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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 31 days ending May 31, 2011:

activity # timemileskm+m
  Run19 19:37:10 64.04 103.07
  Orienteering4 5:25:20 19.2 30.9 580
  Cross Training5 3:10:00
  Bike4 3:00:00 19.25 30.98
  Weight training4 1:20:00
  Hike1 20:00
  Plyometrics3 13:00
  Total27 33:05:30 102.49 164.94 580

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Tuesday May 31, 2011 #

Run 1:07:00 intensity: (22:00 @2) + (45:00 @3)
shoes: Salomon SpeedCross 2 2011

TNT.

A hot one. Convinced Nick to run the WTC course with me so I could scope it out. Felt pretty good, or at least better than Nick, getting over a cold, in the heat.

Monday May 30, 2011 #

Hike warm up/down 20:00 [1]
shoes: May 2011 Oroc 280

To the start. Very little running. Legs felt flat.

Orienteering 45:20 intensity: (1:30 @1) + (9:30 @2) + (14:20 @3) + (20:00 @4) *** 4.4 mi (10:18 / mi) +180m 9:08 / mi
shoes: May 2011 Oroc 280

2011 Team Trials Middle.

Good orienteering for a few controls, but then horrible on 6. Jordan catches up when I was standing around. Guessed he had found the control and I took off after him. Together for a few controls until his ability through the rough stuff was enough to shake me.

Orienteering 35:00 [2] ***
shoes: May 2011 Oroc 280

Picked up some controls. Found them fine this time. Still, tricky things with contours out there that nudged me too far one way or the other.

Sunday May 29, 2011 #

Run warm up/down 8:00 [2]
shoes: May 2011 Oroc 280

A little warmup.

Orienteering race 2:06:23 intensity: (1:51:23 @3) + (15:00 @4) *** 12.4 mi (10:12 / mi) +400m 9:16 / mi
shoes: May 2011 Oroc 280

2011 Team Trials Long.

Pretty sad, really.

Didn't do much good orienteering after around control 5. Saw Boris a bit at 6, but then hose 7. Zhyk catches up much later.

Had two cups of water at the first water stop, but none thereafter. Took two gus with me, but didn't eat any.

I didn't read the map much.

Really tired at the end.

Saturday May 28, 2011 #

Run warm up/down 20:00 [2]
shoes: Salomon SpeedCross 2 2011

Normal 20 minute pre-sprint warmup, but it was too much today.

Plyometrics 5:00 [2]
shoes: Salomon SpeedCross 2 2011

Active stretching, hopping, etc.

Orienteering race 16:37 [4] ***** 2.4 mi (6:55 / mi)
shoes: Salomon SpeedCross 2 2011

2011 Team Trials Sprint.

Not my finest performance, and an affirmation that I don't like this style of sprint orienteering (multi-level). Also, I had about the worst possible start draw (for me), as not one of the fastest guys, starting last ensured no one would be passing me. And I never saw anyone on my course.

And I never saw some of the best, or even non-stupid routes. So, so while I felt slow, and was, I clearly underperformed.

Here was another sprint that wasn't good for me: http://www.attackpoint.org/viewlog.jsp/user_20/per...

My best sprint have been forest ones, aside from WOC Hungary.

Friday May 27, 2011 #

Run 30:00 intensity: (26:30 @2) + (3:30 @4)

1%, 7 x strides.

Thursday May 26, 2011 #

Run warm up/down 10:00 intensity: (3:00 @2) + (4:00 @3) + (2:00 @4) + (1:00 @5)
shoes: April 2011 Asics

Run tempo 20:00 intensity: (10:00 @3) + (8:00 @4) + (2:00 @5) 2.85 mi (7:01 / mi)

Normal level 8 hills tempo. Distance shorter than peak (3.09 miles) but I could have done about .1 miles comfortably, so within striking distance. Anyway, speed was adequate.

http://www.attackpoint.org/viewlog.jsp/user_20/per...

Wednesday May 25, 2011 #

Cross Training 25:00 [2]

Level 8, I think.

Felt pretty easy.

Weight training 20:00 [3]

Circuits, mostly upper body/core, but also some legs: light squats, extensions, presses, and calves.

When I am in shape, this would be the right timing; under current conditions... not so sure.

Tuesday May 24, 2011 #

Run warm up/down 16:00 [2]
shoes: April 2011 Asics

To MIT

Plyometrics 4:00 [3]

Drills/stretches

Run warm up/down 3:30 intensity: (2:30 @2) + (1:00 @5) 0.5 mi (7:00 / mi)
shoes: April 2011 Asics

Strides

Run intervals 20:00 [4] 5.6 km (3:34 / km)
shoes: Asics spikes

CSU Training

Long Version
(600, 1200, 600, 400) x 2 @ 3K pace, 5K for the 1200
200 rest between all

Not a good showing. Rancid, actually. Without anyone really my speed (I was dropped quickly by Terry/Ross/SGB) I just fell off the back.


