Training Archive: Jordan.LaughlinIn the 31 days ending 2008-10-31:
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| W | H | 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 Oct 31 | ||
| Physical (Stretching) 30:00 [1] | |
| Lots of stretching, some muscles were tight and a muscle in my leg was hurting a little bit as well. | ||
Thursday Oct 30 | ||
| Physical (Intervals) 35:58 [3] 6.1 km (5:54 / km) +281m 4:48 / km | |
| ahr:150 max:179 shoes: Mizuno Wave Rider | ||
| Ran intervals today. The plan 1as 6-1mile intervals. I ended up only doing 4 of them because my quad or hamstring was tight and was giving me some pain. Also the distance was only 1500 meters (From Grant Circle to Thayer Gate.)
4 minute rest in between each. | ||
Wednesday Oct 29 | ||
| Physical (APFT) 45:00 [4] 2.0 mi (22:30 / mi) | |
| shoes: Mizuno Wave Rider | ||
| APFT in the cold and wind. Fortunately it was not raining.
Push-ups - 81 - 110pts Sit-ups - 88 - 110pts Run - 12:12 - 116pts Total - 336pts Unfortunately for the run I started out way too fast and then ended up dry heaving at about 600M, some water from 700-1000M, made up all of my time on the second mile. Not bad but not good either. On another Note: It looks almost for certain that I will unfortunately not be able to go to JWOC this summer because of a conflict with my military training (can't postpone it like I did last year). With the new schedule we may be able to bring some people to O-Ringen possibly... Hmm... ideas are formulating. Enjoy Italy everyone! Hope to see y'all in Europe this summer. | ||
| C • yeah, but... 2 | ||
| C • Oh no! 1 | ||
Tuesday Oct 28 | ||
| Physical (Short Run) 15:54 [3] 3.47 km (4:35 / km) +246m 3:23 / km | |
| shoes: Mizuno Wave Rider | ||
| Quick run in the cold, wind, and rain. Used it to get moving and prep for the APFT tomorrow.
Did some push-ups and sit-ups Snow tonight possibly. | ||
Monday Oct 27 | ||
| Orienteering (AAR and Such) 2:00:00 [0] | |
| Team AAR for the weekend
General team direction Quick route Rankings WUOC Brief | ||
Sunday Oct 26 | ||
| Orienteering race (NEOC MT Tom Day 2 Red) 1:03:46 [5] *** 8.35 km (7:38 / km) +1321m 4:16 / km | |
| ahr:170 max:192 spiked:12/15c shoes: VJ Falcon W Superfeet Insoles | ||
| 6.8KM, 275M, 15Ctl, MT Tom 1:10000, 5M
Started out bad, the first control sent me for a round. Got to the first control the same time as John Goodwin and Hillary Saeger. (4 minutes behind) Kept my cool and just kept running my course Went through didn't have a problem really for a while. Few little bobbles or off to the side but almost all were caught. Going to 4 checked my number, hit the point which was not the number I was looking for wait, run 50M check my clue sheet again then realized that I was actually at my control. Another problem going to 14, ended up going too high too fast. Bumbled around for a bit then got it. Felt alot better, had a satisfactory course (Finially got out of my rut) APFT Wednesday... | ||
Red Day 2 - Splits | ||
Saturday Oct 25 | ||
| Event: NEOC Heart and Troll Revival A-Meet | ||
| Orienteering race (NEOC MT Tom Day 1 Red) 1:27:15 [4] *** 6.6 km (13:13 / km) +360m 10:23 / km | |
| ahr:173 max:193 spiked:8/17c shoes: VJ Falcon W Superfeet Insoles | ||
| 6.6KM 360M climb 17Controls, MT Tom 1:10000 5M
Bad course. Horrible day. Started out bad, few good points but was a horrible day. Was bumbling around like and idiot. Not running too fast just not having it work. Not happy with my course. Physically tired as well. | ||
Red Day 1 - Splits | ||
Thursday Oct 23 | ||
| Orienteering (Team Meeting (Leadership)) 2:00:00 [0] | |
| General stuff Lots of discussion
Listening for me. | ||
Wednesday Oct 22 | ||
| Orienteering 43:03 [3] 3.38 km (12:44 / km) +619m 6:39 / km | |
| ahr:130 max:174 shoes: I-Nov 8 RocLlite 305 (USM11) | ||
| Picked up 3 controls for Scholle (one was the disputed control) Then joined the rest of the team that was doing a wheel type course (one person set, come to start , another go to the set point, move it and come back to start, and do that for a while. Good training but too big of groups.
