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Training Log Archive: j-man

In the 31 days ending Jan 31, 2008:

activity # timemileskm+m
  Run16 9:44:21 14.87 23.93
  Rowing Machine11 9:15:05
  Orienteering4 5:34:35 5.1 8.2 330
  Cross Training9 3:50:00
  Bike7 3:25:00
  Weight training8 2:55:00
  Hike1 20:00
  Plyometrics2 6:15
  Total31 35:10:16 19.97 32.13 330

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Thursday Jan 31, 2008 #

Note

Unfortunately, I seem to be having a relapse of the episode I had around the time of the HR SS Finals, viz., insouciance bordering on disaffection towards my club. Let's hope it doesn't become disaffectation. Anyway, I think I need a break. Maybe by becoming even more passive and uninvolved my heart will grow fonder? Are people with no cares happier? Perhaps. I will see how I feel if I don't care. Caring begets frustration. Will detachment breed bliss? Or is it ultimately ressentiment writ large?

Run warm up/down 21:00 [1]
shoes: 9 2007 Saucony

Warmup with Dasha.

Run 33:21 intensity: (1:20 @1) + (8:40 @2) + (23:21 @4) 5.0 mi (6:40 / mi)
shoes: 9 2007 Saucony

TNT.
1600 intervals.

5:45, 5:49, 5:55, 5:52 with 3 minutes rest between.

Plyometrics 3:00 [4]

10 stair jump sets.

Run warm up/down 3:00 [1]
shoes: 9 2007 Saucony

Back to the car.

Wednesday Jan 30, 2008 #

Weight training 30:00 [3]

A good session.

Dips, abs, pull-ups superset. Unfortunately, a little rest in the beginning as pull-up station, then dips were occupied

16, 16, 18? dips; 10, 8, 8 pull-ups; and 50, 50, 50 abs.

Also, 2, 3, 4 plates x 20 leg press; light leg extensions, and a sweet new superset of 3 x (front deltoid dumbbell raises/30 lunges with 2x15)

Bike 30:00 [2]

Easy, level 7 hills. Wanted to read the FT, but I can't really exercise seriously and read the paper at the same time. Still some article about chess and strategy that I need to get to. Reminded me of my boy Katsenelinboigen, RIP.

Run 20:00 [3] 2.7 mi (7:24 / mi)
shoes: 9 2007 Saucony

Level 6 hills, 8 mph.

Last minute 9.5 to 10, to 10.5

Cross Training 10:00 [2]

Relatively easy warmdown on the armed cross trainer. A Few Good Men started, but I couldn't linger.

Tuesday Jan 29, 2008 #

Cross Training 30:00 [2]

Level 6.

Run 30:00 [2] 3.5 mi (8:34 / mi)
shoes: 9 2007 Saucony

Level 6 hills.

Again, mentally and physically exhausted. I can't get up at 5:55.

Monday Jan 28, 2008 #

Rowing Machine 12:00 intensity: (2:00 @2) + (6:00 @3) + (4:00 @4)

Quick 10 minutes plus cooldown before dinner.
Damper on 6.

Didn't leave work until 8PM and was exhausted.

Rowing Machine 33:00 [2]

A lame effort after dinner. Feeling mentally and physically tired.

Sunday Jan 27, 2008 #

Orienteering 55:00 [3] ***
shoes: Lop

DVOA President's Cup 2008.

A fun, but difficult exercise. Basically, you were given a blank map of Warwick and had to find and visit as many platforms as possible. They didn't have punches.

I did OK but ran to fast at some points and got off target. I missed one control and had to go back out to get it. Vadim got them all is a shorter time than I did.

Saturday Jan 26, 2008 #

Run 1:00:00 intensity: (20:00 @2) + (40:00 @3)
shoes: Salomon XCR

Ran over to Tyler and to the fence. Saw a guy running faster than I've seen anyone running in Tyler before. He was wearing some triathalon shirt.

I hit the fence in 30:30 but got back in 27:00 (I think.) The way back involved one minute waiting to cross the road, but the way out was even more delayed.

Friday Jan 25, 2008 #

Weight training 12:00 [2]

Quick superset: this time dips, pull-ups, abs.

16, 8, 50; 16, 8, 50; 12, 8, 50.

Why was I weak on the dips? Do the pull-ups tire those muscles?

Anyway, 8 more pull-ups after cardio.

Bike 20:00 [2]

Easy, level 7 hills bike.

Run 20:00 [3] 2.67 mi (7:29 / mi)
shoes: 9 2007 Saucony

Level 7 hills, 7.5 minutes/mile. Last minute at 6 minutes/mile.

