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Training Log Archive: j-man

In the 7 days ending Apr 15, 2009:

activity

time

miles

Run

7:44:00

33.38

53.72

Bike

1:00:00

19.0

(3:09)

30.58

(1:58)

Weight training

47:00

Orienteering

19:00

1.86

(10:12)

3.0

(6:20)

13c

Hike

10:00

Total

10:00:00

54.24

87.3

13c

3:00

0:00

» now

Wednesday Apr 15, 2009 #

Run 2:50:00 17.0 mi (10:00 / mi)
shoes: Salomon SpeedCross 2 2009

Decided to do a 3 hour run today. So I did, more or less.

It miraculously worked out to 17 miles, which is kind of slow, but that trail that I got on around midway was killer.

The last hill I practically had to crawl up.

http://www.gmap-pedometer.com/?r=2731927

Hike 10:00
shoes: Salomon SpeedCross 2 2009

These are the portions when it was too steep and/or gnarly to run.

Tuesday Apr 14, 2009 #

Event: CSU Hammond Pond Park-O

Bike 1:00:00 [2] 19.0 mi (3:09 / mi)

Level 8 hills.

Run warm up/down 11:00 [2]
shoes: Salomon SpeedCross 2 2009

Easy warmup.

Orienteering race 19:00 [4] **** 3.0 km (6:20 / km)
13c shoes: Salomon SpeedCross 2 2009

CSU Hammond Pond Park O.

Very nice little park and nice course by Alex. Very much fun.

http://www.flickr.com/photos/18115983@N00/34447855...

Did reasonably well. Slacked off a bit at the end and had some hestitations at the beginning and the end. The mapping was pretty good, but the drafting is weird.

Run warm up/down 26:00
shoes: Salomon SpeedCross 2 2009

Immediately went into a cooldown, but this was a bit more. I did a bit of terrain running (because the terrain was so nice) and some agility stuff.

Monday Apr 13, 2009 #

Run 46:00 [2]
shoes: 9 2007 Saucony

To and from the Bermans and a little bit of spiraling on the way there.

Weight training 15:00 [2]

Pullups, pushups, abs and some ankle exercises.

Sunday Apr 12, 2009 #

Run 1:00:00 [2]
shoes: 9 2007 Saucony

Level 8 hills. Tired.

Saturday Apr 11, 2009 #

Note
(rest day)

We moved today. It was exhausting and precluded real training. I don't know that this activity was constructive for my overal training objectives, so I'll log it as a rest day.

Friday Apr 10, 2009 #

Note

I made a partial effort to state my case in another forum, so I will just restate it here for my own conscience:

1) I still think the M/F21 middle finals for the CSU A event are too long.
2) Both day 1 green courses are too long, but especially Green Y.

I hope I am wrong.

With respect to point 2, I will be wrong if winning times on green are 50-55 minutes. With respect to point 1, I will be wrong if winning times are more than 30 minutes*. By those criteria I do not expect to be wrong, but I suppose people do dispute what is wrong and right these days.

* This criterion is not currently reflected in the current USOF rules, but it is in the soon to be published USOF rules for middle events that include multiple courses on one day. Those rules changes nod to recent program changes at WOC, for instance, where qualis had a winning time of 25 minutes and the final 33 minutes. I suppose it is germane whether US "elite" performances are more or less susceptible to relative degradation when running back to back on one day. I don't have an opinion about that.

Run 16:00 [2]
shoes: 9 2007 Saucony

Warmup.

Run 6:00 [2]
shoes: 9 2007 Saucony

Warmup, part 2. First 3 minutes at 7mph, then 2 at 8, and 1 at 8.5.

Run 20:00 2.78 mi (7:12 / mi)
shoes: 9 2007 Saucony

This was silly easy.

Level 8, 8.1 mph. Took it up to 8.5 at 16, and then to 10 by 19, and 10.5 by 19:30. It all felt swell.

Run 16:00 1.6 mi (10:00 / mi)
shoes: 9 2007 Saucony

Started at level 6, then went up to 8, 10, and 12% over the last 6 minutes, by 2.

Run warm up/down 2:00 [2]
shoes: 9 2007 Saucony

Just some random cooldown.

Weight training 32:00

Some machines and then 3 circuits

Magnificent came on as I was finishing up and that is such a great song I had to do some extra.