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Training Log Archive: j-man

In the 31 days ending Jan 31, 2006:

activity # timemileskm+m
  Run17 18:19:59 118.79 191.18 1245
  Orienteering4 5:42:20 23.86 38.4 1350
  classic ski1 3:15:00
  Cross Training3 1:15:00
  downhill1 1:00:00
  Bike1 20:00
  Weight training1 5:00
  Total23 29:57:19 142.65 229.58 2595
averages - sleep:3

» now

Tuesday Jan 31, 2006 #

Run 40:43 [3] 10.0 km (4:04 / km)
slept:3.0 shoes: Spikeless VJs

Down to bridge and back. Felt really smooth and easy.

20:24 out, 20:19 back

Run 49:00 [2] 5.8 mi (8:27 / mi)
shoes: Spikeless VJs

TNT was longer than normal.

Sunday Jan 29, 2006 #

Run 31:00 [2] 3.4 mi (9:07 / mi)
slept:3.0 shoes: Spikeless VJs

Warmup before QOC brown.

Run 23:27 [4] *** 3.2 km (7:20 / km)
shoes: Spikeless VJs

This was an interesting, frustrating, and potentially educational experience.

The result wasn’t bad, but the process sucked.

Because of the length of the course, I decided to run this at high intensity. Basically, it was a disaster. I felt great and strong through the first couple controls. I felt like I had a hammer and was going to beat the course into submission. But I was Orienteering like an idiot. I did not have map contact, no visualization, no distance sense, and bad direction. After hosing 4 (as I had 1,2,3) I made the conscious decision to back off and return to “cruising” speed. Then things got better, with the exception of 5.

What is the point? Well, that you need to know when to apply the power. This was the second time in recent memory that I deliberately eased off the tempo (last time was after control three at the snowy FCN last year.) At the latter, I did this before the damage was done.

I have been starting out very fast at many DVOA meets with the mindset that I am going hit it hard, and just keep it running hot until I can’t keep up the pace anymore. And that has worked. It is a little different than the last time I was good at local meets.

By 2000, in DVOA-land, I was at the point where Orienteering had become a running exercise as I was sufficiently familiar with the parks that I could negotiate even technical legs at FC without much Orienteering. After my multi-year hiatus, some of that familiarity has receded, but it is coming back.

Anyway, the takeaway as I see it is several-fold. First, a comfortable cruising speed is not slow. Second, hammering the first control in areas where I am not 100% confident is bad. Third, hammer when appropriate.

I wonder what Greg thinks?

Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Spikeless VJs


Saturday Jan 28, 2006 #

Run 1:45:00 [2] 12.0 mi (8:45 / mi)
shoes: Spikeless VJs

Started with Dasha (with one loop around the lake.) That one seemed like 1.5 effort. Then I did 1 hour on my own, trying to get further in Seneca Creek Park. No trail where I hoped/expected one.

Didn't run fast, but felt like I was dragging. No dinner night before probably played a role.

Lots of people (too many.) Dogs, too. No beavers.

Thursday Jan 26, 2006 #

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

to gym

Run 25:00 [3] 3.42 mi (7:19 / mi)
ahr:146 max:156 shoes: Adidas

short but sweet.

level 8 hills, 8 mph.

I bumped up these both slightly starting at :30 through the 5th interval. I jacked it to 9 mph for 30 of that one, back to 8, up to 9 for the last :30 of the 6th interval and kept it there until end. Jacked climb to 5.5% for last :30.

Felt good by middle. Calf and glute tight at beginning.

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

from gym

Wednesday Jan 25, 2006 #

Run 1:30:00 [2] 11.5 mi (7:50 / mi)
ahr:128 shoes: Reeboks

Streets of Philadelphia. Basically, down South to Front, back Market, and some major figure eights in West Philly.

Tuesday Jan 24, 2006 #

Run warm up/down 37:25 [2]
shoes: Spikeless VJs

TNT, warmup to bridge plus one jog up and down the interval course. 17:23 for this.
20:00 or so from top of last interval back, going up the horse trail.

Run intervals 23:17 [4]
shoes: Spikeless VJs

TNT intervals!

Supposed to do 6 but I did 2 bonus for extra kick. OK effort. Average deterioration of power stroke was 2.91% and of recovery phase 6.61%. The latter is a sign of mental weakness. Need to fix that.

