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Training Log Archive: j-man

In the 30 days ending Nov 30, 2010:

activity # timemileskm+m
  Run12 7:40:00
  Orienteering5 5:44:14 22.08 35.54 89047c
  Map Hike/Run1 4:00:00
  Cross Training3 1:40:00
  Map hike2 1:30:00 2.49 4.0
  Weight training6 1:13:00
  Rowing Machine1 30:00
  Total22 22:17:14 24.57 39.54 89047c

» now

Tuesday Nov 30, 2010 #

Run 30:00 [2]
shoes: Salomon S-LAB 3 XT WINGS

TNT. Ran solo, briefly.

Monday Nov 29, 2010 #

Cross Training 30:00 [2]

Weight training 10:00 [2]

Sunday Nov 28, 2010 #

Orienteering 50:00 intensity: (10:00 @3) + (40:00 @4) 5.8 km (8:37 / km) +180m 7:28 / km
shoes: October 2010 Oroc 280

Batsto cancelled, for the third time... (WTF?) I went to a club with its act together.

Rocky Ridge is a place I love.

A good course. I was very pleased with myself for most of it. Felt like I was cranking and controls came to me like they were on strings. But, the big uphill leg cost me maybe 2 minutes as I got pulled off on an ummapped trail.

But, later, worse. I probably was getting a bit tired. Couldn't find 12, and decided it wasn't there. So, on to 13. (This was a freak occurrence. Nancy coming in from the left suggested to me that the control couldn't possibly there, but it was.) Anyway, found 13 (too fast, seemingly) and on the way to 14, went deliberately high, and of course I found 12, which I punched.

Decent the rest of the course. But, I DQed myself (had to, with pin punching) due to the out of order issue.

I love Rocky Ridge, but I must say the map is getting a bit tired. It needs to be upgraded to contemporary standards. There were some minor issues in the control circle at 12 but more significant ones at 7.

Saturday Nov 27, 2010 #

Map Hike/Run 4:00:00 [1]

Actual time was a bit longer, but generally this was slow. Still, I did some running/jogging, so 4 hours seems like a good approximation.

In keeping with Tom's nomenclature, visited AC (I like, could be really good) and C (spectacular forest.)

We also had lunch at China delight, and later, pizza at Good Time Pizza.

Both endeared themselves to me, and I want both to be sponsors (probably class C.)

Tired, and quite cold at the end. Flurries most of the day.

Wednesday Nov 24, 2010 #


Lost some teeth.

Tuesday Nov 23, 2010 #

Run 30:00 [2]

Monday Nov 22, 2010 #


My 2010 orienteering season, such as it was, is well and truly over. Time to start a post mortem.

It actually unfolded sort of according to plan, or the plan I envisioned at about May/June when I began to think that I might just be able to have a plan.

My goals were:
• Top 10 in the US Champs
• Get to 8 A-meet days
• Finish within 10% of Wyatt in the DVOA rankings
• Do some sort of exercise totalling 5 hours or more per week
• Make the US standing team for 2011

• My goals for the Team Trials, separate from the other goals, was to score 270 points. [Edit: I failed in this one. I did score 270, but the goal was to score 270 for the Trials, not including ranking. With 90+ on the sprint and long, but 83 on the middle, that would not do it.]

I actually achieved everything but the first one, which was a bit of a stretch, I suppose. The last one is out of my hands, but I at least made an effort.

These goals are hardly ambitious, but do involve a bit of effort to achieve in light of my much more onerous working obligations over much of the past year, and the realities of spending a lot of time commuting.

A meet performances were mixed. They certainly didn't start off well: the BAOC meet was pretty bad, and DNFing on a sprint is a new low.

The DVOA middle was also bad, but considering how crappy I felt and the fact that I probably shouldn't have been running at all, I cannot be too upset.

Good races? Actually, most of the races over 60 minutes were pretty good. I don't know why I still have any endurance, but I'll take it.

Worst race? Sadly, Hickory Run (training weekend.) I found two controls. That is even worse than the DNF at BAOC two weeks later.

Best race? Hard to say. Definitely happy with the Team Trials Long, because considering the shape I was in, I delivered something.

