Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Nov 5, 2006:

activity	#	time	miles		km		+m
Run	5	2:50:31	22.03	(7:44)	35.45	(4:49)
Cross Training	4	1:35:00
Orienteering	2	1:32:51	7.46	(12:27)	12.0	(7:44)	210
Weight training	3	1:30:00
Bike	1	35:00	8.85		14.24
Rowing Machine	2	30:00	4.51	(6:39)	7.26	(4:08)
Total	7	8:33:22	42.85		68.96		210

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Sunday Nov 5, 2006 #

Run warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: 9/2006 Integrators

Warmup.

Orienteering race 46:51 [4] *** 6.0 km (7:49 / km) +210m 6:39 / km
shoes: 9/2006 Integrators

Brandywine red.

Decent race. Tom O gave me this notion before I started that I ought to be able to run this course in under 40. That is far out of reach. 43 maybe.

Lost 2-3 minutes.

Red - Splits

Saturday Nov 4, 2006 #

Orienteering 46:00 [2] *** 6.0 km (7:40 / km)
shoes: VJ Spikes

Ran around Mt. Joy. Took the first part of my blue course map along, but didn't visit controls in order and skipped several.

A little up, a little down.

Run 49:00 [2] 6.0 mi (8:10 / mi)
shoes: VJ Spikes

TNT. Ran with Tom.

We explored some new areas in the east part of the park. Did some woods running, too, but it was becoming quite dark.

Friday Nov 3, 2006 #

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

level 5

Weight training 35:00 [3]

More upper body, but also leg extensions. Also, for the first time in many years, I did jumpies. 2 x 30 with 10 with crunches on the break.

Cross Training 30:00 [2]

Cross training program 3. Not many calories... like 430 or so?

Rowing Machine 10:00 [3] 2.45 km (4:05 / km)

Fairly easy, 2-3ish. Average 202.9? SPM around 22-23.

Note

Left glute sore.

Thursday Nov 2, 2006 #

Note

Apparently there is a "J-man" character played by Christopher Walken in the movie Envy. I need to seee what that's about.

Run warm up/down 19:00 [2] 2.5 mi (7:36 / mi)
shoes: Mizuno

Over to the track + 2.25 miles, with Tom.

Tom does his warmups faster than I do--we averaged 7:15 laps when running together.

Run intervals 31:01 [4] 5.0 mi (6:12 / mi)
shoes: Mizuno

TNT. Sandy and Dasha did their thing, I did mine, and Tom did shorter intervals.

For me, 4 x 1 reprise. This time the time ceiling was 6:00, so OK to go under.

125.4
129.81
127.88
130.74
553.83 total

216.25 recovery

126.92
130.15
131.75
128.91
557.73 total

225.71 recovery

126.19
131.37
131.19
128.92
557.67 total

233.56 recovery

127.03
131.43
130.52
126.98
555.96 total

Felt harder than last time, but slightly faster. Also, legs were likely tired from day before.

Run warm up/down 11:30 [2] 1.4 mi (8:13 / mi)
shoes: Mizuno

Cooldown

Note

A glorious post-TNT. Tom made this awesome curry rice (from scratch) brought a very nice wine, and this awesome marinated chicken which worked nicely on the grill. Finished with warm strawberry/rhubarb pie.

Wednesday Nov 1, 2006 #

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

Weight training 35:00 [3]

Most areas, but not all exercises.

Went up to 270 on leg press (more power than before.) More power on chest and hip abduction (and the opposite, whatever that is.) Also, they have a nice Life Fitness bicep curl machine so I can work on rebuilding the arms. Except, you can't do Arnold curls on it...

Run 20:00 [2] 2.3 mi (8:42 / mi)
shoes: Mizuno

2%, but started out at 6.5 mph because my shoes weren't tied. Stopped, and went back to 7.

Cross Training 20:00 [2]

"Glute workout 1."

Tuesday Oct 31, 2006 #

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

warmup, level 5

Bike 30:00 [3] 8.85 mi (3:23 / mi)

level 5.

Bike warm up/down 5:00 [2]

Cooldown.

Monday Oct 30, 2006 #

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

warmup, level 5

Weight training 20:00 [2]

Arms, upper body, and quick leg extensions.

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

Same as last week. Hill workout, 7 mph.

Rowing Machine 20:00 [3] 4.81 km (4:09 / km)

Kept it at 21 spm and under 2:05 until the last minute when I opened up a bit.

4811

Cross Training warm up/down 5:00 [2]

Cooldown.

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