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Training Log Archive: j-man

In the 7 days ending Sep 15, 2007:

activity	#	time	miles		km		+m
Run	4	4:02:00	4.0		6.44
Orienteering	1	1:01:14	2.67		4.3		105	10c
Cross Training	2	55:00
Weight training	2	50:00
Map Hike/Run	1	40:00
Bike	1	15:00
Rowing Machine	1	15:00	2.32	(6:27)	3.74	(4:01)
Total	7	7:58:14	9.0		14.48		105	10c

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Saturday Sep 15, 2007 #

Event: DVOA - Hickory Run Weekend

Note

No stretching and no abs.

On the bright side, Wyatt and Angelica gave me my very own magic pineapple. This is a tremendous gift. I tried it out in a graphic fashion at the dining hall.

Map Hike/Run 40:00 [1] ***
shoes: May 2007 Integrators

Hanging and taking down for the compass pace exercise at Hickory Run.

This went pretty well but have to figure out a way to prevent errors from compounding.

Used a real map to precisely locate the controls and the bogey controls.

Orienteering 22:00 ***
shoes: May 2007 Integrators

One control relay exercise. I ran a couple legs with the people on Angelica's team. At first I just tagged along but then decided to do a map memory version (which is very easy for me in that area) which allowed me to get the speed up.

Orienteering race 39:14 **** 4.3 km (9:07 / km) +105m 8:08 / km
10c shoes: May 2007 Integrators

Hickory Run night O, advanced.

Quite a good race. One of my better night Os in recent memory. Drifted a bit on 2 and decided to attack off 3 but missed it anyway.

Ate too much salad during the day which necessitated a 30 second pause out of 4.

But, many controls were good and I was never really seriously out of contact or control.

Friday Sep 14, 2007 #

Weight training 20:00 [2]

Basic stuff. Did some arms/lats to improve my erging.

Cross Training 25:00 [2]

Level 6.
353 calories?

Note

No stretching or abs.

Thursday Sep 13, 2007 #

Run warm up/down 14:00 [2]
shoes: 9 2007 Saucony

Warmup. First a loop on the grass and then two laps.

Run intervals 25:00 [4] 4.0 mi (6:15 / mi)
shoes: 9 2007 Saucony

TNT. Had to do intervals by myself as Eric and Randy went to the woods and Tom followed.

Lonely, but Dasha showed up later.

Plan was to do 4x1200 at 4:20 or better. Recovery was a jogging lap.
Results:

416/201
420/207
419/209
420/

Felt decent but tightened up during 3 and 4.

Run warm up/down 21:00
shoes: 9 2007 Saucony

Cooldown. First by myself, then caught up to Dasha. Later ran with Tom who was running faster than I wanted to.

Wednesday Sep 12, 2007 #

Run 49:30 [3]
shoes: 10/2006 Asics

Same as last Wednesday, but this time I did go on the back trail, so distance was longer. Luckily, I was faster anyway. This was at least a level 3 effort.

Run warm up/down 10:30 [2]
shoes: 10/2006 Asics

Celebrated a good time with a cooldown.

Note

Stretching and abs. A couple extra.

Have done my stretching and abs every day since I said I was going to.

Tuesday Sep 11, 2007 #

Run warm up/down 25:00 [2]
shoes: 10/2006 Asics

TNT.
Warmup and warmdown.

Run 20:00 [2]
shoes: 10/2006 Asics

Recovery (10 x down.)

Run intervals 15:00 [5]
shoes: 10/2006 Asics

TNT hill intervals. These were hard but good. I think I may have beaten my times on every interval from last week (my goal after feeling pretty good on the first one.) Number 10 was close, but I fumbled stopping the watch, so I think it counts. For the first time in a while, legs felt strong (or at least they did around interval 5.) The last 5 were a struggle.

121/138
126/142
124/141
125/137
123/140
126/144
124/141
123/153
123/157
122/

Note

(Not every interval was faster--some recoveries were slower)

Monday Sep 10, 2007 #

Weight training 30:00 [2]

A little bit of everything. I don't like the equipment in my current gym as much as the Penn or Fed gyms and it is a lot more expensive to boot.

Did 40 lunges and calves. Also leg press but I hate the mechanics of the machine they got there. It sort of pivots more than slides.

Cross Training 30:00 [2]

Level 6 hills. 420 calories?

Rowing Machine 15:00 [3] 3.74 km (4:01 / km)

First time on the erg in a while (certainly 2007.) Was supposed to do 30 but not ready for that yet (forearms mostly--they've been completely neglected.

Still, not horrible splits for an old guy.

Bike 15:00 [2]

Level 12 hills. A kind of cooldown.

Sunday Sep 9, 2007 #

Run tempo 1:02:00 [3]
shoes: 10/2006 Asics

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