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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Nov 24, 2007:

activity # timemileskm+m
  Run4 4:31:00 29.4 47.31
  Orienteering2 2:24:03 5.41 8.7 24510c
  Cross Training2 1:15:00
  Rowing Machine1 41:40 6.21(6:42) 10.0(4:10)
  Bike1 30:00 12.51(2:24) 20.13(1:29)
  Weight training1 15:00
  Total7 9:36:43 53.53 86.15 24510c

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Saturday Nov 24, 2007 #

Orienteering 1:00:00 [2] ***
shoes: Lop

Just some practice.

Friday Nov 23, 2007 #

Run 27:00 [2]
shoes: 9 2007 Saucony

Kolya convinced me to go for a short run with him. I hadn't planned to, but whenever someone wants to go run with me, I have to jump on that.

It was dark, but not depressing.

Rowing Machine 41:40 [3] 10.0 km (4:10 / km)

10K. Was going to take it easy, but went a little harder. Still not really energetic.

Thursday Nov 22, 2007 #

Run 3:00:00 [2] 20.0 mi (9:00 / mi)
shoes: 9 2007 Adidas

I got a taste of how the other half lives today!

Wednesday Nov 21, 2007 #

Weight training 15:00 [2]

Quick weights:
flys, arm circuit (40s), shoulders, Arnolds.

Cross Training 45:00 [2]

Level 6 cross training.
625 calories.

Note

Legs a bit tight from yesterday. Oddly enough, the right hamstring was fine, but the left now has an incipient special tightness. My muscles (at least the hamstrings) suck.

Luckily, I have realized the risk of doing hard workouts back to back. EricW said once that he thought that was a good thing--replicating the stresses of a two day A meet. Maybe. However, his super competive days were just about over when he was my age. I'd like to be able to run a couple years hence. I think I'll take the wussy approach.

Note

The Power is in the house. I'll need to make it comfortable.

Tuesday Nov 20, 2007 #

Run 21:51 [2] 2.5 mi (8:44 / mi)
shoes: 9 2007 Saucony

Running to the track and some warmup laps with Dasha

Run 32:01 intensity: (8:33 @2) + (23:28 @4) 5.0 mi (6:24 / mi)
shoes: 9 2007 Saucony

TNT.
1600 intervals at a very hard but not max pace. First intervals in a few weeks and firt hard running since the sprint. Not sure how my legs would feel so I decided to shoot for 6 minutes, but compress the recovery. Generally worked, and oddly enough, the legs felt fine.

537 22/211 88
557 50/211 12
559 56/217 56
555 14/203 44

Started too fast and was afraid I wouldn't be able to hold on, but I did.

One annoying aspect... some people were strolling around the track and had a little dog on one of those telescoping leashes that would cross all the lanes.

Run warm up/down 8 [2] 0.8 mi (10 / mi)
shoes: 9 2007 Saucony

Cool down back to the car

Monday Nov 19, 2007 #

Bike 30:00 [4] 12.51 mi (2:24 / mi)

Level 10 hills.

Cross Training 30:00 [4]

Level 6 cross training.

502.5 calories.

Note

Legs were strong today. These were both local high points.

Sunday Nov 18, 2007 #

Run warm up/down 10:00 [2] 1.1 mi (9:06 / mi)
shoes: May 2007 Integrators

Warmup--on the shoulder of the road and along several holes of the golf course.

Orienteering race 1:24:03 [3] **** 8.7 km (9:40 / km) +245m 8:28 / km
10c shoes: May 2007 Integrators

Hickory Run blue.

This is probably the coldest I've ever been orienteering. It was snowing wet snow, around 30 degrees, and the branches on the light green that covered most of the 8.7 K would continually thrash you and dump snow on your head. I was wet after about 5 minutes. And there were lots of stream crossings. I was up to my waist at one, but by that point, I wasn't feeling much.

Spiked a lot of controls, but there were several bingo controls, including the penultimate, which IMO was the most bingo-y I've seen this year. I didn't spike that one.

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