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Training Log Archive: j-man

In the 7 days ending Oct 21, 2006:

activity # timemileskm+m
  Orienteering2 4:44:00 21.13(13:27) 34.0(8:21) 200
  Run2 1:45:00 13.32(7:53) 21.44(4:54)
  Cross Training3 1:35:00
  Weight training2 1:00:00
  Rowing Machine1 10:00 1.52(6:36) 2.44(4:06)
  Total7 9:14:00 35.96 57.88 200
averages - weight:160lbs

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Saturday Oct 21, 2006 #

Orienteering 1:05:00 [2] **** 8.0 km (8:08 / km) +200m 7:13 / km
shoes: VJ Spikes

Easy training at FCN. Lots of pace and compass from point feature to point feature. Also, more running on rock than I intended on an easy training day. Perhaps that proved to be helpful.

Forest was not good in places. Sad.

Friday Oct 20, 2006 #

Cross Training 30:00 [4]
max:156 weight:160lbs

507 calories, level 7 Precor.

Thursday Oct 19, 2006 #

Run warm up/down 13:00 [2] 1.7 mi (7:39 / mi)
shoes: Mizuno

Warmup. Included 4 laps:
1:55
1:53
1:50
1:47

Run intervals 40:00 [3] 5.0 mi (8:00 / mi)
max:166 shoes: Mizuno

TNT. Bob, Dasha, and Sandy. EricW was there too, doing strange race walking, sideways strides, and other stuff.

Threshold intervals. 4 x 1 mile. Goal was 6:00.

First one was maybe 5 seconds fast, but other 3 were 6:00 +/- 1 second, so very consistent. Luckily, lights came on after 1st one, so I could see the track and the watch.

Recovery was 1 lap at 2:00-2:30 pace.

Run warm up/down 7:00 [2] 0.8 mi (8:45 / mi)
shoes: Mizuno

Cooldown

Wednesday Oct 18, 2006 #

Cross Training warm up/down 10:00 [2]

To losen up on the Precor. Level 4.

Weight training 35:00 [2]

Everything, but I ran out of time for lunges.

Went down to 270 (x 20 x 4) on leg press. By 2.

Rowing Machine 10:00 [3] 2.44 km (4:06 / km)

Just wanted to see how this felt. Rowed on one of the baby blue new new machines. Splits started out at 2:05 but got faster--down to about 1:58.

Cross Training 25:00 [3]
max:139

More Precor. Forgot what the calories were, but kept SPM around 190. Level 5.

Tuesday Oct 17, 2006 #

Run 39:24 [2] 5.17 mi (7:37 / mi)
shoes: Reeboks

TNT. Only me. Lousy night but decent run.

http://www.gmap-pedometer.com/?r=497995

Run warm up/down 5:36 [2] 0.65 mi (8:37 / mi)
shoes: Reeboks

Cooldown.

Monday Oct 16, 2006 #

Note

Some thoughts on international business...

I am not an international businessman of the stature of some I know, but I have been around. I think it is the case that even the most successful conglomerates, raking in money hand over fist, may at times seek to make acquisitions or enter ventures that ex ante, make sense.

But, as the venture goes on, it proves to be bewildering difficult to make profitable, despite the best efforts of our firm's superstar CEO. At times like these, even if the venture must be sold at a fire sale price, you need to do it. It is not worth dragging down the rest of the business and besmirching your otherwise stellar reputation.

Weight training 25:00 [2]

A bit of everything. Did 25 lunges.

Cross Training 30:00 [2]

~410 calories, level 4 Precor.

Sunday Oct 15, 2006 #

Orienteering race 3:39:00 [3] **** 26.0 km (8:25 / km)
shoes: VJ Spikes

Highlander. Pretty pleasant. Did not feel brutalized like my last one.

Decent race but unacceptable to make so many mistakes. In the first part on Silvermine when running with the pack we made some, but they were minor.

On the way to 7 I decided to do my own thing as it looked like John and Vadim were going straight which didn't look good.

I went solo, diagonal down to the trail and saw Flavius occasionally who cut down faster.

Close to 7 Jon T caught up and we encounter Eddie who seemed confused and had shoe problems.

I left the aid station a little ahead of Eddie. Ran together but he cut in later going to 9. I made about a 4 minute error there and never saw him again.

Jon T. catches up to me near 14 after I was wide left. We run together more or less but not cleanly. He pulls ahead on the road to 20.

I leave aid station again ahead of Jon but he catches up again on the way to 22B and is clearly running more strongly than me. Then, inexplicably, we both become mired in the middle of the green swamp. Don't know how much was lost--I'd say at least 4 minutes but it seems like an eternity.

I guess I got out before he did, because I never saw him again.

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