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Training Log Archive: j-man

In the 31 days ending Oct 31, 2006:

	activity	#	time	miles		km		+m
	Orienteering	9	13:47:58	64.96		104.55		1500
	Run	15	11:04:30	83.61		134.56
	Cross Training	11	4:40:00
	Weight training	7	2:55:00
	Bike	4	1:35:00	22.29		35.87
	Rowing Machine	3	40:00	6.12	(6:32)	9.85	(4:04)
	Total	30	34:42:28	176.99		284.83		1500
averages - weight:160lbs

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Tuesday Oct 31, 2006 #

Cross Training warm up/down 10:00 [2]

warmup, level 5

Bike 30:00 [3] 8.85 mi (3:23 / mi)

level 5.

Bike warm up/down 5:00 [2]

Cooldown.

Monday Oct 30, 2006 #

Cross Training warm up/down 10:00 [2]

warmup, level 5

Weight training 20:00 [2]

Arms, upper body, and quick leg extensions.

Run 20:00 [3] 2.33 mi (8:35 / mi)
shoes: Mizuno

Same as last week. Hill workout, 7 mph.

Rowing Machine 20:00 [3] 4.81 km (4:09 / km)

Kept it at 21 spm and under 2:05 until the last minute when I opened up a bit.

4811

Cross Training warm up/down 5:00 [2]

Cooldown.

Sunday Oct 29, 2006 #

Run warm up/down 7:00 [1]
shoes: New VJ Spikes

Not enough warmup, but I didn't have enough time.

Orienteering race 40:25 [4] *** 6.6 km (6:07 / km) +120m 5:37 / km
shoes: New VJ Spikes

Washington Crossing red.

Probably similiar to last year's outing. Had about 2.5 minutes of mistakes.

Red - Splits

Saturday Oct 28, 2006 #

Orienteering 1:00:00 [2] *** 8.0 km (7:30 / km)
shoes: VJ Spikes

Mt. Misery. Mostly going between deer exclosures and brown point features.

Orienteering race 50:30 [3] *** 6.5 km (7:46 / km)
shoes: VJ Spikes

Myrick halloween-O. Intended to quit after 40 minutes but it looked like I could get all of them without too much trouble, so I did. Ran very easily--only a level 3 because of some hills.

Friday Oct 27, 2006 #

Cross Training warm up/down 10:00 [2]

Warmup. Level 5.

Weight training 35:00 [3]

Everything. Went up to 230 on leg press, so I guess I also did 190, 150, 110, assuming they come in that denomination. Last time I stopped at 210 but I did more total weight? Well, this felt good.

Also 2 sets of 25 lunges. Felt energetic.

Bike 20:00 [3] 5.8 mi (3:27 / mi)

Level 5, flat.

This part of the workout should generate power.

Cross Training 20:00 [3]

Level 5. Legs definitely not fresh.

Thursday Oct 26, 2006 #

Cross Training 30:00 [2]

Level 5.

Run warm up/down 5:00 [2] 0.6 mi (8:20 / mi)
shoes: 10/2006 Asics

warmup

Run tempo 35:00 [3] 5.36 mi (6:32 / mi)
shoes: 10/2006 Asics

TNT. Sandy and I with EricW doing more strange strides and stuff.

Didn't know what I was going to do, so it turned into a tempo run.

Not sure what the time/distance is because the first 20 minutes were in the dark before the lights came on. So they were probably slower than the last 35 minutes.

I started taking splits once I could see. These are the last sequence of laps.

142.00
140.73
143.18
138.75

139.96
139.74
139.58
138.78

138.40
138.81
139.35
137.35

137.21
137.55
138.31
138.33

136.93
137.38
138.05
136.13

average: 138.83

Run warm up/down 6:00 [2] 0.6 mi (10:00 / mi)
shoes: 10/2006 Asics

Cooldown. Mostly on infield.

Run 20:00 [3] 2.97 mi (6:44 / mi)
shoes: 10/2006 Asics

Here are the first 20 minutes. I'll guess I was running these at 140-142, so I'll say I averaged 141?

Wednesday Oct 25, 2006 #

Bike 30:00 [3] 7.64 mi (3:56 / mi)

On the Precor. This constitutes a good workout, at least muscle-wise. I kept it at level 5 most of the time, which is a good effort.

Tuesday Oct 24, 2006 #

Cross Training 20:00 [2]
max:131

Basically, a warmup.

Run 20:00 [3] 2.33 mi (8:35 / mi)
shoes: Mizuno

Precor treadmill. Standard hill workout, 7 mph.

Rowing Machine 10:00 [4] 2.6 km (3:51 / km)

Pulled harder this time and let the spm rise naturally (to ~26-27).

Splits fairly consistent, although generally around 1:54 before 5 minutes and 1:56 after 5 minutes, averaging nicely in the middle.

