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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Oct 25, 2003:

activity # timemileskm+m
  Cross Training3 1:30:00 6.44 10.36
  Orienteering1 1:19:29 5.28(15:03) 8.5(9:21) 305
  Weight training1 50:00
  Bike1 30:00 10.4(2:53) 16.74(1:48)
  Rowing Machine2 26:30 3.93(6:45) 6.32(4:12)
  Total4 4:35:59 26.05 41.92 305

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Saturday Oct 25, 2003 #

Orienteering 1:19:29 [4] 8.5 km (9:21 / km) +305m 7:56 / km

Pond Mountain Day 1
Boris picked me up at control 9.

Friday Oct 24, 2003 #

Cross Training 30:00 [3]
max:141

easy does it.
backwards/forwards, 393 calories

Rowing Machine 10:00 [3] 2.32 km (4:19 / km)

nice and easy: ~2:10

Note

Goals for weekend (challenging but attainable) are to be within 10 minutes of the winner each day (~15%) assuming the winner is one of the usual suspects.

Thursday Oct 23, 2003 #

Cross Training 30:00 [3] 3.1 mi (9:41 / mi)
max:150

backwards/forwards
408 calories
3.1 miles

Rowing Machine 12:00 [5] 3.0 km (4:00 / km)

(After 10 minute break from the cross-training)

2 minutes on at < 2:00 minutes/500 m
508 meters
1 minute paddle

2 minutes on at < 1:55 (actually around 1:52)
533 meters
1 minute paddle

2 minutes on at < 1:50 (~1:49)
555 meters
1 minute paddle

2 minutes all out (not much left: 1:49-1:51)
550 meters

Rowing Machine 4:30 [2] 1.0 km (4:30 / km)

cool down

Monday Oct 20, 2003 #

Weight training 50:00 [3]

Back at Penn.
Complete workout. Strength is at about 85% of summer peak.

Cross Training 30:00 [4] 3.34 mi (8:59 / mi)

614 calories on classic Penn machine.

Bike 30:00 [4] 10.4 mi (2:53 / mi)

309 calories. It is very hard to burn a lot of calories on this thing. I maxed out the resistance on each "rest" interval and spun fast on the "hills." I then realized that for calorie purposes it doesn't matter how fast you peddle - the machine thinks it's all the same.

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