up/down 2:33 [2] 0.25 mi (10:13 / mi)
shoes: Reeboks

around the block

Sunday Oct 30, 2005 #

Run warm up/down 8:00 [2] 1.0 mi (8:00 / mi)
shoes: VJ Spikes

warmup

Orienteering race 38:40 [4] *** 6.3 km (6:08 / km) +120m 5:36 / km
shoes: VJ Spikes

Washington Crossing red

Orienteering warm up/down 25:00 [2] *** 3.0 km (8:20 / km)
shoes: VJ Spikes

control pickup

Red - Splits

Saturday Oct 29, 2005 #

Orienteering 52:00 [2] *** 7.0 km (7:26 / km) +100m 6:56 / km
shoes: Spikeless VJs

FCC. A lot of thorns.

Friday Oct 28, 2005 #

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

to gym

Run 25:00 [2] 2.92 mi (8:34 / mi) +140m 7:27 / mi
shoes: Asics

3%, 7 mph

Bike 10:00 [2]

level 12 hills

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

from gym

Thursday Oct 27, 2005 #

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

to gym

Weight training 22:00 [3]

Quick set. Mostly legs. Nice to see I hit some weight I haven't seen in a while (3rd from bottom on leg extensions after 4x10 by 2 and 275 on leg press after 4 x 20 by 2.)

Cross Training 20:00 [3]
max:154

Distance reading was 3.9
level 10 hills (new machine).

Bike 20:00 [3] 7.2 mi (2:47 / mi)
max:144

level 12 hills. really cranked and hit 145+ rpm.

Wednesday Oct 26, 2005 #

Run 1:27:22 [3] 12.3 mi (7:06 / mi)
shoes: Reeboks

Almost made it to the bridge - it was tantalizingly close. Felt very good and better than previous two efforts on this route. For first 2 miles the knees hurt a bit but not after that. No ankle problems.

Out in 45:02 (137 149)
Back in 42:19 (149 154) about 6:52 miles

Run warm up/down 2:38 [2] 0.25 mi (10:33 / mi)
ahr:136 max:149 shoes: Reeboks

Once around the block cooldown.

Tuesday Oct 25, 2005 #

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

to gym

Run 24:00 [3] 2.8 mi (8:34 / mi)
shoes: Adidas

3%, 7 mph
only 24 minutes because I accidentally stopped the machine

Run 25:00 [3] 2.92 mi (8:34 / mi) +187m 7:08 / mi
shoes: Adidas

4%, 7 mph
this actually got to be tiring. Also, my left ankle, immediately above the ankle bone on the inside started hurting.

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

from gym. quite cold.

Monday Oct 24, 2005 #

Run 48:37 [2] 6.0 mi (8:06 / mi)
shoes: Asics

To door of Penn boathouse. Cold. Rainy, with a nice wind which enabled the rain to fly sideways.

Distance approx.

24:24 out
23:53 back

Sunday Oct 23, 2005 #

Orienteering warm up/down 15:00 [2] 1.7 mi (8:49 / mi)
shoes: VJ Spikes

warmup

Orienteering race 1:03:47 [4] **** 7.75 km (8:14 / km) +335m 6:46 / km
spiked:14/22c shoes: VJ Spikes

Nolde red. Good, but not great race. Ran fine but lost a couple minutes here and there.

Red - Splits

Saturday Oct 22, 2005 #

Orienteering 50:00 [2] *** 6.0 mi (8:20 / mi)
shoes: The odd couple

Around FCN. My original plan was greatly scaled back because of the unexpected presence of hunters. Still, I found some platforms.

Vegetation sucked. (Foreshadowed Sunday.)

Friday Oct 21, 2005 #

Run 40:00 [2] 5.0 mi (8:00 / mi)
max:140 shoes: Adidas

Very easy to path split in front of museum. Out in 20 = back in 20.

Thursday Oct 20, 2005 #

Run warm up/down 5:45 [2] 0.75 mi (7:40 / mi)
shoes: Asics

to gym

Weight training 20:00 [2]
ahr:110 max:132

Generally easy, but went up fairly high on leg extensions and leg press. Not a lot of reps, though. Did some upper body, too.

Run 20:00 [3] 2.31 mi (8:39 / mi)
ahr:144 max:154 shoes: Asics

level 10 hills, 7 mph

Run warm up/down 5:34 [2] 0.75 mi (7:25 / mi)
ahr:129 max:139 shoes: Asics

from gym

Wednesday Oct 19, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

to gym

Rowing Machine 40:53 [3] 10.0 km (4:05 / km)
ahr:146 max:155

5000 m splits roughly even;
around 25 spm on average

Run warm up/down 6:45 [2] 0.75 mi (9:00 / mi)
shoes: Asics

from gym. very tired

Tuesday Oct 18, 2005 #

Note

Here is a picture of Dasha's ankle Saturday - one week after the injury. The swelling is down nicely but the vibrant colors remain.
http://www.masalkov.com/album/2005/RightAnkleTwist...

Run 1:26:47 [2] 11.2 mi (7:45 / mi)
ahr:136 max:150 shoes: Adidas

Out in 45:00, back in 41:46 (5.6 miles)

Run warm up/down 3:14 [2] 0.4 mi (8:05 / mi)
ahr:131 max:144 shoes: Adidas

around the block 1.5 times

Monday Oct 17, 2005 #

Run 1:01:00 [2] 8.0 mi (7:37 / mi)
shoes: Asics

Ran to and touched the rock tunnel at Spring Garden Bridge. Out in 30:00, back in 28:45. Remainder was once lap around the block.

