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Training Log Archive: j-man

In the 30 days ending Nov 30, 2005:

activity # timemileskm+m
  Run19 12:45:34 96.72(7:55) 155.66(4:55)
  Orienteering10 11:27:29 60.8(11:18) 97.85(7:02) 1600
  Bike8 4:12:00 56.6(4:27) 91.09(2:46)
  Cross Training4 1:20:00
  rowing1 35:00 5.0(7:00) 8.05(4:21)
  Weight training1 30:00
  Map Hike/Run1 20:00 1.37(14:38) 2.2(9:05) 40
  Total26 31:10:03 220.49 354.84 1640

» now

Wednesday Nov 30, 2005 #

Run 50:00 [2] 5.5 mi (9:05 / mi)
shoes: Adidas

Meandered down South Street, over to Rittenhouse, Market Street, and rambled back. Generally slowly.

Tuesday Nov 29, 2005 #


Argh! I feel like it is time to dust off the idea of NY Power.

Run warm up/down 18:00 [2] 1.9 mi (9:28 / mi)
shoes: Spikeless VJs

About 9 minutes down and 9 minutes back (without headlamp) warmup/cooldown.

Run intervals 37:42 [4] 5.32 mi (7:05 / mi)
shoes: Spikeless VJs

A nice interval session with Wyatt. 1 mile cruise intervals on the trail. Trail was wet, with numerous leaf and non leaf-covered puddles. Actually, I think having the puddles was a plus, both because they seemed more like Orienteering intervals and because they helped improve depth perception contrast, allowing you to know fairly certainly when you could expect a different foot landing.

We did a solid pace for each, with intended 3 minuets of rest; unfortunately, as far as I can tell, each rest interval was somewhow around 3:15 for som reason.

Anyway, pace was fairly even. I beleive my times were 6:09, 6:12, 6:14, and 6:07. Out splits were between 3:00 and 3:02. This part was downhill; back uphill. My light went out on the last interval, but luckily Wyatt was right next to me, so I could kind of get away without it.

Quads sore from day before. I've found that long, hardish pavement runs are the main thing that produces muscle soreness right now; terrain runs don't, which seems to be the right idea.

Note to self: no more kimchee ramen immediately before running.

Monday Nov 28, 2005 #

Run tempo 1:24:44 [3] 12.21 mi (6:56 / mi)
shoes: Reeboks

So I accomplished my running goal for the fall, actually obliterated it. But, I had no intention of making a go for it tonight. In fact, as I was starting out, cruising along easily, I was thinking of when I _would_ make the attempt. I decided that the week after the end of the local meet season would be good, conditions allowing. But, as I got down to the river, I realized that what was "easy" was faster than I was running so I guess I sped up. Anyway, got to the bridge about 2:30 minutes ahead of goal time, and actually made it back faster. Didn't feel to bad when finished.

42:38 out
42:06 back

Run 5:16 [2] 0.53 mi (9:56 / mi)
shoes: Reeboks

Cooldown around the block twice.

Sunday Nov 27, 2005 #

Run warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Spikes


Orienteering race 49:28 [4] *** 6.4 km (7:44 / km) +255m 6:27 / km
shoes: VJ Spikes

A real butt-kicker of a course. Lost about 1:45 - 2:00 on 2nd control, but mostly clean otherwise. Really concentrated on flow and efficiency once we got back over the mountain (after #6). Before that, the terrain was pretty rough and/or extremely steep so it was hard to have any flow at all.

Saturday Nov 26, 2005 #

Orienteering warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: VJ Spikes

2 x 10 minute warmup before each of the sprints.

Orienteering race 9:07 [4] *** 1.3 km (7:01 / km) +90m 5:13 / km
shoes: VJ Spikes

Balls Bluff qualifying sprint. Really good race. Only a bit of hesitation on the long leg to the swamp -- otherwise clean.

