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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 31 days ending May 31, 2006:

activity # timemileskm+m
  Run22 19:23:00 134.4 216.3 186
  Orienteering6 10:41:52 45.73(14:02) 73.6(8:43) 105016 /16c100%
  Map hike1 2:00:00 6.21(19:19) 10.0(12:00)
  Weight training2 1:05:00
  Bike2 30:00
  Cross Training1 20:00
  Total23 33:59:52 186.35 299.9 123616 /16c100%

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Wednesday May 31, 2006 #

Run 45:00 [2] 8.65 km (5:12 / km)
shoes: Asics

To Tyler plus some grass loops at the HS.

Tuesday May 30, 2006 #

Run 1:03:00 [2] 12.0 km (5:15 / km)
shoes: Old Asics

TNT. Ran mostly with Jim. Down to bridge in ~ 24:25, back in 23:00 (though I left Jim at the very end.)

Also did two sets of strides at end of return trip. Probably 200 meters and 300 meters. Felt nice.

Monday May 29, 2006 #

Run 47:00 [2] 8.75 km (5:22 / km)
shoes: Old Asics

To Tyler, around base of hill. Legs felt OK.

Saturday May 27, 2006 #



Orienteering race 5:57:00 [4] *** 36.0 km (9:55 / km)
ahr:133 max:163 spiked:16/16c shoes: VJ Spikes

SVO six hour ROGAINE. An excellent race. Hard. Since Speedy has written up what we did, I'll just add impressions.

First of all, Speedy is an excellent Rogaine partner. When he pulled out all the gear and stuff during the planning phase, I thought I had joined the Special Forces. Anyway, we generated a plan that was going to be challenging. And we headed off.

2nd control scared me a lot on paper. And it didn't disappoint. We miraculously near spiked it. Next copule controls were OK. Once we crossed over the settlement and ascended the crazy hill, the "race" took on a different character.

By that point, we were around 3 hours, tired, and hot. And the hills would begin in earnest. However, the big thing which we didn't anticipate and which would challenge us for the rest of the race was generally pretty darn crappy woods. Real thick with dense sapplings and rock underfoot. Some places you could barely walk, much less run -- and these stretches went on for a ways.

Another problem was lack of water. My CamelBack contains 1.5 liters. There were no water stops on the course and I didn't want to do the stream thing. Therefore, I find it also pretty darn remarkable that I did not get cramps. Admittedly, if we were out much longer, I probably would have been fried, but anyway...

Towards the end, the distance/time situation looked pretty dire. Our plan was agressive to start with, but the long stretches of slow forest put us behind the 8 ball. There was really no margin for error. Only one shot per control - any misses and we had to keep going.

Somehow, and with the benefit of a gentle downhill road for the last 1 K or so, we managed to get in with 3+ minutes to spare. I was quite thrilled because 30 minutes earlier, it looked dire.

All together, it was a great day. I had imagined that this was going to be a level 2 outing (ex ante). Ex post, I realize that this is about my limit for six hours -- ergo, it became a level 4 workout.

Speedy and Vlad will rock the house at the NAs.

Friday May 26, 2006 #

(rest day)

Ah! A rest day.

Thursday May 25, 2006 #

Run 1:03:00 [2] 11.6 km (5:26 / km)
shoes: Old Asics

Real slow. It may have been a one if not for the good hills. They were at 3.

Wednesday May 24, 2006 #

Weight training 35:00 [2]

Almost all legs -- palm is still sore so I couldn't do much upper body.

2x30x30 lunges
up to 295 (by 4 x 20) leg press. Felt heavy.

Run 25:00 [2] 2.92 mi (8:34 / mi) +93m 7:47 / mi
shoes: Reeboks

7 mph, 2%

Run 25:00 [2] 2.92 mi (8:34 / mi) +93m 7:47 / mi
shoes: Reeboks

7 mph, 2%

Tuesday May 23, 2006 #

Run 1:25:00 [2] 15.0 km (5:40 / km)
shoes: Old Asics


First part with Karl and John C. We did the rolling hills on the east side. I then finished off down to the bridge and back. Hill part was level 3, but average around 2.5; I'll round down.

Monday May 22, 2006 #

Run 1:00:00 [2] 7.3 mi (8:13 / mi)
ahr:128 max:155 shoes: Old Asics

Ran around Tyler. Wanted to run a little harder, but my legs refused. I thought I felt pretty good today, but I guess running three races in a row that count for something does take something out of you.