Sunday Oct 16, 2005 #

Run warm up/down 10:00 [1] 1.2 mi (8:20 / mi)
shoes: VJ Spikes

warmup

Orienteering race 1:21:30 [4] 9.0 km (9:03 / km)
shoes: VJ Spikes

Boulder Dash blue day 2

Blue Day 2 - Splits

Saturday Oct 15, 2005 #

Event: Boulder Dash

Orienteering race 1:31:45 [4] **** 9.0 km (10:12 / km) +365m 8:29 / km
shoes: VJ Spikes

Boulder Dash Blue day 1

Run warm up/down 10:00 [1] 1.1 mi (9:06 / mi)
shoes: VJ Spikes

warmup (in the downpour)

Blue day 1 - Splits

Thursday Oct 13, 2005 #

Run 33:00 [2] 4.0 mi (8:15 / mi)
ahr:128 max:138 shoes: Asics

Milage and time approximate.

A glorious evening for running. The river was smooth, the path glistening, and I was in little danger of being mugged.

Went to the end of hte Water Works on the way out but had bad GI on way back so had to walk it home after 13:30 of return trip.

Wednesday Oct 12, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

to gym

Cross Training 20:00 [3]
ahr:135 max:151

level 10 hills
270 calories (~3.5 miles on the readout)

Cross Training 20:00 [2] 7.2 mi (2:47 / mi)
max:142

level 12 hills
really cranked on this thing - a lot of it was at 120+ rpm

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

from gym

Tuesday Oct 11, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

to gym

Run 50:00 [2] 5.83 mi (8:35 / mi) +187m 7:48 / mi
ahr:137 max:143 shoes: Adidas

7 mph, 2%

Run warm up/down 4:44 [3] 0.75 mi (6:19 / mi)
ahr:139 max:154 shoes: Adidas

from gym - cooldown was accelerated since it was raining hard.

Monday Oct 10, 2005 #

Run 1:41:15 [2] 13.0 mi (7:47 / mi)
ahr:136 max:150 shoes: Adidas

Across Falls Bridge and back down the west side.

Sunday Oct 9, 2005 #

Event: Iron Hill

Orienteering race 49:16 [4] **** 7.2 km (6:51 / km) +165m 6:08 / km
ahr:156 max:164 spiked:11/17c shoes: VJ Spikes

Quite a good race. I executed very well, read ahead, and adjusted speed appropriately. I did have some hestitations and (very) slightly missed 1, 7, 9, 11. Almost mispunched 13 but was reading the codes on every one (not standard practice) partially because I heard Angelica mispunched and partially because I was seeing extra controls everywhere.

Also, 2 small route choice bobbles.

Run warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Spikes

Red - Splits

Saturday Oct 8, 2005 #

Orienteering 1:00:30 [2] *** 7.5 km (8:04 / km) +200m 7:07 / km
ahr:129 max:151

At Mt. Misery. Very slippery in the rain.
Used my old pair of misamtched shoes (one spike, one without).

Friday Oct 7, 2005 #

Run 46:49 [2] 5.0 mi (9:22 / mi)
shoes: Adidas

milage approximate (went to end of waterworks).

Thursday Oct 6, 2005 #

Run 45:00 [2] 5.0 mi (9:00 / mi)
shoes: Adidas

Approximate milage (went up to those new condos along the Delaware from work and back the same route.)

Tuesday Oct 4, 2005 #

Run warm up/down 6:30 [1] 0.75 mi (8:40 / mi)
shoes: Adidas

to gym

Run 50:00 [2] 5.83 mi (8:35 / mi) +280m 7:28 / mi
shoes: Adidas

3%, 7 mph

Run warm up/down 6:30 [1] 0.75 mi (8:40 / mi)
shoes: Adidas

from gym

Monday Oct 3, 2005 #

Run 1:26:08 [3] 12.0 mi (7:11 / mi)
shoes: Asics

45:00 out
41:08 back

Holy negative amortization, Batman!
This felt really easy and smooth on the way out. I thought I would push a little more on the way back, and did so.

Run warm up/down 4:57 [1] 0.5 mi (9:54 / mi)
shoes: Asics

twice around the block

Note

left leg is really feeling beat up today. The ankle did not bother me during the course on Sunday. I did not use the Active Ankle since I wasn't sure these things are reversible (they must be, but I didn't want to risk it) but the tape job was fine.

Today, however, around work the ankle was tender.

Additionally, I somehow rammed my right knee into the back right of the other knee during the race. It is a real contusion and hurts a lot right now.

Sunday Oct 2, 2005 #

Event: Hudson Highlander X

Orienteering race 58:20 [4] **** 7.2 km (8:06 / km) +185m 7:11 / km
ahr:147 max:157 spiked:9/16c shoes: VJ Spikes

French Creek North red.
A mixed bag.
Somehow after mummifying my ankles, I ran out of time to warmup. So I didn't. I think rather than cause physical impairment, this may have caused mental impairment. Or maybe something else was wrong.

I missed #1 although I ran across the feature (a patch of stony ground). I missed #2 to the tune of a couple miutes, #4 and #5. Then I just missed #15.

#2 and #5 were definitely my mistakes, but I'm not sure the other ones were. I on the right feature at #1. At #3, a tree fallen over the boulders the control was located on seemed to obscure the whole apparatus from where I was coming from. Then #15, on a platform on a flatish area was on the back lip of the platform, behind a big tree. I passed within 15 meters of that one.

In general, the controls were hung really low.

So, while I suppose some of this is my fault, I don't think it all is. Maybe I'm blind, but if you get so close to the control and can't see it, I think something is wrong.

Anyway, otherwise I had a good run. Te ankle didn't bother me much and I ran pretty fast.

Red - Splits

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