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Training Log Archive: j-man

In the 30 days ending Sep 30, 2008:

activity # timemileskm+m
  Orienteering8 9:30:17 31.43 50.58 100016 /33c48%
  Bike7 6:20:00 35.65 57.37
  Rowing Machine4 4:05:00 8.33 13.4
  Run7 3:52:00 2.2 3.54
  Cross Training4 1:55:00
  Weight training3 40:00
  Map hike1 30:00
  Map Hike/Run1 20:00
  Total24 27:12:17 77.61 124.89 100016 /33c48%

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Tuesday Sep 30, 2008 #

Bike 1:00:00 [2]

Listened to Bud Haslett talk about covered call strategies.

Cross Training 15:00 [2]

Monday Sep 29, 2008 #


Given the stark reminder that my ankle is far from up to snuff, it is time to try more drastic actions. No running whatsoever for 2 weeks and no orienteering until NEOC. And of course, use of Vadim-supplied Balter-balm. I can't keep bumbling along like this.

Sunday Sep 28, 2008 #

Orienteering race 37:00 [3] **** 4.5 km (8:13 / km) +100m 7:24 / km
shoes: Olways

Got through 9 controls of the long before a final twist of the ankle on a trail put me out. It was a shame because it was my kind of course (despite a 4-5 minute error on the 2nd control.)

Saturday Sep 27, 2008 #

Run warm up/down 20:00 [1] 2.2 mi (9:05 / mi)
shoes: Olways


Orienteering race 54:08 [4] **** 6.2 km (8:44 / km) +200m 7:31 / km
shoes: Olways

NAOC (long) Middle Blue.

Major props to CNYO for doing maps the right way.
Also, control locations and placements were excellent. In fact, I thought it was all excellent, with the possible exception of course lengths.

Friday Sep 26, 2008 #


Why do people set sprint and middle courses that are too long?

Run warm up/down 20:00 [1]
shoes: Olways

Before the first sprint.

Orienteering race 12:24 [4] *** 2.1 mi (5:54 / mi) +50m 5:30 / mi
shoes: Olways

I guess you call this stage 1 of the NAOC, or alternatively, the last race of the 2008 SS?

Run warm up/down 15:00 [1]
shoes: Olways

Warmup before sprint #2.

Orienteering race 19:30 [4] *** 3.5 km (5:34 / km) +100m 4:53 / km

NAOC Sprint #2.

Thursday Sep 25, 2008 #


A Swedish alternative:

Still socialist, but quite possibly better than whatever we are doing here.

Cross Training 40:00 [2]

Wednesday Sep 24, 2008 #

Bike 30:00 [2]

Run 30:00 [2]

Easy run, with 2 minutes fast at the end.

Tuesday Sep 23, 2008 #

Bike 1:00:00 [2] 16.8 mi (3:34 / mi)

Sunday Sep 21, 2008 #

Orienteering race 1:04:09 intensity: (30:00 @3) + (34:09 @4) **** 6.6 km (9:43 / km) +325m 7:48 / km
shoes: Jalas

Map Hike/Run 20:00 [2] ****
shoes: Jalas

Control pickup.

Saturday Sep 20, 2008 #

Run 1:00:00 [2]
shoes: 9 2007 Saucony

A nice jaunt at the Arnold Arboretum.

There were a few breaks in here. Most were to quickly look at creatures (15 seonds or so each), but a few minutes was waiting for Dasha and Kolya on Peter's Hill.

Thursday Sep 18, 2008 #

Run 45:00 [1]
shoes: 9 2007 Adidas

Very easy run around Penncrest. The new athletic field, while detracting from habitat, does enhance the running options.

Inside around the ankle bone sore. Ankle was swollen today.

Wednesday Sep 17, 2008 #

Rowing Machine 30:00 [2]

Rowing Machine 30:00 [2]

Tuesday Sep 16, 2008 #

Run 32:00 [1]
shoes: 9 2007 Adidas

Easy run with Dasha. Ankle sore.

Sunday Sep 14, 2008 #

Orienteering race 1:08:21 intensity: (50:00 @3) + (18:21 @4) **** 7.4 km (9:14 / km) +225m 8:01 / km
14c shoes: Jalas

Hickory Run red.

Not my finest outing, but at least OK. Definitely have lost some edge, aggression, and speed.

Conservative to 1, and blew 2, to the tune of 2.5-3 minutes. Same leg/area that I blew in training. No excuse for that. Sergei caught me up soon after and essentially dusted me after I flubbed the pond control slightly. I think I really slowed down after that... I was dragging.

It was extremely humid, and pretty hot. Also, I'm a bit out of shape.

I did a good job of concentrating after that, but something was missing. When I am good at HR, I am really good. Today, I was losing 30 seconds on good controls, and a few minutes on 2 and one later control.

The last HR local event was one of the coldest I've ever experienced. This was one of the hottest.

Map hike warm up/down 30:00 [1] **
shoes: Jalas

Picking up some sprint and local meet controls.


Decided to bail on the last training. I might have been able to do it, but at the level of fatigue, I thought I was inviting exacerbating the ankle injury. I was also too tired to get much out of it. If healthy, that would have been good for me.

I also threw out my Jalas. Two shoe goo repairs failed and that was about it. Very disappointing as I can't have done more than 120 miles in them. The uppers were pristine but both soles were coming off severely. Even the spikes were all there. What is that all about?


Super training weekend. Big thanks to Tom and DVOA for making it happen!!!

