Training Archive: Jordan.LaughlinIn the 29 days ending 2008-02-29:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | ||||||||||||||||||||||||||||||||||||||
Friday Feb 29 | ||
| Physical (Recovery Jog) 16:19 [2] 2.61 km (6:15 / km) +150m 4:51 / km | |
| ahr:139 max:152 shoes: New Balance 2 | ||
| Easy Run to get moving, Flirty and a little bit more.
Knee bothering me slightly suspected cause is gymnastics->History | ||
| PE Class (Gymnastics) 1:00:00 [3] | |
| Horizontal bar 2, Trampoline 3 | ||
Thursday Feb 28 | ||
| Orienteering (Sprint Course) 17:55 [4] * 3.5 km (5:07 / km) +191m 4:01 / km | |
| ahr:173 max:185 spiked:11/11c shoes: New Balance 2 | ||
| Times include warmup/cooldown
E-Punch Practice for the crew, sprint course on post.. This course looks too familiar, think we have done before, Actually sure that we have done it before. Good run though. Nice for the legs Wore Sweatshirt second time ever (Ordered by Palmer). Wasn't bad, just sweated a bit. Liked Dan's war wound. Think we should add it to A-meet/team propaganda. short Arm workout at end. | ||
Wednesday Feb 27 | ||
| PE Class (Gymnastics) 1:00:00 [3] | |
| AI, Long Vault 2, Trampoline 2 | ||
| Armchair (Race Analysis) 1:20:00 [0] | |
| Further Race Analysis of AZ, Much better than previous three races but still some problems in problem areas. Need to focus on them in training and upcoming competitions.
Problems: Mess up Pt 3/4/5, fix at end concentration at start Pacing Error places: Parallel Error Too slow | ||
| Physical (Recovery Jog) 24:25 [3] 4.64 km (5:16 / km) +112m 4:42 / km | |
| ahr:157 max:171 shoes: New Balance 2 | ||
| Ran out to Lee Gate and Back | ||
Tuesday Feb 26 | ||
| Physical (Intervals) 43:43 [5] 9.31 km (4:42 / km) +275m 4:05 / km | |
| ahr:160 max:190 shoes: New Balance 2 | ||
| warm up
3x 1600 x 1min rest intervals cool down Took double rest on before last interval. Times 5:45 6:01 5:55 | ||
Monday Feb 25 | ||
| Physical (Recovery Jog) 29:50 [1] 5.41 km (5:31 / km) +320m 4:15 / km | |
| ahr:148 max:166 (rest day) shoes: New Balance 2 | ||
| Recovery Jog out to Thayer, Up to Michie. Delafield Rd, down from there and back. GOAL: under 165HR - Almost
Ankles to the Bar and Push-ups. Acclimatization really made easy. | ||
| PE Class (Gymnastics) 45:00 [3] | |
| Long Vault 1 and Trampoline 1 | ||
| Armchair (Race/WUOC) 20:00 [0] | |
| Looked at WinSplits on the AZ website, got a good idea for delays and such.
Looked into 2nd week event after WUOC possibly turn WUOC into AIAD. Discovered event in Wales immediately after. http://cal.worldofo.com/?id=3136&post=0 | ||
Sunday Feb 24 | ||
| Orienteering race (Classic 2 AZ) 50:55 [5] *** 8.44 km (6:02 / km) +349m 5:00 / km | |
| ahr:178 max:200 spiked:14/14c shoes: O Shoes | ||
| Started great, felt great, was prepared. two slight time losses from route choice.
Almost a perfect race. Race Stats: 7.010KM 255 | ||
Red2 - Splits | ||
Saturday Feb 23 | ||
| Event: Western States + Intercollegiate Championships | ||
| Orienteering race (Classic 1 AZ) 1:02:59 [5] *** 9.88 km (6:22 / km) +364m 5:23 / km | |
| ahr:175 max:188 spiked:13/14c slept:4.0 shoes: O Shoes | ||
| The Course was very open. Good preparation for the terrain. Bad day before hand but started pretty well. Missed only one point, relocated immediately and then found again. Measured distance is slightly off because of one point hit stop apparently.
