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Training Log Archive: j-man

In the 31 days ending Jul 31, 2009:

activity # timemileskm+m
  Run19 15:47:42 45.93 73.92 988
  Orienteering10 13:04:39 17.27 27.8 485
  Bike10 9:15:00 95.61 153.87
  Cross Training1 1:00:00
  swimming1 30:00
  Total28 39:37:21 158.82 255.59 1473

» now

Friday Jul 31, 2009 #


I would not enjoy this parking lot:

Run 30:00 [2]

Level 8 hills, 7mph.

Orienteering 30:00 [2]

Level 8 hills.

Thursday Jul 30, 2009 #

Run 1:00:00 [2]

Level 8 hills, 7mph.

Bike 30:00 [2]

Level 8 hills.

Wednesday Jul 29, 2009 #

Orienteering 1:10:00 intensity: (30:00 @2) + (25:00 @3) + (15:00 @4) ****
shoes: Salomon XCR

CSU training. A nice exercise by Alex, involving five pretty nice climbs and some nice running at Prospect Park.

I orienteered fine, but did not have contacts. And it was getting dark. Almost done, I was congratulating myself on negotiating the course under those conditions when I nail my right toe on a rock again. God has a way of imposing humility on me.

I'll live.

I think I had been here, one day a long, long time ago. When Boris was little and went to Harvard.


I have been spending a lot of time on orienteering recently, and will be spending a lot more this fall as I will be putting on meets for each of my three clubs.

However, the time I have been spending has not been making me a better orienteer, and in fact, may be getting in the way. My training over the past month is not what I intended in quantity or quality. I've spent a lot of time on this "consulting" project--which may produce some money at least. This money can pay for my speeding tickets and the insurance increase that Brendan informs me I should expect. And, I have been spending a lot of time traveling. I should be doing quality training. Instead, I'm making excuses.

The first thing was PNWOF. A lot of fun, and a good opportunity for some training, but I didn't really take advantage of it. It is hard to train and "race" at the same time. Since then there has been a lot of driving. Last weekend, for instance: 13 hours driving? It was fun and all, but was it worth it? This weekend: no driving, but bus, train, and car back to PA to attend to (ie., sink money into and/or rescue) our redundant car and our redundant house. I suppose I will get to do some orienteering there, too, but will it be constructive?

Even tonight--a fun training, yes, but at least four hours spent: left my place at 5:15, got back after 9:15. The excursion included 70 minutes of training, and a lot of slow traffic, mosquitoes, and waiting for the parking lot attendant to move the car that parked me in (a common occurrence when using my car before 7PM or so.)

Anyway, a lot of complaining, but I had to vent. I'm not looking forward to this weekend, in case you couldn't tell.

Tuesday Jul 28, 2009 #

Run 40:00 [2]
shoes: February 2008 Asics

Level 8 hills, 7mph.

A necessarily abbreviated run.

Monday Jul 27, 2009 #


Unbelievably, I think my speeding ticket at PNWOF really was for $427 (four hundred twenty seven dollars.) What is that??

I may have succeeded in getting it reduced by $100, but still. This is an entire trip somewhere. I hate Oregon. I will not go there again. They suck.

I never had a speeding ticket before in my life. If I wanted to rationalize things, I could tell myself that this is a cumulative ticket for all the ones I have deserved to date. But I won't.

Run 1:00:00 [2] 7.0 mi (8:34 / mi)
shoes: February 2008 Asics

Level 8 hills, 7mph.

Sunday Jul 26, 2009 #


Hickory Run



Orienteering race 1:13:43 intensity: (40:00 @3) + (33:43 @4) **** 9.0 km (8:11 / km) +285m 7:04 / km
shoes: Spring 2009 Integrators

Hickory Run Blue. A very good course. Met with very bad technique.

Interesting race for split and route analysis. On my three most irksome controls, I committed rather textbook parallel errors.

