Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Sep 11, 2010:

activity # timemileskm+m
  Run6 4:07:12 11.7 18.83
  Orienteering2 1:32:00 2.05 3.3
  Map Hike/Run1 1:05:00
  Map hike1 1:00:00
  Rowing Machine1 45:00 6.17(7:17) 9.94(4:32)
  Weight training2 9:00
  Total11 8:38:12 19.92 32.06

«»
3:42
0:00
» now
SuMoTuWeThFrSa

Saturday Sep 11, 2010 #

Run intervals 3:00 [4]
shoes: Salomon SpeedCross 2 2009

Some 100 meter pace count exercises, on the road and in the woods.

35 and 40, respectively.

Orienteering 15:00 [3]
shoes: Salomon SpeedCross 2 2009

Compass and pace exercise. Was spiking everything until the long leg. Off a bit on that, and a bit shaky for the rest.

Run intervals 2:00 [4]
shoes: Salomon SpeedCross 2 2009

The running portion of a map memory relay.

Orienteering 30:00 [2]
shoes: Salomon SpeedCross 2 2009

Ran three loops of the contour only exercise.

Map hike 15:00 [1]

Picked up some contour-only controls and streamers.

Map hike 45:00 [1]
shoes: Salomon SpeedCross 2 2009

Streamering and vetting for the HR sprint.

Started regretting I didn't have an ISSOM map.

Courses are good and done.
7 AM

Map Hike/Run 1:05:00 intensity: (30:00 @1) + (25:00 @2) + (10:00 @3)
shoes: Salomon SpeedCross 2 2009

Hanging controls and streamers for the contour exercise at HR. This is the time spent moving.

Mind and legs were sharp.
9 PM

Orienteering 47:00 intensity: (15:00 @1) + (32:00 @2) 3.3 km (14:15 / km)
shoes: Salomon SpeedCross 2 2009

Advanced night-O with Dasha.

Actually, pretty good. I think we lost 3.5-4 minutes on #3 and some on #6, which was bogus anyway due to bad mapping.

Comparative advantage was violated here. Janet should not have done those courses.

Friday Sep 10, 2010 #

7 PM

Rowing Machine 45:00 [2] 9.94 km (4:32 / km)

Very steady 18-20 spms and even splits.

Thursday Sep 9, 2010 #

Note

DVOA BOD meeting. Left Sandy's after 9:30 and then I had some work to finish. So no training, nothing.

BOD meeting was generally constructive, though not miraculous.

Wednesday Sep 8, 2010 #

Note

The TNT grill:

DSC_0007
7 PM

Run 1:03:00 intensity: (5:00 @1) + (15:00 @2) + (35:00 @3) + (8:00 @4)
shoes: Salomon SpeedCross 2 2009

TNT Media.

Everything I didn't have yesterday, had today. Some length and the "strength I need to believe." The darkness was prety beat, though.

Tuesday Sep 7, 2010 #

7 PM

Run 45:00 [2]
shoes: Salomon SpeedCross 2 2009

TNT. Got there late and it was pretty dark. Did 45 minutes easy, including an Indian Hill.

Monday Sep 6, 2010 #

Weight training 2:00 [3]

Stopped off at the playground to do 2 x (10 x dips, 8 x chin-pullups).
4 PM

Run 45:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

Easy, out to Trader Joe's. The legs were really flat today.

I haven't been doing enough training to be able to handle two good efforts in a row...

Sunday Sep 5, 2010 #

Note

Freshened the "Running" playlist. Pruned some Journey, U2, Live, and others. Added some Metallica, Nirvana, cheesy 80s soundtracks, rotated some trance, added one new Eminem.

Weight training 7:00 [3]

Pushups, situps, pullups.
6 PM

Run 45:23 [2] 5.85 mi (7:45 / mi)
shoes: Reebok Bobby Curtis

http://www.gmap-pedometer.com/?r=3926706

Cruised on the way out. Touched the boathouse in 45:23. (Didn't net out the stops.)
7 PM

Run 38:49 [4] 5.85 mi (6:38 / mi)
shoes: Reebok Bobby Curtis

Since I decided to push it on the way back, I will log this one separately.

The improved playlist obviously helped a lot. I wonder if I could objectively measure the efficacy of a given song? The new Eminem seemed to provide a boost (as did Training Montage, which happily coincided with the start of this segment.)

I will continue to improve upon this. A little Foo Fighters is next to be added.

(This time I did net out the stops, which came to 31 seconds.)

Run warm up/down 5:00 [1]
shoes: Reebok Bobby Curtis

« Earlier | Later »