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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: z-man

In the 30 days ending Nov 30, 2002:

activity # timemileskm+m
  Running12 6:56:30 42.59(9:47) 68.54(6:05)
  Weights3 2:35:00
  Orienteering2 1:35:14 7.79(12:14) 12.53(7:36) 19013 /14c92%
  Cross-training2 1:00:00
  Stretching3 30:00
  Race1 29:05 5.0(5:49) 8.05(3:37)
  Tempo1 12:00 0.75(16:06) 1.2(10:00)
  Total16 13:17:49 56.12 90.32 19013 /14c92%

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Saturday Nov 30, 2002 #

Running 10:00 [2] 2.0 km (5:00 / km)

Run on treadmill in local club just to warmup before the workout.

Weights 1:15:00 [3]

Haven't done weightes in a while, so did a bit of everything this time.

Thursday Nov 28, 2002 #

Running 10:00 [1] 1.5 km (6:40 / km)

A warmup run before the turkeytrot race in Prospect Park with Boris (Greg felt seek and stayed home)

Race 29:05 [5] 5.0 mi (5:49 / mi)

The race for a cake. Boris had a very good run as well and stayed close for almost entire race. My splits are 5:50, 6:00, 6:09, 5:35, 5:30.

Running 12:00 [3] 1.0 km (12:00 / km)

A cool down run after the race.

Wednesday Nov 27, 2002 #

Running 11:00 [2] 2.5 km (4:24 / km)

Easy running (very cold)

Stretching 10:00 [1]

Got warmer afterwards :)))

Tuesday Nov 26, 2002 #

Running 20:00 [2] 4.5 km (4:27 / km)

A warm up run before intervals

Running 22:00 [4] 1.6 km (13:45 / km)

Did 8x200m not steep at all hill intervals+easy running in between no rest.

Running 20:00 [2] 2.0 km (10:00 / km)

A cool down run plus fair amount of stretching in the end. Feel relatively rested.

Sunday Nov 24, 2002 #

Running 10:00 [2] 1.0 km (10:00 / km)

A warm up with Greg

Orienteering 57:06 [4] 6.7 km (8:31 / km)

A WCOC local meet in Paugussett. Began the course with an error but imediatelly got back on track by having a good run after that.
To see the map go to www.geocities.com/orienteernumberone/inamerica.htm...

Red - Splits

Saturday Nov 23, 2002 #

Cross-training 30:00 [3]

Work with weightes at home. (easy)

Friday Nov 22, 2002 #

Running 22:00 [3] 5.0 km (4:24 / km)

A warm-up run befor tempo work.

Tempo 12:00 [4] 1.2 km (10:00 / km)

Originally planned to do 5x400m as part of tempo work but got interupted by a heavy rain on my third loop.+ rest in between the runs.

Running 4:30 [3] 1.0 km (4:30 / km)

A cool-down run toward my car. All wet but surprisingly fresh.

Wednesday Nov 20, 2002 #

Running 50:00 [3] 12.0 km (4:10 / km)

Run 50min in relatively easy pace along the Belt Parkway.It gets bit cold in the evening, but still good weather for running.

Stretching 10:00 [1]

Fair amount of stretching afterwards. Felt not bad in overall, will have a day off tomorow.

Tuesday Nov 19, 2002 #

Running 20:00 [3] 2.0 mi (10:00 / mi)

A warm up run do to the hill intervals

Running 25:00 [4] 2.0 km (12:30 / km)

Did 10x150m hills not too hard but in productive way+easy running in between and small amount of rest before every hill.

Running 30:00 [3] 2.0 mi (15:00 / mi)

A co0l-down run+stretching at the end.

Monday Nov 18, 2002 #

Cross-training 30:00 [3]

Did some exersise with weightes+ pull ups and push ups+stretching

Sunday Nov 17, 2002 #

Running 10:00 [3] 1.0 km (10:00 / km)

Warm up before the race.

Orienteering 38:08 [4] 5.83 km (6:32 / km) +190m 5:37 / km
spiked:13/14c

HVO-DVOA Dual meet in Allamuchy. Left about a 1 min on first control and may be about another 1 min throughout the rest of the rest due to uncertainity.
But a good race day after all.

Red - Splits

Friday Nov 15, 2002 #

Running 50:00 [3] 11.0 km (4:33 / km)

Ventured into unknown corners of PP, discovered new venues for training, felt great and fresh.

Stretching 10:00 [1]

Fair amount of stretcing and relaxation.

Thursday Nov 14, 2002 #

Weights 1:00:00 [3]

Worked out with light weightes in local jym. Added couple exersize for legs as well.

Wednesday Nov 13, 2002 #

Running 15:00 [3] 3.0 km (5:00 / km)

A warm up run along the Manhattan Beach.

Running 20:00 [4] 1.0 km (20:00 / km)

Includes stretching, 5x200m dashes+ jugging in between.

Running 15:00 [3] 3.0 km (5:00 / km)

A cool down run, back home.

Tuesday Nov 12, 2002 #

Running 15:00 [2] 3.0 km (5:00 / km)

A warm up run along the Belt Parkway toward canarcy till the first bridge.

Running 10:00 [4] 1.0 km (10:00 / km)

Did 10x100m dear stride dashes. Felt quite strong and jumpy.

Running 15:00 [2] 3.0 km (5:00 / km)

A cool down run back home. Enjoyed the weather a lot. Cold rain (for a moment I thought it began to snow) and wind is exactrly what I needed to keep myself going.

Sunday Nov 10, 2002 #

Weights 20:00 [3]

Work with weightes in my backyard and another 2 hours of barbecueing in the same backyard.

Sunday Nov 3, 2002 #


Blue - Splits

Saturday Nov 2, 2002 #


Blue - Splits

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