I knew z-man ran 68. I thought that would be a very good time that day. It would be tough, but possible to match it. I thought it would be close to a winning time, knowing his skill in this terrain.

I was very impressed by Ross's time. I am pretty sure I have never run that well at HR, with a lot of experience there. As it was, I would say Sergei's run was very good and mine a bit below average. I think 65 would have been attainable for me with a quite clean run.

I should not be orienteering this badly. Not there and not now.

Saturday Jul 25, 2009 #

Orienteering 1:00:00 [3] ****
shoes: Salomon XCR

The day started off terribly. I get to my car and prepare to check Ross's location on my phone, when it goes blank and shows a "543"--the BB equivalent of a blue screen of death? So, there I am at the garage, already late, and no idea where I am going and unable to call Ross. So, I have to go home, print out the email, and call him. I do some quick research and discover the only recommended solution is to attempt to reinstall the OS. Great. And people malign Windows? Anyway, back out the door, to the car, and then further delayed as my normal exit to 90 was closed and I had to meander through Back Bay traffic. Argh.

[Random driving and fun conversation with Ross.]

The plan today was to streamer/verify my control locations for the September night-O at HR. Unfortunately, I neglected to bring an extra map (blank or otherwise) so I was initially unsure of how to incorporate Ross.

Luckily, as we were driving in, I saw Sandy and Bob Fink. We were able to print a nice blank offset map from them. The game is on!

The plan now was to combine streamering with some training (of sorts) for Ross. I would navigate to the circle and he would tell me exactly where I was. We were verifying the first control when Wyatt materializes out of the woods. Weird, but not completely unexpected. So, we now had three. This changed the dynamic somewhat. My streamering is normally undertaken at a controlled jog, but with 2 extra people with 1.5 extra maps, there was an opportunity to approach things differently. Putting three heads together, I was sure we could nail the controls, so I ran a bit harder. Of course, on two of the advanced controls, I drifted significantly to the right (a sign on things to come the next day.)

Anyway, the streamering went really quickly and was much fun. We visited all controls but one, which I am 99% sure is completely usable. Hear me now and believe me later: if you can afford the luxury of having an extra person to come along during this phase of the course design process, especially if they are Ross or Wyatt, you should seize it.


Some residual discomfort in the right toe, seemingly echoed left toe (a sympathy response?)

Left ankle not 100%, back fine.

Orienteering 25:57 intensity: (9:57 @4) + (16:00 @5) *** 4.2 km (6:11 / km)
shoes: Salomon XCR

Sprint training, by Sandy.

Nice, very nice. Also, brutally hot. Did not have much spark, but ran consistently.

The first sprint was pretty clean. While I hesitated a little bit finding the little streamers here and there, I went straight to all the controls and would have found them with stands. 2 route choices were probably not optimal.

On the second I had a bigger problem. There was one route where it was attractive to cut through the forest. I did, but got sucked right into a broad reentrant. But, so did Ross.

Athletic highlight of the day was one-handed dunking the flat basketball on a short basket after the second sprint.

Other highlight of the outing was copious blackberries and raspberries. Nice. Very nice.

Afterwards, we adjourned to Chez Sandy and things got even better.

Ross was put in charge of the kitchen and man! Did he come through. Awesome. My job was to get beverages. Imagine my reaction when I saw a case of these at the beer store. PA liquor laws may suck, but that sure doesn't. One bottle, a Maudite, was sacrificed for a higher purpose. I enjoyed a Fin du Monde, and then a Trois Pistoles. No one else availed themselves, so much of this ark is now in Boston.

Eric came over and told of his experience at the USGA Junior Boys/Girls tournament in NJ.

Friday Jul 24, 2009 #

Run 1:00:00 [2]
shoes: February 2008 Asics

Level 8 hills, 7mph.

Thursday Jul 23, 2009 #

Bike 1:00:00 [2] 20.5 mi (2:56 / mi)

Level 8 hills.

