Training Log Archive: j-manIn the 31 days ending Mar 31, 2008:
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Monday Mar 31, 2008 #
Weight training 30:00 [2]
But, I destroyed the legs. The superset was 3 (10 curls + 10 cleans) and then onto a superset of 3 x 30 (with 15) lunges interspersed with 3 x 10 delts with the same.
According to my calculations, on the third day my legs will rise again. And that should be just about right.
BTW--cleans are the most fun you can have with weights, I think.
Finished off with a bunch of those "SEAL" push-ups. Pretty easy this time.
Bike 40:00 [2]
My whine of the day--it is so annoying when people take the straps off the pedals on the stationary bikes. How can you bike with any effectiveness without clips or straps? And they are so hard to put back on...
Cross Training 20:00 [2]
Level 6.
Sunday Mar 30, 2008 #
Run warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: May 2007 Integrators
Orienteering race 1:04:16 [4] *** 8.8 km (7:18 / km) +260m 6:22 / km
spiked:13/16c shoes: May 2007 Integrators
A very fine race, almost a great one, but lost about 2 minutes, mostly on one control.
Still, did a lot right. Highlights were really good flow in and out, great balance/agility in all segments of the terrain, good top end speed, and glimpses of that Matrix-like orienteering zone when time seems elongated and the navigation facile, with terrain subtleties jumping out.
Saturday Mar 29, 2008 #
Weight training 35:00 [2]
Did a good workout, but scaled back on the dips to 3x15, but more weight on arms (5s on each side.)
Arms have great definition but legs are skinnier than I'd like.
Bike 30:00 [2]
Run 15:00 [2]
shoes: February 2008 Asics
Rowing Machine 25:00 [2] 5.59 km (4:28 / km)
Friday Mar 28, 2008 #
Rowing Machine 2:00:00 [2] 26.15 km (4:35 / km)
Stuck it out for 26,150.
(Had wanted to go to the gym, but got there and had no shoes. That is what a paucity of sleep will get for you.)
Thursday Mar 27, 2008 #
Cross Training 1:00:00 [2]
Wednesday Mar 26, 2008 #
Note
Run 2:00:00 16.77 mi (7:09 / mi)
shoes: 9 2007 Saucony
Tuesday Mar 25, 2008 #
Run 48:47 [2]
shoes: 9 2007 Saucony
Monday Mar 24, 2008 #
Note
(rest day)
Logistical complications, including vehicle inspection, work, and the drive from SoBe to Boca (with annoying 95 construction) conspired to prevent training for the first day in months.
I wanted to stop on my own schedule, but so be it.
Sunday Mar 23, 2008 #
Rowing Machine 30:00 [3] 7.05 km (4:15 / km)
Friday Mar 21, 2008 #
Run long 2:30:00 [2]
shoes: Salomon XCR
Thursday Mar 20, 2008 #
Run 50:00
shoes: February 2008 Asics
A little harder afterwards. Very windy. Cut it a little short.
Legs almost recovered.
Wednesday Mar 19, 2008 #
Rowing Machine 45:00 10.16 km (4:26 / km)
10,160 meters.
Tuesday Mar 18, 2008 #
Run 1:20:00 [2]
shoes: Salomon XCR
Monday Mar 17, 2008 #
Weight training 30:00 [3]
Cleans, those wonderful lifts I used to do so often. I did these (just 2 x 12 with 5 pounds on each side) in the midst of the arm set (also with 5 on a side.) Also, had done 3 x 30 lunges.
Anyway, my legs would suffer for the next several days. This was most unexpected--with all the rowing and general conditioning I've done I did not think a relatively limited exercise could induce soreness. I was sorely wrong.
