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Training Log Archive: j-man

In the 31 days ending Aug 31, 2006:

activity # timemileskm+m
  Orienteering15 15:13:53 70.55(12:57) 113.53(8:03) 2765
  Run14 10:17:10 32.71 52.64
  Weight training1 20:00
  Total23 25:51:03 103.26 166.18 2765

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Thursday Aug 31, 2006 #

Run warm up/down 16:27 [2]
shoes: New VJ Spikes

Orienteering 26:39 [4] *** 3.55 km (7:30 / km) +160m 6:08 / km
shoes: New VJ Spikes

TNT orienteering training at Ridley. Eric set some streamers in one of the "better" parts of Ridley. Unfortunately, I neglected to inform TNTers that we would be doing technical training or going off trail, so some were in shorts. Mea culpa.

My plan was to run this hard, with the inclusion of a longish trail running leg to the "start" at the top of the red trail hill and back. I did the loop twice, first from Z-A and then A-Z. Orienteered very well, but by the end, it was very dark. Night O anyone?

S-Z 440
Z-E 30
E-D 107
D-C 142
C-B 50
B-A 114
A-S 429
S-A 355
A-B 112
B-C 41
C-D 109
D-E 107
E-Z 26
Z-F 222

Run warm up/down 18:55 [3]
shoes: New VJ Spikes

"cooldown" - a bit brisk.

Wednesday Aug 30, 2006 #

Run 43:41 [2] 5.7 mi (7:40 / mi)
shoes: Adidas

Hilly route, with three hills

r 2:34
r 2:34
r 2:31

Note on 9/22/2006:
These loops are exactly 1 km with ~ 30 meters climb.

Run warm up/down 3:00 [2]
shoes: Adidas

Tuesday Aug 29, 2006 #

Run 1:07:00 [2]
shoes: New VJ Spikes

TNT. I was late due to extenuating but not unforseen circumstances. I ran some with Sandy and then harder back.

Return split was 19:46.

It was very, very dark. Two large trees had fallen across the drive, requiring stopping and stepping over.

Monday Aug 28, 2006 #

(rest day)

Unfortunately I could not get out to train today. I spent the entire evening going over night O and sprint courses.

Sunday Aug 27, 2006 #

Orienteering 1:30:00 [2] *** 9.0 mi (10:00 / mi)
shoes: New VJ Spikes

Course setting for SS and night O. Actual time in forest was 5-5:30. It was one of the least pleasant course setting experiences ever, as it rained continuously, and really hard around 5:00 when I was trying to find a formline reentrant in light green for a night O control. JJ thinks his course is hard? Actually, I never found it to my satisfaction (or another site) so I think both of those have got to go.

The other two night Os are fine, actually probably rather nice.

The sprints ought to be really good, especially the final, final courses. There will be no doubt that the winner is the strongest and smartest sprinter this side of Wingstedt. I wonder if Freddie's got what it takes?

I do need to go back up and spend a few hours clearing brush and trees. Any volunteers?

The first courses are still a bit unsettled, but the current versions would definitely work.

Saturday Aug 26, 2006 #

(rest day)

Played golf.

Friday Aug 25, 2006 #

Run 45:11 [2] 5.7 mi (7:56 / mi)
shoes: Reeboks

Thursday Aug 24, 2006 #

Run 45:00 [2]
shoes: Old Asics

warmup with Vadim

Run intervals 26:00 [4]
shoes: Old Asics

200 interval relay.

Kind of got messed up when teams dissolved after 6, but Randy and I decided to keep going. But then we got an extra dose of rest, kind of screwing up the workout.

36 116
36 125
35 128
34 128
35 129
33 130
35 106
139 35
102 149
102 146
104 147

Also, supposed to do 12 but somehow only found 10? I was sure I did at least 11... maybe one is embedded?

Wednesday Aug 23, 2006 #

Run 44:11 [2] 5.05 mi (8:45 / mi)
shoes: Reeboks

Real easy run on the hilly route.

Tuesday Aug 22, 2006 #



Run 1:30:30 [3] 12.13 mi (7:28 / mi)
shoes: Adidas


Went further than I've ever gone before on this route.

First 5K in 22:44
Closing 5K in 21:37

Monday Aug 21, 2006 #


An ode to CSU:

So, from time to time, one finds out that their most deeply held convictions might be misplaced or misguided. Yesterday, I made such a discovery.

