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Training Log Archive: j-man

In the 31 days ending Jan 31, 2009:

activity # timemileskm+m
  Run12 12:33:00 33.6 54.07
  Rowing Machine6 8:05:00 25.27 40.66
  classic ski3 6:50:00
  Bike5 4:41:00 19.2 30.9
  Orienteering4 2:47:16 6.96 11.2 39024c
  Cross Training2 55:00
  Weight training3 45:00
  Hike1 30:00
  Total28 37:06:16 85.02 136.83 39024c

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Saturday Jan 31, 2009 #

Run 1:00:00 intensity: (50:00 @2) + (10:00 @3)
shoes: 9 2007 Saucony

Level 6 hills.

Thursday Jan 29, 2009 #

classic ski 2:20:00 intensity: (10:00 @1) + (2:00:00 @2) + (10:00 @3)

Saw Tim Derrick's sister at the ski area.

Wednesday Jan 28, 2009 #

classic ski 2:30:00 intensity: (2:15:00 @2) + (15:00 @3)

Tuesday Jan 27, 2009 #

classic ski 2:00:00 [2]

Monday Jan 26, 2009 #

Hike 30:00 [1]

Snow shoeing and then ice skating. I guess I can count a little of this as training "activity."

Sunday Jan 25, 2009 #

Orienteering 35:00 intensity: (10:00 @2) + (25:00 @3) *
shoes: Jalas

The crappiest activity I can call "orienteering."

But, it was exactly as expected, and I am not upset about it in the least. I did have the benefits of foresight, and had no competitive inclinations towards this event. That said, this is a lousy map. I would not enjoy orienteering if this is what it entailed.

No warmup or cooldown. Kind of lame.

Saturday Jan 24, 2009 #

Rowing Machine 1:05:00 intensity: (5:00 @1) + (55:00 @2) + (5:00 @4)

Run 1:05:00 intensity: (45:00 @2) + (10:00 @3) + (10:00 @4)
shoes: Salomon SpeedCross 2 2009

Saturday TNT with the GOATs.

Easy-moderate pace around Mt. Misery and some of Mt. Joy. Parts of the ascent were more icy than bargained for, and later I twisted my injured ankle. Uncomfortable for the rest of the run, but two days later it is fine.

Friday Jan 23, 2009 #

(rest day)

Thursday Jan 22, 2009 #

Run 1:08:00 intensity: (7:00 @1) + (52:00 @2) + (9:00 @3)
shoes: Salomon SpeedCross 2 2009

TNT. Feeling sluggish. Just intended to do 8 minute miles and did slightly better, but I also did a couple laps slow when I was running with others. Tom was running easy 720s.

Wednesday Jan 21, 2009 #

Rowing Machine 40:00 [2]

Long dinner and drinks with Simkiss, with a USOF conference call intermission. Rowing after, and I was tired.

Tuesday Jan 20, 2009 #

Run 2:00:00 [2] 16.0 mi (7:30 / mi)
shoes: Salomon SpeedCross 2 2009

TNT. Very nice. Same route and distance as last 2 hour run.

Monday Jan 19, 2009 #

Rowing Machine 1:00:00 [2] 13.25 km (4:32 / km)

A shade under 20 spms?


Sunday Jan 18, 2009 #

Run warm up/down 12:00 [2]
shoes: Olways


Orienteering 40:19 [4] *** 5.6 km (7:12 / km) +260m 5:51 / km
24c shoes: Olways

DVOA Schuylkill Environmental Center Red.

Quite a good run. A little awkward in the very beginning and maybe a 30-40 second mistake in the middle, but otherwise pretty good. Wyatt beat me by 2 minutes. I think I could have done 38 but only with a great run. He did very nicely.

This was orienteering as it is meant to be. The enjoyment factor was right up there with the HVO Dueal Meet from the fall. Absolutely perfect implementation. Control placements, rhythm, terrain usage, etc., all right out of the book. It appears that, subject to the willingness of The Elect, there still may be events worth going to in DVOA.

Orienteering race 12:00 [4] *** 1.8 km (6:40 / km) +55m 5:47 / km
shoes: Olways

DVOA Schuylkill Environmental Center Sprint.

Not a good run at all. I was a little cold--didn't do a warmup at all--and while I got through the first couple, I came apart in the middle, and then barely hung on towards the end, still doing some stupid stuff.

But, a nice sprint. Some interesting stuff in it.

Saturday Jan 17, 2009 #

Event: GA Nav. Cup

Rowing Machine 1:15:00 [2]

Steady state. About 21 spms.


Friday Jan 16, 2009 #


USOF is convening a "Modernization Task Force" to "work on
technology issues such as online membership renewal." It has two very capable (DVOA) people on it.

I will admit that USOF frustrates me some (mostly due to one very specific miscarriage of justice) but it is so amazingly progressive compared to DVOA.


I just had an epiphany! While I am normally a diffusion of power kind of guy rather than a Federalist, I think the solution is for DVOA to just cede all administration and leadership to USOF. Kind of like an EU on major steroids. If you do not enjoy comparative advantage in leadership, concentrate instead on things that you do.

