Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Feb 23, 2008:

activity	#	time	miles		km		+m
Run	5	3:51:09	20.63		33.21
Rowing Machine	2	2:02:00	8.91		14.34
Weight training	2	1:05:00
Bike	2	1:00:00	21.6	(2:47)	34.76	(1:44)
Cross Training	1	10:00
Total	7	8:08:09	51.15		82.31
[1-5]	7	8:07:39

1:35

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Saturday Feb 23, 2008 #

Event: DVOA Nolde

Rowing Machine 1:00:00 [2]

Very perfunctory workout. Moved the damper to 5/6.

~13300?

Note

Honorary TNT member Curtis did pretty well at the Big East.

Friday Feb 22, 2008 #

Weight training 30:00 [2]

Decent session. Did 20, 20, 24 dips in the superset with now 3x30 quality knee ups; pull-up/tricep superset; 2, 3, 4, 5 plates x 20 leg press, etc... Also, some shrugs for variety.

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

Bike felt really easy tonight, but I was taking it really easy, too.

Run warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: February 2008 Asics

To get used to running.

Run 20:00 [3] 2.75 mi (7:16 / mi)
shoes: February 2008 Asics

8.2 mph, level 7 hills.

Time to start ramping up the speed. 8.2 is fairly easy, and 8.5 should be, too. 9 will be more challenging. I'll give that a couple weeks.

I'm backing off the incline because at level 8 the maximum slope is too much for a regular running motion.

At 1:45 left, went to 8.5, and increased by .5 every 30 seconds, finishing at 10 mph for the last 30 seconds.

Run warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: February 2008 Asics

Cooldown.

Thursday Feb 21, 2008 #

Event: US Team training activity

Run 58:00 8.0 mi (7:15 / mi)
shoes: February 2008 Asics

TNT. Ran with Tom the whole way. Most of it was fairly easy, but Tom did do one fast mile and I tagged along. My stomach was not great and it kept me from doing intervals and jumps at the end. But, an easy day was OK, too.

Note

Tom made a brilliant vegetarian (Asian-inspired?) chile. And the delectable coconut/mango cake.

Wednesday Feb 20, 2008 #

Rowing Machine 1:00:00 [3] 14.34 km (4:11 / km)

14340

A real nice session. Pretty sure I averaged under 20. The last 10 minutes I occassionally hit 21, but I took it down.

I should do some more speed pieces.

Looked at the records, and it appears I did 14850 or so in the new era, probably with the damper on 5/6 and without assiduously keeping spm down.

Rowing Machine warm up/down 2:00 [2]

To finish up lectures 5 and 6.

Tuesday Feb 19, 2008 #

Note

http://www.attackpoint.org/viewlog.jsp/user_20/per...

Run warm up/down 5:30 [1]
shoes: Salomon XCR

Down to the trail with Greg.

Run 41:39 10.0 km (4:10 / km)
shoes: Salomon XCR

Down (almost) to the bridge with Greg.

The way out was cruisy and conversational. The way back was harder, and part of it may have been level 4. I was expecting (hoping) to have been under 20, but no dice. But, there certainly was some gas in the tank that could have been burnt at the end.

Run warm up/down 16:00
shoes: Salomon XCR

Ran back to find Dasha and went back to Sandy's wih her. But we walked up the hill to the road.

Monday Feb 18, 2008 #

Event: US Team training activity

Weight training 35:00 [2]

Nice weight session.

Did the usual, but 3x20 dips, 3x30 knee ups, and up to 220 on the chest press.

Also, had nice form and good rhythm on my lunges (with 30.)

Better be careful lest I become too strong.

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

Level 10 on the easy machine.

Run 20:00 [3] 2.67 mi (7:29 / mi)
shoes: February 2008 Asics

8 mph, level 8.

Felt great. Some tightness in the upper left hamstring, but felt bouncy and strong. Need to increase speed on this.

New shoes have more mid/fore foot support, but not as responsive as Sauconys.

Cross Training 10:00 [2]

Level 6, cooldown. Legs tired.

Note

Radio Nowhere is a great song.

Sunday Feb 17, 2008 #

Note

Run 1:00:00
shoes: Salomon XCR

Over to Tyler fence, and back. Ran to the school with Dasha.

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