Training Log Archive: j-manIn the 7 days ending Oct 18, 2003:
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Saturday Oct 18, 2003 #
Map Hike/Run 25:00 [2]
Warmup:
placed flags for the sprint.
placed flags for the sprint.
Orienteering 14:33 [4] 2.15 km (6:46 / km) +50m 6:04 / km
Ran the birthday sprint. Went out hard (too hard?) and brain shut down by 6th control.
This was probably a 4.5 effort.
This was probably a 4.5 effort.
Orienteering 13:31 [4] 2.15 km (6:17 / km) +50m 5:38 / km
After ~7 minutes break, R2. This time cleaner, except 2nd control when Angelica and Dasha threw me off. Hit 6 better.
Definitely possible to run this course better in theory (micro-route choice, knowledge of particular terrain detail, practice) but these are the sort of things you can't count on in real Orienteering. So, this is an appropriate measure of current speed and capability.
Definitely possible to run this course better in theory (micro-route choice, knowledge of particular terrain detail, practice) but these are the sort of things you can't count on in real Orienteering. So, this is an appropriate measure of current speed and capability.
Map Hike/Run 15:00 [1] 1.0 km (15:00 / km)
cool down
Thursday Oct 16, 2003 #
Bike 12:00 [1] 2.4 mi (5:00 / mi)
To/from gym
Weight training 15:00 [3]
abs and upper body
Cross Training 30:00 [3] 3.05 mi (9:50 / mi)
backwards/forwards machine
405 calories
405 calories
Wednesday Oct 15, 2003 #
Cross Training 30:00 [4] 4.5 mi (6:40 / mi)
max:165
530 calories at level 11 on the arms + legs Yale trainer.
This was supposed to be easy but I figured out a better way to max workouts on this machine: on the flat intervals I sought to keep calories at +1000 (~70 spm) and on the "interval" part I tried to exceed 1200. I generally managed it, though at the "steep" level, spm fell to ~60. Anyway, overall, pulse was always ~160+.
This was supposed to be easy but I figured out a better way to max workouts on this machine: on the flat intervals I sought to keep calories at +1000 (~70 spm) and on the "interval" part I tried to exceed 1200. I generally managed it, though at the "steep" level, spm fell to ~60. Anyway, overall, pulse was always ~160+.
Rowing Machine 30:00 [3] 7.3 km (4:07 / km)
(~3 minute break between sets)
Also supposed to be easy.
Started at 2:05-2:10 for first 10, held around 2:05 for second, and below 2:05 (~2:03) for last. At 2 minutes to go, went to 1:50 but couldn't hold it and crept up ~1:54 in last minute.
spm roughly 21 throughout save last 3-4 minutes.
And, I did exactly 470 calories, making a grand total of 1000. Truly, an hour of power, though admittedly there is a way to go before distance/speed is anything to write about.
Also supposed to be easy.
Started at 2:05-2:10 for first 10, held around 2:05 for second, and below 2:05 (~2:03) for last. At 2 minutes to go, went to 1:50 but couldn't hold it and crept up ~1:54 in last minute.
spm roughly 21 throughout save last 3-4 minutes.
And, I did exactly 470 calories, making a grand total of 1000. Truly, an hour of power, though admittedly there is a way to go before distance/speed is anything to write about.
Bike 15:00 [1]
To/from gym.
Monday Oct 13, 2003 #
Weight training 15:00 [3]
quick upper body and abs.
Cross Training 30:00 [4]
On "high calorie" machine. Level 8. Did 574 calories, or so it said.
Rowing Machine 10:00 [4] 2.52 km (3:58 / km)
Dogged first 5 minutes. But, then added some power. Penultimate minute brought down to 155-157 and final minute to < 145.