Monday Oct 23, 2006 #

Weight training 15:00 [2]

Quick arms, chest, legs.

Cross Training 30:00 [3]
max:139

537 calories on the old (far left) Precor.

Sunday Oct 22, 2006 #

Event: Sebago Lake

Orienteering race 1:52:24 [3] **** 14.0 km (8:02 / km) +410m 7:00 / km
shoes: New VJ Spikes

Long blue club champs.

Competition not deep, but good.

Don't think I've ever won this before, so that is a plus.

Race was good, but not great. I was not at all happy at a few places and also made semi-substantial mistakes on 3 controls. And again, as Canada, I had some amazingly good legs.

Blue - Splits

Saturday Oct 21, 2006 #

Orienteering 1:05:00 [2] **** 8.0 km (8:08 / km) +200m 7:13 / km
shoes: VJ Spikes

Easy training at FCN. Lots of pace and compass from point feature to point feature. Also, more running on rock than I intended on an easy training day. Perhaps that proved to be helpful.

Forest was not good in places. Sad.

Friday Oct 20, 2006 #

Cross Training 30:00 [4]
max:156 weight:160lbs

507 calories, level 7 Precor.

Thursday Oct 19, 2006 #

Run warm up/down 13:00 [2] 1.7 mi (7:39 / mi)
shoes: Mizuno

Warmup. Included 4 laps:
1:55
1:53
1:50
1:47

Run intervals 40:00 [3] 5.0 mi (8:00 / mi)
max:166 shoes: Mizuno

TNT. Bob, Dasha, and Sandy. EricW was there too, doing strange race walking, sideways strides, and other stuff.

Threshold intervals. 4 x 1 mile. Goal was 6:00.

First one was maybe 5 seconds fast, but other 3 were 6:00 +/- 1 second, so very consistent. Luckily, lights came on after 1st one, so I could see the track and the watch.

Recovery was 1 lap at 2:00-2:30 pace.

Run warm up/down 7:00 [2] 0.8 mi (8:45 / mi)
shoes: Mizuno

Cooldown

Wednesday Oct 18, 2006 #

Cross Training warm up/down 10:00 [2]

To losen up on the Precor. Level 4.

Weight training 35:00 [2]

Everything, but I ran out of time for lunges.

Went down to 270 (x 20 x 4) on leg press. By 2.

Rowing Machine 10:00 [3] 2.44 km (4:06 / km)

Just wanted to see how this felt. Rowed on one of the baby blue new new machines. Splits started out at 2:05 but got faster--down to about 1:58.

Cross Training 25:00 [3]
max:139

More Precor. Forgot what the calories were, but kept SPM around 190. Level 5.

Tuesday Oct 17, 2006 #

Run 39:24 [2] 5.17 mi (7:37 / mi)
shoes: Reeboks

TNT. Only me. Lousy night but decent run.

http://www.gmap-pedometer.com/?r=497995

Run warm up/down 5:36 [2] 0.65 mi (8:37 / mi)
shoes: Reeboks

Cooldown.

Monday Oct 16, 2006 #

Note

Some thoughts on international business...

I am not an international businessman of the stature of some I know, but I have been around. I think it is the case that even the most successful conglomerates, raking in money hand over fist, may at times seek to make acquisitions or enter ventures that ex ante, make sense.

But, as the venture goes on, it proves to be bewildering difficult to make profitable, despite the best efforts of our firm's superstar CEO. At times like these, even if the venture must be sold at a fire sale price, you need to do it. It is not worth dragging down the rest of the business and besmirching your otherwise stellar reputation.

Weight training 25:00 [2]

A bit of everything. Did 25 lunges.

Cross Training 30:00 [2]

~410 calories, level 4 Precor.

Sunday Oct 15, 2006 #

Event: Hudson Highlander

Orienteering race 3:39:00 [3] **** 26.0 km (8:25 / km)
shoes: VJ Spikes

Highlander. Pretty pleasant. Did not feel brutalized like my last one.

Decent race but unacceptable to make so many mistakes. In the first part on Silvermine when running with the pack we made some, but they were minor.

On the way to 7 I decided to do my own thing as it looked like John and Vadim were going straight which didn't look good.

I went solo, diagonal down to the trail and saw Flavius occasionally who cut down faster.

Close to 7 Jon T caught up and we encounter Eddie who seemed confused and had shoe problems.

I left the aid station a little ahead of Eddie. Ran together but he cut in later going to 9. I made about a 4 minute error there and never saw him again.

Jon T. catches up to me near 14 after I was wide left. We run together more or less but not cleanly. He pulls ahead on the road to 20.

I leave aid station again ahead of Jon but he catches up again on the way to 22B and is clearly running more strongly than me. Then, inexplicably, we both become mired in the middle of the green swamp. Don't know how much was lost--I'd say at least 4 minutes but it seems like an eternity.

I guess I got out before he did, because I never saw him again.