Sunday May 21, 2006 #

Run warm up/down 15:00 [1] 1.69 mi (8:53 / mi)
shoes: New VJ Spikes


Orienteering race 1:34:47 [4] **** 13.6 km (6:58 / km) +330m 6:13 / km
shoes: VJ Spikes

Team Trials Long.

Another very good race. Even better than yesterday. Eddie's suggestion that this was "home terrain" stuck in my head. I believed it. And I'm pretty confident in "home" terrain.

Started out smooth and purposeful, but not "hard." A little off on 3 and had a big scare on 5 as I drifted left despite my compass and was not 100% as I made my final approach. That was a disaster averted. Thanks!

On the way to 6 I saw Joe, but then made a parallel error. I probably lost 45 s there? Anyway, passed Joe again to 8. Middle of course good.

Had another small loss of contact on the long leg, but recovered. Leg after I saw Tex and got a bit careless.

Lost some time on 15 -- I think it must have been route choice related -- I went pretty much exactly on the line, whereas it was possible to avoid some of that climb.

Anyway, felt a little tired later but again emphasized conservativism and safe routes. I thought I was having a good race and I didn't want to screw it up on the final few legs.

Run warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: New VJ Spikes

Back to the parking lot, up that darn hill.

Saturday May 20, 2006 #

Run warm up/down 20:00 [1] 2.2 mi (9:05 / mi)
shoes: New VJ Spikes


Orienteering race 36:09 [4] **** 5.7 km (6:21 / km)
shoes: New VJ Spikes

A very good race.

This was the race that I dreaded during the weekend. I really just wanted to limit the potential damage.

I felt really smooth starting out, though, and the first controls were my style. Starting out to number 5, alarm bells went off -- that was a hard leg. So, I opted for what I considered a safe route, swinging by number 6. I knew I coul not afford to miss there. Looking at splits, I am surprised I did lose time there to others, as I thought I may have been moving well enough to compensate for distance. No matter.

Eric B. was at 5 right before me, and I took off after him.

The next few controls we were basically together. I still wanted to take some safer routes, and it paid on 7 at least as I spiked it while he came in from right. But, on 11, I misread, thinking I was on my way to 12, drifting left. I didn't care that I couldn't see Eric anymore, but then I realized what I did and pushed hard to reacquire contact with him so I could coast for a bit and pull myself back together.

Anyway, onto 12. We went largely straight across and up the stream. Midway, some things on the map didn't match perfectly, but since the attack was easy, I didn't care. Well, anyway, we flubbed it. I think we saw Greg, Grant, and Spike in the vicinity. Those guys all either found it right away or found it quickly. I relocated eventually, and found it too. I don't know what happened to Eric, but pushed onto to 13 to catch the train. Soon acquired Grant and saw Spike. Then, the Swampfox swwoped in like a banshee--now, with the alliance operational, I knew it would be OK. Still, I went a bit far right and high on 14 and we (Swampfox and I) hesitated and were a bit right on 16, but otherwise, so no additional damage.

Anyway, it was a good race. I concentrated well, took reasonable routes, and had good legs. However, I did appreciate having Swampfox show up. While running with Eric and earlier, I felt smooth and comfortable, but, I was beginning to lose the edge later in the race. Swampfox ensured that I got it back.

I think I lost a total of 2.5 minutes? 1.5 - 2 on 12 and 30 seconds elsewhere. Don't think 5 was a real loss.

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

Cooldown with Dasha and Greg.

Friday May 19, 2006 #

Run 25:00 [1] 2.7 mi (9:16 / mi)
shoes: VJ Spikes


Orienteering race 15:19 [5] **** 2.7 km (5:40 / km) +60m 5:06 / km
shoes: VJ Spikes

Team Trials Sprint.

An OK race. Reasonably good technically, though maybe too conservative on route choice. In any case, I missed or failed to take some optimal routes and did few excessive switchbacks.

The bigger porblem was that I did not feel like I had good legs today. Just did not feel fast. Maybe the heat?

Overall, as I had high expectations for this race, I was disappointed.

Run warm up/down 15:00 [2] 1.8 mi (8:20 / mi)
shoes: VJ Spikes

Cool down with Greg on the rails to trails path.

