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Training Log Archive: j-man

In the 7 days ending Oct 27, 2007:

activity	#	time	miles		km		+m
Run	5	3:41:17	15.2		24.46
Orienteering	2	2:38:04	9.69		15.6		330	12 /	16c	75%
Map Hike/Run	1	1:35:00
Rowing Machine	1	1:00:00	9.07	(6:37)	14.6	(4:07)
Cross Training	1	30:00
Weight training	1	12:00
Total	7	9:36:21	33.97		54.66		330	12 /	16c	75%

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Saturday Oct 27, 2007 #

Event: DVOA - Washington's Crossing

Event: DVOA - Myrick

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

Warmup.

Orienteering race 35:43 [4] *** 6.3 km (5:40 / km) +100m 5:15 / km
shoes: May 2007 Integrators

Washington Crossing Red.

I did accomplish the goal of finally breaking 6 minute/KM here. Oddly enough, it wasn't a great run, but still pretty good. Just some bobbles towards the end.

Orienteering 5:00 [2] 1.0 km (5:00 / km)
shoes: May 2007 Integrators

Cooldown with Speedy.

Orienteering race 50:00 ***
shoes: Lop

Myrick night score O.

One of my best night Os ever. Did not race it at all, but just banged out control after control. Only error was taking one control in the wrong order. And the wrong way around one building. Otherwise, almost perfect.

Friday Oct 26, 2007 #

Rowing Machine 1:00:00 14.6 km (4:07 / km)

An hour of power. Although not as much as last time. I intended to take this one easy--I really meant to but these machines are insidious. Still, I kept it at around 21 SPM through 55 minutes. And the first 30 minutes did feel pretty easy. Then I let it rip, or at least as much as I can at the moment. Went under 1:55, and finished at 1:52 or 1:53s. 28 to 30 SPM.

14602 meters.

Thursday Oct 25, 2007 #

Weight training 12:00 [2]

Real quick.

Chest--to 160; arm circuit; 30 lunges with 15x2; 2 sets of 15 Arnolds with 20. That's it.

Cross Training 30:00 [3]

Level 6 cross training.

475 calories. Where'd that come from?

Wednesday Oct 24, 2007 #

Run warm up/down 16:30 [2]
shoes: 9 2007 Saucony

Got to TNT late and ran over to the track in the rain. A couple warm-up laps.

Run 34:45 5.0 mi (6:57 / mi)
shoes: Asics spikes

TNT.

1600 intervals. Like last time the goal was 5:45. Didn't make it this time.

532 (88)/300
543 (55)/300
544 (50)/300
546 (25)/300

I did try pretty hard. Legs not good after yesterday. Conditions cold, dark, and rainy, but my heart was warmed by having my TNT companions running nearby.

Run warm up/down 11:45 [2]
shoes: 9 2007 Saucony

Cooldown. Quite cool. And wet.

Tuesday Oct 23, 2007 #

Run warm up/down 13:28 [2]
shoes: 9 2007 Adidas

Ran down to the hill with Bob.

Run hills 46:48

TNT. Hill repeats.

Sandy and Bob keeping it real.

The body was weak but the will was strong. Did seven for extra strength.

259 (25)/328 (22)
258 (85)/335 (25)
259 (21)/340 (32)
258 (84)/342 (72)
253 (30)/345 (91)
254 (31)/357 (66)
255 (68)/340 (00)

Run warm up/down 14:01 [2]
shoes: 9 2007 Adidas

Back to Sandy's

Monday Oct 22, 2007 #

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

Ran over to the school, did the 4 loops and an 800 on the track in 3:37.

It is alarming to note that I'm already getting depressed at running in the dark alone. And it is only October. This doesn't augur well for January/February, etc/etc.

Note

In less depressing news...

The DVOA long champs will feaure what are more than likely the best courses ever run at Ridley. Hear me now and believe me later--those intrepid enough to come will see Ridley in a whole new light. The experience will be so much more pleasant than say... Elk Neck, that it really isn't a fair comparison.

True champions will be crowned.

Sunday Oct 21, 2007 #

Event: DVOA Elk Neck

Run warm up/down 14:00 [2] 1.0 mi (14:00 / mi)
shoes: May 2007 Integrators

Warmup. Some of this was actually walking to the start, but it was very steep, and it warmed me up as much as running.

Orienteering race 1:07:21 [4] **** 8.3 km (8:07 / km) +230m 7:08 / km
spiked:12/16c shoes: May 2007 Integrators

Camp Rodney (Elk Neck) red.

Map Hike/Run 1:35:00 [2] ***
shoes: Lop

More Ridley scouting. Almost dark (at 6:30) when I got back. More running than yesterday.

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