Wednesday Jul 22, 2009 #



Cross Training 1:00:00 [2]

Some nasty javascript debugging meant that my run got delayed, and then shunted to the gym. All the treadmills were full, so I opted for cross training.

Probably a good idea. My toe continues to feel better, and my back slightly better. It is pretty sad that a mini-training camp takes such a toll on an increasingly decrepit body.

Tuesday Jul 21, 2009 #


Organizing training at Menotomy Rocks. Thinking of O-intervals/relay maybe with calisthenics.

[edit]: training went well. Thin turnout, but understandable. Ross, Audun, and Brendan (who managed to twist his ankle on the first leg.)

I managed to get the maps printed (Gnomon at Harvard Square) and also to pick up map cases (1 gallon Ziplocs at CVS at MGH) and streamer tape at a hardware store in Central Square. However, despite leaving 2+ hours in advance, I just arrived with 10 minutes to spare (a lot of time was consumed by traffic) and had to use that to stuff maps. So, I didn't get to streamer, although I wouldn't have been able to streamer anyway had I not gotten streamers.

Anyway, this exercise should have something at the controls, and ideally, more people.

Bike 1:00:00 [2] 19.5 mi (3:05 / mi)

Level 8 hills.

Monday Jul 20, 2009 #

swimming 30:00 [3]
shoes: none

Between my toe and ankle (and even my back has a few twinges) I've been feeling pretty beat up the past two days. So, I decided to try the pool and Dasha and I went swimming.

Needless to say, I am not a good swimmer, but it was a good workout. No complaints from the toe, but the ankle wasn't great.

I wonder how deep the pool must be to do DWR? I was thinking 5 feet + for me? Our pool is 3-4 feet deep.

Sunday Jul 19, 2009 #

Run 35:00 [3]
shoes: Inov-8 Musdclaw 340 O+

Early morning "Eddie Run" around the DeWitt estate. As usual, a missed turn or two.

Orienteering 2:10:26 [3] ****
shoes: Inov-8 Musdclaw 340 O+

WCOC training at Sessions Woods. The idea was route choice, and to do a course twice, taking different routes each time. I opted to try the routes I wouldn't normally do on the first one. I also didn't execute them well, making it a pretty frustrating experience.

On the second I took better routes, but had a few issues. Also I was tired. And I really banged my toe and twisted my back in a fall in the area of 3-4 (not my favorite portion of WCOC woods, I must say.)

Splits were roughly 71:23 and 59:03

Orienteering 48:50 [2] *****
shoes: Inov-8 Musdclaw 340 O+

Not sure how to code this map. "Intense!" for a blank sheet of paper is probably suspect, but my concentration was generally intense, so I'll go with it.

This one was a compass/distance exercise. Tough, but good.

Basically, a middle-length course on a blank sheet, with just a little terrain at each feature. While I wouldn't normally try compass for 400 meters or whatever it was, it was a good exercise. I was very bad on #2 (8 minutes+) and then #3. After that one, I dialed down the speed even more, and watched Eddie pull away. However, accuracy does pay and I caught up with Eddie, Will, and Ross later on.

Saturday Jul 18, 2009 #

Run warm up/down 10:00 [2]
shoes: Salomon SpeedCross 2 2009

Warmup before the sprint.

Orienteering 24:00 [4] **** 4.0 km (6:00 / km)
shoes: Salomon SpeedCross 2 2009

Bethel Schools Sprint by Balter.

Kind of a disaster. Actually, most of the course was quite good. It helped that I have started to know the area. However, in reading ahead, I started to get fixated on the last control. There were two oddities: 1) the course ended at 19, whereas I thought there were supposed to be controls in the 20s, and 2) I could not see where the finish was, assuming there were indeed 19 controls. Late in the course, (with nearly 20 minutes running already) I once again tried to figure it out. Then, I somehow started orienteering from 16 to 19--yes, missing two controls. As I was almost at 19, I realized I hadn't gone to 18, so ran back to that. After getting to 19, I punched, assuming the course was done, and walked around to the parking lot where I saw Ross and what I realized was the finish control. Needless to say, it was a bit of a cluster for me.