Most fun race(s): SS Finals and the US Champs. I was pretty surprised I had a few vestiges of speed and could semi-compete in head to head sprints (although the field was nowhere near as brutal as it was the year before. I still think that was exceptional.)

Run 30:00 [2]

Sunday Nov 21, 2010 #

Orienteering race 1:49:32 [4] ***
27c shoes: October 2010 Oroc 280

Blue Hills Traverse.

A surprisingly good result, but the Blue Hills and I are rather simpatico.

[Edit: But, apparently also my worst ever BHT result. I think this is the only other time I did it.]

Thursday Nov 18, 2010 #

Run 45:00 [3]

TNT. At Penncrest, and I was late, but not too late.

We tried out the new pizza place afterward, and I think it is good.

Wednesday Nov 17, 2010 #

Cross Training 30:00 [3]

Weight training 15:00 [3]

Tuesday Nov 16, 2010 #

Run 45:00 [2]
shoes: 10/2006 Asics

At the gym.

Weight training 20:00 [3]


Monday Nov 15, 2010 #

Rowing Machine 30:00 [2]

Scott wanted to watch football, so that is what we did. Managed to do some exercise, late and slow.

Sunday Nov 14, 2010 #

Orienteering race 1:19:57 [4] *** 11.3 km (7:05 / km) +320m 6:12 / km
20c shoes: Salomon S-LAB 3 XT WINGS

Fair Hill Blue.

Another sublime course by Tom. Not enough people at this event. Those who missed it lost out. It was a beautiful day!

I had a goodish race. The best part was the pretty consistent physical effort I put out. Navigationally, I started out well, but then took some sub-optimal routes and got sloppy, getting mired in green.

Still, managed to finish OK.

So, this week I got my first DVOA win, but surely Wyatt would have beaten me had he been there.

Map hike 30:00 [1] ** 4.0 km (7:30 / km)
shoes: Salomon S-LAB 3 XT WINGS

Picked up some controls.

Thursday Nov 11, 2010 #

Run 30:00 [3]


Tuesday Nov 9, 2010 #

Run 45:00 [2]

Butt was tight.

Weight training 5:00 [3]

Abs and push-ups.

Monday Nov 8, 2010 #


My appetite has finally come back. I think I'm recovered.

Run 45:00 [2]

Running felt really good today, but the knee wasn't happy at first. It will be fine, though.

Weight training 3:00 [2]


Sunday Nov 7, 2010 #

Orienteering race 1:06:46 [3] 8.6 mi (7:46 / mi) +245m 7:08 / mi
shoes: October 2010 Oroc 280

Hickory Run Rocks Red Long.

On Saturday didn't think I could run at all. But, stomached a Wawa shortie for dinner and was well hydrated, so I thought I should try something. A blue seemed like a stretch.

Really happy with my run. Felt decent, although hardly fast. But, much better than the day before. After finishing I felt pretty energetic; Saturday I thought I would keel over.

Orienteered well. Up there with some of the more decent HR runs. And Vadim nicely kept me from winning my first DVOA race of the year.

Fell down a lot, every time I looked at the map. Nearly destroyed myself, but miraculously escaped serious damage.

Saturday Nov 6, 2010 #

Event: Hickory Run

Run warm up/down 10:00 [1]

Warmup before the middle. Still not sure racing was a good idea.

Orienteering race 37:59 [3] 4.6 km (8:15 / km) +145m 7:08 / km
shoes: Spring 2009 Integrators

Hickory Run Rocks 2010 Middle Blue.

I survived, but was wasted at the end. Pretty pleased with holding it together under less than optimal conditions.
6 AM

Map hike 1:00:00 [1]

Hanging and vetting controls for the sprint.

Got there at about 6:15AM. Couldn't do anything until 6:50, or so, and even that depended on the headlamp. Slight miscalculation, but better safe than sorry.

Wednesday Nov 3, 2010 #

Run 1:00:00 [2]

In Murray Hill and along the East River.

Tuesday Nov 2, 2010 #

Run 45:00 [2]

Weight training 20:00 [2]

Monday Nov 1, 2010 #

Cross Training 40:00 [2]

At the gym.

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