Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Dec 1, 2007:

activity	#	time	miles		km		+m
Run	4	2:01:14	8.2		13.2
Orienteering	2	1:58:23	7.15		11.5		370
Weight training	3	1:35:00	14.4		23.17
Rowing Machine	2	1:20:00	8.78		14.13
Bike	1	30:00	10.3	(2:55)	16.58	(1:49)
Cross Training	1	30:00
Total	7	7:54:37	48.83		78.58		370

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Saturday Dec 1, 2007 #

Orienteering 40:00 [2] ***
shoes: Lop

Run 20:00 [2] ***

After I was done orienteering, I finished out the hour.

Friday Nov 30, 2007 #

Run warm up/down 20:00 [2]
shoes: 9 2007 Saucony

Warmup.

Run intervals 35:14 5.0 mi (7:03 / mi)
shoes: 9 2007 Saucony

TNT. Ran 4 x 1600 threshold intervals with big recovery.

551/300
547/300
551/300
545/300

Run warm up/down 6:00 [2]
shoes: 9 2007 Saucony

Cooldown

Thursday Nov 29, 2007 #

Weight training 30:00 [2]

Upper body and some legs. 3 x 3 x 40 on arms, Arnolds, etc...

Bike 30:00 [2] 10.3 mi (2:55 / mi)

Easy bike; level 9 hills. Legs a bit tired.

Run 30:00 [2] 3.2 mi (9:22 / mi)
shoes: 9 2007 Saucony

Easy run, slow. Hills.

Wednesday Nov 28, 2007 #

Rowing Machine 1:00:00 [3] 14.13 km (4:15 / km)

Semi-easy row, or at least the output was easy; effort medium.

Tuesday Nov 27, 2007 #

Rowing Machine 20:00 [2]

Easy row before off to NYC.

Cross Training 30:00 [2]

Decent effort on a new (to me) cross trainer at the hotel.

Weight training 5:00 [2]

Tris, chest, and biceps.

Monday Nov 26, 2007 #

Weight training 1:00:00 [3] 14.4 mi (4:10 / mi)

Row.

Sunday Nov 25, 2007 #

Event: Mid-Atlantic Championships - Rocky Ridge

Run warm up/down 10:00 [2]
shoes: May 2007 Integrators

Warmup

Orienteering race 58:23 [4] **** 8.5 km (6:52 / km) +300m 5:50 / km
shoes: May 2007 Integrators

Rocky Ridge red.

Very good run, just a few bobbles.

Orienteering race 20:00 [4] *** 3.0 km (6:40 / km) +70m 5:58 / km
shoes: May 2007 Integrators

Rocky Ridge Mid Atlantic relay.

Started a little after Lacho, but caught him up at midway, but made two small mistakes and lost contact. Finished about 20-30 seconds back?

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