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Training Log Archive: j-man

In the 31 days ending Mar 31, 2009:

activity # timemileskm+m
  Run18 14:29:30 15.59 25.09
  Orienteering7 6:35:36 24.92 40.1 91023c
  Bike5 5:00:00 55.6 89.48
  Rowing Machine4 4:00:00 36.93(6:30) 59.43(4:02)
  Cross Training1 30:00
  Map hike1 30:00 2.0(15:00) 3.22(9:19)
  Weight training1 5:00
  Plyometrics1 3:00
  Total28 31:13:06 135.04 217.32 91023c

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Tuesday Mar 31, 2009 #

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

To/from Charles/MGH.

Orienteering 25:00 [2] *
shoes: Salomon SpeedCross 2 2009

From Alewife, through Arlingon, to Menotomy.

Orienteering 22:30 [2] **
shoes: Salomon SpeedCross 2 2009

CSU training. A fun little park used well by Ian.

Orienteering 16:00 [2] *
shoes: Salomon SpeedCross 2 2009

Back to Alewife along the shorter southern route.

Note

Eased into my effective unemployment with a (large) Wild Devil. The first glass is a bit of a shock to the system, but it quickly becomes quite agreeable.

Monday Mar 30, 2009 #

Run 43:00 [2]
shoes: Reebok Bobby Curtis

Level 8 hills.

Run 30:00 [2]
shoes: 9 2007 Saucony

To and from the Berman's.

Sunday Mar 29, 2009 #

Run warm up/down 7:00 [1]
shoes: Spring 2009 Integrators

Trivial warmup.

Orienteering race 1:30:13 intensity: (10:00 @3) + (1:20:13 @4) *** 11.8 km (7:39 / km) +425m 6:29 / km
23c shoes: Spring 2009 Integrators

QOC Blue Long. A much better course, although still uninspiring.

I think you could have set a good middle on a small portion of this map. And then maybe had some terrain left over to do the long. I am not sure how you salvage yesterday's area. I presume there was not enough around the edges to do a long? Because otherwise, it is really only local event quality.

Anyway, I was rather disappointed in my performance here. Not sure what was going on, but it was an unpleasant surprise.

Note

Unlike some of my peers, I really did enjoy the weekend. True, the courses and terrain did not compare to the QOC US Champs. But, they were certainly pleasant and not wrong.

And, everything else about the weekend was superlative. I cannot find fault with anything. Including the prices.

Saturday Mar 28, 2009 #

Run warm up/down 15:00 [1]
shoes: Spring 2009 Integrators

Easy warmup. Felt a lot better than yesterday.

Orienteering race 36:46 [3] ** 5.3 km (6:56 / km) +215m 5:46 / km
shoes: Spring 2009 Integrators

QOC Blue "Middle."

Truly, one of the easiest "middles" I have ever done. It got the physical parameters right, but the technical aspects were unfortunately lacking.

My performance was OK. A little wobbly in places, but no big mistakes.

Friday Mar 27, 2009 #

Orienteering 16:30 [3] ** 2.5 km (6:36 / km) +95m 5:33 / km
shoes: Salomon SpeedCross 2 2009

QOC Sprint 1. Intended to take it easy, but started hard. I quickly recalibrated.

Orienteering 15:41 intensity: (8:41 @2) + (7:00 @3) ** 2.4 km (6:32 / km) +75m 5:39 / km
shoes: Salomon SpeedCross 2 2009

QOC Sprint 2. Tried to run a bit, but was pretty dead. Deliberately jogged most of it.

Thursday Mar 26, 2009 #

Bike 1:00:00 [2]

Level 8 hills.

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

Easy run.

Wednesday Mar 25, 2009 #

Note
(rest day)

Same as yesterday.

Tuesday Mar 24, 2009 #

Note
(rest day)

In NYC. Not restful.

Monday Mar 23, 2009 #

Note

Over a single long weekend, USOF announced two A+ new hires. Pretty darn impressive and very encouraging. I have very little to complain about (save my one lingering issue.) Oh, well a 21st century website would be nice.