Thursday May 18, 2006 #

Run 30:00 [2] 3.5 mi (8:34 / mi)
shoes: Old Asics

Should have taken a light. Fell off the curb and scratched up various things on left side.

Tuesday May 16, 2006 #

Run 1:32:00 [2] 11.4 mi (8:04 / mi)
shoes: VJ Spikes

Down past the police station.

Split back on the "race course" was ~23:00 but I stopped to talk to Chris. And it was at level 2.

Sunday May 14, 2006 #


Iron Hill

Green course = 5.2 K, 120M and 15 controls.
Want to run it in ~35.

Run 20:00 [2] 3.8 km (5:16 / km)
shoes: New VJ Spikes


Orienteering 39:06 [4] **** 5.3 km (7:23 / km) +150m 6:28 / km
shoes: New VJ Spikes

Iron Hill green.

Missed my goal time by a decent margin. 35 minutes would have been harder than I thought. I think I only lost 2.5 minutes, plus some time to hesitations.

I concentrated and ran well throughout. I'm not sure how to have better executed the control (10?) that caused my problems. It is in a very subtle area with new downed trees. Admittedly, I didn't have a great plan but short of taking it really slowly, I don't know how to improve things much.

Map hike 2:00:00 [1] *** 10.0 km (12:00 / km)
shoes: VJ Spikes

Terrain evaluation for SS Finals at Hickory Run with Harvey L. Have 2.5 good venues. The remaining .5 will need to wait until I see the fieldwork.

Saturday May 13, 2006 #

Run 38:00 [2] 4.5 mi (8:27 / mi)
shoes: Old Asics

Intended to run 40, but a nearby lightening strike convinced me otherwise.

Thursday May 11, 2006 #

Run 1:30:00 [3] 18.82 km (4:47 / km)
shoes: VJ Spikes

Nice run to Ridley North.

Fitness and speed are both probably good enough.

Run warm up/down 5:00 [1]
shoes: VJ Spikes

Cool down.

Calves are both quite sore.

Tuesday May 9, 2006 #

Run 1:30:00 [2] 18.22 km (4:56 / km)
shoes: Reeboks

Time includes 2 emergency pit stops. Thank heavens for the San Diego taxpayers and their public bathrooms.

Monday May 8, 2006 #

Bike 20:00 [2]

Canned program on the hotel gym bike.

Run 20:00 [2]
shoes: Reeboks

7 mph, 2%

Sunday May 7, 2006 #

Run 1:00:00 [3] 12.55 km (4:47 / km)
shoes: Reeboks

Saturday May 6, 2006 #

Run 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Spikes


Orienteering race 1:21:50 [4] **** 7.5 km (10:55 / km) +410m 8:34 / km
shoes: VJ Spikes

West Point blue day 1. Blew the 3rd control.

Run warm up/down 5:00 [1] 0.6 mi (8:20 / mi)
shoes: VJ Spikes

Cool down.

Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: VJ Spikes

Sprint warmup.

Orienteering race 17:41 [5] **** 2.8 km (6:19 / km) +100m 5:22 / km
shoes: VJ Spikes

West Point sprint. A very good run.

Thursday May 4, 2006 #

Run 1:30:00 [2] 16.75 km (5:22 / km)
shoes: VJ Spikes

TNT. Ran with Vadim. Similiar route as last time, but we didn't go into Ridley "North" and finished with several minutes on the soccer fields.

Wednesday May 3, 2006 #

Bike 10:00 [2]

warmup. level 12 hills.

Weight training 30:00 [2]

All legs. Same as last time, but used 30 for squats and did 2 sets.

Again, to 275 on leg press.

Cross Training 20:00 [3]

Level 10 hills.
3.96 "miles" / 282 calories.

Run warm up/down 5:00 [2] 0.65 mi (7:42 / mi)
shoes: Reeboks

Run to train.

Tuesday May 2, 2006 #

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

TNT. Ran with Jim and Karl on the eastern shore, plus 10 minutes on the trail past the restaurant. I turned around and did the same route back but they took the flat road and finished before me.

A solid workout - maybe a 3 but I'm calling it 2.

Monday May 1, 2006 #


Wanted to go for a recovery run, but my arm needs more recovering than my legs (which feel great.) The arm is a bit bloated.

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