Saturday Sep 13, 2008 #

Run warm up/down 10:00 [1]
shoes: Jalas

To the simplification exercise.

Orienteering 35:00 [4] ****
shoes: Jalas

Simplification exercise. Good job on almost all but one control.

Eddie and I switched back and forth through the middle of the race.

Orienteering warm up/down 5:00 [1] ****
shoes: Jalas

To the O intervals.

Orienteering intervals 50:00 intensity: (5:00 @1) + (40:00 @3) + (5:00 @4) ****
shoes: Jalas

O intervals with Brendan. Some was solid, but two controls were terrible.

Orienteering 16:30 [4] **** 2.7 km (6:07 / km)
shoes: Jalas

Sprint. Decent, but went to the wrong building a few times.

Orienteering 50:00 intensity: (10:00 @1) + (5:00 @2) + (35:00 @3) ****
shoes: Jalas

Another ridiculous Hickory Run night-O. Actually, the course was quite good, until the penultimate control. the feature was buried in the green and the flag wasn't there.

Friday Sep 12, 2008 #


Another rest day. The ankle may have been in general somewhat better, but not great. However, there was one moment when the pain was acute and I couldn't move the ankle anywhere for like a minute without very sharp pain. It stopped and I could eventually walk normally.

What accounts for this strange degradation? Reducing swelling (which has happened with assiduous wrapping over past two days?) Dasha discounts this? How about the very crappy weather?

Thursday Sep 11, 2008 #

Rowing Machine 1:00:00 intensity: (30:00 @2) + (30:00 @3) 13.4 km (4:29 / km)

Easy, controlled row through 30 minutes. (20 spm.) Then took it up to mid to high 20s.


During the last 10 minutes, at the top of the slide, I had three moments when something felt like it was flipping over in my ankle, producing fleeting, sharp pain. Not too bad, and temporary.


During the evening, at TNT birthday dinner, I began to notice that the sharp pain in the ankle was constant, and quite noticeable whenever I would flex the ankle pass vertical. The pain was sharper than anything to date.

Wednesday Sep 10, 2008 #

Rowing Machine 1:05:00 intensity: (5:00 @1) + (45:00 @2) + (5:00 @3) + (10:00 @4)

Pretty easy row through 45 minutes, then a sequence of power 15s (tried to do 30 seconds hard, at 30 spm, and 30 seconds off.) Did that through an hour, and 5 minutes of cooldown.

Tuesday Sep 9, 2008 #


Smart or lucky? Yawn...

Perhaps he will merit a chapter in my book, although honestly doesn't really require more than a FN.

It's all Fama/French, and ultimately even mroe basic than that.


We got home late, and the ankle was unfortunately large. Maybe a rest day is warranted.

Monday Sep 8, 2008 #

Rowing Machine 1:00:00 intensity: (45:00 @2) + (10:00 @3) + (5:00 @4)

Basic row. First 50 minutes: 220 at 20. Then, 4 or 5 minutes at 200 and 30. Last five real easy, with blisters popping up.


Ankle again swollen badly. The Bala office, and related neglect, coupled with the rigours of the weekend, set it back. A slow (and I hope steady?) convalescence is probably required.

Sunday Sep 7, 2008 #

Orienteering race 1:12:22 [3] ***** 7.8 km (9:17 / km)
19c shoes: Jalas

Day 2 Blue at UNO Camping Weekend 2008.

Good run. I knew what Brendan had run setting out and I thought I might be able to do that with a good run. I was decent, but had some wobbles here and there. One larger mistake was a control with two boulders on a knoll that I read as a depression.

In the end I could not match Brendan's time, but I was reasonably pleased.

Saturday Sep 6, 2008 #


UNO: Pawtuckaway

Orienteering race 1:25:53 [3] ***** 8.5 km (10:06 / km)
spiked:16/shoes: 9 2007 Saucony

Day 1 Blue UNO Camping Wekeend 2008.

A decent run. I had some cmall loops in the early going, but managed to sort them out by the middle of the course. I also tweaked my eankle a few times early in the course which, when coupled with the second day, probably set back recovery a bit.

Friday Sep 5, 2008 #

Bike 1:00:00 [2]

More boring biking.

Weight training 15:00 [2]

A nice circuit.

Thursday Sep 4, 2008 #

Bike 1:10:00 intensity: (1:00:00 @1) + (10:00 @2)

Wednesday Sep 3, 2008 #

Cross Training 40:00 [2]


Had hoped to do some calisthenics but it didn't happen. We went to a concert and got back late.

Tuesday Sep 2, 2008 #


The quote of the day is a riff on a hackneyed (mis)attribution to Mark Twain:

"Si tacuisses, philosophus manisses."

As an aside, I have a feeling, which is probably misguided, that the average British public school student appears much more educated than a really good American "public" school stiff owing to the former's at least passing familiarity with the classics.

Philosophy is quite a consolation, though, Boethius dude.


Swelling is persistent. Got to keep wrapping this.

Problem is sitting for work. It would be nice if I could keep the ankle in the air.

I think I should forgo CSU training Thursday.

Bike 1:00:00 [2] 18.85 mi (3:11 / mi)

Easy bike

Weight training 15:00 [2]

Some nice calisthenics/weights.

Monday Sep 1, 2008 #

Bike 40:00 [3]

Weight training 10:00 [2]

Some abs and real basic circuits.

Cross Training 20:00 [2]

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