XI - Splits

Saturday Oct 14, 2006 #

Run 1:00:00 [2] 7.5 mi (8:00 / mi)
shoes: Adidas

Ran over to HS, then a little loop around Tyler, and a couple of loops of the fields. They were a bit drier today.

Friday Oct 13, 2006 #

Cross Training warm up/down 10:00 [2]

to losen up.

Weight training 25:00 [2]

Can't be the Power without some power.

Bike 10:00 [3]

decent effort.

Cross Training 10:00 [2]
max:130

on the way out.

Thursday Oct 12, 2006 #

Run 1:00:00 [3] 7.8 mi (7:42 / mi)
shoes: Reeboks

TNT.

Ran with Tom. The track was occupied so we ended up doing loops of the fields. Our route is at least 1 mile and likely 1.05-1.10 miles.

I did 7 complete laps (I think) with times 7:34 to 7:49. It was quite dark by halfway through.

2 minute warmup and 5 minute cooldown.

Wednesday Oct 11, 2006 #

Weight training 20:00 [2]

Just the basics. The Fed gym isn't Pottruck but it's not Rocky IV either.

I need to get the Power back.

Cross Training 30:00 [3]
weight:160lbs

497 calories on the wonderful Precor (the one on the far left.)

ABout 14 minutes backwards. About 210-220 spm.

Tuesday Oct 10, 2006 #

Run 1:04:00 [2] 8.0 mi (8:00 / mi)
shoes: Adidas

TNT.

Ran out with Karl and back solo.

Out in 23:47, back in 22:30.

Monday Oct 9, 2006 #

Run 49:00 [2] 6.2 mi (7:54 / mi)
shoes: Reeboks

Over to the school with Dasha. Couldn't do much over there because all the fields and the track were being used.

Did some faster running later in the neighborhood.

Sunday Oct 8, 2006 #

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

A little warmup.

Orienteering race 1:40:12 [4] **** 12.0 km (8:21 / km) +240m 7:35 / km
shoes: New VJ Spikes

NAOC classic.

Another so-so race. Started out great. Passed Ted deSC on the way to 3. Unfornately, he caught me after I flubbed 7 a bit. Then, I decide to follow him to 8. I hardly looked at my map and, of course, the natural thing happens.

Run alone for a good while, flubbing a couple minutes here and there. Then Brian catches up. I decide to hang with Brian for the rest of th race as I had lost all confidence in my own orienteering ability. Whenever I got ahead I would hesitate or do something stupid and he would be quickly ahead. So, I gave up on doing anything, other than following along on the map. Pretty lame.

Long Course 8 - Splits

Saturday Oct 7, 2006 #

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

Basically to the start.

Orienteering race 38:34 [4] **** 4.5 km (8:34 / km) +100m 7:43 / km

NAOC middle.

Felt good and intense. And did a lot of good orienteering. Unfortunately, I lost about 8 minutes on 4 controls.

I can orienteer but why do I stop thinking sometimes?

At least I was moving fast enough today to be decent.

Middle Course 8 - Splits

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)

Orienteering warm up/down 20:00 [2] ***
shoes: Spikeless VJs

warmup before sprint.

Orienteering race 17:23 [4] **** 3.2 km (5:26 / km) +20m 5:16 / km
shoes: Spikeless VJs

NAOC sprint.

Too slow really. Not sure why. No speedwork? Didn't do much of that before and was reasonably fast. Too old? Older, but not by much.

I did feel normal running, however -- which I hadn't since before the Stumble.

Got to lose these shoes.

Sprint 4 - Splits

Wednesday Oct 4, 2006 #

Run 1:00:00 [2] 7.8 mi (7:42 / mi)
shoes: Reeboks

Sames as Monday. Got Dasha to accompany me on the way out.

Felt better than yesterday but maybe not perfect.

Tuesday Oct 3, 2006 #

Run 1:08:30 [2] 8.0 mi (8:34 / mi)
shoes: Adidas

TNT.

Ran first two miles with Sandy. Then Jim and I ran asmy light faded.

Back in 22:55

Felt better than yesterday.

Monday Oct 2, 2006 #

Run 1:00:00 [2] 8.0 mi (7:30 / mi)
shoes: Reeboks

To HS and around 4 times around the macro loop.

Legs felt good, the rest of the body better than yesterday but still some back pain.

Also, need new shoes.

Distance approximate.

Sunday Oct 1, 2006 #

Event: Susquehanna Stumble IX

Event: HVO local meet

Orienteering race 1:44:30 [4] **** 15.75 km (6:38 / km) +410m 5:52 / km
shoes: 9/2006 Integrators

Stumble. I'm a lock for second (scratch that, I got third once.)

Just checked ... bizarre: same pace as the A meet Saturday last fall. Felt slower today, though...

Climb adjusted was slightly faster this year than either day last year. Strange...

Long - Splits

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