Bike 1:00:00 intensity: (55:00 @2) + (5:00 @3) 19.2 mi (3:08 / mi)

Level 7 hills.

Cross Training 15:00 [2]

Level 6 hills

Thursday Jan 15, 2009 #

Run 1:00:00 intensity: (50:00 @2) + (5:00 @3) + (3:00 @4) + (2:00 @5)
shoes: 9 2007 Saucony

Mostly level 6 hills but played with the climb and then the speed once I got to 45 minutes in. I was feeling too sprightly to keep jaunting along.

Wednesday Jan 14, 2009 #

Bike 1:00:00 [2]

Tired and after conference call.

Level 7 hills.

Tuesday Jan 13, 2009 #

Run warm up/down 22:00 [2] 2.6 mi (8:28 / mi)
shoes: Salomon SpeedCross 2 2009

Over to Brendan's.

Orienteering 53:00 intensity: (3:00 @2) + (35:00 @3) + (15:00 @4)
shoes: Salomon SpeedCross 2 2009

CSU Somerville/Cambridge/Harvard street O. Great fun, but I kind of sucked compared to the last one. We all mass started and after 2 controls I was there with Ross. He was running really smoothly and briskly and I just kind of tucked in, only deviating here and there. Still, I had some problems keeping direction and staying in contact.

And then we got to the Harvard campus sprint map. And I had major problems. I wasn't really able to read things, was hesitant, etc... I just kind of followed along after Ross as any time I tried to orienteer I couldn't.

We finished the Harvard part, and then he let me lead for a leg--kind of a cooldown--and I did a 180 off the map. So, a little ignominious.

I'm not sure why I had these problems, but I think a compass would have helped me. Especially in the campus section, with frequent turns, I could not keep oriented.


Run warm up/down 12:00 [2]

Easy run home from Indian dinner with the CSU gang in Inman Square.

Monday Jan 12, 2009 #


A little sore today. Running in the snow, even for short distances, can be tough. But, nice training. I think the combination of slipping on the icy layer (and occasionally breaking through) worked muscles in good ways.

After yesterday's event, Brendan and I discussed some relay options. I suppose all will become clear in 2 weeks or so (whether I commit to running for DVOA at the US Relay Champs or opt to partake in Mancation III instead.) At this point, it is even odds, but I think there is some gamma bleed which might make golf more attractive. We will see.

Anyway, we discussed some other ideas. I can't really run for CSU or another American club, but why not Fundy Falcons? Brendan is a member, I could join, and we bring Wil and Katta? Or, GHO? Hammer and Co.?

Bike 1:00:00 [2]
(rest day)

Easy bike. Level 7 hills.

Read some more Hayek.

Sunday Jan 11, 2009 #

Run warm up/down 14:00 [2]
shoes: Salomon SpeedCross 2 2009

Warmup. With Brendan for part of it. In the snow.

Orienteering race 8:34 [5] *** 1.5 km (5:43 / km) +20m 5:21 / km
shoes: Salomon SpeedCross 2 2009

WCOC Park O Sprint. A legitimate level 5 effort.

First time running in the Salomons. They will be good for normal sprints. Not especially good in the snow (I think O shoes would be better.)

Mostly clean, but easy run. Lost a little time on the outhouse and the penultimate control.

Orienteering race 18:23 [4] ** 2.3 km (8:00 / km) +55m 7:08 / km
shoes: Salomon SpeedCross 2 2009

WCOC Woods Sprint.

Not as clean as the first one. Hit 6 before 5 and took some questionable routes.

Run warm up/down 23:00 [2]
shoes: Salomon SpeedCross 2 2009

Some more running in the snow. Just great. The park was really beautiful in the snow and under the blue skies. Quite a delightful start to the orienteering season. I should really join WCOC. It is a great club.

Saturday Jan 10, 2009 #

Cross Training 40:00 [2]

At the Cape Codder.

Weight training 10:00 [3]

Just upper body. 4 sets.

Friday Jan 9, 2009 #

Bike 41:00 [2]

Level 7 hills.

Thursday Jan 8, 2009 #

Run 57:00 intensity: (17:00 @1) + (40:00 @2)
shoes: 9 2007 Adidas


Easy run. It was just Sandy and Eric and me. It was quite cold tonight and I was not feeling it. I did some laps by myself at slightly under 8 and then a few laps with Sandy which was pleasant. She was moving nicely and consistently through the whole session.

Wednesday Jan 7, 2009 #


My right knee was uncomfortable when I got home last night and today. It appears to be in the location of the injury. It doesn't hurt to touch or when immobile, but is slightly noticeable when walking or raising the knee to 90 degrees.

Rowing Machine 50:00 [2]

10,731 meters

I made the mistake of listening to NPR for this row. Very dispiriting. First, I feel that Terry Gross brings a rather liberal POV to political issues. I don't enjoy that any more than I enjoy Fox News.

