Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Oct 13, 2007:

activity # timemileskm+m
  Run6 3:55:54 16.8 27.04
  Orienteering2 1:47:40 7.95(13:32) 12.8(8:25) 57511c
  Rowing Machine1 1:00:00 9.17(6:33) 14.76(4:04)
  Weight training1 15:00
  Total7 6:58:34 33.92 54.59 57511c

«»
1:37
0:00
» now
SuMoTuWeThFrSa

Saturday Oct 13, 2007 #

Run warm up/down 12:00 [2] 1.5 mi (8:00 / mi)
shoes: May 2007 Integrators

Warmup

Orienteering race 1:25:42 [4] **** 9.3 km (9:13 / km) +500m 7:16 / km
shoes: May 2007 Integrators

BAOC Boggs Mountain Blue Day 1.

Friday Oct 12, 2007 #

Run (3000) 30:00 [2]
shoes: 9 2007 Adidas

Easy morning run over to the serpentine field at Tyler. The school is crazy around 7AM unsurprisingly.

Thursday Oct 11, 2007 #

Run 20:00 [2] 2.35 mi (8:31 / mi)
shoes: 9 2007 Saucony

Warmup on the treadmill.

2%

Run intervals 9:00 [4] 1.5 mi (6:00 / mi)
shoes: 9 2007 Saucony

6 x 90 seconds at 6 minutes pace/1 minute rest. .5%

Doing intervals on the treadmill is lousy.

Run warm up/down 13:00 [2] 1.45 mi (8:58 / mi)
shoes: 9 2007 Saucony

Cooldown and between intervals.

Note


Wednesday Oct 10, 2007 #

Run 1:00:00 [2] 7.5 mi (8:00 / mi)
shoes: 9 2007 Adidas

Ran over to the school after dark. Really didn't have good legs today at all. Ran a 7:52 mile on the track; extrapolating I get to 7.5 miles total for the outing.

Tuesday Oct 9, 2007 #

Run warm up/down 20:23 [2]
shoes: 9 2007 Adidas

Warmup, including once up and down the new hill to map out a course. Looking for a three minute stretch.

Run hills 39:27 intensity: (21:27 @3) + (15:02 @4) + (2:58 @5)
shoes: 9 2007 Adidas

TNT. Hill day. Was searching for a new hill and Sandy's suggestion was spot on. This is a keeper--the kind of hill I love. All the issues with the other hill are avoided. It offers good traction, a steady slope, even some lighting, and enough distance.

Anyway, the goal was to do 3 minutes and it turns out that is exactly what happened. Went up to the little stone culvert on the left and started at the pavement cutout on the right side almost at the very bottom.

One drawback was that the rest interval is necessarily long, although I slacked off on the 5th one apparently. So, I guess these are repeats.

258 (24)/328 (74)
301 (01)/331 (31)
300 (75)/328 (69)
301 (14)/332 (59)
259 (70)/347 (30)
258 (30)/351 (18)

Run warm up/down 12:04 [2]
shoes: 9 2007 Adidas

Back to Sandy's.

Monday Oct 8, 2007 #

Weight training 15:00 [2]

Basic session, focussing on rowing muscles slightly. One let of 30 (with 30) lunges, arm circuit with 40, back, etc.

Rowing Machine 1:00:00 intensity: (20:00 @2) + (30:00 @3) + (10:00 @4) 14.76 km (4:04 / km)

And hour of power. Well, not exactly, but it was an hour. Just decided to do what was comfortable and for the first 20 minutes it was very easy to do 202-203. After that it got harder. For the final 10 minutes I tried to keep it under 200 and probably did but it was close. However, on the last 3 minutes I did OK keeping it at 157-158. I was at 28-30 for the final 10 minutes.

Sunday Oct 7, 2007 #

Run warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: May 2007 Integrators

Warmup on a warm day.

Orienteering race 21:58 intensity: (19:00 @4) + (2:58 @5) **** 3.5 km (6:17 / km) +75m 5:40 / km
11c shoes: May 2007 Integrators

Iron Hill red. Also known as the DVOA short course champs. Not exactly sure what format this was supposed to be. I think it was somewhere between a sprint and a middle. Close to middle difficulty and close to sprint length. I decided to treat it as a sprint.

I raced it hard and had good flow. My goal was to break 20 but that was a stretch. Still doable--I think I would have been between 20 and 2030 with a clean race. I might have been able to go a little harder towards the end if close.

Still, I was at 4+ intensity and orienteered well, but was often off to the left by 50 meters or so.

« Earlier | Later »