Training Log Archive: j-manIn the 7 days ending Jul 17, 2004:
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Saturday Jul 17, 2004 #
Run 20:00 [2]
Warmup run to the start.
Orienteering 1:28:07 [4]
ahr:138 max:159
Orienteering "intervals" on the day 2 DVOA A-meet at PEEC.
Turned into intervals as Chris and I decided to meet up at three controls (3, 8, & 11) and I built up a margin. We started each set together.
I think the heat and lack of drink compensated for any advantages I gained from two stops in the middle. I went through control 17 at which point I saw a bear but planned to stop anyways.
Lap Control Time Lap Time O-time
1 1 0:02:48 02:47.7
2 2 0:10:45 07:57.8 0:10:45
3 3 0:20:26 09:40.7 0:20:26
4 0:28:49 08:23.2
5 4 0:31:24 02:34.8 0:23:01
6 5 0:33:21 01:56.8 0:24:58
7 6 0:41:53 08:31.7 0:33:29
8 7 0:45:55 04:02.0 0:37:31
9 8 0:47:36 01:41.0 0:39:12
10 0:59:51 12:14.8
11 9 1:05:28 05:37.6 0:44:50
12 10 1:07:17 01:48.7 0:46:39
13 11 1:11:17 03:59.7 0:50:39
14 1:17:48 06:31.2
15 12 1:28:46 10:58.0 1:01:37
16 13 1:32:04 03:18.0 1:04:54
17 14 1:41:39 09:35.5 1:14:30
18 15 1:45:57 04:17.4 1:18:47
19 16 1:49:39 03:42.9 1:22:30
20 17 1:55:19 05:39.5 1:28:10
Average HR includes between interval rest totalling 27 minutes.
Turned into intervals as Chris and I decided to meet up at three controls (3, 8, & 11) and I built up a margin. We started each set together.
I think the heat and lack of drink compensated for any advantages I gained from two stops in the middle. I went through control 17 at which point I saw a bear but planned to stop anyways.
Lap Control Time Lap Time O-time
1 1 0:02:48 02:47.7
2 2 0:10:45 07:57.8 0:10:45
3 3 0:20:26 09:40.7 0:20:26
4 0:28:49 08:23.2
5 4 0:31:24 02:34.8 0:23:01
6 5 0:33:21 01:56.8 0:24:58
7 6 0:41:53 08:31.7 0:33:29
8 7 0:45:55 04:02.0 0:37:31
9 8 0:47:36 01:41.0 0:39:12
10 0:59:51 12:14.8
11 9 1:05:28 05:37.6 0:44:50
12 10 1:07:17 01:48.7 0:46:39
13 11 1:11:17 03:59.7 0:50:39
14 1:17:48 06:31.2
15 12 1:28:46 10:58.0 1:01:37
16 13 1:32:04 03:18.0 1:04:54
17 14 1:41:39 09:35.5 1:14:30
18 15 1:45:57 04:17.4 1:18:47
19 16 1:49:39 03:42.9 1:22:30
20 17 1:55:19 05:39.5 1:28:10
Average HR includes between interval rest totalling 27 minutes.
Thursday Jul 15, 2004 #
Weight training 25:00 [2]
Easy-ish. Mostly light legs, focussing on the peripheral muscles.
Cross Training 30:00 [3]
ahr:145 max:151
Level 11 hills.
593 calories, and felt rather easy. I tried to keep it under 150 BPM. Legs did feel a bit tight later on in the piece.
593 calories, and felt rather easy. I tried to keep it under 150 BPM. Legs did feel a bit tight later on in the piece.
Rowing Machine 10:00 [3] 2.4 km (4:10 / km)
ahr:142 max:150
Just decided to pull and find out what was comfortable - it turns out that 2:05 splits at 21 SPM felt just fine.
Wednesday Jul 14, 2004 #
Run 2:30:00 [2]
ahr:138 max:152
Started at Mt. Joy, ran train tracks to get on to Fatlands, then ran to Betzwood. Turned west again and ran to Perkiomen Creek. Then turned, crossed back over to Mt. Joy. Ran back to parking area then to arch. Killed last 10 minutes by running in the field (I didn't want to get to far from the drinking fountain lest I spontaneously dry up.)
1839 calories
1839 calories
Tuesday Jul 13, 2004 #
Weight training 30:00 [3]
Basics
Cross Training 20:00 [3]
ahr:138 max:147
Level 11 hills
365 calories or so?
365 calories or so?
Bike 20:00 [3] 6.95 mi (2:53 / mi)
Level 8 hills
Rowing Machine 2:30 [2] 0.5 km (5:00 / km)
Warmup
Rowing Machine 9:27 [4] 2.5 km (3:47 / km)
ahr:152 max:160
Legs are getting strong again.
(Cool heart graph on this one - aymptotically approaches 160 until 5 minutes in, then stays right there.)
(Cool heart graph on this one - aymptotically approaches 160 until 5 minutes in, then stays right there.)
Rowing Machine 2:18 [2] 0.5 km (4:36 / km)
Cool down
Monday Jul 12, 2004 #
Weight training 45:00 [3]
Balanced, but worked the legs pretty hard.
Cross Training 30:00 [4]
ahr:151 max:157
Level 12 hills.
642 calories - on a different machine than last week - suggesting result not a fluke.
642 calories - on a different machine than last week - suggesting result not a fluke.
Bike 30:00 [3] 11.0 mi (2:44 / mi)
Level 9 hills on a new bike.
304 calories. Legs felt like they were working rather hard.
304 calories. Legs felt like they were working rather hard.
Run 15:00 [2] 1.5 mi (10:00 / mi)
ahr:126 max:136
Level 9 hills on treadmill.
Watch says 158 calories.
Watch says 158 calories.
Sunday Jul 11, 2004 #
Orienteering 1:01:09 [4] 7.0 km (8:44 / km) +180m 7:44 / km
ahr:159 max:169
FCW red.
Actually, a good course, though still nasty. Luckily, I was mentally prepared for nasty but still didn't execute well.
Bad RC on 3 ("ran" through fern covered rocks rather than nearby trail). Lost contact going into 4 and sucked Mihai into my miss. But, I did find the control slightly ahead of him...
Afterwards, decent but some small misses. Only one other time where I lost contact though. Caught up to Wyatt later on and just decided to follow him for the last short controls.
Actually, a good course, though still nasty. Luckily, I was mentally prepared for nasty but still didn't execute well.
Bad RC on 3 ("ran" through fern covered rocks rather than nearby trail). Lost contact going into 4 and sucked Mihai into my miss. But, I did find the control slightly ahead of him...
Afterwards, decent but some small misses. Only one other time where I lost contact though. Caught up to Wyatt later on and just decided to follow him for the last short controls.