Some may have suspected I harbored some animosity towards CSU. Animosity is, of course, the wrong word -- my feelings stemmed from a good-natured competitive rivalry. And while I derided their Yankee-like contract practices, I recognized a winner when I saw it. Still, they would have to be second fiddle to DVOA in all important respects.

Unfortunately, I can no longer believe this. Yesterday, I was the beneficiary of unlooked for kindness and magnanimity from CSU, and in particular, their esteemed patriarch PG.

After being abandoned by my DVOA compatriots (team mates, actually) at the KOA in Buena Vista, with no way to get to the airport and, as a result, with the rest of my life likely to be spent panning for fool’s gold and eating cacti, I was up the creek without a paddle so to speak. That is when, from the goodness of their hearts, the CSU crew offered to rescue me. To what end? Nothing but altruism.

During an exceedingly pleasant trip to Denver, I attempted to evaluate likely explanations for why DVOA abandoned me. Carelessness is a possibility. There was evidence of that, of course. But, in the end, I determined the blame lies at the feet of Balter himself. What evil designs did he have? Was this part of his import/export schemes? Was he trying to cause an international incident, or merely extricate himself from his Jukola commitment? I don't know, but I do know that CSU, and even Swampfox for that matter, would not exhibit such perfidy.

Sunday Aug 20, 2006 #

Orienteering race 1:50:00 [3] **** 12.4 km (8:52 / km) +410m 7:37 / km
shoes: New VJ Spikes

US Champs Day 2. A terrible race technically.
On the plus side, I swear this will be the last time I run blue at an A meet in Tahoe, CO, or WY.


Out of curiosity, I did a quick check of my placings (not anything more sophisticated) from this year's 1000 day, to last year's, and the year before. I think I am in better shape than 2004, but the results are pretty much the same (bad).

Couldn't find any earlier results.

Also looked at 1999 US Champs. Again, place-wise, right in the middle (20/40). Immediately before and after I had very good races locally. It was one of my better years.

I'm not going to dwell on this too much, but there may be a mental factor involved. I know that when I wore my HRM last year (didn't this year) my races were at noticeably lower AHR. Perhaps I subjectively think I am working at highest intensity (based on breathing) but am not in other respects.

On the other hand, the phenomenon of only feeling energetic for 20 minutes in every race is still curious.

** another adendum
Got the results from JJ for 1997. Again, I sucked.

I didn't do % back calculations, but the placing was similiar -- or actually worse. Then I placed below halfway.

I know I was in pretty good shape in 1997. That was when I got my only US M21 Champs medal. Also, before and after CO, I was soundly beating guys like Mihai and Ed White in PA.

Conclusion? I don't know, but the evidence is pretty homogenous. ArghH!!!

Saturday Aug 19, 2006 #

Orienteering race 1:28:00 [3] **** 10.1 km (8:43 / km) +480m 7:02 / km
shoes: New VJ Spikes

US Champs Day 1. A fairly clean race which was part of the plan. Still got the doors blown off, which was expected.

Thursday Aug 17, 2006 #

Orienteering race 56:00 [4] **** 7.1 km (7:53 / km) +240m 6:45 / km
shoes: New VJ Spikes

"Middle" distance. Another decent race and even further behind. Get me out of here!

Weight training 20:00 [2]

Climbing around on the rocks at Vaedowu. This seemed to be an aerobic workout, so I'm counting it.

Wednesday Aug 16, 2006 #

Orienteering race 1:00:00 [4] *** 7.5 km (8:00 / km) +350m 6:29 / km
shoes: New VJ Spikes

Crystal Relays. Another decent run, and still 10%+ back.

But, only got passed by Mark Voit and passed 4 other teams so a modest success,

Tuesday Aug 15, 2006 #

Orienteering race 22:30 [5] **** 2.9 km (7:46 / km) +135m 6:18 / km
shoes: New VJ Spikes

US Team sprint. Decent race. Lost maybe 1:30. Started to die at the end.

Run intervals 1:15 [5] 0.4 km (3:07 / km)
shoes: New VJ Spikes

Junior/Senior challenge. No idea about time or distance, but this could be right. Felt like I was going to pass out for several minutes afterwards. Wow, it is hard to get O2 up here.

