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Training Log Archive: j-man

In the 7 days ending Jan 24, 2009:

activity # timemileskm+m
  Run4 4:25:00 16.0 25.75
  Rowing Machine3 2:45:00 8.23 13.25
  Orienteering1 52:19 4.6(11:23) 7.4(7:04) 31524c
  Total6 8:02:19 28.83 46.4 31524c

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Saturday Jan 24, 2009 #

Rowing Machine 1:05:00 intensity: (5:00 @1) + (55:00 @2) + (5:00 @4)

Run 1:05:00 intensity: (45:00 @2) + (10:00 @3) + (10:00 @4)
shoes: Salomon SpeedCross 2 2009

Saturday TNT with the GOATs.

Easy-moderate pace around Mt. Misery and some of Mt. Joy. Parts of the ascent were more icy than bargained for, and later I twisted my injured ankle. Uncomfortable for the rest of the run, but two days later it is fine.

Friday Jan 23, 2009 #

Note
(rest day)

Thursday Jan 22, 2009 #

Run 1:08:00 intensity: (7:00 @1) + (52:00 @2) + (9:00 @3)
shoes: Salomon SpeedCross 2 2009

TNT. Feeling sluggish. Just intended to do 8 minute miles and did slightly better, but I also did a couple laps slow when I was running with others. Tom was running easy 720s.

Wednesday Jan 21, 2009 #

Rowing Machine 40:00 [2]

Long dinner and drinks with Simkiss, with a USOF conference call intermission. Rowing after, and I was tired.

Tuesday Jan 20, 2009 #

Run 2:00:00 [2] 16.0 mi (7:30 / mi)
shoes: Salomon SpeedCross 2 2009

TNT. Very nice. Same route and distance as last 2 hour run.

Monday Jan 19, 2009 #

Rowing Machine 1:00:00 [2] 13.25 km (4:32 / km)

A shade under 20 spms?

13,250.

Sunday Jan 18, 2009 #

Run warm up/down 12:00 [2]
shoes: Olways

Warmup.

Orienteering 40:19 [4] *** 5.6 km (7:12 / km) +260m 5:51 / km
24c shoes: Olways

DVOA Schuylkill Environmental Center Red.

Quite a good run. A little awkward in the very beginning and maybe a 30-40 second mistake in the middle, but otherwise pretty good. Wyatt beat me by 2 minutes. I think I could have done 38 but only with a great run. He did very nicely.

This was orienteering as it is meant to be. The enjoyment factor was right up there with the HVO Dueal Meet from the fall. Absolutely perfect implementation. Control placements, rhythm, terrain usage, etc., all right out of the book. It appears that, subject to the willingness of The Elect, there still may be events worth going to in DVOA.

Orienteering race 12:00 [4] *** 1.8 km (6:40 / km) +55m 5:47 / km
shoes: Olways

DVOA Schuylkill Environmental Center Sprint.

Not a good run at all. I was a little cold--didn't do a warmup at all--and while I got through the first couple, I came apart in the middle, and then barely hung on towards the end, still doing some stupid stuff.

But, a nice sprint. Some interesting stuff in it.

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