While standing around talked to Charity and Hannah. I discovered that Charity does a lot precision pace (way too much). Talked to her to try to develop some methods of how to use the map more. Possibly will follow and help out one of these days. Ready for this weekend after my homework gets done. | ||
Tuesday Oct 21 | ||
| Orienteering (Memory) 40:19 [3] 5.01 km (8:03 / km) +637m 4:55 / km | |
| ahr:152 max:174 shoes: I-Nov 8 RocLlite 305 (USM11) | ||
| Felt slow and tired in the woods.
Ran a memory course developed by Scholle, 30 seconds memorize and then go. Had a few problems for the first two legs, ran the points I sent totally memory, then got off a little bit going to the 3rd from last. Good, Wet, Unfortunately slow. (BTW MAJ Campbell, my garmin shows right at 200m for that leg. But, I will check it tomorrow. | ||
| C • Cool 12 | ||
Monday Oct 20 | ||
| Physical (Run) 45:08 [3] 8.83 km (5:07 / km) +483m 4:01 / km | |
| ahr:149 max:158 shoes: Mizuno Wave Rider | ||
| Ran to Cragston, chose not to go to Bear Mtn Bridge because of the running yesterday. Good choice.
PU SU | ||
| C • What does PU SU mean? 3 | ||
Sunday Oct 19 | ||
| Event: WCOC Sessions Woods | ||
| Orienteering (Session Woods) 1:09:30 [4] *** 9.72 km (7:09 / km) +1071m 4:37 / km | |
| ahr:173 max:189 spiked:12/15c shoes: VJ Falcon W Superfeet Insoles | ||
| Sessions Woods 1:10000, 5M, Red 6.9km 235M Course
The old Red course from the A meet they held 6 years ago Started good, two 5 minute errors back to back and then I was fast and pretty much perfect. Slight error on 13. It was a good meet and fast running. There are a lot of colors out in the woods which was nice. Talked with Peter Gagarin a little afterward. | ||
Red Course - Splits | ||
Saturday Oct 18 | ||
| Physical (Long Run) 1:13:51 [3] 12 km (6:09 / km) | |
| ahr:149 max:179 shoes: Asics Trail | ||
| Distance may be wrong because it took forever for watch to locate.
Did a nice long slow run in the woods of Harriman State Park. It was a great time. A little chilly to start with but it ended up being a perfect temperature. Ran with Kevin Culberg and talked about Sessions Woods a little bit. Then we just enjoyed the views. Gotta love the trails that disappear in Hariiman State Park. | ||
Friday Oct 17 | ||
| Physical (Short Run) 13:00 [3] 3 km (4:20 / km) | |
| shoes: Mizuno Wave Rider | ||
| Short run to get moving. | ||
Thursday Oct 16 | ||
| Physical (Ultimate) 1:00:00 [3] | |
| Played ultimate frisbee with the team. We could do a whole workout because of the Thayer Dinner.
PU/SU Yay! Another speech saying the same thing! I like it. (I wish they still had soda instead of iced tea and better food at the big dinners because that is the only part that I really dislike.) | ||
| Note | |
| Physics Tudor is lots of fun, especially before a PLW (quiz) Spent almost all evening tudoring. MAJ Campbell would be proud.
Maybe I should have majored in Physics.... Oh wait, I don't really like it, I just understand this mechanics stuff. | ||
Wednesday Oct 15 | ||
| Orienteering (Course) 55:26 [3] 6.97 km (7:57 / km) | |
| ahr:157 max:181 shoes: Asics Trail | ||
| Soviak's course focused on long legs and therefore route choice. We were in the area that the A meet was in the last year. Good times. I really like some of that are for how fast it is. Ran all the technical legs (minus the last two). Nature walked to the last point (beautiful in the woods here) and then walked back. Still got back in time.
Good times. | ||
Tuesday Oct 14 | ||
| Orienteering (Point Settint, Course) 36:37 [2] 3.92 km (9:20 / km) +450m 5:56 / km | |
| ahr:137 max:167 shoes: Asics Trail | ||
| Set 3 points for Scholle's course next week.
