Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 30 days ending Jun 30, 2009:

activity	#	time	miles	km	+m
Run	25	22:20:26	26.13	42.05
Orienteering	14	13:05:26	45.34	72.97	2140	25 /	0%
Bike	11	9:45:00	120.5	193.93
Cross Training	4	2:15:00
Weight training	2	1:10:00
Map hike	1	35:00
Total	29	49:10:52	191.97	308.95	2140	25 /	0%
[1-5]	29	48:35:52

3:00

0:00

» now

Tuesday Jun 30, 2009 #

Run warm up/down 15:00 [2]
shoes: February 2008 Asics

To the track.

Run intervals 32:20 7.2 km (4:29 / km)
shoes: February 2008 Asics

8 x 400 with 200 meter rest and then 4 x 200 with 400 meter rest.

115
118
115
116
115
117
115
117

Interesting that every even interval was slower. I think it is because I was finishing into the wind on the backstretch, compounding getting tired on the last 200.

34
35
35
35

Really, I am a bit slow.

Run warm up/down 18:00 [2]
shoes: February 2008 Asics

A little cooldown and home. Tired.

Had planned to do an hour on the bike but Dasha was home and she didn't like that idea.

Monday Jun 29, 2009 #

Note

A couple random pictures from PNWOF.

http://www.flickr.com/photos/18115983@N00/sets/721...

Run 1:00:00 [2]
shoes: February 2008 Asics

Level 8 hills, 7.3 mph.

1016 calories.

Sunday Jun 28, 2009 #

Note

I am weak. But this time they will hear from me.

Orienteering race 2:00:00 [3] ****
shoes: Inov-8 Musdclaw 340 O+

Salmon La Sac long blue.

Long Blue - Splits

Saturday Jun 27, 2009 #

Note

Verily, verily, I say unto you, the Silva Award is a (perhaps insert FCC banned word here for emphasis) joke.

Note

I am off to get some beers with Jim. I wonder what the halflife for my current apoplexy is? Why does this bother me so very, very much? I take personal affronts hard, but this has nothing to do with me--it has to do with what I regard as justice, due process, and integrity. Versus bullshit.

See May 28th entry.

Run warm up/down 10:00 [2]
shoes: Inov-8 Musdclaw 340 O+

Warmup before the middle.

Orienteering race 50:21 [4] **** 4.8 km (10:29 / km) +270m 8:11 / km
shoes: Inov-8 Musdclaw 340 O+

Salmon La Sac middle blue.

Tough, but good course. Actually a fairly good run. Lost about 1:30 on #8 and some bits here and there. Most of my time lost of due to inefficiency. I'm not sure how to improve that.

U.S. Middle Champs Blue - Splits

Friday Jun 26, 2009 #

Run warm up/down 13:00 [2]
shoes: Inov-8 Musdclaw 340 O+

Wamup before the sprint.

Orienteering race 20:38 [4] *** 2.8 km (7:22 / km) +90m 6:21 / km
shoes: Inov-8 Musdclaw 340 O+

Salmon La Sac sprint. Course was easy in the beginning and end and tricky in the middle. I lost time in the middle part. Maybe 1:30 or so.

Salmon Run Sprint 3 - Splits

Thursday Jun 25, 2009 #

Orienteering race 32:00 [4] **** 4.2 km (7:37 / km) +180m 6:16 / km
shoes: Inov-8 Musdclaw 340 O+

Green anchor leg for Somewhat OK, with Cristina, Patrick Nuss, and John Harbuck at Lick Creek.

Good run on a map that is really showing its age. Lost about 2 minutes at 6 (not due to the map) and some hesitation here and there due to confusion over vegetation and trails.

We finished 2nd behind one of the Canadian ringers, although John Goodwin, running the whole thing by himself, also finished ahead of us. I passed Adrian, anchoring the other Canadian team, right before the finish, without knowing it.

Wednesday Jun 24, 2009 #

Orienteering race 1:50:00 [3] *** 18.0 km (6:07 / km) +300m 5:38 / km
shoes: Spring 2009 Integrators

PNWOF Goat at Fishtrap Lake.

Good race, but fell apart at the end.

Started after Patrick and Oystein. Twisted my bad ankle going into #1. It felt bad, but kept moving and it felt OK. On the way to 2, Eric converged in and we were running together. Patrick and Oystein pulled away a bit in the early part of the USGS, but the lead would change a lot as one group and then the other made mistakes. I lost track of Oystein and Patrick but stayed with Eric. But, as we skipped 13, he started to open up some distance on me on the trail. Then, into 14, I lost maybe 45 seconds to a minute more, and I could barely see him off in the distance. I was on my own after that. Going into 17 I banged my shin really hard which kind of distracted me. On the way to 19 I somehow saw Eric (I think) off in the distance. He had made a mistake on that control. However, on 20, I gave that back and more, as I ended up swinging too far right and hitting the road. On the way to 21 I saw Oystein walking. Apparently he had bagged it after an earlier control and was going back to the finish.

