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Training Log Archive: j-man

In the 7 days ending Nov 22, 2008:

activity # timemileskm+m
  Rowing Machine4 4:05:00 17.29 27.82
  Run3 2:15:30 2.2 3.54
  Orienteering1 1:25:58 7.58(11:20) 12.2(7:03) 25013c
  Total7 7:46:28 27.07 43.56 25013c

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Saturday Nov 22, 2008 #

Run 51:30 [1]
shoes: Salomon XCR

Very easy run with Kolya, Teressa, and Dasha at Tyler. I ran home solo.

Friday Nov 21, 2008 #

Rowing Machine 1:00:00 intensity: (10:00 @2) + (40:00 @3) + (10:00 @4) 14.35 km (4:11 / km)

A good row. Strong.

Averaged ~20.67 spm. I would always bring it down when I hit 21.

The hands suffered but they were overcome.

Thursday Nov 20, 2008 #

Run 57:30 intensity: (26:30 @2) + (25:00 @3) + (6:00 @4)
shoes: 9 2007 Adidas

TNT. Got there late and did my own warmup and slow laps. That took 1833.

I then ran with Tom. He is a machine. He basically in lane 1 and me in lane 2. He said he was going to run slow. I guess he did--slightly slower than last week. But, his pacing is very good.

It did feel pretty good; I felt better towards the end. However, he did run his last lap hard, and I was pretty much done after trying to hold him off. My final two solo laps were 150s.

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Run 2:30 [1]
shoes: 9 2007 Adidas

Bounding and twisting for one lap.

Wednesday Nov 19, 2008 #

Rowing Machine 1:00:00 [2]

Easy row. This time at 24 and above. It is neat how acclimating oneself to row at <20 makes the higher spms feel so light. I wasn't working that hard (but did do a 10 minute period at 30 and around 200) but it did feel decent.

I actually wore gloves for this, as I did the night before. Majorly lame. While they did allow me to overcome the most acute blisters, I got alternative ones.

Should be the last rowing for a little while, so the hands should recover.

Thinking last night about the possiblity of achieving my erging goal over the winter...

Tuesday Nov 18, 2008 #

Rowing Machine 1:00:00 [2]

An easy row, probably at 22-23.

Monday Nov 17, 2008 #

Note

I'm recounting my experiences of the taleb truncheon elsewhere.

Rowing Machine 1:00:00 intensity: (40:00 @2) + (10:00 @3) + (5:00 @4) + (5:00 @5) 13.47 km (4:27 / km)

A generally easy row. First 50 minutes were ~19 spm and whatever splits felt natural (appeared to be high teens.)

For the last 10 minutes, however, I let nature take its course. Average over the last 10 was 30 spm and 158 splits, although the second 5 was faster yet, in spm and splits.

Hands were not happy.

Rowing Machine warm up/down 5:00 [2]

Sunday Nov 16, 2008 #

Event: WCOC Hoyt
 

Run warm up/down 20:00 [2] 2.2 mi (9:05 / mi)
shoes: Olways

Windy. Legs never got primed.

Orienteering race 1:06:34 intensity: (40:00 @3) + (26:34 @4) *** 9.3 km (7:09 / km) +190m 6:30 / km
13c shoes: Olways

DVOA Fair Hill Blue course.

A bear market rally of an event. A really fine one. In the olden days, events such as this were not uncommon; they now may be fated to be truly exceptional.

In any case, it brought back memories of happier days.

My run was OK, but the 3 minute error out of the gate was inexcusable. Without it, I would have been respectable. I think I was just not mentally warmed up.

Run warm up/down 4:00 [1]
shoes: Olways

A feeble warmup before the sprint. Didn't get warm and the legs remained dead.

Orienteering race 9:24 [4] *** 1.9 km (4:57 / km) +60m 4:16 / km
shoes: Olways

Fair Hill Sprint.

Decent run. Could not have done any better in current state.

Orienteering warm up/down 10:00 [1] ** 1.0 km (10:00 / km)
shoes: Olways

Picking up some controls from the sprint.

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