This idea of running a sprint of 150% expected length and time may actually be a good exercise. Not sure how to package it, though. It was good to see that the wheels came off as I crossed over the expected running time.

Orienteering intervals 55:00 intensity: (35:00 @2) + (20:00 @4) ****
shoes: Inov-8 Musdclaw 340 O+

O intervals at Huntingdon with Eddie and Ross. This is an A+ workout. I really, really loved it. (A big part of that was the map/terrain--just great.) I would do this every week.

Part of the exercise was taking different routes and comparing times (and predicting your time.) Generally, the routes I thought were best were and I did a decent job estimating my running times. In some cases, the trail routes worked out better than expected. Probably not due to better runnability, but just due to being able to maintain ~100% effort without making an error or hesitating. But, I should have known that already.

Orienteering 10:00 [2] ***
shoes: Salomon SpeedCross 2 2009

Picking up a couple controls, including 17.

Friday Jul 17, 2009 #


Clem, Brendan, Eddie, Eileen U., Pavi, Joe, Greg?, Peter Grollman?, Ross?


I love it!

"Although the two athletes say this will remain a hobby for years to come, the peak orienteering age is widely considered by experts to be from 25 to 35 years old. Thus, barring an unexpected comeback, this year's competition in Hungary might be near the end of the line for McGrath and Wiley in international racing."

"'This could very well be my last chance to be part of the U.S. World Championship team,' McGrath said. 'I've got to make this one count.'"


Unintentional rest day. No time during the day and got to CT too late to get out the door again.

Thursday Jul 16, 2009 #

Run tempo 1:15:00 [4] 7.2 mi (10:25 / mi) +590m 8:18 / mi
shoes: Salomon SpeedCross 2 2009

Skyline trail race route. 6AM gun. With Brendan, Ross, and Will.

A rather disappointing outing; I was definitely slower than I expected. It seems like (at least relative to Ross and Will) that I am really bad on downhills. I have seen this in orienteering races, too, but it is hard to miss when you see the distance pile up before your eyes.

However, another disappointment was going up. On much longer runs at the Blue Hills, I would be running up these same hills. Today, after the 2nd ascent, there wasn't a whole lot of running. Not sure what to make of that. I guess I was pushing harder on the flats meaning there was less gas for the uphills? Don't know.

Wednesday Jul 15, 2009 #

Run 35:00 [2]

From Oak Grove metro to the Sheepfold, across Boojum Rock. Took one bad turn whicha added some time. I wonder if it would be easier to find the way from the west?

Orienteering 47:00 [2] ****
shoes: Salomon SpeedCross 2 2009

CSU training line-O at the Fels. OK, but I think I missed 2/8 streamers.

Tuesday Jul 14, 2009 #

Orienteering 40:00 intensity: (5:00 @2) + (35:00 @3) **
shoes: February 2008 Asics

CSU training at Harvard.

Bike 1:00:00 [2] 18.5 mi (3:15 / mi)

Level 8 hills.

Monday Jul 13, 2009 #

Run 1:00:00 [2]
shoes: February 2008 Asics

Level 8 hills, 7.5 mph.

Felt really good. I suppose that is what happens after two rest days and an easy week.

1,041 calories.

Bike 1:00:00 [2]

Level 8 hills.

Sunday Jul 12, 2009 #

Run warm up/down 15:00 [2]
shoes: Spring 2009 Integrators

To and from the car, and up to the start. Maybe more warmup than needed, but getting to the start was not optional.

Orienteering race 1:44:43 [3] ***** 10.6 km (9:53 / km) +200m 9:02 / km
shoes: Spring 2009 Integrators

French Creek East Blue.

More on this later, but for now, I can just say this was something of a 2008 COC long redux with respect to difficulty.

This scan does not remotely suggest what it was like. In particular, 5 and 6 were in bizzarro-land.

