Training Log Archive: j-manIn the 7 days ending May 6, 2006:
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Saturday May 6, 2006 #
Event: West Point A meet
Run 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Spikes
warmup
Orienteering race 1:21:50 [4] **** 7.5 km (10:55 / km) +410m 8:34 / km
shoes: VJ Spikes
West Point blue day 1. Blew the 3rd control.
Run warm up/down 5:00 [1] 0.6 mi (8:20 / mi)
shoes: VJ Spikes
Cool down.
Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: VJ Spikes
Sprint warmup.
Orienteering race 17:41 [5] **** 2.8 km (6:19 / km) +100m 5:22 / km
shoes: VJ Spikes
West Point sprint. A very good run.
Thursday May 4, 2006 #
Run 1:30:00 [2] 16.75 km (5:22 / km)
shoes: VJ Spikes
TNT. Ran with Vadim. Similiar route as last time, but we didn't go into Ridley "North" and finished with several minutes on the soccer fields.
Wednesday May 3, 2006 #
Bike 10:00 [2]
warmup. level 12 hills.
Weight training 30:00 [2]
All legs. Same as last time, but used 30 for squats and did 2 sets.
Again, to 275 on leg press.
Again, to 275 on leg press.
Cross Training 20:00 [3]
max:152
Level 10 hills.
3.96 "miles" / 282 calories.
3.96 "miles" / 282 calories.
Run warm up/down 5:00 [2] 0.65 mi (7:42 / mi)
shoes: Reeboks
Run to train.
Tuesday May 2, 2006 #
Run 1:20:00 [2] 9.0 mi (8:53 / mi)
shoes: Old Asics
TNT. Ran with Jim and Karl on the eastern shore, plus 10 minutes on the trail past the restaurant. I turned around and did the same route back but they took the flat road and finished before me.
A solid workout - maybe a 3 but I'm calling it 2.
A solid workout - maybe a 3 but I'm calling it 2.
Monday May 1, 2006 #
Note
Wanted to go for a recovery run, but my arm needs more recovering than my legs (which feel great.) The arm is a bit bloated.
Sunday Apr 30, 2006 #
Orienteering race 2:32:00 [3] **** 18.0 km (8:27 / km) +610m 7:13 / km
shoes: New VJ Spikes
Long O Champs.
Better run than the day before, but more manifestations of the same problem. I lost several minutes on the long route choice leg back from 4. Not only did I not take the best route, I didn't take the 2nd best, or a route anyone else would have considered. And, I didn't see any midcourse corrections. Really stupid.
I felt pretty good throughout. Probably could have pushed a little harder in the middle, but there was no need. I did begin to feel incipient cramping during the late marsh crossing and thereafter slowed down and grew tentative.
The final climb up the hill was a killer, not due to fatigue but mainly due to the fact that various leg muscles (calves, quads) threatened to cramp. Luckily, nothing debilitating.
Also, got a branch up my nose and a mean elbow contusion.
Had three gus, and one cup of water at each water stop on my course, plus 1 cup at two other aid stations I came across. (two cups of water were actually 50% gatorade/50% water.)
Should have been sufficient hydration?
Better run than the day before, but more manifestations of the same problem. I lost several minutes on the long route choice leg back from 4. Not only did I not take the best route, I didn't take the 2nd best, or a route anyone else would have considered. And, I didn't see any midcourse corrections. Really stupid.
I felt pretty good throughout. Probably could have pushed a little harder in the middle, but there was no need. I did begin to feel incipient cramping during the late marsh crossing and thereafter slowed down and grew tentative.
The final climb up the hill was a killer, not due to fatigue but mainly due to the fact that various leg muscles (calves, quads) threatened to cramp. Luckily, nothing debilitating.
Also, got a branch up my nose and a mean elbow contusion.
Had three gus, and one cup of water at each water stop on my course, plus 1 cup at two other aid stations I came across. (two cups of water were actually 50% gatorade/50% water.)
Should have been sufficient hydration?