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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: j-man

In the 7 days ending Jan 11, 2009:

activity # timemileskm+m
  Rowing Machine2 4:05:00 17.03 27.41
  Run3 3:34:00 15.0 24.14
  Bike1 41:00
  Cross Training1 40:00
  Orienteering1 26:57 2.36(11:25) 3.8(7:06) 75
  Weight training1 10:00
  Total7 9:36:57 34.39 55.35 75

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Sunday Jan 11, 2009 #

Run warm up/down 14:00 [2]
shoes: Salomon SpeedCross 2 2009

Warmup. With Brendan for part of it. In the snow.

Orienteering race 8:34 [5] *** 1.5 km (5:43 / km) +20m 5:21 / km
shoes: Salomon SpeedCross 2 2009

WCOC Park O Sprint. A legitimate level 5 effort.

First time running in the Salomons. They will be good for normal sprints. Not especially good in the snow (I think O shoes would be better.)

Mostly clean, but easy run. Lost a little time on the outhouse and the penultimate control.

Orienteering race 18:23 [4] ** 2.3 km (8:00 / km) +55m 7:08 / km
shoes: Salomon SpeedCross 2 2009

WCOC Woods Sprint.

Not as clean as the first one. Hit 6 before 5 and took some questionable routes.

Run warm up/down 23:00 [2]
shoes: Salomon SpeedCross 2 2009

Some more running in the snow. Just great. The park was really beautiful in the snow and under the blue skies. Quite a delightful start to the orienteering season. I should really join WCOC. It is a great club.

Saturday Jan 10, 2009 #

Cross Training 40:00 [2]

At the Cape Codder.

Weight training 10:00 [3]

Just upper body. 4 sets.

Friday Jan 9, 2009 #

Bike 41:00 [2]

Level 7 hills.

Thursday Jan 8, 2009 #

Run 57:00 intensity: (17:00 @1) + (40:00 @2)
shoes: 9 2007 Adidas


Easy run. It was just Sandy and Eric and me. It was quite cold tonight and I was not feeling it. I did some laps by myself at slightly under 8 and then a few laps with Sandy which was pleasant. She was moving nicely and consistently through the whole session.

Wednesday Jan 7, 2009 #


My right knee was uncomfortable when I got home last night and today. It appears to be in the location of the injury. It doesn't hurt to touch or when immobile, but is slightly noticeable when walking or raising the knee to 90 degrees.

Rowing Machine 50:00 [2]

10,731 meters

I made the mistake of listening to NPR for this row. Very dispiriting. First, I feel that Terry Gross brings a rather liberal POV to political issues. I don't enjoy that any more than I enjoy Fox News.

But, it was mostly the guest Philippe Sands that made me nuts. I always maintained from the get-go that Iraq 2 was a farce. Further, I find torture to be abhorrent. So, I should have been sympathetic. However, Sands, a barrister, really seems to just seize upon the torture thing as a convenient pretense to grind his axe in a transparently politically way. If torture is wrong, so be it. That has much more sweeping implications than allowing Sands just another avenue to attack senior Bush administration officials.

Fresh Air is hardly a debate, but it strikes me as being rather a heavy-handed treatment that offers an exceedingly fake sheen of objectivity with respect to certain issues.

Rowing Machine 1:10:00 intensity: (58:00 @2) + (12:00 @3)

After the conference call.

15,165 meters.

This was mentally tough. It makes a difference when you feel strong as opposed to when you feel tired.

Tuesday Jan 6, 2009 #


I probably measure fairly high on the "self-efficacy" dimension. I wonder about Ms. Gilbert?

Run 2:00:00 [2] 15.0 mi (8:00 / mi)
shoes: 9 2007 Adidas

TNT. Surprisingly pleasant. Only had a small section of ice on my body at the end. I didn't expect any, although the Drive was slippery (on rocks the entire length) and crunchy (above the trailhead up to Bells Mills.)

Greg A was there and I saw him once. He was running faster, but since I had planned to do 2 hours, I stuck with the plan. Also, while I could have run with him (at least for some of his workout, most likely not all) I think I would have risked injury running fast in those conditions. And he doesn't use a light. And he runs in shorts.

Monday Jan 5, 2009 #


The Plan has been unleashed. Time to dust off the flak jacket, beat the plowshares into swords, and follow our liege Tom into battle.


This is why I like the FT much more than the WSJ. The FT's fluff pieces are just so much better crafted. And more interesting. I mean, what is this?

Anyway, in case you were wondering, this it what it costs to accomodate working out in two states:

$6,500 per year on her personal trainers.
Her Minnesota gym membership costs $1,440 per year
Chelsea Piers costs $2,040 per year.
Fitness classes at The Firm add up to approximately $300 a year
Ms. Gilbert estimates that equipment and gear runs her about $1,500 a year.

That's $11,780? I should really get a new job. OMG.

Rowing Machine 2:00:00 intensity: (1:10:00 @2) + (30:00 @3) + (15:00 @4) + (5:00 @5) 27.41 km (4:23 / km)

27,411 meters.

Started out easy, intending to just get through the 2 hours. Followed the plan, keeping it under 20 spm and in the high 2 teens for splits. First hour was about 13,000.

During the first hour I developed several blisters which then popped before the 60 minute mark. At 60 I wrapped the fingers and put on the gloves and kept going. My hands suck.

I also decided to allow the spms to go up and so the splits came down. Post analysis showed that splits improved in every 20 minutes slice.

By the last 30, I was working pretty hard, and the last 15 was really a battle, but I pulled pretty hard.

Last time I did this was only 26,150 meters.

This was a marked improvement.

Rowing Machine warm up/down 5:00 [1]


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