Bike 30:00 [2]
Run warm up/down 5:00 [1]
shoes: February 2008 Asics
Run 25:00 [3]
shoes: February 2008 Asics
Run warm up/down 5:00 [1]
shoes: February 2008 Asics
Sunday Mar 16, 2008 #
Run warm up/down 12:00 [2] 1.5 mi (8:00 / mi)
shoes: May 2007 Integrators
Orienteering 53:37 [4] **** 7.3 km (7:21 / km) +275m 6:11 / km
shoes: May 2007 Integrators
Saturday Mar 15, 2008 #
Run 59:30 [2]
shoes: Salomon XCR
Friday Mar 14, 2008 #
Weight training 35:00 [2]
Bike 30:00 [2]
Run warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: February 2008 Asics
Run 20:00 [3] 2.76 mi (7:15 / mi)
shoes: February 2008 Asics
Run warm up/down 5:00 [1] 0.6 mi (8:20 / mi)
shoes: February 2008 Asics
Thursday Mar 13, 2008 #
Run 1:00:00
shoes: February 2008 Asics
A spectacular dinner by Tom. Tonight's special guest was Ivar Helgesson.
Plyometrics 4:00 [5]
Wednesday Mar 12, 2008 #
Rowing Machine 1:01:00 13.3 km (4:35 / km)
Tuesday Mar 11, 2008 #
Run 1:00:00 [2]
shoes: Salomon XCR
Run 5:00 [1]
Monday Mar 10, 2008 #
Rowing Machine 1:00:00 [2]
Sunday Mar 9, 2008 #
Orienteering 20:00 [2] ***
shoes: Asics Dirt Devils
I did find the manmade object in the green, however. It shouldn't exist on the map, but the grey boundary marker is lying on its side in the laurel.
Orienteering 1:23:00 ***
shoes: Asics Dirt Devils
A nice, tough outing. Wyatt suggested the course was doable in 60, but in retrospect, I'd have to differ. A 70 would be a great run, I think.
Spent some time waiting to cross the road and explaining what we were doing to the homeowner who has appropriated part of the national park for his own purposes.
Twice more up Mt. Misery.
The shoes are great, but not so great in the rocks.
Map Hike/Run warm up/down 20:00 [2] ***
shoes: Asics Dirt Devils
Saturday Mar 8, 2008 #
Rowing Machine 1:00:00 [2] 13.68 km (4:23 / km)
I need to stop working out after alcohol consumption. This is ridiculous.
Friday Mar 7, 2008 #
Weight training 35:00 [2]
Bike 30:00 [2]
Run warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: February 2008 Asics
Run 20:00 2.86 mi (7:00 / mi)
shoes: February 2008 Asics
Run warm up/down 5:00 [1]
shoes: February 2008 Asics
Thursday Mar 6, 2008 #
Rowing Machine 1:01:10 [2] 13.38 km (4:34 / km)
Had an event in Princeton, but got home in time to do the TNT dinner. Had wine at both and a bit to eat as well.
Wednesday Mar 5, 2008 #
Cross Training 1:00:00 [2]
Level 6 hills, 850 calories.
Rowing Machine 40:00 9.75 km (4:06 / km)
Kept it at 20 almost throughout; may have crept up to 21 at times last 10 minutes. Bringing the splits down the whole time, to sub 2s during last 10.
This may have been the day to make a run at 15K. Had I brought up the strokes, it could have been there.
NPR provided the soundtrack.
Tuesday Mar 4, 2008 #
Run 1:00:00
shoes: February 2008 Asics
Bike 40:00 12.2 mi (3:17 / mi)
540 calories.
Monday Mar 3, 2008 #
Rowing Machine 40:00 [2] 9.25 km (4:19 / km)
Sunday Mar 2, 2008 #
Run warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: Jalas
Orienteering race 56:08 *** 6.4 km (8:46 / km) +150m 7:51 / km
26c shoes: Jalas
Decent race, in bizzaro-terrain.
Bowie is OK, but I won't be in a hurry to go back. I had some good orienteering and some bad. The two most annoying controls were the 2nd and the 2nd to last (2 & 25.) On 2, I underestimated the contours and interpreted a dot knoll as a real one. Lost 1.5 maybe? On the other one, I took a right-hand route choice and the trail I expected never materialized. Spent a lot of time climbing over stuff and getitng carved up by briars.
There were some nice parts--the area between 14 and 15 was like running through moguls--that was fun.
Saturday Mar 1, 2008 #
Rowing Machine 1:00:00 14.02 km (4:17 / km)
Kept it generally under 20 but it did creep up in the last 10. For the last few minutes I took it up to 24 and down in the 150s.
Rowing Machine warm up/down 2:00 [1]