Training Archive: j-manIn the 7 days ending 2006-05-06:
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| S | M | T | W | H | F | S | |||||||||
Saturday May 6 | ||
| Event: West Point A meet | ||
| Run 15:00 [2]2 km (7:30 / km) | |
| shoes: VJ Spikes | ||
| warmup | ||
| Orienteering race 1:21:50 [4]**** 7.5 km (10:55 / km) +410m 8:34 / km | |
| shoes: VJ Spikes | ||
| West Point blue day 1. Blew the 3rd control. | ||
| Run warm up/down 5:00 [1]0.6 mi (8:20 / mi) | |
| shoes: VJ Spikes | ||
| Cool down. | ||
| Run warm up/down 10:00 [1]1.0 mi (10:00 / mi) | |
| shoes: VJ Spikes | ||
| Sprint warmup. | ||
| Orienteering race 17:41 [5]**** 2.8 km (6:19 / km) +100m 5:22 / km | |
| shoes: VJ Spikes | ||
| West Point sprint. A very good run. | ||
Blue 1 - Splits | ||
West Point Sprint (Team fundraiser) - Splits | ||
Thursday May 4 | ||
| Run 1:30:00 [2]16.75 km (5:22 / km) | |
| shoes: VJ Spikes | ||
| TNT. Ran with Vadim. Similiar route as last time, but we didn't go into Ridley "North" and finished with several minutes on the soccer fields. | ||
| C • Good thing we're out of T-days... 2 | ||
Wednesday May 3 | ||
| Bike 10:00 [2] | |
| warmup. level 12 hills. | ||
| Weight training 30:00 [2] | |
| All legs. Same as last time, but used 30 for squats and did 2 sets.
Again, to 275 on leg press. | ||
| Cross Training 20:00 [3] | |
| max:152 | ||
| Level 10 hills.
3.96 "miles" / 282 calories. | ||
| Run warm up/down 5:00 [2]0.65 mi (7:41 / mi) | |
| shoes: Reeboks | ||
| Run to train. | ||
Tuesday May 2 | ||
| Run 1:20:00 [2]9.0 mi (8:52 / mi) | |
| shoes: Old Asics | ||
| TNT. Ran with Jim and Karl on the eastern shore, plus 10 minutes on the trail past the restaurant. I turned around and did the same route back but they took the flat road and finished before me.
A solid workout - maybe a 3 but I'm calling it 2. | ||
| C • Why aren't you running the Bil... 8 | ||
Monday May 1 | ||
| Note | |
| Wanted to go for a recovery run, but my arm needs more recovering than my legs (which feel great.) The arm is a bit bloated. | ||
| C • And you're not getting an X-ra... 9 | ||
Sunday Apr 30 | ||
| Orienteering race 2:32:00 [3]**** 18 km (8:27 / km) +610m 7:13 / km | |
| shoes: New VJ Spikes | ||
| Long O Champs.
Better run than the day before, but more manifestations of the same problem. I lost several minutes on the long route choice leg back from 4. Not only did I not take the best route, I didn't take the 2nd best, or a route anyone else would have considered. And, I didn't see any midcourse corrections. Really stupid. I felt pretty good throughout. Probably could have pushed a little harder in the middle, but there was no need. I did begin to feel incipient cramping during the late marsh crossing and thereafter slowed down and grew tentative. The final climb up the hill was a killer, not due to fatigue but mainly due to the fact that various leg muscles (calves, quads) threatened to cramp. Luckily, nothing debilitating. Also, got a branch up my nose and a mean elbow contusion. Had three gus, and one cup of water at each water stop on my course, plus 1 cup at two other aid stations I came across. (two cups of water were actually 50% gatorade/50% water.) Should have been sufficient hydration? | ||
| C • It's hard to hydrate enough. ... 4 | ||
Blue 2 (Long-O) - Splits | ||