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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, 2007:

activity # timemileskm+m
  Run19 18:57:02 13.89 22.35 65
  Orienteering3 4:21:25 10.25 16.5 450
  Cross Training3 1:23:00
  Bike2 45:00 8.25 13.28
  Map hike1 30:00 1.55(19:19) 2.5(12:00)
  Weight training2 30:00
  Total24 26:26:27 33.94 54.63 515

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Tuesday Jul 31, 2007 #

Run 1:15:00 [3]
shoes: 10/2006 Asics

TNT. Allison ran with Karl and me. Karl peeled off at around 30; Allison and I went to ~46. She went back on the path and I retraced my steps.


I think my toe is better.

Saturday Jul 28, 2007 #

Weight training 15:00 [2]

At the Langham in Boston.

Cross Training 33:00 [2]

Quick on the cross trainer.

Thursday Jul 26, 2007 #

Run 1:00:00 [3]
shoes: Reeboks

TNT. Ran with Tom, Steve, and Ray for a bit, but on the way back kind of peeled off. Did 6 minutes of fast tempo in the middle.

Tuesday Jul 24, 2007 #

Run 1:05:00 [3]
shoes: Reeboks

TNT. Hills on the east shore with John. I think I was out for around 1:05?

Monday Jul 23, 2007 #

Run tempo 41:00 [3] 6.19 mi (6:37 / mi)
shoes: 10/2006 Asics

Ran from 15th and Locust to the climbing rock along the River and back. Imprecise time but it seemed around 41 on my analog watch. It also looks just about 10K.

Leg muscles and left toe hurt a lot.

Sunday Jul 22, 2007 #

Run warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
shoes: Jalas

Warmup, inlcuding one run up to the top of the hill in ~3:50.

Run hills 3:02 [5] 0.56 km (5:25 / km) +65m 3:26 / km
shoes: Jalas

Once up Wyatt's hill circuit.

Orienteering race 1:08:45 [4] *** 9.6 km (7:10 / km) +250m 6:20 / km
shoes: Jalas

VF Red.

Decent run. Felt tired in the middle of the course. A little high and low occassionally on controls, but no big mistakes.

Map hike warm up/down 30:00 [2] 2.5 km (12:00 / km)
shoes: Jalas

Control pickup after VF.

Friday Jul 20, 2007 #

Cross Training 20:00 [2]

Level 6 cross training

Bike 25:00 [2] 8.25 mi (3:02 / mi)

Level 11 hills

Thursday Jul 19, 2007 #

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


Wednesday Jul 18, 2007 #

Run 39:30 [2]
shoes: 10/2006 Asics

Similiar to Monday.

Tuesday Jul 17, 2007 #

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

TNT. Ran the first ~40 or so with Allison, Karl, John, and Ben. Allison was running really nicely and showed good form on the hills. We did the eastern shore trails.

I added on 5 minutes more then turned around and retraced my steps.

Monday Jul 16, 2007 #

Run 39:30 [2]
shoes: 10/2006 Asics

Easy run to the school plus two laps.

Sunday Jul 15, 2007 #

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

Ran to Tyler with Dasha. Plus a loop around the school.

Friday Jul 13, 2007 #

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

Standard loop to the school and around.

Thursday Jul 12, 2007 #

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

TNT. Ran around Sandy, Dasha, and Eric. Basically a fartlek workout--decently hard.

Wednesday Jul 11, 2007 #

Weight training 15:00 [2]

Arms, chest, abs.

Cross Training 30:00 [2]

Level 6. Felt easy.

One drawback to getting old is that it takes a long time to scroll to your age on these darn machines.

Bike 20:00 [2]

Level 12.


I keep my AP log laconic and close to the chest by choice and due to the exigencies of my schedule and my non-linear thought streams throughout the day.

But, I did wax nostalgic in the dankness of the gym this morning: I really miss going to the gym with the guys from BofA. That 1999-2002 stretch was a great period for the physique and pleasing to the psyche. I also really miss the days, many moons ago, lined up in the attic of the boathouse with the crew, pulling successions of pieces on the erg, looking to the left and right to gut out a couple seconds per 500m on the nearby competition, or to be the first to get off the equipment after a 6K or 10K piece. To me, athletics, or at least the athletics I care about depends upon competition. It doesn't have to be absolute competition, and it can be inherently friendly or subtle--such as when lifting with ALu or JCV or Fansteyn or whateven--but it is so motivating. Just lifting 20 pounds more, 5 reps more, 10 dips? I don't have the intrinsic drive to do that for the intrinsic gain. Why should I care if my arm grows an extra .5 inch around? It is nice to earn the respect of peers, however.

I also miss having Vadim at TNT.

The funny thing (actually it makes sense) is that I feel totally different about golf--there I need no external references to benchmark myself. In fact, I don't even need real holes--I am content to just hit loads of balls in the quest for the perfectly shaped shot. With golf I just haven't had the recent occasion to play with anyone who really appreciates the game in a long time. ALu was the last.

Tuesday Jul 10, 2007 #

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


Ran solo. My legs felt fantastic--better than they have been in a long time. Felt strong, and smooth--not necessarily really fast but like 90 minutes was just a start. Conversely, my left hamstring/glute felt worse than it has in some time. This has been off and on for close to 9 months. It would be nice to run without pain.

Down to Lincoln, up to Bells and up to Old Line, finishing right at Sandy's.

Monday Jul 9, 2007 #


Found two attached deer ticks the past several days. One probably a day after TNT Thursday and another one on the ankle from who knows waht--Tyler Saturday presumably.

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

Over to the school and 4.8 loops. Generally level 2 speed but level 3 effort with the heat...

Sunday Jul 8, 2007 #

Orienteering race 57:40 [4] **** 6.9 km (8:21 / km) +200m 7:18 / km
shoes: Jalas

FCW red. A decent race after #4. Played it real safe.

Felt completely exhausted during the course but after #6 I was actually running at a decent clip.

Got Wyatt by a few minutes but he often has problems in the heat.

Saturday Jul 7, 2007 #

Run 1:15:00 [2]
shoes: 10/2006 Asics

Over to Tyler, west along the Township trail, up to the fox field where I saw a fox, and two loops at the school.

Thursday Jul 5, 2007 #

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

TNT. Started with Tom but ran mostly on my own. Cruised around the initial loop pretty quickly. I didn't have my watch running, but it was probably around 63 minutes--a good time. That was level 3.

Then some level 2, before some strides at level 4 suring last 5 minutes.

A fantastic TNT dinner afterwards, courtesy of Tom. My stupid grill didn't work correctly, but Tom rose to the occassion. You can't suppress genius like that.

Menu included this wicked spicy Thai? cabbage salad, some sort of rice that was just fanstastic, and shrimp and plum skewers. Amazing.

Wednesday Jul 4, 2007 #

Run 37:00 [2]
shoes: 10/2006 Asics

Pretty much the same as Monday

Tuesday Jul 3, 2007 #

Run 45:00 [3] 6.15 mi (7:19 / mi)
shoes: 10/2006 Asics

First bit at 7mph, then 7.5, 8, 8.5, 9. After about 10 minutes increased the slope to 1% from flat.

Very hot there in the Racquet Club.

Monday Jul 2, 2007 #

Run 37:00 [2]
shoes: Lop

With Dasha to the school, with one loop.

Three groundhogs plus assorted rabbits.

Sunday Jul 1, 2007 #

Orienteering 2:15:00 [2] ****
shoes: Lop

A beautiful day at HR. Went over most of the map to pick up 6 controls from Sandy's AR.

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