Orienteering race 10:22 [4] *** 1.49 km (6:57 / km) +100m 5:13 / km
shoes: VJ Spikes

Not as good of a race. Flubbed #1 a bit right. Probably because I wasn't reading the map.

Then flubbed the last control even more -- careless coming off the spur and went to a control in a stream parallel and well to the west of where I wanted to be.

Also, a bit slow on one of the easy controls in the middle when I veered too far left and got caught up in downed trees and stuff while straight line or right was very clean.

Map Hike/Run 20:00 [2] *** 2.2 km (9:05 / km) +40m 8:20 / km
shoes: VJ Spikes

Went with Dasha to trail Kolya on the final part of his Sprint qualification adventure.

Friday Nov 25, 2005 #

Orienteering 1:13:14 [3] *** 9.0 km (8:08 / km)
shoes: Spikeless VJs

Line-O with Nadim at Great Falls. Nadim went above and beyond and prepared a commemorative map for the occassion.

Really nice time. I love this place. We even got down to Bear Island - actually the first time I ever orienteered there. Quite a trip! I wish I could do that area in a race.

Legs felt loose and felt like I had good "balance," though right quad still a bit sore/tight.

I saw many deer and think I saw a fox. I don't think it was the swamp variety, but hard to be sure.

Thursday Nov 24, 2005 #

Run 50:30 [2] 5.8 mi (8:42 / mi)
shoes: Asics

Around the lake, plus extra loop out to Clopper and back. Slow and quads (especially right one) were sore/tired.

Wednesday Nov 23, 2005 #

Run 1:38:30 [3] 12.91 mi (7:38 / mi)
shoes: Reeboks

to Falls Bridge

to first train bridge in 47:58, then 2:40 to get to Falls Bridge from there (.35 miles) and 47:51 back.

Cold. I wonder if having cold legs impairs performance? Should I put something else on besides shorts?

Tuesday Nov 22, 2005 #

Run warm up/down 17:00 [2] 1.7 mi (10:00 / mi)
shoes: Asics

~7 minutes before and ~10 after.

Run 42:40 [3] 10.0 km (4:16 / km)
shoes: Asics

DVOA TNT with Tom. Ran the 2nd half without a headlamp. Was fast miles 3 and 4 but 5th was a bit of an effort.

Splits about 22:20 and 20:20

Oh, and as Tom noted, no sign of the hamstring injury:)

Monday Nov 21, 2005 #


Leg feels Ok today. Time to start training again -- after today, because I doubt I'll have time :( (Sixers game tonight...) Still, nothing hard this week, but definitely some running.

Sunday Nov 20, 2005 #

Run warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Spikeless VJs

Orienteering race 54:50 [4] **** 7.5 km (7:19 / km)
shoes: Spikeless VJs

Stumble short. Luckily I was doing it non competitively, because otherwise it would have been a bit frustrating. I was considering entering the whole thing as "training" but since I "raced" for part of it (despite some lack of _initial_ intention of doing so) I have tried to figure out a few splits.

The overall time is what I think it to me to hit the finish circle on the first loop. I didn't think to take a split there (initially) because I assumed something would happen. But, it turns out the map exchange wasn't set up yet...

Anyway, prior to that. Vadim, Wyatt and I were more or less together through much of the race. kind of led through the first window, Wyatt took over driving to the next window, and then a mountain goat-like Randy took the point through that. Wyatt led again through the last window, espcially as I struggled with control descriptions.

Then, I decided to run a little bit and pushed downhill. I missed 18 a bit left, hitting the big dirt road before going back in, and 20 a bit because I went to high (thinking that the control was up a contour (on a stream that looked like a contour.) Anyway, at that point I just decided to powere through the map exchange, comfortable that I had a lead, and Vadim and Wyatt a little bit behind had a lead over Jon T. and Randy.

