Training Archive: j-manIn the 7 days ending 2003-10-26:
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| M | T | W | H | F | S | S | |||||||||
Sunday Oct 26 | ||
| Orienteering 1:14:25 [4]8.7 km (8:33 / km) +280m 7:22 / km | |
| Pound Mountain 2.
Boris picked me up at control 8. | ||
Blue Day 2 - Splits | ||
Saturday Oct 25 | ||
| Orienteering 1:19:29 [4]8.5 km (9:21 / km) +305m 7:56 / km | |
| Pond Mountain Day 1
Boris picked me up at control 9. | ||
Blue Day 1 - Splits | ||
Friday Oct 24 | ||
| Cross Training 30:00 [3] | |
| max:141 | ||
| easy does it.
backwards/forwards, 393 calories | ||
| Rowing Machine 10:00 [3]2.32 km (4:19 / km) | |
| nice and easy: ~2:10 | ||
| Note | |
| Goals for weekend (challenging but attainable) are to be within 10 minutes of the winner each day (~15%) assuming the winner is one of the usual suspects. | ||
Thursday Oct 23 | ||
| Cross Training 30:00 [3]3.1 mi (9:40 / mi) | |
| max:150 | ||
| backwards/forwards
408 calories 3.1 miles | ||
| Rowing Machine 12:00 [5]3 km (4:00 / km) | |
| (After 10 minute break from the cross-training)
2 minutes on at < 2:00 minutes/500 m 508 meters 1 minute paddle 2 minutes on at < 1:55 (actually around 1:52) 533 meters 1 minute paddle 2 minutes on at < 1:50 (~1:49) 555 meters 1 minute paddle 2 minutes all out (not much left: 1:49-1:51) 550 meters | ||
| Rowing Machine 4:30 [2]1 km (4:30 / km) | |
| cool down | ||
Monday Oct 20 | ||
| Weight training 50:00 [3] | |
| Back at Penn.
Complete workout. Strength is at about 85% of summer peak. | ||
| Cross Training 30:00 [4]3.34 mi (8:59 / mi) | |
| 614 calories on classic Penn machine. | ||
| Bike 30:00 [4]10.4 mi (2:53 / mi) | |
| 309 calories. It is very hard to burn a lot of calories on this thing. I maxed out the resistance on each "rest" interval and spun fast on the "hills." I then realized that for calorie purposes it doesn't matter how fast you peddle - the machine thinks it's all the same. | ||