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Training Log Archive: j-man

In the 7 days ending Sep 22, 2007:

activity # timemileskm+m
  Run6 5:06:15 21.65 34.84
  Orienteering2 2:32:30 10.0 16.1 33523c
  Rowing Machine1 30:00 4.67(6:26) 7.51(4:00)
  Weight training1 20:00
  Total7 8:28:45 36.32 58.45 33523c

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Saturday Sep 22, 2007 #

Run warm up/down 15:00 [2]
shoes: Jalas

Because we spent 1:15 trying to cross the GW, I didn't do a lot of warmup or warmdown--this is probably it.

Orienteering race 14:42 [4] **** 2.1 km (7:00 / km) +50m 6:15 / km
shoes: Jalas

SS Finals race #1.

Took this one aggressively, but to my detriment.

Got stung by a bee at 1 which caused some acceleration. Hit the ground hard leaving 2 and had to gather myself.

Lost probably 2 minutes all told--3 x 30 and change here and there.

Orienteering race 14:17 [4] *** 2.2 km (6:30 / km) +50m 5:50 / km
shoes: Jalas

SS Finals course 2.

A different flavor race. Felt more like normal orienteering. Thought I was running as hard as the first one, but honestly probably slacked a bit. I also thought I orienteered more cleanly, but in retrospect, not so sure. About 1:30 in errors.

Orienteering race 16:49 intensity: (10:00 @2) + (6:49 @3) *** 3.2 km (5:15 / km) +60m 4:48 / km
shoes: Jalas

SS Finals Course 3.

Decided to run this one easy as agreed with Greg. Also, thought Vadim was going to run easy--but they both apparently were racing.

I enjoyed myself with a mixed effort race. Very clean and very controlled. Much better orienteering than in the first two.

In retrospect, I could have run it harder or accelerated at the end, but I think discipline is important.

Note

No abs or stretching.

Friday Sep 21, 2007 #

Run 30:00 [2]

Very easy run before leaving for Vadim's.

3 loops of the fields.

Thursday Sep 20, 2007 #

Run warm up/down 34:00 [2]
shoes: 9 2007 Saucony

Warmup/down before and after.

Run intervals 27:15 [4] 4.0 mi (6:49 / mi)
shoes: Asics spikes

TNT. By myself. Eric went to Tyler. We were it.

Workout was 400, 800, 1200, 800, 400.

Recovery was basically a jogging lap in 2 and a little hanging out at the start line.

Hit my target except on the 800s which were 5 seconds slow. For better or worse, I was consistent.

114/300
245/300
414/300
245/300
114/300

Wednesday Sep 19, 2007 #

Run tempo 2:00:00 [3] 15.6 mi (7:42 / mi)
shoes: 9 2007 Adidas

http://www.gmap-pedometer.com/?r=1348341

Supposed to be an easy run for an hour. But, in the interest of a proper taper, I did another one. And I didn't run easy.

Ran out of runway at the turnaround point and had to circle. Went further than I have before.

Celebrated finishing with a 30 second cooldown and a large drink of lemonade flavored Gookinaid--the official drink of DVOA teams everywhere.

Note

Did the CAIA exam today and thus had the end of the afternoon free. It is quite a delight to be able to run in the afternoon.

Tuesday Sep 18, 2007 #

Run warm up/down 27:02 [2]
shoes: 9 2007 Adidas

Warmup and warmdown. 11 minutes before and 16 after.

Run intervals 32:58 intensity: (16:00 @4) + (16:58 @5)

TNT. Hill intervals. By myself. To keep the dream alive.

Dark and tough.

121 (18)/136 (82)
124 (25)/141 (89)
122 (48)/142 (40)
121 (57)/144 (34)
120 (61)/147 (60)
120 (90)/151 (53)
121 (47)/157 (97)
122 (63)/201 (52)
122 (71)/204 (89)
120 (22)/200 (45)

Every uphill faster than last week.

Monday Sep 17, 2007 #

Weight training 20:00 [2]

Quick weight session. Did chest, arms, shoulders, back extensions, and 2x30x24 lunges.

Rowing Machine 30:00 intensity: (15:00 @3) + (15:00 @4) 7.51 km (4:00 / km)

Did 30 minutes. I intended this to be a rest day, but after starting out and pulling for a while, the splits were 2:03-2:04 without much trouble, so I decided to be a little brisker. After 15 minutes felt even better and kept splits under 1:59.

Pleased with endurance. It seems that a little more specific weights and/or erging more than once a week might continue improvement.

Note

7511 apparently is not that good. Back in early 2000 I was pulling ~8000 meters for 30 minutes. Can I get back there?

Sunday Sep 16, 2007 #

Run warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Jalas

A loop around the camp road plus a little extra while Gregory made me a special map.

Orienteering race 1:01:42 [4] **** 8.6 km (7:10 / km) +175m 6:31 / km
18c shoes: Jalas

Hickory Run blue. A very good race. Drifted a bit right on 4 but forced myself to correct without too much damage. Hesistant on some other controls: 5--when I went in without really knowing where I was off the trail; 10--a little left plus a bit too much time hung up in green on the left hand route; 13 and 15. But, no big complaints. Total errors maybe 2:30.

Run warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Jalas

Back to the start.

Orienteering 45:00 [2] ****
5c shoes: Jalas

Control pickup of the 5 NE most controls from HR. Tired, but navigating well.

Note

Another Hickory Run training weekend. I love this weekend. It really is one of the highlights of the year. It is a bit different than when I started, but still good.

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