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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending Apr 28, 2008:

activity # timemileskm+m
  Run4 3:48:50
  Orienteering1 1:34:00 1.86 3.0
  Rowing Machine1 30:00
  Total5 5:52:50 1.86 3.0

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Monday Apr 28, 2008 #

Run 1:00:00 intensity: (6:00 @1) + (50:00 @2) + (4:00 @3)
shoes: Salomon XCR

Ran with Kolya over to the track and back. Great evening for running.

He did a couple of 200 meter stretches fast and I tagged along.

Sunday Apr 27, 2008 #

Event: QOC Rosaryville
 

Rowing Machine 30:00 [2]

Another crazy day. I had hoped to do more later, but there was no time.

Saturday Apr 26, 2008 #

Run 15:00 [2]
shoes: Salomon XCR

Setting up the compass exercise.

Run 10:00 [1]
shoes: Salomon XCR

Compass exercise with the kids.

Run 15:00 intensity: (3:00 @1) + (11:00 @2) + (1:00 @3)
shoes: Salomon XCR

3000 meter test. Includes warmup and cooldown. Ran with Allison. She did well and showed nice running form.

Orienteering 30:00 [2] *** 3.0 km (10:00 / km)
shoes: Salomon XCR

Orange compass control picking course.

Did most of it shadowing Ethan. He did well, especially on the the lattter legs.

Orienteering 1:00:00 intensity: (5:00 @1) + (45:00 @2) + (7:00 @3) + (3:00 @4) ***
shoes: May 2007 Integrators

Shadowing, rellocation, etc. drills with Andrew Childs and Amos Meeks.

We did some good stuff. We each had an episode where we were not completely "on."

The Integrators were so stiff and painful to put on, but they loosened up eventually. First time I wore them since the pig.

My upper left glute was quite tight--residual from the too fast strides I did on Thursday.

Orienteering hills 4:00 [4]

Map memory hills. I love this exercise.

Friday Apr 25, 2008 #

Event: 2008 Northeast Junior Training Camp
 

Thursday Apr 24, 2008 #

Run 1:00:00 intensity: (42:30 @2) + (10:00 @3) + (6:00 @4) + (1:30 @5)
shoes: 9 2007 Adidas

TNT. Ran with Sandy. A couple nice hills, fartlek and temp stretches, and 4 150 strides at maximum speed at the end on the grass.

Tuesday Apr 22, 2008 #

Note

I did my civic duty today. I voted for a candidate for president that has no chance of being elected, but I certainly did not need to compromise my principles to cast this vote.

Run 1:08:50 [2]
shoes: Reeboks

TNT. Ran with Jim, more or less.

Very nice, easy run.

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