Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending May 31, 2011:

activity	#	time	miles	km	+m
Orienteering	3	3:43:20	19.2	30.9	580
Run	5	2:35:00	2.85	4.59
Cross Training	1	25:00
Hike	1	20:00
Weight training	1	20:00
Plyometrics	1	5:00
Total	7	7:28:20	22.05	35.49	580

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Tuesday May 31, 2011 #

Run 1:07:00
shoes: Salomon SpeedCross 2 2011

TNT.

A hot one. Convinced Nick to run the WTC course with me so I could scope it out. Felt pretty good, or at least better than Nick, getting over a cold, in the heat.

Monday May 30, 2011 #

Hike warm up/down 20:00 [1]
shoes: May 2011 Oroc 280

To the start. Very little running. Legs felt flat.

Orienteering 45:20 *** 4.4 mi (10:18 / mi) +180m 9:08 / mi
shoes: May 2011 Oroc 280

2011 Team Trials Middle.

Good orienteering for a few controls, but then horrible on 6. Jordan catches up when I was standing around. Guessed he had found the control and I took off after him. Together for a few controls until his ability through the rough stuff was enough to shake me.

Orienteering 35:00 [2] ***
shoes: May 2011 Oroc 280

Picked up some controls. Found them fine this time. Still, tricky things with contours out there that nudged me too far one way or the other.

Blue - Splits

Sunday May 29, 2011 #

Event: POC Francis Slocum State Park

Run warm up/down 8:00 [2]
shoes: May 2011 Oroc 280

A little warmup.

Orienteering race 2:06:23 *** 12.4 mi (10:12 / mi) +400m 9:16 / mi
shoes: May 2011 Oroc 280

2011 Team Trials Long.

Pretty sad, really.

Didn't do much good orienteering after around control 5. Saw Boris a bit at 6, but then hose 7. Zhyk catches up much later.

Had two cups of water at the first water stop, but none thereafter. Took two gus with me, but didn't eat any.

I didn't read the map much.

Really tired at the end.

Blue - Splits

Saturday May 28, 2011 #

Event: US Team Trials for WOC '11

Run warm up/down 20:00 [2]
shoes: Salomon SpeedCross 2 2011

Normal 20 minute pre-sprint warmup, but it was too much today.

Plyometrics 5:00 [2]
shoes: Salomon SpeedCross 2 2011

Active stretching, hopping, etc.

Orienteering race 16:37 [4] ***** 2.4 mi (6:55 / mi)
shoes: Salomon SpeedCross 2 2011

2011 Team Trials Sprint.

Not my finest performance, and an affirmation that I don't like this style of sprint orienteering (multi-level). Also, I had about the worst possible start draw (for me), as not one of the fastest guys, starting last ensured no one would be passing me. And I never saw anyone on my course.

And I never saw some of the best, or even non-stupid routes. So, so while I felt slow, and was, I clearly underperformed.

Here was another sprint that wasn't good for me: http://www.attackpoint.org/viewlog.jsp/user_20/per...

My best sprint have been forest ones, aside from WOC Hungary.

Blue - Splits

Friday May 27, 2011 #

Run 30:00

1%, 7 x strides.

Thursday May 26, 2011 #

Run warm up/down 10:00
shoes: April 2011 Asics

Run tempo 20:00 2.85 mi (7:01 / mi)

Normal level 8 hills tempo. Distance shorter than peak (3.09 miles) but I could have done about .1 miles comfortably, so within striking distance. Anyway, speed was adequate.

http://www.attackpoint.org/viewlog.jsp/user_20/per...

Wednesday May 25, 2011 #

Cross Training 25:00 [2]

Level 8, I think.

Felt pretty easy.

Weight training 20:00 [3]

Circuits, mostly upper body/core, but also some legs: light squats, extensions, presses, and calves.

When I am in shape, this would be the right timing; under current conditions... not so sure.

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