Monday Aug 14, 2006 #

Orienteering 45:00 [3] **** 5.0 km (9:00 / km)
shoes: New VJ Spikes

US Night O Champs. I "ran" red, but after losing ~20 minutes on #1 I had enough and went to get a subset of the controls.

Sunday Aug 13, 2006 #

Orienteering race 1:25:00 [4] **** 10.3 km (8:15 / km) +390m 6:56 / km
shoes: New VJ Spikes

Western States day 2.

Again, rough technically (after control 6). But the real problem was I fell apart physically 2/3 through.

I felt more acclimated to the altitude this time (or at least no bad headaches) and I felt good running yesterday. No idea why so slow today.

I may be getting a cold or maybe it is just the dry air messing with the nose and throat?

Saturday Aug 12, 2006 #

Orienteering race 1:18:00 [4] **** 10.2 km (7:39 / km) +400m 6:24 / km
shoes: New VJ Spikes

Western States day 1.

Felt surpisingly good physically, but a little rough technically. Then I crashed hard and got a bit disoriented when I picked myself up. Finished, but the knee was hurting.

Thursday Aug 10, 2006 #

Run 1:30:00 [3]
shoes: VJ Spikes


With Speedy, Tom, Eddie and Randy.

Did 8 x 30' with 30' rest in the middle.

Return trip was too fast.

Tuesday Aug 8, 2006 #



Run 1:30:00 [2]
shoes: Asics

Down almost to Ride Avenue. Legs felt very good and the air felt fresh, so I decided to have a go at the race course on the way back.

For better or worse, my time was 20:00, seemingly well off the PR. Disappointing. Perhaps 1 hour warmup is too long?

Apparently, best time was 19:34 on April 25. Then I did a hardish run out (which was also less than 20:00)

Monday Aug 7, 2006 #


So, back from WOC and time for some reflection. Hopefully I get around to commenting on the actual races I did, but I'll start here.

WOC was a great experience. It was even more fun than I thought it would be as a spectator and a participant. I’m really glad to have had the opportunity to be on the US Team and I might like to do it again.

I thought we had a great group of people and I am proud of everyone. The girls were especially inspiring, with a bunch of good races and laudable consistency.

I am pleased with my races generally but hardly satisfied. I am disappointed with the result in the long qualifier. If I were to qualify in any of these races that would be the one I am closest to. I think with current fitness a clean race would be in the mid 70s rather than mid 80s. But, there is a lot of work, technical and physical to get the rest of the way. Qualifying in the middle seems more elusive to me still.

Saturday Aug 5, 2006 #

Run warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
shoes: VJ Spikes


Orienteering race 46:00 [3] *** 4.4 km (10:27 / km)
shoes: VJ Spikes

Last open race.

Swimming in bracken. One of these controls seemed nigh impossible.

Friday Aug 4, 2006 #

Run warm up/down 8:00 [1] 1.0 mi (8:00 / mi)


Orienteering 57:14 [3] *** 6.3 km (9:05 / km)
shoes: VJ Spikes

Another tough day. I should probably take a day off, but that will happen Sunday regardless.

Actually, I had some good moments, but hosed 6. And then I took some rather inefficient route choices.

Thursday Aug 3, 2006 #

Orienteering 1:07:00 [3] 8.1 km (8:16 / km)
shoes: VJ Spikes

Sorry orienteering today. The last several days I've either run slowly and orienteered nearly perfectly, or ran faster and suffered some significant mistakes. The net effect is similiar per k times for rather disparate efforts. Frustrating.

Wednesday Aug 2, 2006 #

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

With Dasha.

Orienteering 34:30 [3] *** 4.4 km (7:50 / km) +200m 6:23 / km
shoes: VJ Spikes

Relay/long model event.

Tuesday Aug 1, 2006 #

Run warm up/down 8:00 [1] 1.1 km (7:16 / km)
shoes: VJ Spikes

To start.

Orienteering race 48:00 [3] **** 6.8 km (7:04 / km)
shoes: VJ Spikes

Open 1. I ran this harder, at a 3-4 intensity. But, I orienteered much worse. Probably 6ish minutes of errors? I thought the terrain was slightly more subtle, but that was no excuse. I made some stupid errors. But, I also had some good legs.

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