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Training Log Archive: j-man

In the 31 days ending May 31, 2007:

activity # timemileskm+m
  Run22 21:29:30
  Orienteering8 8:34:51 44.52(11:34) 71.65(7:11) 1590
  Bike5 2:50:00
  Cross Training4 1:55:00
  Map Hike/Run1 20:00 1.24(16:06) 2.0(10:00) 80
  Weight training2 15:00
  Total30 35:24:21 45.77 73.65 1670

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Thursday May 31, 2007 #

Run 1:30:00 [2]
shoes: Reeboks

Easy run. 30 minutes by myself in the neighborhood, 40 minutes with Dasha over to the school, 20 minutes or so by myself.

Wednesday May 30, 2007 #

Cross Training 30:00 [3]

Level 6 cross training.

Bike 30:00 [2]

Level 7 hills.

Tuesday May 29, 2007 #

Run 1:03:00 [2]
shoes: 10/2006 Asics

Easy run over the school and around the fields. Some bits of level 3 for a couple minutes and about 45 seconds? of level 4 near the end. Felt good most of the time with a few aches and pains at other times.

Monday May 28, 2007 #

Orienteering race 50:00 [4] **** 7.0 km (7:09 / km) +300m 5:53 / km
shoes: May 2007 Integrators

Jukola Team Relay Training, by BalterĀ©.

Much better than yesterday, although the legs were shot. Lost 30 seconds on control 2 & 3 of the first leg, and then mostly clean later on. Raced agressively but under control.

Map Hike/Run warm up/down 20:00 [1] 2.0 km (10:00 / km) +80m 8:20 / km
shoes: May 2007 Integrators

Control pickup.

Sunday May 27, 2007 #

Orienteering race 1:31:09 [3] **** 12.0 km (7:36 / km) +500m 6:17 / km
shoes: May 2007 Integrators

Spackman Blue.

My orienteering has rapidly hit a nadir (or so I hope.) This was the worst race of the year by far, and all of my own doing. Mentally, especially, physically, too.

Gave up 2 minutes per control on 3 of 4 first controls, 9 minutes on a single control later, and then just crap. Wanted to quit but that would be really lame. The course and day was brutal but that is when you need to brutalize.

I had no focus, no edge, nothing.

No more of that. It ends.

Saturday May 26, 2007 #

Orienteering 1:05:00 [4] **** 6.75 km (9:38 / km)
shoes: New VJ Spikes

Dusk to night O. My best night O in a long time despite 10-15 minutes of mistakes. Felt like I was running well and at times, amazingly accurately. Also, ran in the woods with the feeling I had as a kid. Went through a range of emotions, settling on frustration at not being able to lose GregA. Settled down and banged out the last loop at an easier pace.

Friday May 25, 2007 #

Cross Training 30:00 [2]

Level 5

Bike 30:00 [2]

Level 7 hills. Around 8 miles.

Thursday May 24, 2007 #

Weight training 10:00 [2]

Ultra quick weights

Bike 1:00:00 [2]

Nice to have a day off running

Wednesday May 23, 2007 #

Run 1:31:30 [2]
shoes: 10/2006 Asics

TNT. Ran about 20 minutes with the girls.

Tuesday May 22, 2007 #

Run 1:02:30 [2]
shoes: 10/2006 Asics

Easy, nice run on the fields. Felt good even though the legs are asking for a rest day.

Monday May 21, 2007 #

Run 1:30:00 [3]
shoes: 10/2006 Asics

An Overbaugh special. Hills, hills, and hills. To Ridley Mansion and back, a little up and down.

Decompressed on the athetic fields for 20 minutes of easy running at end.

Second part of the Overbaugh special was bourbon salmon on the grill with probably the best cous cous I have ever had.

Sunday May 20, 2007 #

Run warm up/down 5:00 [1]

Short warm-up.

Run warm up/down 5:00 [1]
shoes: May 2007 Integrators

Short warm-up.

Orienteering race 1:07:51 [4] *** 7.9 mi (8:35 / mi)
shoes: May 2007 Integrators

Hibernia Red. This was my worst orienteering outing of the year. I didn't have my head in it. The biggest problem was that I punched 17 before 14.

Saturday May 19, 2007 #

Event: Billygoat
 

Run 1:00:00 [2]
shoes: 10/2006 Asics

Easy run at the deer preserve. I stuck on pavement for the first 40 minutes for the sake of variety. I haven't been running on pavement much...