But, it was mostly the guest Philippe Sands that made me nuts. I always maintained from the get-go that Iraq 2 was a farce. Further, I find torture to be abhorrent. So, I should have been sympathetic. However, Sands, a barrister, really seems to just seize upon the torture thing as a convenient pretense to grind his axe in a transparently politically way. If torture is wrong, so be it. That has much more sweeping implications than allowing Sands just another avenue to attack senior Bush administration officials.

Fresh Air is hardly a debate, but it strikes me as being rather a heavy-handed treatment that offers an exceedingly fake sheen of objectivity with respect to certain issues.

Rowing Machine 1:10:00 intensity: (58:00 @2) + (12:00 @3)

After the conference call.

15,165 meters.

This was mentally tough. It makes a difference when you feel strong as opposed to when you feel tired.

Tuesday Jan 6, 2009 #


I probably measure fairly high on the "self-efficacy" dimension. I wonder about Ms. Gilbert?

Run 2:00:00 [2] 15.0 mi (8:00 / mi)
shoes: 9 2007 Adidas

TNT. Surprisingly pleasant. Only had a small section of ice on my body at the end. I didn't expect any, although the Drive was slippery (on rocks the entire length) and crunchy (above the trailhead up to Bells Mills.)

Greg A was there and I saw him once. He was running faster, but since I had planned to do 2 hours, I stuck with the plan. Also, while I could have run with him (at least for some of his workout, most likely not all) I think I would have risked injury running fast in those conditions. And he doesn't use a light. And he runs in shorts.

Monday Jan 5, 2009 #


The Plan has been unleashed. Time to dust off the flak jacket, beat the plowshares into swords, and follow our liege Tom into battle.


This is why I like the FT much more than the WSJ. The FT's fluff pieces are just so much better crafted. And more interesting. I mean, what is this?

Anyway, in case you were wondering, this it what it costs to accomodate working out in two states:

$6,500 per year on her personal trainers.
Her Minnesota gym membership costs $1,440 per year
Chelsea Piers costs $2,040 per year.
Fitness classes at The Firm add up to approximately $300 a year
Ms. Gilbert estimates that equipment and gear runs her about $1,500 a year.

That's $11,780? I should really get a new job. OMG.

Rowing Machine 2:00:00 intensity: (1:10:00 @2) + (30:00 @3) + (15:00 @4) + (5:00 @5) 27.41 km (4:23 / km)

27,411 meters.

Started out easy, intending to just get through the 2 hours. Followed the plan, keeping it under 20 spm and in the high 2 teens for splits. First hour was about 13,000.

During the first hour I developed several blisters which then popped before the 60 minute mark. At 60 I wrapped the fingers and put on the gloves and kept going. My hands suck.

I also decided to allow the spms to go up and so the splits came down. Post analysis showed that splits improved in every 20 minutes slice.

By the last 30, I was working pretty hard, and the last 15 was really a battle, but I pulled pretty hard.

Last time I did this was only 26,150 meters.

This was a marked improvement.

Rowing Machine warm up/down 5:00 [1]


Sunday Jan 4, 2009 #

Run 1:00:00 [2]
shoes: 10/2006 Asics

Level 6 hills. Easy.

Weight training 30:00 [3]

Pretty hard session. Did 7 x (standing) Arnolds, curls, lat raises, push-ups, lunges, abs.

I did feel the ab problem, but it had improved over a week before. I did a total of 280 crunches, but they were a bit detuned.

I could not do all the exercises I wanted and cut the circuit short at 20 minutes. It is amazing how debilitating a core issue can be.

Finished off the session with exhaustion leg sets and one bench press.

Saturday Jan 3, 2009 #

(rest day)

A very unintended rest day. With Dasha's family in town, the day was not my own. And then, after gaining freedom at 10PM, I was beguiled by the infernal game Kolya installed on my computer, which I finally purged at 2:30AM, hopefully for good.

The damage was done. My personality is good for some things, such as assiduously doing certain things, but it also makes me especially susceptible to some other snares.

Friday Jan 2, 2009 #


2008 Retrospective:

Total logged training hours
2008: 287
2007: 324
2006: 321

Because I went on a logging hiatus from middle of May through beginning of August (due to injury frustration and a reaction to annoying comments), my 2008 hours are understated. I think 2008 was actually my highest volume total in a while. However, for a variety of reasons, it was not the highest quality year by a long stretch. I will try to be more resilient when confronted by frustration again, at least with respect to logging, because I regret not having this info.


Bike 1:00:00 [2]

This was technically on the 3rd, but since it was before I went to sleep, I am counting it.

Thursday Jan 1, 2009 #


The Dasha lemma (tension, contradiction?)--Easter eggs vs. racers and control presentation. The slower you go the greater the inclination to be challenged by hard/devious controls?

Run 1:00:00 intensity: (3:00 @1) + (35:00 @2) + (15:00 @3) + (7:00 @4)
shoes: 10/2006 Asics

Level 6 hills. Brought up the speed throughout. Good run.

1000 calories.

Weight training 5:00 [3]

2 x biceps and lunges.

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