Elevation was not too bad until a bit through, as well as lack of water. Later found that I ran right past the point. I MEAN RIGHT PAST IT. Error was about 5 minutes. Spiked rest of controls. Was quite tired near end. Ended third for VM in this race behind Paddock-NTOA, and L-Dub, USMAOC Course Notes: 7.8km, 260M Elevation | ||
| Orienteering race (Sprint) 23:46 [5] *** 4.2 km (5:40 / km) +102m 5:03 / km | |
| ahr:178 max:189 spiked:10/14c slept:4.0 shoes: O Shoes | ||
| Before the race was not feeling well, Headache, fatigue, stomach problems, threw up felt better but not best, was quite tired from previous run and weather
Altitude not too bad until after a ways in the race Start - First to start sprint, was not set up, they were late, threw off routine Started okay, messed up one point horrible. Figured that not went far enough from Garmin. 3:15 error or so. Met McBride at 9, took away error and ensured better orienteering. Small error throughout rest of course. 2nd half very hilly, up down. Felt a lot throughout. Still finished first because first start but not good time. finished middle of the pack. Lost about 5 minutes through the race. Course Notes: 2.9km, 90M | ||
Red 1 - Splits | ||
Sprint - Splits | ||
Thursday Feb 21 | ||
| Orienteering (Sprint) 18:25 [3] ** 3.44 km (5:21 / km) +166m 4:19 / km | |
| ahr:165 max:192 shoes: New Balance 2 | ||
| Got issued new uniforms from Maj Campbell Ma'am. Really like the new uniforms
Ran a sprint course, good to get thinking, too many people close that I know, messed up a little with practice. good practice with everything though. Ready for AZ | ||
Wednesday Feb 20 | ||
| Physical (Recovery Jog) 16:20 [2] 3.38 km (4:50 / km) +81m 4:19 / km | |
| ahr:151 max:173 shoes: New Balance 2 | ||
| Ran to Thayer Gate, Around Buffalo Soldier and back.
Team Stretch, Arm workout (Push-up focused) | ||
Tuesday Feb 19 | ||
| PE Class (Gymnastics) 45:00 [3] | |
| Handspring, hands only, other stuff too. | ||
| Physical intervals (1Km/400M) 1:01:21 [4] 12 km (5:07 / km) +575m 4:07 / km | |
| ahr:169 max:190 shoes: New Balance 2 | ||
| Ran to Golf course, stretched,
ran 5-1km,400M intervals Warm-down run to cadet area was feeling good on warm-up stomach not feeling good about 500M through 1st interval, slowed for next two, fixed problem and ran three good intervals. Good Workout Bad temperature with wind after yesterday's acclimation run and slightly wet. | ||
Monday Feb 18 | ||
| Physical (Run) 35:08 [3] 5.95 km (5:54 / km) +234m 4:56 / km | |
| ahr:167 max:184 shoes: New Balance 2 | ||
| Good relaxing run except running too soon after eating. Good Training for AZ at similar temperatures (~63 by weather.com)
Hills, some distance, just relaxing good movement run. Great weather. | ||
Saturday Feb 16 | ||
| Physical (Easy Run) 41:48 [2] 5.59 km (7:29 / km) +266m 6:02 / km | |
| ahr:144 max:182 shoes: New Balance | ||
| Easy Run, Get out, get up, get moving. | ||
Friday Feb 15 | ||
| Physical tempo (Tempo Hill Run) 37:02 [4] 7.02 km (5:17 / km) +318m 4:18 / km | |
| ahr:158 max:186 slept:5.9 shoes: New Balance | ||
| Warm up Flirty down to South Dock by black stairs, tempo run to Thayer Gate and around Buffalo Soldier up to Michie, up DalyField Road. Cool down down and back.
GOAL: HR Above 170 during TEMPO RUN. - Almost achieved. few seconds under 170. Good run. | ||
Thursday Feb 14 | ||
| Orienteering (Sprint O Skill Practice) 1:30:00 [4] * 9.15 km (9:50 / km) | |
| ahr:165 max:176 | ||
| Butterfly sprint course on post. Warmup - Train station, Buffalo Soldier, Supe's Box.