I did have a gu early on, but I don't think I drank enough. Two gulps of water at 2 water stops may not be enough. (While I haven't been taking water on my training runs, I am not sure you can or should attempt to train so that you don't need to drink in races.)

Tuesday Jun 23, 2009 #

Run warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Spring 2009 Integrators

To the start.

Orienteering 21:00 **** 2.4 km (8:45 / km) +60m 7:47 / km
shoes: Spring 2009 Integrators

Spokane Sprint 1.

Wow. Terrible. Ran aggressively, but on the way to 4, got really confused and pushed by low visibility in what was mapped as white. Lost a bit. Then on six was looking for the control a contour or two up the hill (where the circle was centered) when it was in reality on the flat. Messed up 8 nicely and later mispunched on a dot knoll that was next to mine.

Run warm up/down 20:00 [2]
shoes: Spring 2009 Integrators

To download and back to the start to begin control pickup.

Map hike 20:00 [0] ***
shoes: Spring 2009 Integrators

Control pickup after sprint 1.

Run warm up/down 5:00 [2]
shoes: Spring 2009 Integrators

Warmup before sprint 2.

Run race 12:30 [4] **** 2.1 km (5:57 / km)
shoes: Spring 2009 Integrators

Spokane Sprint 2.

Decent run. Lost 1 to 1:30 on the long leg due to bad route choice and tough attack to a bag in the forest.

Map hike 15:00 [0] ***
shoes: Spring 2009 Integrators

Control pickup after sprint #2.

Monday Jun 22, 2009 #

Note
(rest day)

Travelling from Idaho to Spokane. Saw a lot and got a speeding ticket in stupid Oregon.

Sunday Jun 21, 2009 #

Event: WCOC BBQ, Sprints, Meeting at DeWeese Farm

Event: DVOA Green Lane

Note

DVOA Picnic

Note

Oh yeah.

Are we on the cusp of the Golden Age of DVOA? We certainly could be.

Run warm up/down 5:00 [1]
shoes: Spring 2009 Integrators

Insufficient warmup.

Orienteering race 1:31:12 10.18 km (8:58 / km) +420m 7:26 / km
shoes: Spring 2009 Integrators

2009 PNWOF Goldrush Long Blue.

Very interesting. Very bad. Actually, OK through 4, then dropped 6 minutes on 5. No other big disasters. Maybe 1.5 and 2 on later controls. So, how could I have been so slow? It doesn't make sense. I was actually happy with my running. I ran up virtually every bit of every hill and felt fast enough on flats. Weird. And lame.

Saturday Jun 20, 2009 #

Event: NEOC: Forest Park Sprints and Picnic

Event: DVOA Delmont

Note

DVOA Delmont

Run warm up/down 10:00 [2]
shoes: Spring 2009 Integrators

Easy warmup before the middle.

Orienteering race 47:18 ***** 4.32 km (10:57 / km) +260m 8:25 / km
spiked:25/shoes: Spring 2009 Integrators

2009 PNWOF Goldrush Middle Blue.

Another very bad race. Very bad.

I should have expected--indeed I could see with my own eyes--what the terrain looked like out of the start. I should have realized--because it was posted at the start and in the notes--that the scale was 7,500. I should have read the map as a sprinted down the road out of the start--because I am not from Texas.

But I didn't. And it showed. 4.5 minutes lost on #1, where I was essentially lost. Actually, after that, it really wasn't too bad. I lost another minute+ on 4 and a bunch of 30 seconds. But, I got into things later on.

Still, a joke of a performance.

Friday Jun 19, 2009 #

Event: 2009 Pacific Northwest Orienteering Festival

Run warm up/down 30:00 [2]
shoes: Asics Dirt Devils

Orienteering race 19:25 [4] *** 3.28 km (5:55 / km) +10m 5:50 / km
shoes: Asics Dirt Devils

2009 PNWOF Goldrush Sprint.

Very bad race. Had a major problem to 2--map did not correctly depict the 3-dimensionality of the place and I ended up trapped in a tennis stadium grandstand. 1.5 minutes there, and 45 seconds on two other early controls and I was already out of it. Noski.

