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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending May 6, 2006:

activity # timemileskm+m
  Orienteering2 4:11:31 17.58(14:18) 28.3(8:53) 1120
  Run4 3:25:00 22.9(8:57) 36.85(5:34)
  Weight training1 30:00
  Cross Training1 20:00
  Bike1 10:00
  Total5 8:36:31 40.49 65.15 1120

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Saturday May 6, 2006 #

Run 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Spikes

warmup

Orienteering race 1:21:50 [4] **** 7.5 km (10:55 / km) +410m 8:34 / km
shoes: VJ Spikes

West Point blue day 1. Blew the 3rd control.

Run warm up/down 5:00 [1] 0.6 mi (8:20 / mi)
shoes: VJ Spikes

Cool down.

Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: VJ Spikes

Sprint warmup.

Orienteering race 17:41 [5] **** 2.8 km (6:19 / km) +100m 5:22 / km
shoes: VJ Spikes

West Point sprint. A very good run.

Thursday May 4, 2006 #

Run 1:30:00 [2] 16.75 km (5:22 / km)
shoes: VJ Spikes

TNT. Ran with Vadim. Similiar route as last time, but we didn't go into Ridley "North" and finished with several minutes on the soccer fields.

Wednesday May 3, 2006 #

Bike 10:00 [2]

warmup. level 12 hills.

Weight training 30:00 [2]

All legs. Same as last time, but used 30 for squats and did 2 sets.

Again, to 275 on leg press.

Cross Training 20:00 [3]
max:152

Level 10 hills.
3.96 "miles" / 282 calories.

Run warm up/down 5:00 [2] 0.65 mi (7:42 / mi)
shoes: Reeboks

Run to train.

Tuesday May 2, 2006 #

Run 1:20:00 [2] 9.0 mi (8:53 / mi)
shoes: Old Asics

TNT. Ran with Jim and Karl on the eastern shore, plus 10 minutes on the trail past the restaurant. I turned around and did the same route back but they took the flat road and finished before me.

A solid workout - maybe a 3 but I'm calling it 2.

Monday May 1, 2006 #

Note

Wanted to go for a recovery run, but my arm needs more recovering than my legs (which feel great.) The arm is a bit bloated.

Sunday Apr 30, 2006 #

Orienteering race 2:32:00 [3] **** 18.0 km (8:27 / km) +610m 7:13 / km
shoes: New VJ Spikes

Long O Champs.

Better run than the day before, but more manifestations of the same problem. I lost several minutes on the long route choice leg back from 4. Not only did I not take the best route, I didn't take the 2nd best, or a route anyone else would have considered. And, I didn't see any midcourse corrections. Really stupid.

I felt pretty good throughout. Probably could have pushed a little harder in the middle, but there was no need. I did begin to feel incipient cramping during the late marsh crossing and thereafter slowed down and grew tentative.

The final climb up the hill was a killer, not due to fatigue but mainly due to the fact that various leg muscles (calves, quads) threatened to cramp. Luckily, nothing debilitating.

Also, got a branch up my nose and a mean elbow contusion.

Had three gus, and one cup of water at each water stop on my course, plus 1 cup at two other aid stations I came across. (two cups of water were actually 50% gatorade/50% water.)

Should have been sufficient hydration?

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