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Training Log Archive: j-man

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  Run23 17:16:00 35.35 56.89
  Orienteering3 2:57:06 15.82(11:12) 25.46(6:57) 390
  Cross Training2 1:30:00 8.0 12.88
  Weight training6 1:13:00
  Paddling/Orienteering1 1:00:00
  Bike1 1:00:00 20.02(3:00) 32.22(1:52)
  Rowing Machine1 32:00
  Plyometrics1 20:00
  Total35 25:48:06 79.19 127.45 390

» now

Tuesday Aug 31, 2010 #

Weight training 10:00 [3]

Arms, pushups, and situps. Several hundred less than Tom normally does.


During my rather mellow ride, I looked at my HBR. I'm not really a fan. Either it is drivel or way over my head. I haven't been able to figure out which over the past year.

Anyway, one of the best articles I can recall. "Timberland's CEO on Standing up to 65,000 Angry Activists."

Good on so many levels. First, it indicates one (or many) reasons I'm not CEO material (or as Dasha points out, lawyer material.) When someone gets in my face, so to speak, on many occasions, I want to destroy them. In other words, I have the wrong temperament. Maybe Jeff Swartz had the same notions--who can tell, because he obviously couldn't write it if he did--but he did correctly feel under attack.

The response, and the crisis management anecdotes conveyed are great. It had some elements (obliquely) of Sun Tzu.

And it also offered a plausible interpretation of the "enemy's" motivations. While I am not a fan of Greenpeace, I am not opposed (on a certain level) to their aims in this case. I'll need to figure out how to reconcile all this...


Enjoying a Duvel. Thinking about a moratorium on AP.
10 PM

Bike 1:00:00 [2] 20.02 mi (3:00 / mi)

Level 8 hills.

Enjoyed The Fame Monster during most of the ride. What a great album. Not remotely original, but pop feeds on itself.

Monday Aug 30, 2010 #

Run 1:00:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

Easy run.

Sunday Aug 29, 2010 #

Run warm up/down 4:00 [1]

Weight training 4:00 [2]

Some pushups/situps.
7 PM

Run 1:26:00 intensity: (45:00 @2) + (21:00 @3) + (20:00 @4) 11.43 mi (7:31 / mi)
shoes: Saucony Progrid Ride 11/9/2009

I managed to get out and back on this run with less than 15 seconds total delay at crossings. Pretty remarkable. So, my time is what it is.

I didn't really have it today, and just wanted to cruise. It started getting dark at the turnaround, which was just as well. But, at the Harvard boathouse there was a dude that passed me, and after watching him for a bit, had to get him back. I did vanquish him but the next guy that challenged me at around Mass Ave I could not defeat.

The return trip was 41. Out was 45.

Saturday Aug 28, 2010 #

11 PM

Run 45:00 intensity: (40:00 @2) + (3:00 @3) + (2:00 @4)
shoes: Saucony Progrid Ride 11/9/2009

Level 8 hills.

Weight training 7:00 [3]

Pushups and situps.

Friday Aug 27, 2010 #

10 PM

Run 1:00:00 intensity: (50:00 @2) + (10:00 @3)
shoes: Saucony Progrid Ride 11/9/2009

Level 8 hills.
11 PM

Weight training 7:00 [3]

Pushups and situps.

Thursday Aug 26, 2010 #

11 PM

Run 35:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

Not as long as I intended. The rather spicy Chinois-Indian food followed by ice cream with the CSU guys was somewhat debilitating.

Wednesday Aug 25, 2010 #


Just signed up for BAOC and US Champs.

I love that online registration system. It makes signing up fun. I hope Kent charges a small transaction fee on this, because it would be worth it.

Maybe one day we will have online membership for DVOA and therefore it will be fun to sign up for that, too?


Booked BAOC flight. Not totally cheap, but it leaves Friday morning, is non-stop, and gets me from Boston to Philly. I'll take it.
7 PM

Cross Training 50:00 [3]

Level 8 hills.

Tuesday Aug 24, 2010 #


I just finished a nifty bit of R/SQL. I can go train now.
11 PM

Run 1:00:00 intensity: (56:00 @2) + (4:00 @4)

Level 8 hills.

Sunday Aug 22, 2010 #

10 AM

Run warm up/down 12:00 [1]
shoes: August 2009 Integrators

11 AM

Orienteering race 1:52:27 [4] **** 11.1 mi (10:08 / mi) +130m 9:46 / mi
shoes: August 2009 Integrators

2010 COC Long.

Good race, great terrain, but the course got a little tedious. Got tired of bashing across beaver dams, so the last part of the course was very welcome.

Took safe routes, and probably lost no more than 7 minutes.

Saturday Aug 21, 2010 #

10 AM

Run warm up/down 15:00 [1]
shoes: Salomon SpeedCross 2 2009

Warmup before the sprint.
11 AM

Orienteering 17:09 [5] *** 2.8 km (6:08 / km) +130m 4:58 / km
shoes: Salomon SpeedCross 2 2009

2010 COC Sprint.

OK race, but slow.

Friday Aug 20, 2010 #

1 PM

Run warm up/down 10:00 [2]
shoes: August 2009 Integrators

Before the COC middle.
2 PM

Orienteering race 47:30 [4] **** 4.8 km (9:54 / km) +130m 8:43 / km
shoes: August 2009 Integrators

2010 COC Middle.

Obviously, mispunching, it was not a good race. But, not terrible, either.

