Training Log Archive: j-manIn the 7 days ending Mar 14, 2009:
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Saturday Mar 14, 2009 #
Weight training 5:00 [3]
Conveniently, this weight training gets me to 8 hours for the week. It was legit though. I was moving large proto-firewood.
Run 1:00:00 [2]
shoes: 9 2007 Adidas
Very nice run. Over to the fence and back. Both out and back were exactly 28:30, so I had three minutes to polish off in the neighborhood.
I was not delayed by traffic out or back, so that is an honest time.
I was not delayed by traffic out or back, so that is an honest time.
Friday Mar 13, 2009 #
Rowing Machine 1:00:00 [2] 12.85 km (4:40 / km)
Very easy row, started at 11:30 or so, so finished on Saturday.
Thursday Mar 12, 2009 #
Run 57:00
shoes: 9 2007 Adidas
TNT. Ran in Tyler for most of it, with a bit on the track at the end.
The trail portion consisted of both red hills, down to the fence, and back, with a couple surges built in.
The track section had 4 x 100 meter strides.
The trail portion consisted of both red hills, down to the fence, and back, with a couple surges built in.
The track section had 4 x 100 meter strides.
Plyometrics 3:00 [4]
shoes: 9 2007 Adidas
5 stair jumps at the end.
Wednesday Mar 11, 2009 #
Note
I need to do a better job naming my shoes because I cannot resolve some of the older pairs (like the ones I wore last night.)
Rowing Machine 1:00:00 [2] 13.1 mi (4:35 / mi)
Easy row. I think I can guauge effort/output now by the intensity and quantity of blisters rather than pace/distance.
Tuesday Mar 10, 2009 #
Run 50:00 [2]
shoes: 10/2006 Asics
TNT. Very easy run.
Ahlswede's hosted us and provided a very nice meal and very cute cats.
Ahlswede's hosted us and provided a very nice meal and very cute cats.
Monday Mar 9, 2009 #
Run 1:04:00 [2]
shoes: Old Asics
Sunday Mar 8, 2009 #
Note
Pakim
Run warm up/down 6:00 [2] 0.6 mi (10:00 / mi)
shoes: Salomon SpeedCross 2 2009
To start.
Orienteering race 1:13:46 [4] **** 11.5 km (6:25 / km) +90m 6:10 / km
shoes: Salomon SpeedCross 2 2009
Pakim Pond Blue.
Very good run. Played it safe and did a good job dialing it back when danger appeared. So, just mostly small mistakes, although got raggedy at about 2/3s through. No big damage done.
Very good run. Played it safe and did a good job dialing it back when danger appeared. So, just mostly small mistakes, although got raggedy at about 2/3s through. No big damage done.
Orienteering race 12:19 [3] **** 2.0 km (6:10 / km) +10m 6:00 / km
shoes: Salomon SpeedCross 2 2009
Pakim Sprint.
A really nice course, but I was not physically or mentally primed. Lost at least a minute on #2 standing in a field of blueberries, scratching my head.
Couldn't muster more than a level 3 effort.
A really nice course, but I was not physically or mentally primed. Lost at least a minute on #2 standing in a field of blueberries, scratching my head.
Couldn't muster more than a level 3 effort.
Map hike 30:00 [1] *** 2.0 mi (15:00 / mi)
shoes: Salomon SpeedCross 2 2009
Picking up the sprint and a few other controls.
Note
Developed a kicking headache by later in the day. I expect it was from poor nutrition/dehydration.
Had a protein shake at 6AM (200 or so calories.)
Half a 32 ounce Gatorade before the run.
2 cups of water on the run.
Rest of Gatorade and a Gu before the sprint.
Nothing else until I got to a McDonald's at about 5ish when I had a large Quarterpounder value meal with a Coke (and insufficiently salted fries.)
Had a protein shake at 6AM (200 or so calories.)
Half a 32 ounce Gatorade before the run.
2 cups of water on the run.
Rest of Gatorade and a Gu before the sprint.
Nothing else until I got to a McDonald's at about 5ish when I had a large Quarterpounder value meal with a Coke (and insufficiently salted fries.)