Lap Lap Time Max Avg Min delta
1 01:19.1 158 149 126
R1 01:30.7 159 149 141
2 01:14.7 163 155 143 -5.56%
R2 01:34.2 163 150 141 3.86%
3 01:17.7 161 155 141 4.02%
R3 01:36.9 162 151 144 2.87%
4 01:21.6 161 155 145 5.02%
R4 01:43.3 161 149 138 6.60%
5 01:24.3 161 154 141 3.31%
R5 02:02.4 160 144 132 18.49%
6 01:23.2 159 151 133 1.30%
R6 02:11.3 159 143 131 7.27%
7 01:26.2 157 150 134 3.61%
R7 02:01.9 158 144 134 7.16%
8 01:28.9 157 149 135 3.13%

Monday Jan 23, 2006 #

Run warm up/down 6:00 [1] 0.75 mi (8:00 / mi)
shoes: Adidas

to gym

Cross Training 25:00 [3]

Level 12 hills, 4.66 miles.

Crappy effort -- solid through 2/3 but then bonked (or the machine suddenly ratcheted up the resitance.) Whatever. Still was working hard enough.

Bike 20:00 [2]

Level 12 hills. Legs felt better, but it was only the bike so no need to be excited.

Weight training 5:00 [2]

Lunges and calf exercises. On latter, did far too much weight. Did like 2 x 10 but felt intense discomfort. I would have expected calves to be bulletproof now, but without hill running or weights this may be what you get.

Run 6:00 [2] 0.75 mi (8:00 / mi)

from gym

Sunday Jan 22, 2006 #

Run 30:14 [2] 4.0 mi (7:34 / mi)
shoes: Adidas

Run with Dan on his trail route in Reno.

Friday Jan 20, 2006 #

classic ski 3:15:00 [2]

Thursday Jan 19, 2006 #

downhill 1:00:00 [2]

With Dan and Dasha at Northstar. 5 hours total, distills to 1, mostly on the strength of three continuous downhill bump runs.

Wednesday Jan 18, 2006 #

Run 55:00 [2] 5.0 mi (11:00 / mi)
shoes: Adidas

Near Aubern, CA. With Dasha -- much like last time -- I would run up beyond Dasha, and then back down, while she walked/jogged stepp hills.

Cold rain during.

Tuesday Jan 17, 2006 #

Run 1:30:00 [2] 9.0 mi (10:00 / mi) +600m 8:17 / mi
shoes: Adidas

Run in Los Oros state park with Dasha. A little longer than intended and Dasha didn't run up all the hills so I did some hill intervals, ahead and behind.

Distance and climb estimated for now.

Monday Jan 16, 2006 #

Orienteering 50:00 [2] **** 4.5 km (11:07 / km)
shoes: Spikeless VJs

Control pickup at the maze O with Dasha. Just can't get enough of that maze O. TIme includes run (squeeze) to start and control disassembly.

Sunday Jan 15, 2006 #

Orienteering race 1:26:00 [3] **** 10.5 km (8:11 / km) +400m 6:53 / km
shoes: Spikeless VJs

Poor race. Good through the beginning-middle where shortish legs demanded concentration, but then when legs stretched out and I could turn off the brain, I did. Drank once and felt good physically (more so than day before) -- like I could go further and run faster. DIdn't remove any cactus during race, but afterwards discovered broken one that literally almost went through my toe (missed bone, so was able to go further than otherwise.)

Orienteering race 45:00 [3] ****
shoes: Spikeless VJs

Maze O. Simply awesome! Definitely the best walk to the start I've ever done.

Almost died a couple of times (good way to increase adrenaline consumption.)

I've dreamed of Orienteering in terrain like that - and SDO delivered! Incredible!

Had some contact problems (both map contact and adhering physically to vertical hillsides) but obviously neither were too severe.

Saturday Jan 14, 2006 #

Orienteering race 1:05:30 [3] **** 8.6 km (7:37 / km) +330m 6:23 / km
shoes: Spikeless VJs

Anza Borrego blue day 1. Goodish race. Spent some time removing cacti and took some excessively conservative route choices in beginning. Still, contact and concentration decent.