Saturday Jul 11, 2009 #


CSU Training

Orienteering 1:05:00 intensity: (10:00 @1) + (45:00 @2) + (10:00 @3) ****
shoes: Spring 2009 Integrators

Training at FCN. A sign of things to come.

Run 1:00:00 intensity: (15:00 @2) + (45:00 @3)

TNT. By myself. The last 15 minutes was slow when I was trying to find Harvey and Dasha.

Run intervals 4:04 intensity: (3:00 @2) + (1:04 @5)
shoes: 9 2007 Saucony

4 approximately 100 meter strides on the soccer field.

Friday Jul 10, 2009 #


An unintentional rest day. Got back to PA around 11. Had wanted to row, but really was a bit tired and Dasha vetoed this.

Thursday Jul 9, 2009 #


My panel today and Dasha's arrival really precluded any training.

Wednesday Jul 8, 2009 #

Run 35:00 [2]
shoes: 9 2007 Saucony

Easy run around Newport, RI.

Tuesday Jul 7, 2009 #

Bike 1:00:00 [2]

Level 8 hills.

Monday Jul 6, 2009 #

Run 30:00 [2]

Level 8 hills, 6.5 mph.

Bike 30:00 [2]

Level 8 hills.

Sunday Jul 5, 2009 #

Event: JWOC 2009

Run tempo 1:58:38 intensity: (1:45:00 @3) + (13:38 @4) 17.51 mi (6:47 / mi)
shoes: Reebok Bobby Curtis

Hard to get out the door today after watching Federer and then Woods perform. I did what I could.

Clock time: 60:00 minutes out, 59:57 back

In reality, I think out was 59:09 running, and back 59:29, due to the following stops:


This compares to 15.64 miles on 5/20, which is more than a 10% improvement. Some of which is attributable to better conditions today and a lot of which is due to trying harder and taking out the road crossings.

Saturday Jul 4, 2009 #

Run 30:00 intensity: (25:00 @2) + (5:00 @3)
(rest day) shoes: February 2008 Asics

Friday Jul 3, 2009 #

Run warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Reebok Bobby Curtis

6mph, 1%.

Run warm up/down 5:00 intensity: (2:00 @2) + (2:00 @3) + (1:00 @4)
shoes: Reebok Bobby Curtis

6mph for 1, 7mph for 1, 8mph for 2, 9mph for :30 and 9.5mph for :30 at 2%.

Run tempo 20:00 intensity: (16:00 @3) + (4:00 @4) 2.99 mi (6:41 / mi) +80m 6:11 / mi
shoes: Reebok Bobby Curtis

8.7mph, level 8 hills.

Last 3 at 10mph, and last minute slightly faster.

Run 20:00 [2] 2.43 mi (8:13 / mi) +78m 7:28 / mi
shoes: Reebok Bobby Curtis

2%, 8mph. Interestingly, unless my calculations are grossly off, 2% steady grade is just a little under cumulative climb at level 8.

Bike 1:00:00 [2]

Recumbent bike, easy. Level 8 hills.

Thursday Jul 2, 2009 #


Please see Dasha's log.

[Please forgive me Eddie.]

Run 1:00:00 [2] 7.3 mi (8:13 / mi) +240m 7:27 / mi
shoes: Reebok Bobby Curtis

level 8, 7.3 mph. 1024 calories.

Bike 1:00:00 [2] 18.86 mi (3:11 / mi)

Level 8 hills.

Bike 15:00 [2]

Level 8 hills.

Wednesday Jul 1, 2009 #

Run 1:00:00 [2]
shoes: Reebok Bobby Curtis

Level 8 hills, 7.3 mph.

1020 calories.

Run 10:00 [2]
shoes: Reebok Bobby Curtis

To finish Star Wars. 1%, 7.3 mph.

Bike 1:00:00 [2] 18.25 mi (3:17 / mi)

Level 8 hills.

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