Then ran the last few of Soviak's course PU/SU Rumor from MAJ Campbell via some different people, Buckner may be in Jul.. I need to see if there is any validity (mentioned past Jul but no validity) If so, No JWOC :( | ||
| C • JWOC 6 | ||
Monday Oct 13 | ||
| Physical (Long Run) 1:28:56 [3] 17.52 km (5:05 / km) +917m 4:01 / km | |
| ahr:155 max:169 shoes: Mizuno Wave Rider | ||
| Because of Columbus Day our long run got changed. (No Civilian Contractors working to get some vehicles). The Army doesn't work on Columbus Day but West Point does.... I don't understand... but back to the workout
We ended up doing a bear mountain traffic circle run (pavement & Flat). Not bad, just boring. Ended up taking two pit stops. Not too cold so it was nice to go for a run. My knees hurt now.... | ||
| C • Welcome to the academic world... 3 | ||
Sunday Oct 12 | ||
| Physical (Run) 50:49 [2] 7.94 km (6:24 / km) +594m 4:39 / km | |
| ahr:143 max:163 shoes: Mizuno Wave Rider | ||
| Went out for a run because Homework was not going anywhere, I was tight and I needed to do something (I was bored).
Really easy run, went out Washington, on the Golf Course for a while then came up onto the trail that leads across the ski slip and jumped a fence, looped back to catch a trail through the forest and then started to come back. Paintball was doing some speed ball when I passed, came back down to the barracks. Unfortunately I am still bored and not wanting to do homework. | ||
| C • "Unfortunately I am still b... 2 | ||
Saturday Oct 11 | ||
| Event: USMA Team Time Trial | ||
| Orienteering (Time Trial) 44:33 [5] *** 6.62 km (6:44 / km) +443m 5:03 / km | |
| ahr:176 max:189 spiked:8/10c shoes: VJ Falcon W Superfeet Insoles | ||
| 5.5km "Green" 1:10000, Pole Brook Mountain 5M hand drawn, "Motala" style starts - 3 loops, A-3ctl, B-3ctl, C-4ctl.
I stated with B loop. I had a little bit of a route choice problem because I ended up into a lot of sharp plants that were not moving anywhere. After that I had no problem with vegetation. only a few small bobbles. One for stopping short and one for thinking that the object was one of the rocks at the base of the cliff not near the top. On one of my route choices I stated to get off, caught myself and then fixed it and finished the leg strong. 4 - 5:37 5 - 3:40 6 - 0:56 To Start - 7:20 7 - 4:43 8 - 1:58 9 - 3:14 10 - 2:07 To Start - :45 1 - 3:07 2 - 2:49 3 - 5:56 To Finish - 2:18 | ||
Green BCA - Splits | ||
Friday Oct 10 | ||
| Physical (Swim) 30:00 [3] | |
| Swimming for my cross train workout. Nice to get in the pool after a long absence. I still don't swim great but I have not lost much of my skill that I gained last year.
Just a little bit of everything. | ||
| Orienteering (Middle Design) 1:30:00 [0] | |
| Since the map is slowly getting updated (Thanks to MAJ Campbell for all his hard work) I am able to start looking at tentative flow of courses for the middle A-meet. I like it! | ||
Thursday Oct 9 | ||
| Physical (Intervals) 1:08:22 [5] 7.2 km (9:30 / km) +547m 6:53 / km | |
| ahr:151 max:191 shoes: Mizuno Wave Rider | ||
| Good Workout, L-Dubs had us run 6 ODIA Hill sprints as a group; up, come down, rest for a little bit and then do it again.
Afterwords we formed into groups of three (I was with Mary Ann and Charity) and we did Flirty up to Trophy point. 5x. It was a relay so I got lots of rest. Charity wasn't feeling good so she stopped, less rest. After my last one I ended up helping out Mary Ann and Charity to make sure everything went well. Charity was not feeling well because of low food intake as well as dehydration for a double whammy. I got Charity to drink some more water and then got some Gook for her. Helped get her to her room (moral support) and then watched as she ate some (Oreos). She was feeling better then I left. I am going to check later to make sure she is doing well. For the workout the rest of the team did some stairs. Overall for the workout the intensity was not given so I did not know how fast to go so I stayed with the group. I also like knowing what I am doing, it seems more effective for me, but then that is just me. | ||
Wednesday Oct 8 | ||
| Orienteering (Course) 1:17:00 [4] 5.9 km (13:03 / km) | |
| ahr:163 max:192 shoes: Asics Trail | ||
| Led training for today as well. Same as yesterday.