Friday May 18, 2007 #

Run 1:01:00 [2]
shoes: 10/2006 Asics

Over to the school and laps in the grass. A couple minutes at cruising+ speed.

Thursday May 17, 2007 #

Run 1:00:00 [2]
shoes: Lop

To Tyler. Easy but with a red hill.

Wednesday May 16, 2007 #

Run 1:30:00 [2]
shoes: Lop

A TNT not to miss. Sublime conditions.

Tuesday May 15, 2007 #

Weight training 5:00 [2]

Abs and back extensions.

Cross Training 25:00 [2]

level 6

Bike 30:00 [2]

Level 12 hills, recumbent because uprights were full.

Monday May 14, 2007 #

Run 1:30:00 [2]
shoes: 10/2006 Asics

TNT, Monday Media action.

Ran around Dasha and Sandy for a while, finished with Tom. Legs tired.

Sunday May 13, 2007 #

Run warm up/down 10:00 [1]
shoes: New VJ Spikes

Warmup before red and before sprint.

Orienteering race 1:03:12 [4] *** 9.0 km (7:01 / km) +155m 6:28 / km
shoes: New VJ Spikes

Tyler Red course. Excellent course setting and a lot of fun. I had a very well-paced race with no problems to worry about.

Orienteering 16:56 [3] *** 2.8 km (6:03 / km) +35m 5:42 / km
shoes: New VJ Spikes

Cool down jog/run on a very, very nice sprint.

DVOA has still got it. Thanks Ahlswedes!

Saturday May 12, 2007 #

Run 1:00:00 [2]
shoes: 10/2006 Asics

Ran for ~40 minutes with Dasha in Ridlye and finished off the hour solo, including a brisk .8 mile stretch.

Friday May 11, 2007 #

Event: Vilnius 2007
 

Cross Training 30:00 [3]

Level 6

Bike 20:00 [3]

level 7 hills

Thursday May 10, 2007 #

Run 1:30:00 [3]
shoes: Asics

TNT. Ran mostly with Tom. As the workout progressed, I added some 400s. Ran with Dasha at 1:50 (she got tired) then she did 1:28, then did another every 9 minutes or so: 1:26, 1:24, 1:23, 1:21, 1:20.

Between laps, we ran at easy-crusing pace on the athletic fields.

Very tired at end.

Wednesday May 9, 2007 #

Run 1:00:00 [2]
shoes: Lop

Easy Tyler fence route. Trails still swamps. Felt tired.

Tuesday May 8, 2007 #

Run 1:35:30 [3]
shoes: Lop

TNT. Ran solo.

First part was the east bank--hills. Then down to Lincoln Drive. Back on the course in 21:24--a decent time.

Monday May 7, 2007 #

Note
(rest day)

Unintentional rest day. Played golf.

Sunday May 6, 2007 #

Run 20:00 [1]
shoes: May 2007 Integrators

warmup.

Orienteering race 1:45:24 [4] **** 12.89 km (8:11 / km) +360m 7:10 / km
shoes: May 2007 Integrators

TT Long.

Saturday May 5, 2007 #

Run warm up/down 15:00 [2]
shoes: May 2007 Integrators

Warmup before TT middle.

Orienteering race 40:27 [4] **** 5.5 km (7:21 / km) +240m 6:02 / km
shoes: May 2007 Integrators

TT middle.

Run warm up/down 10:00 [1]

After TT middle.

Friday May 4, 2007 #

Run warm up/down 20:00 [2]
shoes: Lop

Warmup before TT sprint.

Orienteering race 14:52 [4] **** 3.0 km (4:57 / km)
shoes: Lop

TT sprint

Run warm up/down 10:00 [1]
shoes: Lop

Cooldown after the race.

Thursday May 3, 2007 #

Run 30:00 [2]

TNT. Loosening up before TTs.

Wednesday May 2, 2007 #

Run 40:00 [2]
shoes: 10/2006 Asics

Ran over to the track.

800 in 2:40
800 rest in 4:00
400 in 1:12

Ran back.

Note

Phew! That was a hard workout, especially for a guy who is tapering. I drank heavily when I got home to console myself but I could not find any donuts.

Tuesday May 1, 2007 #

Run 1:01:00 [3]
shoes: Lop

TNT.

22:56 out.
18:40 back.

Word.

Note

Uh oh. A little too much training during my taper week, but couldn't pass up the chance to orienteer two days in a row.

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