Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending May 8, 2006:

activity	#	time	miles		km		+m
Run	6	4:45:00	30.7		49.4
Orienteering	1	1:39:31	6.4	(15:33)	10.3	(9:40)	510
Weight training	1	30:00
Bike	2	30:00
Cross Training	1	20:00
Total	6	7:44:31	37.1		59.71		510

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Monday May 8, 2006 #

Bike 20:00 [2]

Canned program on the hotel gym bike.

Run 20:00 [2]
shoes: Reeboks

7 mph, 2%

Sunday May 7, 2006 #

Run 1:00:00 [3] 12.55 km (4:47 / km)
shoes: Reeboks

Saturday May 6, 2006 #

Event: West Point A meet

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.

West Point Sprint (Team fundraiser) - Splits

Blue 1 - Splits

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.

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