Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending Oct 22, 2005:

activity

time

miles

Run

4:05:35

31.11

(7:54)

50.07

(4:54)

Orienteering

2:11:30

11.59

(11:21)

18.66

(7:03)

Rowing Machine

40:53

6.21

(6:35)

10.0

(4:05)

Weight training

20:00

Total

7:17:58

48.92

78.72

1:31

0:00

» now

Saturday Oct 22, 2005 #

Orienteering 50:00 [2] *** 6.0 mi (8:20 / mi)
shoes: The odd couple

Around FCN. My original plan was greatly scaled back because of the unexpected presence of hunters. Still, I found some platforms.

Vegetation sucked. (Foreshadowed Sunday.)

Friday Oct 21, 2005 #

Run 40:00 [2] 5.0 mi (8:00 / mi)
max:140 shoes: Adidas

Very easy to path split in front of museum. Out in 20 = back in 20.

Thursday Oct 20, 2005 #

Run warm up/down 5:45 [2] 0.75 mi (7:40 / mi)
shoes: Asics

to gym

Weight training 20:00 [2]
ahr:110 max:132

Generally easy, but went up fairly high on leg extensions and leg press. Not a lot of reps, though. Did some upper body, too.

Run 20:00 [3] 2.31 mi (8:39 / mi)
ahr:144 max:154 shoes: Asics

level 10 hills, 7 mph

Run warm up/down 5:34 [2] 0.75 mi (7:25 / mi)
ahr:129 max:139 shoes: Asics

from gym

Wednesday Oct 19, 2005 #

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

to gym

Rowing Machine 40:53 [3] 10.0 km (4:05 / km)
ahr:146 max:155

5000 m splits roughly even;
around 25 spm on average

Run warm up/down 6:45 [2] 0.75 mi (9:00 / mi)
shoes: Asics

from gym. very tired

Tuesday Oct 18, 2005 #

Note

Here is a picture of Dasha's ankle Saturday - one week after the injury. The swelling is down nicely but the vibrant colors remain.
http://www.masalkov.com/album/2005/RightAnkleTwist...

Run 1:26:47 [2] 11.2 mi (7:45 / mi)
ahr:136 max:150 shoes: Adidas

Out in 45:00, back in 41:46 (5.6 miles)

Run warm up/down 3:14 [2] 0.4 mi (8:05 / mi)
ahr:131 max:144 shoes: Adidas

around the block 1.5 times

Monday Oct 17, 2005 #

Run 1:01:00 [2] 8.0 mi (7:37 / mi)
shoes: Asics

Ran to and touched the rock tunnel at Spring Garden Bridge. Out in 30:00, back in 28:45. Remainder was once lap around the block.

Sunday Oct 16, 2005 #

Run warm up/down 10:00 [1] 1.2 mi (8:20 / mi)
shoes: VJ Spikes

warmup

Orienteering race 1:21:30 [4] 9.0 km (9:03 / km)
shoes: VJ Spikes

Boulder Dash blue day 2

Blue Day 2 - Splits

« Earlier | Later »