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Training Log Archive: j-man

In the 7 days ending Feb 9, 2008:

activity # timemileskm+m
  Run6 2:59:07 6.01 9.67
  Orienteering2 2:09:25 11.5(11:15) 18.5(7:00) 100
  Weight training2 1:15:00
  Bike2 1:00:00 10.8 17.38
  Rowing Machine1 1:00:00
  Cross Training2 20:00
  Plyometrics1 3:00
  Total7 8:46:32 28.31 45.55 100
averages - weight:163lbs

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Saturday Feb 9, 2008 #

Event: DVOA Tyler

Run 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Asics Dirt Devils

Easy warmup, punctuated with the boathouse at 5 minutes.

Orienteering race 14:55 [4] **** 2.6 km (5:44 / km)
shoes: Asics Dirt Devils

Tyler sprint. Apparently, the same course as last time, but backwards, and with a slightly different start. Still, seemed fresh and was a great sprint.

Bad first and 4th? controls. On the latter, encountered a frisbee golf outing and had to take a large detail to the left through the green.

It was great to race against Greg. I was surprisingly competitive. He beat me handily, but most was due to the 4th control. He would have still gotten me, but it would have been much closer.

Legs felt aggressive.

Orienteering race 38:30 [4] *** 6.8 km (5:40 / km) +100m 5:16 / km
shoes: Asics Dirt Devils

Tyler Pink course.

Apparently we weren't supposed to go into the fields but everyone did? (Except for Greg, I think.)

Legs felt flat at the outset. Should I have eaten/drank between races?

During the middle I got my stride and maxed out velocity. During one downhill late in the course I was running at max speed. Greg got me by 3-4 seconds on that one. I was thinking about leg turnover on that stretch, and thinking I need to run faster. The body was willing but the legs not able.

Because Greg didn't take the fields in the beginning, our splits aren't comparable at times. Still, generally close, except for the penultimate, when I was ~50 seconds slower. Not sure why...

Friday Feb 8, 2008 #

Weight training 45:00 [2]

No legs today because I think I've found I ruin whatever speed I have by doing legs before a fast run. So, I did 45 minutes of upper body (mostly.)

My superset, though with rest during the first part as a dude was there. Highlight was getting 20 dips on the last one.

Pull-ups, Arnold's, nice arm set, etc... All good. Muscles don't suck, and the good thing is I am lighter than I used to be at comparable strength levels. I suspect my body fat is getting to a good level.

Bike 30:00 [2]

Level 12 hills.

Run 20:00 [2] 2.34 mi (8:33 / mi)
shoes: 9 2007 Saucony

Level 6 hills, 7 mph.

Cross Training 10:00 [2]

Level 6--just a cooldown.

Thursday Feb 7, 2008 #

Run 55:00 intensity: (27:00 @2) + (20:00 @3) + (8:00 @4)
shoes: 9 2007 Saucony


Got off to a bad start because 1) was 16 minutes late, 2) had no watch, 3) had no shirt, 4) GI (apparent later) not quite stable.

Plan was intervals but 2 largely eliminated that. So, I ran with Tom at cruising pace, but that pace got faster and I probably did ~3 miles sub 7, but really hard to tell. I eventually made a lap on Tom, but it was tough. Then, my stomach really balked, and I cut the run a few minutes short. Just enough running.

Plyometrics 3:00 intensity: (1:00 @1) + (2:00 @5)

Five stairs. Stomach gave me permission, but not carte blanche.

Wednesday Feb 6, 2008 #

Rowing Machine 1:00:00 [3]

Didn't get home until 9, and it was after a large steak dinner.

Somehow managed to row for an hour, while listening to lectures 1 & 2 again.

213.9 splits?

Tuesday Feb 5, 2008 #

Run 1:00:07 intensity: (10:00 @1) + (15:00 @2) + (35:07 @4)
shoes: Salomon XCR


Ran with GregA. Wanted to get a warmup in and limit my tempo run, so ran down to the Inn and waited for Greg there.

He came by in almost exactly 15 minutes.

Then down with him to the bridge, at which point I turned around, but he continued on for another minute. I stayed with him to the bridge but the last few minutes were really a lot of work. I thought he would catch me up on the way back but I was able to hold him off somehow.

1400 to the bridge; 1448 back to the end of the Inn; 619 from there.

The total time is not good--I would have thought that Greg and I would have done better running together.

I think Greg is even stronger relative to me than last time I ran with him. It will be interesting to see his spring season.

Walked up the trail and jogged really slowly on the road with Dasha back up.


According to my recent research, I am entering my 23rd year of orienteering. All with DVOA. (Although I have had secondary affiliations from time to time.)

Is it philopatry? (It looks like it.)

Where is Heraclitus? Or Sheryl Crowe?


It appears I may not have orienteered at all in 2002. Still, a very nice year.

Seemingly, happiness does not require orienteering. And orienteering does not imply contentment. They can coexist, certainly, but there is not causality.

And happiness != contentment, as one can be happy and not content apparently. Still, as one's cares recede in the distance, so to speak, contentment should increase?

Monday Feb 4, 2008 #


FYI--These guys know how to do "back room brainstorming"

Weight training 30:00 [2]

A good session.

New go to set is dips, knee raises, back extensions. 15, 25, 40 reps.

Did a superset of pull-ups, calves (8 x 3; 40 x 3) They are pretty complementary...

Arm superset with the bar--worked well. 15 x 30 delts plus 3 x 30 lunges. Also leg press.

Bike 30:00 [2] 10.8 mi (2:47 / mi)

Level 12 hills.

Run 20:00 [3] 2.67 mi (7:29 / mi)
shoes: 9 2007 Saucony

Felt so much better than last time. Level 8, 8 mph.

Killers are great, but nothing beats U2.

Cross Training 10:00 [2]

Basically, a cooldown. A towel would have been nice.

Sunday Feb 3, 2008 #

Run 14:00 [2]
shoes: May 2007 Integrators

Warmup in the field

Orienteering race 1:16:00 [3] *** 9.1 km (8:21 / km)
shoes: May 2007 Integrators

QOC Greenbelt Blue. Mispunched on a similiar ditch feature.

When I checked it out after the race it seemed much closer to the actual control than I expected. Also, the geometry of the area did not make sense. Something was not quite right.

Anyway, slow again, but orienteered OK. Felt pretty smooth running and didn't really get tired but I didn't feel like I had a top end.

I did like the event though, but it was green. Map printing was very nice (thanks Valerie!) and the meet was exceedingly friendly (thanks Heidi!)

Course was good too, but the forest got old after a while. Also, one or two of the controls were questionable and very hard to spike. The one I flubbed was probably OK, but I do think space was distorted there a bit.

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