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Training Log Archive: j-man

In the 7 days ending Apr 12, 2008:

activity # timemileskm+m
  Run5 3:15:00
  Rowing Machine3 2:10:00 8.4 13.52
  Orienteering1 2:05:20 10.38(12:05) 16.7(7:30) 600
  Cross Training1 30:00
  Total7 8:00:20 18.78 30.22 600

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Saturday Apr 12, 2008 #

Run 1:00:00 [2]
shoes: Salomon XCR

Ran from Rileys over across Misery to the train tracks.

Friday Apr 11, 2008 #

Rowing Machine 45:00 [2]

Exhausted this morning. Averaged 2:18 or so?

Thursday Apr 10, 2008 #

Run 1:00:00 [2]
shoes: Salomon XCR

TNT. Ran over to Tyler with Tom and Jim. They peeled off and I went into Ridley a bit.

Tom made a triumphant dinner, including:

Chickpea soup with rosemary
Grilled marinated chicken breasts
sauteed green beans with gorgonzola

(The final item was great! Who knew beans were so good?)

Jim supplied a nice imperial stout imported from Ohio.

Wednesday Apr 9, 2008 #

Cross Training 30:00 [2]

450 calories or so?

Run 30:00 [2]
shoes: 9 2007 Saucony

Easy run--between 6 and 7 mph and 1% to 2%.

Tuesday Apr 8, 2008 #

Run 35:00 intensity: (31:00 @2) + (4:00 @4)
shoes: Salomon XCR

Ran from the Riley's over to Mt. Misery (and part of the way up.)

Rowing Machine 25:00 [2]

Easy row. Listening to some tedious, annoying NPR. The 11PM hour is not great for NPR, IMO.

Monday Apr 7, 2008 #

Rowing Machine 1:00:00 [2] 13.52 km (4:26 / km)

13,517 meters. Kept it at 20 +/- 1

Sunday Apr 6, 2008 #

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

Warmup before the Long-O.

Orienteering race 2:05:20 [4] *** 16.7 km (7:30 / km) +600m 6:22 / km
shoes: May 2007 Integrators

Flying Pig Ultra Long. Good outcome but not great performance.

I started a bit slow and a lot ragged. Bad route choices and really bad on the micro-level. Jon Torrance catches me up on the way to 5. I was not completely surprised, but disappointed. Decided to tag along with him for a while.

It soon became evident he was running and orienteering better and smooter than I was. A couple times through the middle of the course I thought about and started to take a different route and then immediately reconsidered and hurried to get back behind him. All his routes and choices seemed better and faster than what I was thinking.

Midway through the last loop I got lucky in the green and get ahead for 2 controls, but he catches me back up on the long leg home and puts a 30 second (on top of 4 minute) buffer.

Note

The results today reminded me a lot of the results from the Long O at Fair Hill.

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