I forgot how to run. Can I remember? Time to start.

Cross Training 20:00 [3]

Went to level 7, cross training. 319 calories.

Thursday Jan 24, 2008 #

Run 58:00 intensity: (5:00 @1) + (39:30 @2) + (13:30 @4)
shoes: 9 2007 Saucony

TNT:
Warmed up for 19 minute with Dasha. Then something resembling intervals.

Tried a pyramid: 400, 800, 1200, 800, 400, with jogging lap.

Slow as MRE crap. Lame.
Something like:

77/210
247/210
424/210
257/210
80/210

Then, incorporated some of my new training: 3 x (400 + 5 sprint hills). This took 15 minutes or so?

Plyometrics 3:15 intensity: (45 @2) + (2:30 @4)
shoes: 9 2007 Saucony

Two legged hops up the stairs from the track. 7 sets.

Run warm up/down 3:00 [1]
shoes: 9 2007 Saucony

Back to the cars.

Note

Last intervals look like they were on 12/12

Wednesday Jan 23, 2008 #

Weight training 35:00 [2]

Roughly even between arms and legs.

Dips superset 16, 16, 18 (last couple were tough)
Calves, leg extensions, leg press (2 plates/side) 3x20, lunges 3x30 with 30 in a superset with delts. Also 3x12 Arnolds with 25 per side.

My arm circuit ended after 2 reps because the left forearm bothered me again. I think for the next couple times, I am sticking with a straight bar.

Also did 10 pullups after cardio. Will add these in a 3x8 framework, maybe as part of a superset.

Left soleus also a bit sore with leg press at 45 degree alignment. Went to parallel and it was better.

Bike 30:00 [2]

Level 7 hills.

Cross Training 30:00 [2]

Cross training with the handled machine. Interval workout with resistance at 6/8 but later 7/9 (for last 10 minutes.)

Tuesday Jan 22, 2008 #

Rowing Machine 1:00:00 intensity: (10:00 @2) + (40:00 @3) + (10:00 @4)

14130 meters. Did a really good job keeping it at 20 SPM. In fact, the summary showed 17, but that couldn't be right.

Anyway, pulling hard, at damper level 4. Splits got progressively better.

Rowing Machine warm up/down 15:00 intensity: (14:20 @2) + (40 @5)

Cooldown, but 30 seconds hard. Got to 42 SPM and 138.

Monday Jan 21, 2008 #

Run 22:30 [1]
shoes: Salomon XCR

Easy run around Borrego Springs with Dasha.

Sunday Jan 20, 2008 #

Run 5:00 [1]
shoes: Salomon XCR

Short warmup before Day 2 Blue.

Orienteering 1:12:37 [3] ****
shoes: Salomon XCR

SDO Anza Borrego 2008 Blue Day 2.

Orienteering 36:00 intensity: (21:00 @2) + (15:00 @3) ****
shoes: Salomon XCR

SDO Anza Borrego 2008 Maze-O.

Again, one of my favorite events ever.

Note

Note to self: the Salomons are awesome shoes for use at AB; the Integrators are actually quite bad.

Saturday Jan 19, 2008 #

Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: May 2007 Integrators

Real easy warmup before the Day 1 blue.

Orienteering race 1:26:12 [4] *****
shoes: May 2007 Integrators

SDO Anza Borrego 2008 Blue Day 1.

Orienteering race 17:31 [4] ***
shoes: May 2007 Integrators

SDO Anza Borrego 2008 US Team Benefit Sprint.

Friday Jan 18, 2008 #

Run 10:00 [1]

Run from economy parking to the A terminal at PHL.

Hike 20:00 [1]

We went to the San Diego Zoo Wild Animal Park.

I think 20 minutes of fast walking up and down the hill might be loggable.

Thursday Jan 17, 2008 #

Rowing Machine 1:00:00 intensity: (58:00 @2) + (2:00 @5)

TNT got kind of cancelled. Eric still came over (he skied) so I did some rowing.

2 x 1 minute hard, 1 minute recovery at 50 minutes.

Wednesday Jan 16, 2008 #

Weight training 23:00 [2]

Intended to do 15 minutes.

15 dips/40 back extensions, 15/40, 17/40.

Leg extensions, and obligatory arm and shoulder circuit.

Cross Training 50:00 intensity: (35:00 @2) + (15:00 @3)

Wanted to do some biking but the first bike I got on was broken, so I did cross trainer. This time with handles.

Tuesday Jan 15, 2008 #

Run 1:05:00 intensity: (35:00 @2) + (20:00 @3) + (10:00 @4)
shoes: Salomon XCR

TNT.

GregA was there on a dark and snowy night.