Run 1:30:30 intensity: (55:30 @2) + (20:00 @3) + (15:00 @4) 11.36 mi (7:58 / mi)
shoes: February 2008 Asics

I really need to do a better job labeling my shoes because I have no idea which are which. It seemed like a good idea to name them by brand and date, but not when you never throw away shoes.

Decent run, but rather cold. I also developed a blister on my right arch.

Ran out at a pretty good clip (turned around in 42:30) and then took it easy back, especially from our turn-around bridge.

http://www.gmap-pedometer.com/?r=2663402

Sunday Mar 22, 2009 #

Note

Hickory Run

Run warm up/down 20:00 [1] 2.2 mi (9:05 / mi)
shoes: Salomon SpeedCross 2 2009

Just some easy running, and the run to the start.

Orienteering race 14:56 [4] **** 2.3 km (6:30 / km)
shoes: Salomon SpeedCross 2 2009

Sprint B. A pretty tricky, woods sprint. I was off a couple places, but felt good in the forest.

Orienteering race 12:56 [4] **** 2.3 km (5:37 / km)
shoes: Salomon SpeedCross 2 2009

Sprint A. Probably cleaner than the first. Not perfect, but methodical. A little slower in the beginning.

In both sprints, I felt great on the finish sprint. It is nice to turn the legs over quickly again. Now, I need to marry endurance with quick turnover and build some lasting speed.

Run warm up/down 22:00 [2] 2.3 km (9:34 / km)
shoes: Salomon SpeedCross 2 2009

Shadowed Dasha on Sprint A. It was like orienteering, but I didn't have a map--she borrowed mine. It was interesting to see what slightly different routes were like.

Saturday Mar 21, 2009 #

Bike 1:00:00 [2] 17.0 mi (3:32 / mi)

Very easy bike.

Friday Mar 20, 2009 #

Run 1:01:00 intensity: (34:30 @2) + (15:00 @3) + (10:00 @4) + (1:30 @5)
shoes: 9 2007 Adidas

My final TNT. The lionhearted came out. Those that walk the walk. The talkers did not show, but that is fine, too.

I had a nice SOFA run, partly with Tom. Ran through the camping area, down to the road (which constituted the north side of my loop, and back in up the big hill. A red hill, also. Then 3 x strides (not sure how long) on the soccer field. Legs were turning over pretty well.

Thursday Mar 19, 2009 #

Rowing Machine 1:00:00 intensity: (58:19 @2) + (1:41 @5) 13.0 km (4:37 / km)

Easy row.

At 55, I did a 500 meter piece hard in 1:41.

Wednesday Mar 18, 2009 #

Rowing Machine 1:00:00 [2] 12.5 km (4:48 / km)

Very easy row.

Tuesday Mar 17, 2009 #

Run 1:30:00 intensity: (40:00 @2) + (50:00 @3)
shoes: 9 2007 Adidas

TNT. That's it. All over. C'est tout.

But, it was a nice one. And my legs are coming around.

It grew dark during the run, like a curtain lowered at the end of a show. Then the stars came out and there was light to find my way back.

This show will go on, but maybe like when Don Stephenson took the stage?

Monday Mar 16, 2009 #

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

Got started late and it was very dark when I got out of Tyler. Did 1200 on the track and once around the school to round out 1 hour.

Sunday Mar 15, 2009 #

Orienteering race 58:59 [4] ***
shoes: Olways

Brandywine White Clay Creek Red.

This course and event greatly exceeded my expectations. Based on historical precedent, I expected misplaced controls and bad courses. Well, there were misplaced controls, but only slightly. In each case, they were easily findable (although Vadim did have a problem on one, which is understandable.)

The courses were not perfect--two later legs on red were rather silly--but the courses did use the terrain well. And the green course was especially good.

I ran well. I did have two smallish mistakes in the middle of the course, both in areas where the map isn't good anymore (although that is almost everywhere, so I shouldn't have let that throw me.)

I am please with the consistent level of effort. While I am not fast, my form has felt good and I am feeling smooth when running. If I can build on this I will be fine.

This is my final DVOA event for a while. Godspeed.

Saturday Mar 14, 2009 #

Weight training 5:00 [3]

Conveniently, this weight training gets me to 8 hours for the week. It was legit though. I was moving large proto-firewood.

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

Very nice run. Over to the fence and back. Both out and back were exactly 28:30, so I had three minutes to polish off in the neighborhood.

