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Training Log Archive: j-man

In the 7 days ending May 6, 2009:

activity	#	time	miles		km		+m
Run	7	4:18:15	0.93		1.5
Orienteering	4	3:34:50	15.47	(13:53)	24.9	(8:38)	865
Bike	1	45:00	16.09	(2:48)	25.89	(1:44)
Cross Training	1	30:00
Weight training	1	20:00
Total	7	9:28:05	32.49		52.29		865

1:53

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Wednesday May 6, 2009 #

Note

Legs are still sore and feeling very tired. Discretion rules out a long run today.

Cross Training 30:00 [2]

Level 7 hills.

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

Level 8 hills.

I think this is what the legs needed. Almost back to normal.

Still want to do a long run tomorrow, but I feel an incipient cold. So, if it is raining, I'll stay indoors.

Tuesday May 5, 2009 #

Event: CSU Peter's Hill Park-O

Bike 45:00 [3] 16.09 mi (2:48 / mi)

Level 9 hills.

Run warm up/down 10:00 [1]
shoes: Salomon XCR

From the T to Peter's Hill and a little back and forth.

Orienteering 20:10 [3] *** 2.9 km (6:57 / km)
shoes: Salomon XCR

CSU Peter's Hill Park O.

No legs, and no contacts or ankle taping meant that I took it slow. Also overran a couple controls, especially on the sketchy arboretum area.

Run hills 28:15
shoes: Salomon XCR

Convinced Ian and Brendan to do hills with me. We agreed to do 8. What legs I had were sacrificed to the hill.

Splits:
54 (up)
220 (recovery)

102
235

101
239

105
235

329 (combined)

101
227

104
232

100
224

Run warm up/down 10:00
shoes: Salomon XCR

Back to the T and from the T to home (also includes from home to the T on the way out.)

Monday May 4, 2009 #

Note

Photos from the weekend: http://www.flickr.com/photos/18115983@N00/sets/721...

Run 1:00:00 [2]

Level 8 hills. Can't deny it: I was a little tired and sore today. But, felt better by around 40 minutes.

Weight training 20:00 [3]

Circuits only. Did 4 with 20s. Finished circuits in about 18 minutes, so did more push-ups, curls, and mini-squats until 20.

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
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
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.

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