Run warm up/down 10:00 [2]
shoes: Asics Dirt Devils

Easy warmdown with Tom around the lake.

Thursday Jun 18, 2009 #

Cross Training 30:00

Level 8 hills. 386 calories

Run 30:00 [2]
shoes: February 2008 Asics

Level 8 hills, 7.1mph. 498 calories.

Bike 30:00 [2] 9.98 mi (3:00 / mi)

Leel 8 hills.

Wednesday Jun 17, 2009 #

Run 2:00:00 [2]
shoes: February 2008 Asics

Whatever lightness and spryness I had yesterday was totally not to be found today. Rather, my legs felt lousy, and they never got much better.

I even added some music to the iPod: Smashing Pumpkins, Journey, Live. None really helped. Although an extra track from the Killers may have provided a small boost.

Went out to Beacon Street, crossed over and ran until IHoP before turning around.

I decided to time the road crossings on the way back. There are 7, more or less, on the 45 minute stretch. I think I spent 2 minutes or so in total waiting to cross. Some more sampling is required.

I don't like stopping and 2/45 is a lot of time.

Bike 1:00:00 [2] 17.8 mi (3:22 / mi)
shoes: February 2008 Asics

Level 7 hills.

Tuesday Jun 16, 2009 #

Run warm up/down 35:00 [2]
shoes: Reebok Bobby Curtis

Over to the Harvard track. Felt super good.

Upon arriving, it was pretty clear that something was going on. A track meet of some sort (high school/middle school?), with a pretty large spread in abilities.

I thought I saw Terry right when I arrived but he was running off and I didn't give chase.

Luckily, Brendan showed up and he was amenable to going to the MIT track.

Run warm up/down 20:00 [2]
shoes: Reebok Bobby Curtis

More warmup (after stading around for 20 minutes). Over to MIT, through Central Square.

Run intervals 21:24
shoes: Reebok Bobby Curtis

The workout was supposed to be:
800 @ 5-8k pace
400 @ 5K pace
600 @ 5K pace
1200 @ 5-8K pace
1200 @ 5-8K pace
600 @ 3-5K pace
400 @ 3-5K pace
200 rest after all

We abridged it by dropping the first 800 and truncating the 1200s into 800s.

My times:
124
206
247
247
202
116

I was basing these off 1730 5K, but ended up a bit faster.

After two recovery laps I did 3 x 100 on 100 off strides at maximum speed. I didn't take splits, but this felt awkward. I need to learn to run faster.

Run 15:00 [2]
shoes: Reebok Bobby Curtis

Home from MIT.

Monday Jun 15, 2009 #

Run 1:00:00 [2]
shoes: February 2008 Asics

Level 8 hills, 7.1mph. 990 calories.

Bike 1:00:00 [2] 18.67 mi (3:13 / mi)

Level 8 hills. Highlander, started on the run, finished on the bike, leaving me to read the Economist.

Sunday Jun 14, 2009 #

Event: LIOC : Caumsett State Park

Note

Hammond Pond and CSU meeting (regarding taking over the world.)

Orienteering 1:30:00 [3] ****
shoes: Salomon SpeedCross 2 2009

Some of this is running to/from the start and finish.

So, the map kind of sucks, although not completely. And some of our course was on an area that seemed un-fieldchecked. But, there is some nice terrain there--even in the summer. If only they would map that to high standards. You could do better classic orienteering there than you can at the Fels, which I think is better suited to middle.

I intended to stay on trails but I got into it and thought a little forest would be OK (didn't have O shoes or contacts.) Ran very comfortably and ran up hills pretty easily (I only now realized that they were 3 meter contours!)

But, from the middle of the course on, I started to feel the sketchiness of the map, and it got to be less fun. I would have bailed, but that is hard to do.

http://www.flickr.com/photos/18115983@N00/36279864...

Saturday Jun 13, 2009 #

Event: NEOC Big River - North

Event: O training in Harriman

Note

WCOC Bethel Schools Sprints

Run warm up/down 10:00 [2]
shoes: Salomon SpeedCross 2 2009

Warmup.

Orienteering race 17:24 [4] **** 2.95 km (5:54 / km)
shoes: Salomon SpeedCross 2 2009

Bethel Schools Sprint B.

Decent run, except for #11. I think I may have lost 1 minute on it. Mis-read the complexity in the middle, then did something stupid, then went the wrong way around at the end.

http://www.flickr.com/photos/18115983@N00/36235064...

Orienteering race 21:17 [4] **** 3.5 km (6:05 / km)
shoes: Salomon SpeedCross 2 2009

Bethel Schools Sprint A. After some pretzels I went out again. Oddly enough, the long leg was almost repeated, except in the opposite direction. I still didn't do it well.

http://www.flickr.com/photos/18115983@N00/36243244...

