Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Sep 17, 2005:

activity	#	time	miles	km	+m
Orienteering	2	5:06:50	18.58	29.9	400
Run	4	2:39:49	19.81	31.88
Cross Training	1	20:00
Weight training	1	20:00
Total	6	8:26:39	38.39	61.78	400

3:03

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Saturday Sep 17, 2005 #

Orienteering 20:00 [4] *** 4.0 km (5:00 / km)
shoes: Spikeless VJs

Did a fun relay with Angelica as part of the Hickory Run training.

Orienteering 35:00 [2] **** 3.0 km (11:40 / km)
shoes: Spikeless VJs

Hanging controls for countour-only control picking course.

Orienteering 30:00 [2] ****

Walked around one of next year's potential sprint venues.

Orienteering race 38:00 [3] **** 3.9 km (9:45 / km)
shoes: Spikeless VJs

Hickory Run night O.
I killed some legs, but lost a total of 10 minutes on 2 controls.

Thursday Sep 15, 2005 #

Run 47:40 [2] 5.82 mi (8:11 / mi)
ahr:133 max:150 shoes: Asics

To 2nd boathouse.
Out in 24:42, back in 22:57

Wednesday Sep 14, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)

to gym

Weight training 20:00 [2]

mostly legs, with lower chest and curls. One set of 25 lunges. Went up to 255 leg press by 2 each time. 4x20.

Cross Training 20:00 [3]
ahr:145 max:154

Run 20:00 [2] 2.15 mi (9:18 / mi)
ahr:143 max:149 shoes: Adidas

3.5%, 6.5 mph

Tuesday Sep 13, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

to gym

Run intervals 25:00 [4] 3.5 mi (7:09 / mi)
ahr:144 max:163 shoes: Adidas

7 x 1:15 on @ 11 mph, .5% with 1:15 @ 6 mph rest.
Started after 8 minutes warmup at 6.0 mph, .5%

Run warm up/down 2:00 [2]
ahr:147 max:131

Cool down on treadmill

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

from gym

Monday Sep 12, 2005 #

Run 43:09 [3] 5.8 mi (7:26 / mi)
shoes: Asics

Felt surprisingly good setting out. So I decided to run briskly for half the run (22.5 minutes.) Got to the 2nd boathouse and decided to try to do better coming back. I did - 20:39 for the return trip.

Run warm up/down 2:30 [2] 0.29 mi (8:37 / mi)
shoes: Asics

a well deserved cool down

Sunday Sep 11, 2005 #

Orienteering race 3:03:50 [3] **** 19.0 km (9:41 / km) +400m 8:45 / km
shoes: VJ Spikes

Mega

THE MEGA - Splits

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