I wanted to try running a little harder than normal, but not long. Worked out well. Ran with Karl until Greg caught us up and then ran with him down to near the building on the left before the bridge, and then back to the trail head. Cooldown with Dasha and Bob.

Greg probably didn't hit zone 4, but I did.

Monday Jan 14, 2008 #

Rowing Machine 1:06:00 [2]

Finished the Greeks with Pyhrrus and Cleopatra. It felt like a denouement, which it was, of course.

Sunday Jan 13, 2008 #

Note

South Fork

Orienteering

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

Easy warmup.

Orienteering race 1:07:15 [4] *** 8.2 km (8:12 / km) +330m 6:50 / km
shoes: May 2007 Integrators

PWF blue. Not good, but a little better than last time.

This is easy orienteering. Why can't I do it?

Anyway, learned something that will be useful at AB.

Saturday Jan 12, 2008 #

Run 40:00 [2]
shoes: Salomon XCR

Ran over to the school with Dasha.

Rowing Machine 35:00 intensity: (34:00 @2) + (1:00 @5)

Easy row. Did one fast minute. Took it down to 1:38 (for a couple) and hit 35 spm. Damper on 4.

Friday Jan 11, 2008 #

Rowing Machine 1:10:00 intensity: (24:00 @2) + (38:00 @3) + (8:00 @5)

First 40 minutes at about 2:12 and 19 spm. Next 10 minutes paddle pressure at around 2:25. Then 2 on, 2 off X 4.

First one with the damper on 4, next at 6, then 5, then 4.

I got down to 1:44 (1:43 for a few) on the seond interval, but with the setting on 5 or 6, I maxed out pretty much at 1:47, going at 33 spm.

Thursday Jan 10, 2008 #

Run 57:30 intensity: (5:00 @2) + (47:30 @3) + (5:00 @4)
shoes: Salomon XCR

TNT. Bobby Curtis in the house. Ran with him and Greg Ahlswede.

Hard to be bothered by knee problems when you have guys like that around.

Wednesday Jan 9, 2008 #

Weight training 20:00 [2]

3x14 dips, 40 back extensions super set, some light leg extensions, 2x30 with light weight lunges, heavy calves.

My muscles are starting to not suck, so if this running/knee thing doesn't work out...

Bike 25:00 [2]

Level 7 hills.

Cross Training 20:00 [2]

Level 6, 308 calories.

Tuesday Jan 8, 2008 #

Run 1:10:00 [2]
shoes: Salomon XCR

TNT.

Ran down to the bridge with Jim, opened up a little on the way back. Knee not terrible, not great.

Monday Jan 7, 2008 #

Weight training 5:00 [3]

3 x 12 dips, 40 crunches.
Dips again easier.

Bike 40:00 [2]

Level 7 hills.

Cross Training 40:00 [2]

Level 6. 560 calories?

Sunday Jan 6, 2008 #

Rowing Machine 1:00:00 intensity: (45:00 @2) + (15:00 @3)

14030 meters? Kept the splits at 20.

Rowing Machine warm up/down 3:00 [2]

Cooldown.

Saturday Jan 5, 2008 #

Rowing Machine 40:05 intensity: (40:00 @2) + (5 @5)

Easyish, but between minute 35 and 40 I went hard. Got down to 1:46.

Rowing Machine 20:00 [2]

Friday Jan 4, 2008 #

Weight training 15:00 [2]

Quick weights. Did adductions and 3x12 dips.

Bike 30:00 [2]

Level 7

Cross Training 20:00 [2]

Level 6

Thursday Jan 3, 2008 #

Rowing Machine 45:00 intensity: (35:00 @2) + (10:00 @3)

Didn't do TNT, but we had it. I have a minor cold and was late to boot, so I decided not to run.

Wednesday Jan 2, 2008 #

Weight training 35:00 [2]

Again, mostly upper body. This time, 3x10 dips, in a superset with 40 back extensions. Also 50 on the arm circuit but with rest.

Bike 30:00 [2]

Level 8 hills.

Cross Training 10:00 [2]

Quick set. Trying to get to the shoe repair before it closed.

Rowing Machine 15:00 [2]

A little more.

Tuesday Jan 1, 2008 #

Run 41:00 [2]
shoes: Salomon XCR

Around the lake with Dasha.

Rowing Machine 21:00 intensity: (10:00 @2) + (11:00 @3)

In the evening. Did a very good job at keeping it at 20 or below.

Ramped up the pressure at the end. 7250 pace for 30 minutes.

19 minutes hard and 2 minute cooldown.

Note

The Dasha lemma--Easter eggs vs. racers and control presentation

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