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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Oct 6, 2007:

activity # timemileskm+m
  Run5 4:19:16 13.95 22.45
  Orienteering1 1:15:43 4.78(15:50) 7.7(9:50) 220
  Weight training2 1:10:00
  Rowing Machine1 45:52 6.21 10.0
  Cross Training1 30:00
  Total7 8:00:51 24.95 40.15 220

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Saturday Oct 6, 2007 #

Run 1:00:00 [2] 8.0 mi (7:30 / mi)
shoes: 9 2007 Adidas

Ran over to the school. Did three and a half laps and a mile on the track (7:20) and came back. It went from dusk to quite dark during the run.

Friday Oct 5, 2007 #

Weight training 1:00:00 [3]

A hard, long session. Just as planned.

Did everything and some things twice.

Highlights: did leg press for the first time in a long time. This used to be arguably my best event, but also perhaps cause of my leg problems. So, I kept it easy with 2 plates per side and 3 x 20.

Also, did 2x30 with 30 lunges, lots of arm circuits with 40, all the other leg machines and back stuff.

Cross Training 30:00 [2]

Level 6 cross training. 425 calories.

Thursday Oct 4, 2007 #

Run warm up/down 30:00 [2]
shoes: 9 2007 Saucony

21 minutes before, 9 minutes after. Most with the Sauconys but some with the Asics. ~8 minute miles.

Run intervals 31:25 [4] 4.75 mi (6:37 / mi)
shoes: Asics spikes

TNT. By myself but Eric was around so it counted as a TNT. Keeping the dream alive.

4 x 1600 intervals with 3 minutes rest (2 jogging lap and 1 hanging out at the start.) Goal was 5:45.

528 (83)/300
537 (34)/300
540 (02)/300
539 (44)/300

Got the goal alright.

Wednesday Oct 3, 2007 #

Weight training 10:00 [2]

Real quick session. Did chest, triceps, back extensions, and military press--the non-rowing muscles.

Rowing Machine warm up/down 7:00 [2]

Did 5 before and 2 after at 245 splits.

Rowing Machine 38:52 [4] 10.0 km (3:53 / km)

This was an intentional test piece. The goal was to improve on recent efforts and ideally go under 39. Result was 38:52.8. Not bad--best result since 2000, but of course, I haven't done any 10Ks since 2000 either. I will though.

Basically pulled as hard as I could as long as I could. I definitely can't pull as hard as I used to--basically started out at 153s and crept up to 158-159 at the end. Still averaged less than 157 of course.

The new computers take some of the fun/mental discipline out of things. They project your result so you don't have to do the calculations in your head.

Anyway, I am clearly lacking rowing-specific strength. More leg and back weights required. I will work on those hard Friday.


It looks like my best time for 10K was 38:26. (post college, of course.)

I will get that. Its time is limited.


I was mistaken. The best time was 38:03. That will be harder. I guess I'll need to do 37:XX. Those are 154 splits.

Tuesday Oct 2, 2007 #

Run warm up/down 28:25 intensity: (20:00 @2) + (8:25 @3)
shoes: 9 2007 Adidas

Down to the hill and back to Sandy's (with Dasha.)

1725 on the return trip, including some long strides up the paved hill. Felt very good.

Run hills 39:26 intensity: (6:17 @2) + (33:09 @4)
shoes: 9 2007 Adidas

TNT hills. All by myself.

Time to make these longer, so I scoped out a route up further to a sign on the left. Did one scouting trip up and back in 617. Was hoping for 1 to 1.5 minutes longer route.

Looks like it is just about 1 minute longer.

232 (56)/251 (27)
234 (42)/254 (59)
235 (25)/255 (85)
233 (23)/305 (92)
232 (65)/305 (38)
231 (20)/256 (66)

3926 total time.

I was going through the top of the regular run in 128-129. Not sure if that is good or not. Anyway, thought this was a good workout in general. Still, it kind of sucks to run on a rocky trail at night even with a headlamp.

Monday Oct 1, 2007 #

Run 1:00:00 intensity: (40:00 @2) + (20:00 @3)
shoes: 9 2007 Adidas

Dasha and I ran over to the school and I did a lap of the fields with her. She castigated me for wearing mostly black at night.

I did another three laps and they were really nice. Upper legs tight but I felt really good otherwise.

Sunday Sep 30, 2007 #

Run warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
shoes: May 2007 Integrators

A little warmup with a few small hills.

Orienteering race 1:15:43 [3] **** 7.7 km (9:50 / km) +220m 8:36 / km
shoes: May 2007 Integrators

Boulder Dash Blue, Day 2.

So this was not a good race. Frustrating really.

2 was crap. Somehow, I couldn't figure out what I was looking for--a cliff, obviously, but I couldn't make out the countour picture. I thought it was in a re-entrant rather than off a spur. Nonetheless, I navigated inside the circle, but it didn't match what I expected, and then I went of to the SW and wandered around. I went back to the north and found my control from the day before. I went back to the SW--it really didn't make sense there. The contours and especially green were not quite right.

Anyway, I found the control and then made a 180 out, climbing the hill to the clearing off the trail. So, I think this control cost 5-6 minutes.

Anyway, some of the next controls were good; some a little gnarly. The neat thing was that I felt I was moving so well through the terrain. Hills, rocks, green didn't phase me. That is nice.

Unfortunately, I would make errors in the whiter woods.

But no big ones until the punultimate control. I read going in that it would be tricky, but I was confindent in my ability to negotiate that stuff. However, I really think there is something fishy with the geometry/countour picture in there. I ended up out on the road, reattacked, and was still off.

Whatever. I did enjoy this terrain, the course setting, and even the map very much. Each were good. The map may have had some defficiencies but it also had a lot of positives.

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