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Training Log Archive: j-man

In the 7 days ending Oct 22, 2006:

activity

time

miles

Orienteering

2:57:24

13.67

(12:59)

22.0

(8:04)

610

Run

1:45:00

13.32

(7:53)

21.44

(4:54)

Cross Training

1:35:00

Weight training

1:00:00

Rowing Machine

10:00

1.52

(6:36)

2.44

(4:06)

Total

7:27:24

28.51

45.88

610

averages - weight:160lbs

1:52

0:00

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Sunday Oct 22, 2006 #

Event: Sebago Lake

Orienteering race 1:52:24 [3] **** 14.0 km (8:02 / km) +410m 7:00 / km
shoes: New VJ Spikes

Long blue club champs.

Competition not deep, but good.

Don't think I've ever won this before, so that is a plus.

Race was good, but not great. I was not at all happy at a few places and also made semi-substantial mistakes on 3 controls. And again, as Canada, I had some amazingly good legs.

Blue - Splits

Saturday Oct 21, 2006 #

Orienteering 1:05:00 [2] **** 8.0 km (8:08 / km) +200m 7:13 / km
shoes: VJ Spikes

Easy training at FCN. Lots of pace and compass from point feature to point feature. Also, more running on rock than I intended on an easy training day. Perhaps that proved to be helpful.

Forest was not good in places. Sad.

Friday Oct 20, 2006 #

Cross Training 30:00 [4]
max:156 weight:160lbs

507 calories, level 7 Precor.

Thursday Oct 19, 2006 #

Run warm up/down 13:00 [2] 1.7 mi (7:39 / mi)
shoes: Mizuno

Warmup. Included 4 laps:
1:55
1:53
1:50
1:47

Run intervals 40:00 [3] 5.0 mi (8:00 / mi)
max:166 shoes: Mizuno

TNT. Bob, Dasha, and Sandy. EricW was there too, doing strange race walking, sideways strides, and other stuff.

Threshold intervals. 4 x 1 mile. Goal was 6:00.

First one was maybe 5 seconds fast, but other 3 were 6:00 +/- 1 second, so very consistent. Luckily, lights came on after 1st one, so I could see the track and the watch.

Recovery was 1 lap at 2:00-2:30 pace.

Run warm up/down 7:00 [2] 0.8 mi (8:45 / mi)
shoes: Mizuno

Cooldown

Wednesday Oct 18, 2006 #

Cross Training warm up/down 10:00 [2]

To losen up on the Precor. Level 4.

Weight training 35:00 [2]

Everything, but I ran out of time for lunges.

Went down to 270 (x 20 x 4) on leg press. By 2.

Rowing Machine 10:00 [3] 2.44 km (4:06 / km)

Just wanted to see how this felt. Rowed on one of the baby blue new new machines. Splits started out at 2:05 but got faster--down to about 1:58.

Cross Training 25:00 [3]
max:139

More Precor. Forgot what the calories were, but kept SPM around 190. Level 5.

Tuesday Oct 17, 2006 #

Run 39:24 [2] 5.17 mi (7:37 / mi)
shoes: Reeboks

TNT. Only me. Lousy night but decent run.

http://www.gmap-pedometer.com/?r=497995

Run warm up/down 5:36 [2] 0.65 mi (8:37 / mi)
shoes: Reeboks

Cooldown.

Monday Oct 16, 2006 #

Note

Some thoughts on international business...

I am not an international businessman of the stature of some I know, but I have been around. I think it is the case that even the most successful conglomerates, raking in money hand over fist, may at times seek to make acquisitions or enter ventures that ex ante, make sense.

But, as the venture goes on, it proves to be bewildering difficult to make profitable, despite the best efforts of our firm's superstar CEO. At times like these, even if the venture must be sold at a fire sale price, you need to do it. It is not worth dragging down the rest of the business and besmirching your otherwise stellar reputation.

Weight training 25:00 [2]

A bit of everything. Did 25 lunges.

Cross Training 30:00 [2]

~410 calories, level 4 Precor.

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