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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Mar 1, 2008:

activity # timemileskm+m
  Run4 3:07:48 7.95 12.8
  Rowing Machine2 2:05:00 8.71 14.02
  Orienteering1 1:22:59 7.02(11:49) 11.3(7:21) 300
  Bike2 1:00:00 10.8 17.38
  Weight training2 1:00:00
  Plyometrics1 4:00
  Total7 8:39:47 34.49 55.5 300

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Saturday Mar 1, 2008 #

Rowing Machine 1:00:00 intensity: (45:00 @2) + (15:00 @3) 14.02 km (4:17 / km)

14022

Kept it generally under 20 but it did creep up in the last 10. For the last few minutes I took it up to 24 and down in the 150s.

Rowing Machine warm up/down 2:00 [1]

Lectures 9 and 10.

Friday Feb 29, 2008 #

Weight training 30:00 [3]

A good session as the gym was fairly empty.

20, 20, 25 dips/30, 30, 30 knees, etc...

Pull-ups/triceps, arm superset with extra 2.5 on each end, then right into push ups/bonus abs. (Push-ups on one of those gimmicku disc-things, which if I don't have to pay for explicitly, I may benefit from...)

Some other random arms. It was an arm wrecking day.

Bike 30:00 [2]

Level 6 hills on the harder machine.

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

Easy warmup.

Run 20:00 [3] 2.85 mi (7:01 / mi)
shoes: February 2008 Asics

Level 7 hills, 8.3 mph again, but after the last hill took it up faster and further than before, giving me an extra .05 miles on the total.

Felt great.

Run warm up/down 5:00 [1] 0.6 mi (8:20 / mi)
shoes: February 2008 Asics

Cooldown.

Thursday Feb 28, 2008 #

Run 41:00 intensity: (5:00 @1) + (31:00 @2) + (5:00 @3)
shoes: February 2008 Asics

TNT. Late again.

Over to the track with Dasha and a couple of laps with her, until Tom lapped us. Then with him for a while, but eventually a little harder, pushing it on the 100 meters around the curves (or a little more than 100 as I was running in the middle to outside lanes.)

Did about 15 hard pieces.

Plyometrics 4:00 [5]
shoes: February 2008 Asics

10 stairs.

Run hills 19:00 intensity: (3:00 @1) + (11:00 @2) + (5:00 @3)
shoes: February 2008 Asics

Two sets of 10 hills with the 300 meters in the middle, plus some other random laps at about 7 minute pace. Back to the car.

Wednesday Feb 27, 2008 #

Rowing Machine 1:00:00 [3]

13758 meters, back on 4 damper.

Pretty easy, but very late in the day... After the Sixers game.

Lectures 7 and 8.

Rowing Machine warm up/down 3:00 [1]

To finish the lecture.

Tuesday Feb 26, 2008 #

Run warm up/down 14:46 [1]
shoes: Salomon XCR

Down to the bottom of the hill with Dasha. Completely crappy conditions--muddy.

Run hills 41:02 intensity: (22:17 @2) + (18:45 @4)
shoes: Salomon XCR

TNT. Sadly, GregA was not there. Although, I doubt it would have been fun to run fast on Forbidden Drive like would have been required if he was there, so maybe it worked out OK.

306 343
307 346
306 341
308 348
309 346
309 333

Kind of feeble. In my defense, visibility was so poor that I couldn't really see and so I didn't attack the bottom of the hill like I used to. Also, not great shoes for this. But, clearly, there is work to be done. On the horse.

Run warm up/down 12:00 [1]
shoes: Salomon XCR

Back to the trail head with Dasha and from the bottom of the road to Sandy's. Does not include the trail itself, which we walked.

Monday Feb 25, 2008 #

Weight training 30:00 [2]

Not a good session. Gym was terribly crowded and had that sultry feel to it. As a result, I could not move through my stations efficiently. I also elected to not do my normal supersets; in particular, I wanted to do lat pull downs to exhaustion as a measure to supplement my pull-up training. Did some good lunges and leg extensions, though. And knee-ups.

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

Level 11 hills. Not surprisingly, 10.8 miles.

Run 5:00 [1] 0.6 mi (8:20 / mi)
shoes: February 2008 Asics

Easy warmup, 1%.

Run 20:00 [3] 2.8 mi (7:09 / mi)
shoes: February 2008 Asics

Level 7 and 8.3 mph this time, taking it up over the last two minutes, finishing at 10 mph last minute. Felt fine.

Run 5:00 [1] 0.6 mi (8:20 / mi)
shoes: February 2008 Asics

Cooldown.

Sunday Feb 24, 2008 #

Orienteering race 1:22:59 intensity: (50:00 @3) + (32:59 @4) **** 11.3 km (7:21 / km) +300m 6:29 / km
shoes: Jalas

QOC Blue at Turkey Run (Prince William Forest.)

Finally, my first decent run at this place in the past year. Fourth try a charm. But, not a great race.

On the plus side I didn't get lost, and almost all the time I was in control and suprisingly, concentrating pretty well. I was moving pretty well and I thought pretty strong throughout. There were very few times when I thought I was running maximum speed, however. I just couldn't get the physical flow right through the terrain.

On the negative side: I definitely did not have technical flow. I stopped at virtually every control, stopped occasionally mid-leg (although that doesn't bother me too much) and stopped once to take out a contact (which was torn) and put it back in (apparently I had already lost the other contact so my vision was a definite aggravation. I was proud of myself that I buckled down and didn't let it get to me too much.

I did a better job, but not perfect, on the crude compass work. I didn't deviate too much from the line. The big problems I had were inefficiency: spending more time in easily avoided green/blowdown, up and down unncessarily, and too much orthogonal running along roads when afraid to dive into the forest.

I also noticed, for the first time accutely, that green and some other things on this map differ--not so much in the local area, but from area to area. That must be a product of the different mappers.

Anyway, the despite my decent run, Big Eddie still opened a can to the tune of 8+ minutes. I think his was a really good run.

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