Orienteering warm up/down 10:00 [2]
shoes: Salomon SpeedCross 2 2009

Jogged with a map.

Also, after eating most of my apple, I gave the core to a groundhog living in the area whom I disrupted while running.

Bike 1:00:00 [1] 16.76 mi (3:35 / mi)

Very easy on the recumbent bike, mostly during leg 6.

Sprint A - Splits

Sprint B - Splits

Friday Jun 12, 2009 #

Note

So lame

Not to be presumptuous, but I probably wouldn't do all that much worse (as a masters lightweight!)

Run 1:00:00 [2]
shoes: February 2008 Asics

Level 8 hills, 7mph.

Bike 1:00:00 [2] 20.36 mi (2:57 / mi)

Level 8 hills. Pretty good.

Quads still pretty wasted from Tuesday and Thursday. (Extra strength and duration circuit worked them over pretty well. Cramp during warm-up yesterday was exacerbated during the race.)

Thursday Jun 11, 2009 #

Run warm up/down 7:00 [2]
shoes: 9 2007 Saucony

To the train.

Run warm up/down 18:00 [2]
shoes: 9 2007 Saucony

From Alewife to Fresh Pond and then a little faster when there.

Run race 29:01 [4] 4.92 mi (5:54 / mi)
shoes: 9 2007 Saucony

CSU running section 5 mile race.

First 2.5 miles in 14:15, second obviously slower--in 14:45.

[9/30/2009 edit: changed the distance from 5.0 miles to 4.92 as per http://www.coolrunning.com/results/09/ma/Jun11_CSU...]

Orienteering 19:30 [2] 3.0 km (6:30 / km)
shoes: 9 2007 Saucony

CSU Fresh Pond training. Took it easy. Ross and Brendan did not.

http://www.flickr.com/photos/18115983@N00/36243243...

Run warm up/down 30:00 [2]
shoes: 9 2007 Saucony

Home from Fresh Pond. Lori, Presto, and Ross were kind enough to accompany to Harvard because otherwise I probably wouldn't have found my way there.

Wednesday Jun 10, 2009 #

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

Level 8 hills, 7mph.

Cross Training 30:00 [3]

Level 8 hills. Worked a little harder at it.

375 calories.

Tuesday Jun 9, 2009 #

Run warm up/down 20:00 [2]
shoes: 9 2007 Saucony

Over to the track and two laps.

Run intervals 16:05 3.6 km (4:28 / km)
shoes: 9 2007 Saucony

Kind of a pathetic little workout. The plan was 8x400 at 75 with 200 meters jogging. Well, didn't do 8 and didn't hit 75.

A bit of GI unpleasantness from early afternoon (which I thought was gone) reared itself acutely on 5. I struggled through 6 but I could not do another one. At least not without a bathroom break. I need to find where there is one of those accessible at MIT. Anyway, to add insult to injury, I had to walk home in the drizzle/rain.

113
118
116
118
119
121

Weight training 40:00

Added another 10 minutes to the circuits. Did the one leg thing and found a diabolical way to do squats with lower weight.

Bike 45:00 [2]

Level 8 hills on the upright bike on the left. Also recently repaired, but felt easier than yesterday on its compatriot to the right.

Note

Today was a day of physiological degradation.

On the intervals I started out with a tight groin and finished with a tight right calf. And the GI stuff. Then later with my lunges my left achilles was feeling wronged.

At least the right glute wasn't annoyed.

Monday Jun 8, 2009 #

Note

Hooray!

http://www.youtube.com/watch?v=YwEMxYggoKQ

Run 1:00:00 [2]
shoes: February 2008 Asics

Level 8 hills, 7mph.

Bike 1:00:00 [3]

This should be level 2, but it was a lot of work today. I was either strangely tired or more likely (based on normal effort from running) they did some sort of maintenance on the bike (eliminating the clunking) which had an impact on the resistance?

Note

Hips and hip flexors very tight today. I was initially at a loss for why, but then recalled the knee raises I did recently. That would do it.

Also, the right glute does not hurt today. Strange.

Sunday Jun 7, 2009 #

Event: QOC Beer Chase

Event: WCOC Osbornedale State Park

Event: Nipmuck Marathon

Run warm up/down 6:00 [1]
shoes: Spring 2009 Integrators

Wamup. Too short.

Orienteering race 55:31 [4] **** 6.5 km (8:32 / km) +300m 6:56 / km
shoes: Spring 2009 Integrators

WCOC Osbornedale Red.

http://www.flickr.com/photos/18115983@N00/36046725...

