Training Log Archive: j-man

In the 7 days ending Nov 5, 2005:

1:40

0:00

rowing 35:00 [3] 5.0 mi (7:00 / mi)

alumni row. 2nd out of 3. first boat only had 3 alumni, the rest were current guys.

Orienteering 50:00 [2] *** 6.0 km (8:20 / km)
shoes: Spikeless VJs

A little bit of running with a map.

Bike 19:00 [2] 3.5 mi (5:26 / mi)
ahr:120 (rest day)

to work

Bike 20:00 [2] 3.5 mi (5:43 / mi)
(rest day)

from work

Run 1:30:00 [2] 10.52 mi (8:33 / mi)
ahr:125 max:137 shoes: Reeboks

Deliberately kept it very easy. Legs felt poor (as they should) given recent activity.

Weight training 30:00 [3]

Hard on the legs. E.g., 2 x 25 lunges, peaked at 295 leg press (4 x 20 by 2) and again, 3 from the bottom leg extensions. Also some upper body.

Cross Training 20:00 [3]

3.68 miles, level 10

Run 10:00 [3] 1.17 mi (8:33 / mi)
shoes: Adidas

level 9 hills, 7 mph

Bike 40:00 [2] 7.0 mi (5:43 / mi)

to/from work

Bike 40:00 [2] 7.0 mi (5:43 / mi)

to/from work

Run 54:27 [4] 8.0 mi (6:48 / mi)
shoes: Asics

DVOA Tuesday evening training

Note

Hooray, SEPTA strike!! Woohoo!

Run 1:28:43 [3] 12.3 mi (7:13 / mi)
shoes: Reeboks

Same distance on the outbound leg as last time, but a little slower coming back.
45:00
43:42

Run warm up/down 2:33 [2] 0.25 mi (10:13 / mi)
shoes: Reeboks

around the block

Run warm up/down 8:00 [2] 1.0 mi (8:00 / mi)
shoes: VJ Spikes

warmup

Orienteering race 38:40 [4] *** 6.3 km (6:08 / km) +120m 5:36 / km
shoes: VJ Spikes

Washington Crossing red

Orienteering warm up/down 25:00 [2] *** 3.0 km (8:20 / km)
shoes: VJ Spikes

control pickup