I took my course that I made and ran it without compass (i have been too reliant). Therefore it was basically a vegetation and contour exercise. Good fun there was one leg where I knew I was off, fixed it, didn't see the control, (wasn't 100% sure) so then I had to bail and try again. Followed Mary Ann on her course today. She is quite reliant on trails, but she can see what the contour lines actually look like in real life. I would like to see how she orienteers normally. | ||
Tuesday Oct 7 | ||
| Orienteering (Practice) 1:00:00 [0] | |
| shoes: Asics Trail | ||
| established practice for precision compass. Made people do pace then precision compass. | ||
Monday Oct 6 | ||
| Physical (Short easy run) 15:00 [2] 2 km (7:30 / km) | |
| shoes: Mizuno Wave Rider | ||
| Short run to get moving after the Highlander | ||
Sunday Oct 5 | ||
| Event: Hudson Highlander | ||
| Orienteering race (Hudson Highlander) 4:38:12 [4] 31.14 km (8:56 / km) +2670m 6:15 / km | |
| shoes: Asics Trail | ||
| Surebridge Mine, 1:10000, 5M
Good Spring Mine, 1:10000, 5M Pole Brooke Mountain 1:10000, 5M 28 Controls, 26.2km, 960M elevation Really fun race. The first "two" maps were a redo of the 93 Men's WOC classic except at 1:10000. There were some veg problems (mentioned before) because of a forest fire many years ago. There was a trail run, and then one last loop. I started running with Sam and Hillary Saeger. They ended up being followed by 5 cadets that were just in follow mode. They really weren't navigating. I stayed with Sam and Hil Through 12 and then decided to go off. They made a huge error after that apparently. When I was with them, I followed their leads and sometimes changed off and lead into a point. After 12 I saw MAJ Jon Campbell at 13 and then I saw pretty much no one until the end. I ended up navigating by myself until the end from that point. I was pretty clean overall with a few exceptions. Really fun race, ended up being 17th (I Think) also was 3rd cadet (they followed) and finished ahead of Sam and Hil (had a bad day.) Homework :-( Recovery time now | ||
Highlander - Splits | ||
Saturday Oct 4 | ||
| Physical (Bike) 20:00 [5] 8.66 mi (2:18 / mi) | |
| CFC Bike Test | ||
| Physical (Lifts) 20:00 [3] | |
| CFC Lifts | ||
Friday Oct 3 | ||
| Physical (Run) 46:08 [2] 6.58 km (7:01 / km) +813m 4:20 / km | |
| ahr:144 max:171 shoes: Asics Trail | ||
| Trail run in harriman state park. Felt really nice and good. Really easy | ||
Thursday Oct 2 | ||
| Physical (Intervals) 42:52 [4] 9.6 km (4:28 / km) +602m 3:24 / km | |
| ahr:163 max:184 shoes: Mizuno Wave Rider | ||
| Yasso 800's x 6
I planned to run these a little slower than goal because of the highlander this weekend as well as not feeling the greatest. I had trouble finding a good pace. I was consistently short on the rest :( Goal 800 Pace - 3:00 Rest 800 Pace - 4:15-4:30 1I - 2:59 1R - 3:46 2I - 3:19 2R - 3:56 3I - 3:14 3R - 3:55 4I - 3:08 4R - 4:12 5I - 3:04 5R - 4:06 6I - 3:00 6R - 4:13 PU and SU afterwards | ||
| Physical (Warmup/down) 15:00 [2] 3.0 mi (4:59 / mi) | |
| shoes: Mizuno Wave Rider | ||
Wednesday Oct 1 | ||
| PE Class (Misc) 55:00 [2] | |
| A Variety of High-intensity tests for our lab. | ||
| Orienteering (Setting Points) 53:29 [2] 4.23 km (12:39 / km) +679m 7:01 / km | |
| ahr:124 max:166 shoes: Asics Trail | ||
| Set points for my training courses next week
Too bad I haven't been able to orienteer at speed this week or probably next week. | ||