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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Oct 28, 2006:

activity # timemileskm+m
  Orienteering2 3:42:54 17.71(12:35) 28.5(7:49) 410
  Cross Training4 1:50:00
  Run2 1:26:00 11.86(7:15) 19.09(4:30)
  Bike2 50:00 13.44(3:43) 21.63(2:19)
  Weight training2 50:00
  Rowing Machine1 10:00 1.62(6:11) 2.6(3:51)
  Total7 8:48:54 44.63 71.82 410

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Saturday Oct 28, 2006 #

Orienteering 1:00:00 [2] *** 8.0 km (7:30 / km)
shoes: VJ Spikes

Mt. Misery. Mostly going between deer exclosures and brown point features.

Orienteering race 50:30 [3] *** 6.5 km (7:46 / km)
shoes: VJ Spikes

Myrick halloween-O. Intended to quit after 40 minutes but it looked like I could get all of them without too much trouble, so I did. Ran very easily--only a level 3 because of some hills.

Friday Oct 27, 2006 #

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

Warmup. Level 5.

Weight training 35:00 [3]

Everything. Went up to 230 on leg press, so I guess I also did 190, 150, 110, assuming they come in that denomination. Last time I stopped at 210 but I did more total weight? Well, this felt good.

Also 2 sets of 25 lunges. Felt energetic.

Bike 20:00 [3] 5.8 mi (3:27 / mi)

Level 5, flat.

This part of the workout should generate power.

Cross Training 20:00 [3]

Level 5. Legs definitely not fresh.

Thursday Oct 26, 2006 #

Cross Training 30:00 [2]

Level 5.

Run warm up/down 5:00 [2] 0.6 mi (8:20 / mi)
shoes: 10/2006 Asics

warmup

Run tempo 35:00 [3] 5.36 mi (6:32 / mi)
shoes: 10/2006 Asics

TNT. Sandy and I with EricW doing more strange strides and stuff.

Didn't know what I was going to do, so it turned into a tempo run.

Not sure what the time/distance is because the first 20 minutes were in the dark before the lights came on. So they were probably slower than the last 35 minutes.

I started taking splits once I could see. These are the last sequence of laps.

142.00
140.73
143.18
138.75

139.96
139.74
139.58
138.78

138.40
138.81
139.35
137.35

137.21
137.55
138.31
138.33

136.93
137.38
138.05
136.13

average: 138.83

Run warm up/down 6:00 [2] 0.6 mi (10:00 / mi)
shoes: 10/2006 Asics

Cooldown. Mostly on infield.

Run 20:00 [3] 2.97 mi (6:44 / mi)
shoes: 10/2006 Asics

Here are the first 20 minutes. I'll guess I was running these at 140-142, so I'll say I averaged 141?

Wednesday Oct 25, 2006 #

Bike 30:00 [3] 7.64 mi (3:56 / mi)

On the Precor. This constitutes a good workout, at least muscle-wise. I kept it at level 5 most of the time, which is a good effort.

Tuesday Oct 24, 2006 #

Cross Training 20:00 [2]
max:131

Basically, a warmup.

Run 20:00 [3] 2.33 mi (8:35 / mi)
shoes: Mizuno

Precor treadmill. Standard hill workout, 7 mph.

Rowing Machine 10:00 [4] 2.6 km (3:51 / km)

Pulled harder this time and let the spm rise naturally (to ~26-27).

Splits fairly consistent, although generally around 1:54 before 5 minutes and 1:56 after 5 minutes, averaging nicely in the middle.

Monday Oct 23, 2006 #

Weight training 15:00 [2]

Quick arms, chest, legs.

Cross Training 30:00 [3]
max:139

537 calories on the old (far left) Precor.

Sunday Oct 22, 2006 #

Event: Sebago Lake
 

Orienteering race 1:52:24 [3] **** 14.0 km (8:02 / km) +410m 7:00 / km
shoes: New VJ Spikes

Long blue club champs.

Competition not deep, but good.

Don't think I've ever won this before, so that is a plus.

Race was good, but not great. I was not at all happy at a few places and also made semi-substantial mistakes on 3 controls. And again, as Canada, I had some amazingly good legs.

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