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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Dec 8, 2007:

activity # timemileskm+m
  Run4 2:31:30 8.0 12.88
  Orienteering2 1:39:43 9.01(11:04) 14.5(6:53) 140
  Rowing Machine2 1:15:00 9.06 14.57
  Bike2 55:00 11.78 18.96
  Cross Training2 50:00
  Weight training1 30:00
  Map Hike/Run1 20:007 /7c100%
  Total7 8:01:13 37.85 60.91 1407 /7c100%

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Saturday Dec 8, 2007 #

Orienteering 43:00 [2] ** 6.0 km (7:10 / km)
shoes: Salomon XCR

Run 17:00 [2] 2.0 mi (8:30 / mi)
shoes: Salomon XCR

Friday Dec 7, 2007 #

Bike 25:00 [2]

Level 8 hills.

Cross Training 20:00 [2]

Level 6.

294 calories.

Rowing Machine 15:00 [2]

Just a real easy row (2:20)

Thursday Dec 6, 2007 #

Rowing Machine 1:00:00 [3] 14.57 km (4:07 / km)

14575 meters. SPM generally 20-22

Wednesday Dec 5, 2007 #

Run 20:00 [2]
shoes: 9 2007 Saucony

Warmup with Dasha on the track.

Run tempo 34:30 [3] 5.0 mi (6:54 / mi)
shoes: 9 2007 Saucony

TNT.

Track was too icy/snowy to go too fast, so I decided on a tempo run. Plan was to run 7 minute miles.

14362
14419
14438
14522
14488
14290
14637
14693
14503
14585
14615
14425
14361
14112
14227
14306
14160
14242
14022
13586

Run warm up/down 10:00 [1]
shoes: Lop

Cooldown.

Tuesday Dec 4, 2007 #

Run 1:00:00 [2]
shoes: 9 2007 Saucony

Did an hour hill workout on the treadmill. Topped out at 5% inclines.

Probably 7 mph?

Ran the last 4 at 9-10 mph.

Monday Dec 3, 2007 #

Weight training 30:00 [3]

Upper body and some legs. Highlights included 3x30 lunges with 30, focusing more on quads than hamstrings; 3x30 with 40 arms; 2x40 back extensions. And calves--some tightness there.

Bike 30:00 [3] 11.78 mi (2:33 / mi)

Level 10 hills.

Cross Training 30:00 [3]

Level 6 hills. Legs quite tired.
425 calories

Sunday Dec 2, 2007 #

Run warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: May 2007 Integrators

Warmup.

Orienteering race 56:43 [4] **** 8.5 km (6:40 / km) +140m 6:10 / km
shoes: May 2007 Integrators

Batsto Red. One day I will have a good run here. Not this day.

Actually, aside from 2 controls, I was beyond great.

Map Hike/Run 20:00 [1] ***
spiked:7/7c shoes: May 2007 Integrators

Control pickup.

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