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Training Log Archive: j-man

In the 7 days ending Nov 9, 2009:

activity # timemileskm+m
  Run4 4:55:13 13.53 21.77
  Bike1 1:00:00
  Rowing Machine1 1:00:00 8.29(7:14) 13.35(4:30)
  Orienteering1 54:13 5.1(10:38) 8.2(6:37) 25530 /39c76%
  rowing1 38:00
  Plyometrics2 12:00
  Total7 8:39:26 26.92 43.32 25530 /39c76%

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Monday Nov 9, 2009 #

Note

9 2007 Sauconys retired today after 2+ years and well north of 600 miles. Replaced by new Sauconys. Always nice to run in new shoes.

Note

A great piece and great comments on Spike's blog. Almost like orienteering theology.

Run 1:20:00 intensity: (1:10:00 @2) + (10:00 @4)
shoes: Saucony Progrid Ride 11/9/2009

Had planned to do a long run today, but really got behind on some stuff and this was all the time I could spare. Definitely dark out.

But, it was nice. Legs not feeling good or spunky overall. I did get to debut the new shoes, which were also nice.

On the way back, on my normal airstrip, I took it up, and then for some additional stretches on my coda loop on the end I threw in more strides. Felt good and fast enough.

Sunday Nov 8, 2009 #

Run warm up/down 12:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Warmup before the red course.

Plyometrics 5:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Running drills and plyometrics.

Orienteering race 41:24 [4] **** 6.0 km (6:54 / km) +185m 5:59 / km
spiked:16/24c shoes: Inov-8 Mudlcaw 330 August 2009

DVOA Camp Delmont Red.

Part 1:
DVOA Delmont Red 20090001

Part 2:
DVOA Delmont Red Part 2 20090001

Orienteering race 12:49 [4] **** 2.2 km (5:50 / km) +70m 5:02 / km
spiked:14/15c shoes: Inov-8 Mudlcaw 330 August 2009

DVOA Delmont Sprint.

DVOA Delmont Sprint 20090001

Saturday Nov 7, 2009 #

rowing 38:00 intensity: (15:00 @2) + (19:00 @3) + (4:00 @4)

Lightweight alumni row. Mueller, Kim, and BOZ in the house.

They gave us 4 seniors, but made them switch sides. The other alumni boat artfully cheated (which is allowed) and had two lengths on us before we even moved the oars. I want to recruit their cox for next time!

Still, great fun.

DSC_0656

Friday Nov 6, 2009 #

Note

A quality rant. I couldn't have done better.

Run 1:40:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Very soon after a buffet breakfast with Simkiss at the Radnor Hotel, I did a morning Valley Forge run. At the beginning I was exhausted and wanted to sleep, but gradually got with the program.

Joy, Misery, Fatlands, Joy.

(Felt better halfway through Fatlands.)

Thursday Nov 5, 2009 #

Rowing Machine 1:00:00 intensity: (50:00 @2) + (10:00 @3) 13.35 km (4:30 / km)

Steady effort, although not preoccupied with spms. They probably average around 22.

Ankle uncomfortable for first 30 minutes. Why does this happen to me? (No need to answer.)

13,347

Wednesday Nov 4, 2009 #

Bike 1:00:00 [2]

Level 8 hills in the morning before my breakfast meeting and before the drive (7 hours or so) to PA.

Tuesday Nov 3, 2009 #

Run warm up/down 34:00 [2] 4.4 mi (7:44 / mi)
shoes: Reebok Bobby Curtis

To the track. Got started slightly late, but got there OK.

Plyometrics 7:00 [2]
shoes: Reebok Bobby Curtis

The basics.

Run warm up/down 4:00 intensity: (3:00 @2) + (1:00 @3) 0.5 mi (8:00 / mi)
shoes: Reebok Bobby Curtis

Strides

Run intervals 30:13 intensity: (11:07 @2) + (19:06 @4) 4.23 mi (7:09 / mi)
shoes: Reebok Bobby Curtis

Mini death spiral workout. A fair bit of wind. No track work in two weeks, so I wasn't sure what would happen. Thin crowd, too.

1600 @ 5-8K pace
800 @ 3-5K pace
400 @ mile-3K pace
400 @ mile
800 @ 3K pace
1600 @ 5K pace

400 rest after the 1600, otherwise 200 rest.
533
308

241
154

115
200

113
201

243
204

541

Average laps:
83.25
80.50
75
73
81.50
85.25

Simple average of 79.75, weighted average of 81.86

OK on the 400s, but the rest seemed slightly slow. But, in retrospect, not too bad.

Run warm up/down 35:00 [2] 4.4 mi (7:57 / mi)
shoes: Reebok Bobby Curtis

Easy on the way home. Felt tired. Had my headlamp.

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