Note
(injured)

So, in today's race I tripped on a fence and hit the ground hard and later, while hurdling a log on a trail, got rammed my a branch in my left shoulder and hit the ground again. My shoulder is sore, but seemingly only bruised.

However, my right glute, the one sore on Thursday is very sore. However, it doesn't have the burning sensation and doesn't seem to hurt under contraction or resistance. It just hurts to touch and to sit on it. Strange.

Red course - Splits

Saturday Jun 6, 2009 #

Note

NEOC Gay City

Run warm up/down 10:00 [1]
shoes: Spring 2009 Integrators

Warmup before NEOC. It was warm, but I felt good.

Orienteering race 59:50 **** 7.04 km (8:30 / km) +250m 7:13 / km
shoes: Spring 2009 Integrators

NEOC Gay State Park Red.

A really poor race. One unforced error on number 2--an orthogonal route--and then hosed two subsequent controls. In both cases I maintain they were not correctly placed, but they were no doubt close. Definitely in the circle. PG had no problem with either; I lost multiple minutes on both. What does that mean?

I ran OK the rest of the course. The map isn't great, but is OK; the terrain in nice. The ferns are nothing compared to FC.

http://www.flickr.com/photos/18115983@N00/36025355...

Cross Training 45:00 [2]

Level 8 hills. Just felt like I needed something more today. Mentally, an hour of training has started to seem like not enough.

Red - Splits

Friday Jun 5, 2009 #

Note

Yesterday morning and day I felt like I was developing faint twinges of Clemitis. I had soreness/stiffness in the suspect area and was a bit concerned. CSU had decided to do intervals yesterday, and I really wanted to. I didn't want to run fast. So, I decided on the 4 x 1600 program. During the first lap it felt a little off, but then it was largely smooth sailing. During the last 2 intervals I felt like I was tightening up, but just general tightness which often happens. And afterwards I felt great. Feel OK today, too, but may bag the tempo run. Hopefully I can do some faster stuff next week.

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

Level 8 hills, 7 mph. Just getting in a run.

Bike 1:00:00 [2]

Wow--an epic night of movies on AMC. I watched Roadhouse, US Marshalls, and Carlito's Way tonight. None great movies. None even that good. But Roadhouse does make the running go fast and Carlito's Way does feature one of PG's favorite actors.

Thursday Jun 4, 2009 #

Bike 30:00 [2]

Level 8 hills.

Cross Training 30:00 [2]

Level 7 hills.

Run warm up/down 10:00 [2]
shoes: Reebok Bobby Curtis

Warmup.

Run intervals 31:26
shoes: Reebok Bobby Curtis

4 x 1600

550

217
125
126
126
128
545

212
124
130
129
128
551

217
124
130
128
129
551

Run warm up/down 22:00 [1]
shoes: Reebok Bobby Curtis

Cooldown.

Wednesday Jun 3, 2009 #

Run 3:00:00
shoes: Salomon SpeedCross 2 2009

Back to the Blue Hills. Explored the western portion this time, including the ski hill.

Concluded that the Saeger Family Ski Slope is runnable, but barely. It is definitely not fun. I tried it once, at about 1:19 into the run. My split was 3:45, although considering the amorphous start and finish location, this is a largely meaningless number.

Breakfast: 4 slice of toast with honey/nutella. One Paulaner mug of OJ/water and one Iron Hill mug of cranberry/water. [edit: I think the Iron Hill mug is 24 ounces and the Paulaner mug is ~36 ounces. That is my standard post-workout serving size.]

No drinks during; 64 ounces of Gatorade Rain after.

Note

I've now logged more running miles in 2009 than in 2008. Although this is a silly comparison since I stopped logging for a while in 2008.

Tuesday Jun 2, 2009 #

Run 1:28:40 [2] 11.33 mi (7:50 / mi)
shoes: 9 2007 Saucony

Nice run. Felt super easy and super light. Time includes time at lights (I seemed to get caught today.) Maybe when not pushing, you are less inclined to dart across at the last instant.

http://www.gmap-pedometer.com/?r=2882010

Bike 1:00:00 [2] 19.75 mi (3:02 / mi)

Level 9 hills.

Monday Jun 1, 2009 #

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

Level 8 hills, 7 mph. Felt nice.

Weight training 30:00

Worked harder on the machines. The circuits felt a little harder at times. I was feeling it in my quads today. Did the balance thing again.

Bike 1:00:00 [2] 17.18 mi (3:30 / mi)

Level 9 hills.

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