Orienteering 17:30 [4] **** 2.8 km (6:15 / km) +120m 5:09 / km
shoes: Spikeless VJs

OK race. Concentration blown early by presence of other controls + people going to them. Then, some poor route choices through 4 (up and down and off trail.) But, last part of course was good. Too bad my splits are hosed.

Tuesday Jan 10, 2006 #

Run 1:09:44 [2] 7.8 mi (8:56 / mi)
shoes: Spikeless VJs

TNT. Ran mostly with Karl. Nice night, but cold down by the creek. Just the 10K trail route as we were in a hurry.

6:00 warmup
23:57 5K out
25:55 5K back
~15:00 or so up and home.

Monday Jan 9, 2006 #

Run 44:40 [2] 5.0 mi (8:56 / mi)
shoes: Adidas

Across South Street bridge, to Broad, north, and through the grid (via Rittenhouse) to Walnut and back.

Sunday Jan 8, 2006 #

Orienteering 1:18:20 [4] *** 12.0 km (6:32 / km) +500m 5:24 / km
shoes: Spikeless VJs

Ran the Mt. Joy blue from April 2005. That is a tough course. Who is the idiot that set that one, I wonder?

Well, anyway. Vadim and I ran together, splitting up occassionally to try different routes and things. I did not want to run hard and we didn't (for like the first three controls or so) but then for whatever reason we started moving faster. And there were some times when I felt like I was really running fast (although not pushing too hard at those moments - reminded me of the Fair Hill sprint.)

Orienteered well. Some streamers are slightly off and others I didn't see, but I was 100% of the right features when I got to them (since I had visited them in the past.) Some route choices and route executions were not good, however. Did some wide sweeps and could have cut a few more corners.

Vadim and I diverged on #2 and I think I took and did the best route (right of line through the woods.)

By end of course I was maybe a minute ahead of Vadim. It was a good effort. Also, oddly enough, now neither the calf or glute is unconfortable.

Saw two foxes near the U between 8 and 9.

Saturday Jan 7, 2006 #

Run 2:21:00 [3] 23.0 km (6:08 / km) +645m 5:23 / km
ahr:134 max:162 (injured) shoes: Spikeless VJs

Fun run with Angelica, WW, and Speedy. Saw humongous houses, including several Speedy will buy. Was amazed when I saw the manned (by Wyatt) refreshment stop at half way. Speedy and I went a little further before turning around.

Glute felt mostly OK but right calf/achilles is sore and gave me a few twinges during the run.

Pace was good but return trip was often too fast. Legs rarely felt good. Just slow and inflexible, although not without power. Kicked a rock pretty hard with right toe and crashed. Seemingly no lasting effects.

Foing to try this injury feature to see how it works.

Friday Jan 6, 2006 #

Run warm up/down 6:00 [2]
shoes: Adidas

to gym

Cross Training 25:00 [4]
ahr:148 max:160

Level 10 hills. 5.31 "miles." This shouldn't have been a level 4 workout, but it was. The legs just bugged out after 16 minutes or so...

Run 17:00 [2] 1.98 mi (8:35 / mi)
ahr:135 max:147 shoes: Adidas

7 mph, level 7 hills.

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

from gym

Thursday Jan 5, 2006 #

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

to gym

Cross Training 25:00 [3]
shoes: Asics

level 12 hills. 4.71 "miles." Definitely didn't distinguish myself today.

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

back from gym

Run 29:16 [2] 3.2 mi (9:09 / mi)
shoes: Asics

across South Street birdge and back on Walnut.
Better starting eating normally if I plan to do 2 hours Saturday.

Wednesday Jan 4, 2006 #

Run 1:01:28 [3] 8.0 mi (7:41 / mi)
shoes: Asics

To Three Angels. Felt surprisingly good, especially compared to yesterday.

31:43 out
29:45 back

Run warm up/down 2:15 [2] 0.25 mi (9:00 / mi)
shoes: Asics

cooldown around block

Sunday Jan 1, 2006 #

Run 1:16:30 [3] 9.7 mi (7:53 / mi)
shoes: Spikeless VJs

First half was a good solid pace but it got dark so quickly that the last 30 minutes was an exercise in ankle preservation. I was largely running on feel, but luckily didn't damage anything. Of course, that part was also slower, but I still think by pushing uphills it counts as all 3 level.

Thought I found the edge of Seneca Creek park but it was just an arm. Much more to discover. Just need the right trails. Tomorrow?

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