Training Log Archive: j-manIn the 7 days ending Mar 31, 2008:
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Monday Mar 31, 2008 #
Weight training 30:00 [2]
No dips today. Started with chest press and flies. No pull-ups either.
But, I destroyed the legs. The superset was 3 (10 curls + 10 cleans) and then onto a superset of 3 x 30 (with 15) lunges interspersed with 3 x 10 delts with the same.
According to my calculations, on the third day my legs will rise again. And that should be just about right.
BTW--cleans are the most fun you can have with weights, I think.
Finished off with a bunch of those "SEAL" push-ups. Pretty easy this time.
But, I destroyed the legs. The superset was 3 (10 curls + 10 cleans) and then onto a superset of 3 x 30 (with 15) lunges interspersed with 3 x 10 delts with the same.
According to my calculations, on the third day my legs will rise again. And that should be just about right.
BTW--cleans are the most fun you can have with weights, I think.
Finished off with a bunch of those "SEAL" push-ups. Pretty easy this time.
Bike 40:00 [2]
Level 8 hills.
My whine of the day--it is so annoying when people take the straps off the pedals on the stationary bikes. How can you bike with any effectiveness without clips or straps? And they are so hard to put back on...
My whine of the day--it is so annoying when people take the straps off the pedals on the stationary bikes. How can you bike with any effectiveness without clips or straps? And they are so hard to put back on...
Cross Training 20:00 [2]
A little more than 300 calories.
Level 6.
Level 6.
Sunday Mar 30, 2008 #
Event: DVOA French Creek East
Run warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: May 2007 Integrators
Warmup.
Orienteering race 1:04:16 [4] *** 8.8 km (7:18 / km) +260m 6:22 / km
spiked:13/16c shoes: May 2007 Integrators
DVOA FCE Blue.
A very fine race, almost a great one, but lost about 2 minutes, mostly on one control.
Still, did a lot right. Highlights were really good flow in and out, great balance/agility in all segments of the terrain, good top end speed, and glimpses of that Matrix-like orienteering zone when time seems elongated and the navigation facile, with terrain subtleties jumping out.
A very fine race, almost a great one, but lost about 2 minutes, mostly on one control.
Still, did a lot right. Highlights were really good flow in and out, great balance/agility in all segments of the terrain, good top end speed, and glimpses of that Matrix-like orienteering zone when time seems elongated and the navigation facile, with terrain subtleties jumping out.
Saturday Mar 29, 2008 #
Weight training 35:00 [2]
Cut it short because I heard them announce the gym would be closing in 45 minutes. What is with these places?
Did a good workout, but scaled back on the dips to 3x15, but more weight on arms (5s on each side.)
Arms have great definition but legs are skinnier than I'd like.
Did a good workout, but scaled back on the dips to 3x15, but more weight on arms (5s on each side.)
Arms have great definition but legs are skinnier than I'd like.
Bike 30:00 [2]
Level 8.
Run 15:00 [2]
shoes: February 2008 Asics
1%, 7 mph.
Rowing Machine 25:00 [2] 5.59 km (4:28 / km)
5,590
Friday Mar 28, 2008 #
Rowing Machine 2:00:00 [2] 26.15 km (4:35 / km)
Two hours of anything can wear at you. After 90 minutes my neck and left glute were hurting (as were the hands, but not terribly.)
Stuck it out for 26,150.
(Had wanted to go to the gym, but got there and had no shoes. That is what a paucity of sleep will get for you.)
Stuck it out for 26,150.
(Had wanted to go to the gym, but got there and had no shoes. That is what a paucity of sleep will get for you.)
Thursday Mar 27, 2008 #
Cross Training 1:00:00 [2]
In addition to being ridiculously expensive (and avaricious), that hotel did not facilitate working out. Whose idea is it to have a gym that closes at 5 or 6? Anyway, I checked out late and got in a recovery session.
Wednesday Mar 26, 2008 #
Note
Linton street.
Run 2:00:00 16.77 mi (7:09 / mi)
shoes: 9 2007 Saucony
URL for this route is: http://www.gmap-pedometer.com/?r=1733563
Tuesday Mar 25, 2008 #
Run 48:47 [2]
shoes: 9 2007 Saucony
Down to Deerfield beach with Dasha.