Anyway, I get to the map exchange area, look around. Stop, walk around. Wyatt and Vadim show up and Wyatt suggests following the streamers, so we do, end up at registration. Get drinks and are told to go back to the exchange to wait for the maps. So, we dutifully run back. When we get there (after about 1.5 K extra) Randy and Jon are there and maps show up momentarily.

So, I follow through with my plan to do the short stumble and start on the little 2 K coda. Mess up 23 a little bit, but next control fine. But, of course, the last control presented problems. I get to the area, the feature, run around, walk around, stop. Run some more (spend about 7 minutes) decide it's not there, and jog it in. The finish chute constituted my cool down.

Despite all this, it was still fun, and a realy nice day. Just not a "race."

Other split worth mentioning: 52:59 (I think is when I hit control 22).

Orienteering 33:00 [3] *** 3.5 km (9:26 / km)
shoes: Spikeless VJs

This includes road run to registration and back and the 7 minutes searching in vain for the shoplifted control. And the short stumble coda loop.


Cold mostly better and leg somewhat better. Interesting to see if it has regressed tomorrow.

Saturday Nov 19, 2005 #

(rest day)

FRM exam. Probably take several days off training at end of week to cram.

Friday Nov 18, 2005 #

Cross Training 20:00 [2]

same as yesterday
level 10 hills

Bike 20:00 [2] 7.2 mi (2:47 / mi)
ahr:119 max:144


Hamstring is better but not great. Still, rest of legs feel good.

Thursday Nov 17, 2005 #

Run warm up/down 6:15 [2] 0.75 mi (8:20 / mi)
shoes: Adidas

to gym, study manual in backpack.

Cross Training 20:00 [2]

level 10 hills.
Did this while reading, so didn't push (not that I can really push on these new machines.)

Bike 20:00 [2] 7.2 mi (2:47 / mi)

level 12 hills. leg felt a bit better than yesterday.

Run warm up/down 6:15 [2] 0.75 mi (8:20 / mi)
shoes: Adidas

from gym

(injured) (sick)

Tomorrow I hope to be down to one box checked.

Wednesday Nov 16, 2005 #

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Asics

to gym

Cross Training 20:00 [3]

level 10 hills
3.65 miles

Bike 20:00 [2] 7.2 mi (2:47 / mi)

level 11, then 10 hills (right IT felt tight about halfway through.)

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Asics

from gym. very wet and cold.


Hamstring still sore. The biking made it feel worse. The run home from the gym felt OKish. It was definitely sore/tight walking around before the gym tonight, though.

Tuesday Nov 15, 2005 #

Orienteering 49:45 [2] 6.3 mi (7:54 / mi)
(injured) shoes: Asics


Monday Nov 14, 2005 #

(injured) (rest day)

lower right hamstring very tight.

Sunday Nov 13, 2005 #

Run warm up/down 12:00 [2] 1.2 mi (10:00 / mi)
shoes: VJ Spikes

warmup. stomach not happy.

Orienteering race 2:32:48 [4] 22.2 km (6:53 / km) +680m 5:58 / km
shoes: VJ Spikes

Long Champs.
Good race. Had problems on #1. Never got into the map (scale problem?) Later, some non-optimal route choices. Felt good up until the way to control #26, when I started to feel fatigued. Maybe not enough water? (1 cup at each water stop and 1 cup + 1 gatorade at rest stop, + 3 gus throughout)

Saturday Nov 12, 2005 #

Run warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: VJ Spikes

warmup with Speedy.

Orienteering race 1:05:45 [4] *** 9.9 km (6:38 / km) +225m 5:58 / km
shoes: VJ Spikes

Good race. Lost a couple minutes (2?) on trail bend control (in trail maze) due to needlessly aggressive route (because I misread a control when plotting my route.) A very sprint-like leg (at least planning-wise.)

A couple other bobbles, vegetation problems, single-tick fence crossings, and shoe-tieing slowed down a little bit.

Friday Nov 11, 2005 #

Run warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: VJ Spikes

warmup and warm down after sprint. (Longest warmup ever?)