          SET 1   SET 2
600        200     208
200 (rest) 131     152
1200       424     430
200 (rest) 203     209
600        208     209
200 (rest) 149     148
400        120     121
200 (rest) 208


Averages:
1:20--1:25
1:28--1:30
1:25--1:26
1:20--1:21

Overall: 1:24

vs. a good workout when I was in shape: http://www.attackpoint.org/viewlog.jsp/user_20/per...

~50 seconds slower on a 5K.

Run warm up/down 13:20 [1] 1.4 km (9:31 / km)
shoes: Asics spikes

Between

Run warm up/down 16:00 [2]
shoes: April 2011 Asics

Home

Monday May 23, 2011 #

Run 1:00:00 [2]
shoes: April 2011 Asics

Level 8 hills. Slow.

Weight training 15:00 [3]

Three upper-body only circuits.

Sunday May 22, 2011 #

Run 55:00 [2]
shoes: Salomon SpeedCross 2 2011

Over to Tyler. Easy.

Saturday May 21, 2011 #

Run 2:10:00 [2]
shoes: Salomon SpeedCross 2 2011

Finally found what I am looking for.

http://www.rundc.com/Doc/MD/Montgomery/SenecaBRock...

Friday May 20, 2011 #

Cross Training 45:00 [2]

Tired from the trip (arrived home after midnight) but another morning session.

Thursday May 19, 2011 #

Run 55:00 [2]

Had to go to NYC in the evening, so got the run in in the morning.

Wednesday May 18, 2011 #

Run 30:00 [2]

Cross Training 30:00 [2]

Tuesday May 17, 2011 #

Bike 1:00:00 [2]

No towels, so I did the bike.

Weight training 20:00 [3]

Monday May 16, 2011 #

Note

Slept 12 hours + today.

Sunday May 15, 2011 #

Note

This will be visible here for a very short time.

My alternative to the Billygoat. Taxing, but in other ways.


Saturday May 14, 2011 #

Run 1:05:00 intensity: (30:00 @2) + (35:00 @3)

Ran over to and around Pinnacle Peak in Scottsdale. Saw a rattlesnake on the road. Wild.

Wednesday May 11, 2011 #

Bike 30:00 [2]

Cross Training race 30:00 [2]

Tuesday May 10, 2011 #

Run warm up/down 35:00 [3]
shoes: April 2011 Asics

To the track. Cool and drizzly. Wore tights and higher socks owing to tight left calf.

Plyometrics 4:00 [2]

Drills

Run 3:00 intensity: (2:00 @2) + (1:00 @4) 36.0 mi (5 / mi)
shoes: April 2011 Asics

Strides

Run intervals 20:00 intensity: (17:12 @4) + (2:48 @5) 5.7 km (3:31 / km)
shoes: April 2011 Asics

CSU training.

Long Version
(1000, 600, 300) x 3 @ 5K, 3K, Mile pace
200 rest between all


     SET 1 SET 2 SET 3
1000 333   337   339
 200 135   133   130
 600 205   209   209
 200 200   153   206
 300  56    57    55
 200 151   152

Run 14:20 [2] 1.0 mi (14:20 / mi)

Between intervals.

Run 40:00 [2]
shoes: April 2011 Asics

Home, slowly, but didn't feel too bad.

Monday May 9, 2011 #

Bike 1:00:00 [2] 19.25 mi (3:07 / mi)

Level 8 hills.

Sunday May 8, 2011 #

Run 2:00:00 intensity: (1:10:00 @2) + (30:00 @3) + (20:00 @4) 15.8 mi (7:36 / mi)

Saturday May 7, 2011 #

Run 2:00:00 [2]

Awesome run with Brendan at ~8:15 along the river. Hats off to him for joining in the fun and getting up early to accommodate my schedule.

Friday May 6, 2011 #

Bike 30:00 [2]

Easy bike.

Thursday May 5, 2011 #

7 PM

Run 35:00 [2]
shoes: Salomon SpeedCross 2 2011

Over to Penncrest.

Wednesday May 4, 2011 #

Note

Bobby lays down a 27:33. Not bad.

Watch more videos on Flotrack

Cross Training 1:00:00 intensity: (50:00 @2) + (10:00 @3)

Level 8 hills.

Weight training 25:00 [3]

The basics. Did 3 x 8 dips.

Elbow is getting better, but slowly.

Tuesday May 3, 2011 #

Run 1:31:00 [2]
shoes: Salomon SpeedCross 2 2011

TNT.

Didn't have the speed, but felt OK on the hills, and had the agility, which this was sort of all about anyway.

The Cresheim Aqueduct has been rather sufficiently closed off from transit. Which is good, because I find it hard to believe that multiple parties did not fall off of that thing to their demise.

It is also unfortunate, because it was pretty awesome to run across that.

Monday May 2, 2011 #

7 PM

Run 1:10:00 [2]
shoes: Salomon SpeedCross 2 2011

Over to Sycamore Mills Road, via the camping field, and back. 2 minutes faster on the return trip.

Had it going on tonight. The first time this year that this was available.

Sunday May 1, 2011 #

Run warm up/down 10:00 [2]
shoes: October 2010 Oroc 280

Easy warmup.

Orienteering race 1:42:00 [4] ****
shoes: October 2010 Oroc 280

West Point Blue long.

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