Training Archive: Jordan.LaughlinIn the 7 days ending 2008-09-21:
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| M | T | W | H | F | S | S | |||||||
Sunday Sep 21 | ||
| Physical (River to Stoney) 18:32 [5] 3.53 km (5:15 / km) +309m 3:39 / km | |
| ahr:173 max:189 shoes: Mizuno Wave Rider | ||
| CFC, River to Stoney Run..
Shouldn't have ran so soon after I ate, slowed me down. Goal: 17:00- | ||
| C • River to Stony 1 | ||
| Physical (Warmup/down) 21:18 [3] 3 km (7:06 / km) | |
| ahr:140 max:152 shoes: Mizuno Wave Rider | ||
| Warmup/down for the Stoney Run. | ||
Saturday Sep 20 | ||
| Note | |
| Couldn't do the trail run with the team,
TAC disallowed practice and made me do March-on and misc other stuff that is a waste of time. | ||
Friday Sep 19 | ||
| Physical (Benitez Mile) 9:29 [5] 1.93 km (4:55 / km) +75m 4:07 / km | |
| ahr:168 max:193 shoes: Mizuno Wave Rider | ||
| This consists of a 400 15 Sec rest, 800 (catching your 400 split) 15 sec rest, and then another 400. You record you HR at each rest, and for 3 minutes you are finished.
1 - 1:14 - 183 2 - 1:19 - 190 3 - 1:25 - 192 4- 1:17 - 190 Rest Lowering heart rate :30 - 185 1:00 - 161 1:30 - 141 2:00 - 130 | ||
| Physical (Treadmill Vo2 Max) 9:33 [5] | |
| ahr:170 max:203 shoes: Mizuno Wave Rider | ||
| 7.0 MPH
increase grade 2 degrees each minute until 5 minutes, increase 1 degree every minute after. Go until you can not any more. | ||
| C • Was this really 81 miles?? ;) 2 | ||
Thursday Sep 18 | ||
| Physical (Hill Repeats) 1:15:00 [5] 11.9 km (6:18 / km) +780m 4:45 / km | |
| ahr:148 max:187 shoes: Mizuno Wave Rider | ||
| Warm up - To Thayer gate, to North Dock
5xHill Repeats ODIA Hill, 200% interval was rest 1 - 2:03 2 - 2:10 3 - 2:09 4 - 2:11 5 - 2:15 Time to get down to the bottom of the hill was exclusive from the rest time Cool down, around fields under Mahan and back to Grant It hurt a lot, my legs were a little sore to begin practice and they hurt a whole lot by the end of practice. Felt it down deep in my lungs too. Good practice. | ||
Wednesday Sep 17 | ||
| Physical (Jog) 27:14 [2] 5.5 km (4:57 / km) +211m 4:09 / km | |
| ahr:149 max:162 shoes: Mizuno Wave Rider | ||
| slow jog after issue for equipment.
Chose a different route with the same approx dist. Easy and slow. | ||
Tuesday Sep 16 | ||
| Orienteering (Change of Pace) 55:00 [3] 3.42 km (16:05 / km) +934m 6:48 / km | |
| ahr:141 max:171 shoes: Asics Trail | ||
| First the plan was to do a pace count/distance estimation practice but MAJ Campbell ran out of specialty maps (The had all the control circles off on the side with the area around the control circle blanked out so that you come use distance/pace from your attack. Match up the control circle when you are inside it.) but there was a Frago
Wiley and I paired up and we had the "master" map - the whole map with control circles correctly placed. no flags at centers. We were to practice windowing or change of pace. The woods were really slow but I was able to do pretty well at it. Wiley led but usually was off by a bit or slower to the control. He may need to slow down a little bit until more things make sense and then run... not sure... Hit most of the in woods points pretty good. Rescued Madeline who was having a bad day orienteering. She was almost rescued herself but she heard us and reached out.. | ||
Monday Sep 15 | ||
| Physical (Run) 32:02 [3] 6.5 km (4:56 / km) +296m 4:01 / km | |
| ahr:162 max:183 shoes: Mizuno Wave Rider | ||
| After Map Marking in GSL ran from Mac to Lee to Washington back to Mac.
Went down to River courts and did Dips, Pull-ups, Push-ups, sit-ups. | ||