Training Archive: j-manIn the 7 days ending 2004-07-04:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Jul 4 | ||
| Run 5:00 [2] | |
| warmup | ||
| Orienteering 14:45 [5]2.7 km (5:28 / km) +65m 4:53 / km | |
| ahr:164 max:168 spiked:12/18c | ||
| Wyatt's appartment complex sprint. Really fun and great use of... well, an appartment complex.
It seems like the Russian contingents' muscles may have sucked, so they didn't show... | ||
| Orienteering 20:48 [4]3.2 mi (6:29 / mi) +150m 3:32 / km | |
| ahr:161 max:166 | ||
| Time trial course. Slowness relative to Vadim was evident on first leg. On the way to 5th I assiduously stuck to trail, a mental lapse and physical cop-out that let Nadim and Ted get away. And then I messed up the last leg (took an unmapped trail.) | ||
Sprint - Splits | ||
Friday Jul 2 | ||
| Weight training 25:00 [3] | |
| Mostly upper body | ||
| Bike 20:00 [3]7.2 mi (2:47 / mi) | |
| 180 calories (I think) on level 14 hills. | ||
| Rowing Machine 5:00 [2] | |
| Warmup. 2:30 splits. | ||
| Rowing Machine 9:47 [4]2.5 km (3:55 / km) | |
| Rowing Machine 5:00 [3] | |
| Cooldown. 2:12-2:15 splits. | ||
Thursday Jul 1 | ||
| Run 2:00:00 [3] | |
| ahr:140 max:158 | ||
| Valley Forge.
Decided to mix things up by going up Mt. Misery (from the north). Then after going down I decided to go back up again from the south. I still had an hour to kill, though, and by the end I was tired. Glad I wore running shoes and not O shoes - the west side of the valley is really rocky (on the trails especially.) | ||
Wednesday Jun 30 | ||
| Weight training 18:00 [3] | |
| Quick. Higer reps, mostly legs. | ||
| Cross Training 30:00 [4] | |
| ahr:150 max:156 | ||
| Felt tired. Not a good show. | ||
| Rowing Machine 10:06 [4]2.5 km (4:02 / km) | |
| max:162 | ||
Monday Jun 28 | ||
| Weight training 41:30 [3] | |
| ahr:109 max:145 | ||
| As an experiment, I logged the heart rate of a standard, balanced weight workout.
Today was heavier on legs, but highest heart rate was late in the workout, actually on arm curls. From HR monitor, calories spent was 323 but that is probably low. | ||
| Cross Training 30:00 [4] | |
| ahr:147 max:155 | ||
| Level 14 hills. 586 calories.
Legs starting to feel tired. | ||
| Bike 30:00 [3]10.8 mi (2:47 / mi) | |
| max:148 | ||
| Level 14 hills.
281 calories. Legs more tired. | ||
| Run 15:00 [3]1.5 mi (10:00 / mi) | |
| ahr:143 max:152 | ||
| Level 11 hills.
Legs most tired. | ||
| Note | |
| This was the "hard" workout of the week.
Total calories 323+586+281+193=1383 | ||