Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending Sep 11, 2005:

activity	#	time	miles		km		+m
Orienteering	3	4:41:31	21.63	(13:01)	34.81	(8:05)	500
Run	4	2:18:00	16.5	(8:22)	26.56	(5:12)	112
Cross Training	1	20:00
Bike	1	15:00	5.2	(2:53)	8.37	(1:48)
Weight training	1	11:00
Total	6	7:45:31	43.33		69.74		612

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Sunday Sep 11, 2005 #

Orienteering race 3:03:50 [3] **** 19.0 km (9:41 / km) +400m 8:45 / km
shoes: VJ Spikes

Mega

THE MEGA - Splits

Saturday Sep 10, 2005 #

Event: 2005 Sprint Series Finals

Run warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: VJ Spikes

before, between, and after sprints.

Orienteering race 19:34 [4] **** 2.8 km (6:59 / km)
shoes: VJ Spikes

Sprint #1

Orienteering race 18:14 [4] **** 2.8 km (6:31 / km)
shoes: VJ Spikes

Sprint #2

Orienteering race 17:25 [4] **** 2.8 km (6:13 / km)
shoes: VJ Spikes

Sprint #3

Orienteering warm up/down 15:00 [2] ** 1.5 mi (10:00 / mi)
shoes: VJ Spikes

picked up a few controls after sprint

Round 1 Men's Heat 1&2 - Splits

Round 2 Men's Heat 1&2 - Splits

Round 3 - The Finals! - Splits

Thursday Sep 8, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
ahr:116 max:129 shoes: Asics

to gym

Weight training 11:00 [2]
ahr:100 max:129

Quick, light upper body.
For some reason I thought it would be desirable to be slighly tight in the upper body Saturday.

Cross Training 20:00 [3]
ahr:143 max:155

Did level 14 (new machine) random.
Still getting used to these things. The heavy resistance seems too heavy, light too light, and the overall motion too loose. Complainer, eh?

Bike 15:00 [2] 5.2 mi (2:53 / mi)
max:140

level 12 hills
Got up to 150 rpm - that is really spinning!

Wednesday Sep 7, 2005 #

Run 1:00:00 [3] 7.5 mi (8:00 / mi)
ahr:132 max:148 shoes: Adidas

Tuesday Sep 6, 2005 #

Run warm up/down 6:30 [2] 0.75 mi (8:40 / mi)
shoes: Adidas

to gym

Run 30:00 [3] 3.5 mi (8:34 / mi) +112m 7:48 / mi
ahr:140 max:148 shoes: Asics

2%, 7 mph

Run intervals 15:00 [4] 2.0 mi (7:30 / mi)
ahr:147 max:174 shoes: Asics

Short intervals, .5%
2 minute warmup @ 6 mph
1 minute on @ 10 mph, 1 minute @ 6mph recovery
5th interval was @ 12 mph

Monday Sep 5, 2005 #

Orienteering race 10:58 [4] *** 2.5 km (4:23 / km) +50m 3:59 / km
shoes: Spikeless VJs

Birthday sprint.
Calves re-aggravated - probably due to pounding the downhills again. May have been better to run in running shoes.

Orienteering 16:30 [2] *** 2.5 km (6:36 / km) +50m 6:00 / km
shoes: Spikeless VJs

Re-run, jogging with Dasha. Didn't think it wise to pound the calves again (I think this was a wise choice.)

Time includes drinking.

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