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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending May 3, 2009:

activity # timemileskm+m
  Run6 3:15:00 0.93 1.5
  Orienteering3 3:14:40 13.67(14:14) 22.0(8:51) 865
  Weight training1 30:00
  Total6 6:59:40 14.6 23.5 865
averages - weight:161lbs

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Sunday May 3, 2009 #

Run warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Spring 2009 Integrators

To the start.

Orienteering 1:42:38 [4] **** 11.1 km (9:15 / km) +600m 7:17 / km
shoes: Spring 2009 Integrators

2009 TT Long Blue. Another decent, though not great race.

I didn't have any problems finding controls, but many routes (both macro and intermediate) gave up a number of minutes in the aggregate.

Long Blue - Splits

Saturday May 2, 2009 #

Orienteering warm up/down 30:00 [2] **** 3.0 km (10:00 / km)
shoes: Spring 2009 Integrators

Out on the model in the rain before the middle. Visited a couple controls, but not all. Worried about getting back in time.

Run warm up/down 25:00 intensity: (5:00 @1) + (20:00 @2)
shoes: Spring 2009 Integrators

Run to the start and some jogging while standing around.

Orienteering race 45:46 [4] **** 4.9 km (9:20 / km) +265m 7:21 / km
shoes: Spring 2009 Integrators

2009 TT middle. A decent race.

Middle Blue - Splits

Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet
 

Run warm up/down 20:00 [2]
shoes: Salomon XCR

Warmup before the TT sprint. Not all contiguous, but adequate and felt good.

Orienteering race 16:16 [4] **** 3.0 km (5:25 / km)
shoes: Salomon XCR

2009 TT sprint. Disappointing and frustrating doesn't really sum it up. I think this race has left permanent psychological scars. I don't know whether I will or should get over it. It was didactic, I suppose, but so is getting run over by a bus.

Sprint 3 - Splits

Thursday Apr 30, 2009 #

Run 15:00 [2]
shoes: February 2008 Asics

Level 8 hills.

Run intervals 10:00 intensity: (5:00 @2) + (4:30 @3) + (30 @4)
shoes: February 2008 Asics

.5%, 5x1 on 1 off. Most fast parts were 10mph, but the last went up to 11.5. Legs nicely programmed.

Run 10:00 [2]
shoes: February 2008 Asics

Level 8 hills.

Note

Noticing my relatively inferior ranking, perhaps I should follow others' lead and run M35 in sprints. 5 of my 18 ranked races were sprints, and we know, or should know, how these things are ranked.

Wednesday Apr 29, 2009 #

Run 45:00 [2]
shoes: February 2008 Asics

Level 8 hills.

Tuesday Apr 28, 2009 #

Note
(rest day)

In NYC. Had planned to go for a run in the gym, but it closed at 10:00PM despite declarations it was open 24 hours.

Monday Apr 27, 2009 #

Note
weight:161lbs

Greg remarked at West Point that I was fat. I won't disagree. But, today after my workout I weighed in at 161. That is close to fighting weight.

Run 1:00:00 [2]
shoes: 9 2007 Saucony

Level 8 hills.

Weight training 30:00 intensity: (15:00 @2) + (15:00 @3)

Basically, 15 minutes of machines (chest, legs) and 15 minutes of circuits (with 20.)

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