Orienteering race 13:00 [4] *** 2.65 km (4:54 / km) +80m 4:16 / km
shoes: VJ Spikes

Fair Hill sprint.
A really good race. Lost some time on #2 because I didn't see the trail and paused at control. Then on last control because I slacked off pace. Otherwise clean and good flow. Didn't feel like I was pushing too hard, although I know I was running very fast at times.

Wednesday Nov 9, 2005 #

Run 39:40 [2] 4.75 mi (8:21 / mi)
shoes: Adidas

to museum slowly.

Tuesday Nov 8, 2005 #

Bike 15:00 [2] 3.5 mi (4:17 / mi)

to work.
less traffic, but more buses. Anyway, better time.

Bike 18:00 [2] 3.5 mi (5:09 / mi)

from work

Run warm up/down 6:00 [2] 0.7 mi (8:34 / mi)
shoes: Asics

DVOA training. Down to path.

Run tempo 44:35 [3] 6.3 mi (7:05 / mi)
shoes: Asics

DVOA training. Ran with TomO. A bit faster than I had planned, but a good, solid effort. Went down to Walnut Lane bridge and back. Really need to get a better headlamp for this, although the path is just good enough to not really need it.

22:53 out (assuming warmup was exactly 6 minutes)
21:41 back (slightly uphill)

Monday Nov 7, 2005 #

Bike 40:00 [2] 7.0 mi (5:43 / mi)

to/from work

Sunday Nov 6, 2005 #

Run warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Spikes

warmup, but it was already pretty warm

Orienteering race 51:10 [4] **** 7.55 km (6:47 / km) +170m 6:05 / km
shoes: VJ Spikes

Tyler red. Course/terrain was about what I had expected -- something like White Clay Creek or Ridley but flatter. Did have briars, but the mapping is fresh enough that they are depicted accurately.

Race was good, not great. Didn't feel fast like a week ago or strong like two weeks ago. Just tired. Still, orienteered well. No errors until a control in a clearing (behind a tree) but didn't lose much on that. But, at around 75% of the course, lost focus and drive. Felt very tentative through last white woods section. Missed control in ditch and then the next one after getting to the circle.

Finishing controls good again.

Orienteering 55:00 [2] **** 7.0 km (7:51 / km)
shoes: VJ Spikes

Control pickup - a lot of them.

Saturday Nov 5, 2005 #

rowing 35:00 [3] 5.0 mi (7:00 / mi)

alumni row. 2nd out of 3. first boat only had 3 alumni, the rest were current guys.

Orienteering 50:00 [2] *** 6.0 km (8:20 / km)
shoes: Spikeless VJs

A little bit of running with a map.

Friday Nov 4, 2005 #

Bike 19:00 [2] 3.5 mi (5:26 / mi)
ahr:120 (rest day)

to work

Bike 20:00 [2] 3.5 mi (5:43 / mi)
(rest day)

from work

Thursday Nov 3, 2005 #

Run 1:30:00 [2] 10.52 mi (8:33 / mi)
ahr:125 max:137 shoes: Reeboks

Deliberately kept it very easy. Legs felt poor (as they should) given recent activity.

Wednesday Nov 2, 2005 #

Weight training 30:00 [3]

Hard on the legs. E.g., 2 x 25 lunges, peaked at 295 leg press (4 x 20 by 2) and again, 3 from the bottom leg extensions. Also some upper body.

Cross Training 20:00 [3]

3.68 miles, level 10

Run 10:00 [3] 1.17 mi (8:33 / mi)
shoes: Adidas

level 9 hills, 7 mph

Bike 40:00 [2] 7.0 mi (5:43 / mi)

to/from work

Tuesday Nov 1, 2005 #

Bike 40:00 [2] 7.0 mi (5:43 / mi)

to/from work

Run 54:27 [4] 8.0 mi (6:48 / mi)
shoes: Asics

DVOA Tuesday evening training

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