I was not delayed by traffic out or back, so that is an honest time.

Friday Mar 13, 2009 #

Rowing Machine 1:00:00 [2] 12.85 km (4:40 / km)

Very easy row, started at 11:30 or so, so finished on Saturday.

Thursday Mar 12, 2009 #

Run 57:00 intensity: (30:00 @2) + (13:00 @3) + (11:00 @4) + (3:00 @5)
shoes: 9 2007 Adidas

TNT. Ran in Tyler for most of it, with a bit on the track at the end.

The trail portion consisted of both red hills, down to the fence, and back, with a couple surges built in.

The track section had 4 x 100 meter strides.

Plyometrics 3:00 [4]
shoes: 9 2007 Adidas

5 stair jumps at the end.

Wednesday Mar 11, 2009 #

Note

I need to do a better job naming my shoes because I cannot resolve some of the older pairs (like the ones I wore last night.)

Rowing Machine 1:00:00 [2] 13.1 mi (4:35 / mi)

Easy row. I think I can guauge effort/output now by the intensity and quantity of blisters rather than pace/distance.

Tuesday Mar 10, 2009 #

Run 50:00 [2]
shoes: 10/2006 Asics

TNT. Very easy run.

Ahlswede's hosted us and provided a very nice meal and very cute cats.

Monday Mar 9, 2009 #

Run 1:04:00 [2]
shoes: Old Asics

Sunday Mar 8, 2009 #

Note

Pakim

Run warm up/down 6:00 [2] 0.6 mi (10:00 / mi)
shoes: Salomon SpeedCross 2 2009

To start.

Orienteering race 1:13:46 [4] **** 11.5 km (6:25 / km) +90m 6:10 / km
shoes: Salomon SpeedCross 2 2009

Pakim Pond Blue.

Very good run. Played it safe and did a good job dialing it back when danger appeared. So, just mostly small mistakes, although got raggedy at about 2/3s through. No big damage done.

Orienteering race 12:19 [3] **** 2.0 km (6:10 / km) +10m 6:00 / km
shoes: Salomon SpeedCross 2 2009

Pakim Sprint.

A really nice course, but I was not physically or mentally primed. Lost at least a minute on #2 standing in a field of blueberries, scratching my head.

Couldn't muster more than a level 3 effort.

Map hike 30:00 [1] *** 2.0 mi (15:00 / mi)
shoes: Salomon SpeedCross 2 2009

Picking up the sprint and a few other controls.

Note

Developed a kicking headache by later in the day. I expect it was from poor nutrition/dehydration.

Had a protein shake at 6AM (200 or so calories.)

Half a 32 ounce Gatorade before the run.
2 cups of water on the run.
Rest of Gatorade and a Gu before the sprint.

Nothing else until I got to a McDonald's at about 5ish when I had a large Quarterpounder value meal with a Coke (and insufficiently salted fries.)

Saturday Mar 7, 2009 #

Bike 1:00:00 [2] 18.4 mi (3:16 / mi)

Level 8 hills.

Note

Apparently the Briar Patch was received in the mail today.

This is ridiculous. It was done in December.

Friday Mar 6, 2009 #

Bike 1:00:00 [2]

Level 8 hills.

Thursday Mar 5, 2009 #

Cross Training 30:00 [2]

Level 8 hills.

Run 30:00 [2]
shoes: 9 2007 Saucony

Level 8 hills.

Wednesday Mar 4, 2009 #

Note

Tom may be working to transmute the American Journal of Scientific Orienteering into a lifestyle mag (more power to him) so, why can't I do the same thing in my log on a more limited basis?

While not yet part of an integrated diet/lifestyle/concept that I am able to promote, (but I'll work on that) products like these are really just so delectable. They are truly compelling comestibles. And isn't that why we live, even if we are not abject hedonists?

Run 1:00:00 intensity: (50:00 @2) + (7:00 @3) + (3:00 @4)
shoes: 9 2007 Saucony

Level 8 hills.

Monday Mar 2, 2009 #

Bike 1:00:00 [3] 20.2 mi (2:58 / mi)

9

Sunday Mar 1, 2009 #

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

Again, level 8 hills.

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