Course - Loop 1 - Lead in Switch, lead out and to next. Loop 2 Memory, at least your control(memorized all but was off by one on my memory because it was the 5 controls on similar), Loop 3, Lead in Lead out switch. Enjoyed ice slides, played around had some fun. Cooldown - Kozcuzko, Thayer, Ike Arm workout - Pullups 7, Pushups 175, Abs 2 sets 40 **Shoulder bothering from Gymnastics Roundoff and Handstand Took easy on arm workout. 1HR Run, 30 Min Arms | ||
| PE Class (Gymnastics) 45:00 [2] | |
| Fun, Round off, Horizontal rope 2 | ||
Wednesday Feb 13 | ||
| Physical (Indoor) 30:00 [3] | |
| Bad weather, workout indoors, Arvin's "Stairway to Heaven"
Stair, 40PushU, Stair, 40 SU, stair, 40Lunges, stair, 30PU, stairs, 30 SU, stairs, 40 lunges, stairs, 30 PU, stairs, 40FK, stairs, 30 SU, stairs All stairs from basement to the top of the fourth floor. | ||
Tuesday Feb 12 | ||
| PE Class (Gymnastics) 45:00 [3] | |
| Rock Climbing 2 | ||
| Physical (Indoor Bike) 30:00 [3] 10.8 km (2:47 / km) | |
| Weight Lifting 1:00:00 [3] | |
| Weight lifting with Norris and Scholle. First time weight lifting. | ||
Monday Feb 11 | ||
| Physical (Hill Run) 54:42 [3] 8.09 km (6:46 / km) +395m 5:26 / km | |
| ahr:154 max:175 slept:7.0 shoes: New Balance | ||
| Started Ike Statue, Ran out past cemetery, up to Delafield Road, path to reservoir at top of ski slope, Touch radio tower at top of ski slope, come down woods toward Hudson slow, hit trail, looped to 49rd lodge, down to Washington road and in.
Also completed 100 Calf Raises each, 100 Squats, 100 Lunges, 100 dirty dogs, and 80 Sit-ups, | ||
Sunday Feb 10 | ||
| Physical (Run) 24:11 [2] 4.77 km (5:04 / km) | |
| Easy run to get out. Hit Hudson and Michie Stadium. | ||
Saturday Feb 9 | ||
| Armchair (MAJ Campbell) 3:00:00 [0] | |
| MAJ Campbell instructed on electronic methods of monitoring progress and tracking many parts. | ||
| Armchair (LTC Hendricks Instruction) 2:30:00 [0] | |
| LTC Hendricks taught how to make maps. Also taught how to print maps. Maps were designed for purpose and desire. | ||
| C • Armchair? 2 | ||
| Orienteering (Sprint Course) 20:33 [4] 3.85 km (5:20 / km) +339m 3:42 / km | |
| Sprint Course to finish Winter O weekend. 2/9/2008 15:29:51 | ||
Friday Feb 8 | ||
| Armchair 3:30:00 [0] | |
| LTC Turbyfill Manual recording method for tracking progress and problems. | ||
| PE Class (Gymnastics) 45:00 [2] | |
| Rock Climbing | ||
Thursday Feb 7 | ||
| Physical (Running) 22:29 [2] 3.85 km (5:50 / km) +119m 5:03 / km | |
Wednesday Feb 6 | ||
| Physical intervals (800M) 27:38 [5] 5.14 km (5:23 / km) +112m 4:51 / km | |
| 800M with 90Sec rest between intervals.
Finish with Legs and Abs | ||
| PE Class (Gymnastics) 45:00 [3] | |
| Retest, IOCT | ||
Tuesday Feb 5 | ||
| Physical (Light Hill Run) 16:36 [3] 3.11 km (5:20 / km) +131m 4:25 / km | |
| Finish with Arms and Abs | ||
Monday Feb 4 | ||
| Physical tempo (Hacienda) 26:45 [4] 6.34 mi (4:12 / mi) +194m 2:24 / km | |
| Finish with Legs and abs | ||
| PE Class (Gymnastics) 45:00 [2] | |
| Events and IOCT | ||
Sunday Feb 3 | ||
| Orienteering (Checking Course avenues) 59:45 [3] 6 km (9:58 / km) +758m 6:06 / km | |
| Course Avenue checking for A-Meet | ||