The course was pretty good, terrain pretty good, and map OK. The total was greater than the sum of the parts.

I think a clean race would have been about 39.

I wasn't checking codes, really, because I had no flow.

Thursday Aug 19, 2010 #

(rest day)

Traveled to Ottawa.

Wednesday Aug 18, 2010 #

Weight training 30:00 [3]

Quality circuit.
7 PM

Run 1:00:00 intensity: (10:00 @1) + (30:00 @2) + (20:00 @3)

6.5 mph, up to 5%.

Tuesday Aug 17, 2010 #

8 PM

Run 47:30 intensity: (14:00 @2) + (21:30 @3) + (12:00 @4) 6.22 mi (7:38 / mi)
shoes: Salomon SpeedCross 2 2009

TNT. Got there as everyone was finished. Did ~45 minutes at a good pace. Down to the Drive in 6:00, to turnaround in 23:40, back to trail in 40:30, which means I took about 1:00 off the return trip.

6:50 pace on the way back.

Monday Aug 16, 2010 #

11 PM

Rowing Machine 32:00 intensity: (2:00 @1) + (15:00 @2) + (12:00 @3) + (3:00 @4)

I had hoped to run, but unsurprisingly, another 12-13 hour day so no go.

About 6,800 meters. First 20 minutes were generally 20 spms. For the last 5 minutes I did 30 on, 30 off. Got down to 1:44 in the last one.

2 minutes of cooldown.

Sunday Aug 15, 2010 #

3 PM

Paddling/Orienteering 1:00:00 [1]

For some reason, sometime in the past, I had thought it wise to make a "Paddling/Orienteering" workout type.

That was not a good idea. I am not about to make a separate "paddling" activity now, so this will have to do.

Anyway, Dasha and I paddled in a two person kayak out to the goose land, apple, and cherry land. It was hard work, actually. Not highly aerobic, but my upper body was quite tired. Real rowing is much better in that respect.

Saturday Aug 14, 2010 #

10 AM

Run 1:30:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

After watching the end of the WOC middle, Brendan and I went for a nice run along the river. I got a mild sunburn by the end, from wearing a singlet.

Thursday Aug 12, 2010 #

7 PM

Run 1:05:00 intensity: (53:00 @2) + (12:00 @3)
shoes: Salomon SpeedCross 2 2009


Just me and Tom. But, a nice run. Steady pace. Tom pushed a few downhills but otherwise we were just cruising along.

Humid, but not hot for once.

Iron Hill afterward. Very nice.

Wednesday Aug 11, 2010 #


This seems like a good summer for pop music. You have the offerings from Katy Perry, Eminem, Gaga (ok, not so new)... all are great in my book.
8 PM

Run 45:00 intensity: (20:00 @2) + (25:00 @3)

At the RCOP.

Will we lose our parking lot? So many changes...
9 PM

Weight training 15:00 [3]

Quick circuit.

My ankle is not happy.

Tuesday Aug 10, 2010 #

7 PM

Run hills 45:30 intensity: (26:00 @2) + (15:00 @3) + (4:30 @4)
shoes: Salomon SpeedCross 2 2009

A pretty firm effort. Down to Bells Mills and Forbidden Drive, then down to the bridge. And back (in 30 seconds more than the outward leg.)

Monday Aug 9, 2010 #


This stuff is brilliant:

Run 40:00 intensity: (35:00 @2) + (5:00 @3)
shoes: Salomon SpeedCross 2 2009

Over to Penncrest. A few laps on the track at ~1:45.

Sunday Aug 8, 2010 #

12 PM

Run 1:02:00 [3] 6.0 mi (10:20 / mi)
shoes: 9 2007 Adidas

Another tough run in the heavy sand. Out in 30 but back in 32.

Saturday Aug 7, 2010 #


One reason my training suffered this week was an amazing confluence of opportunities: an invitation to see Tom Brady (which I had to decline), an outing to see the Red Sox for the first time (behind home plate), and golf on Friday. Each of those days... no training.
6 PM

Run 50:00 [3]
shoes: 9 2007 Adidas

On the beach, in the heavy sand.

My ankle has felt crappy all week after the circuits and started out crappy on this run, too. But, it got better during the outing.

Friday Aug 6, 2010 #


Played golf here:

What an awesome place. I imagine it must be a lot like Pine Valley, although I wouldn't really know.

We had caddies and all that jazz.

I hit the ball extremely well. I was never OB, barely missed a fairway (and when I did, it was just off.) I had a pretty sweet fade going, which played well here. My long irons were straight and true. Certainly no shanks or mulligans the entire round. Lost one ball, when I just barely missed the green to the right on one hole. It was potentially findable, but not worth it. I hit one bunker and a par 3, and required two tries to get out to the green.

But, I certainly did not score that well. I finished with a 99 (51+48), which I'm happy with, but I didn't do myself any favors. I started 4 putting the first two holes, for 7s, and then 4-putted at least two more holes. I had rather few holes that I two putted. Had two birdie opportunities, but needless to say, couldn't do anything with those. My short game was atrocious--no feel.

But, the moral of the story is that I have a very good innate golf swing, which is sufficient to negotiate a course, but never gets supplemented with game. This was the 2nd time this year I swung a club, and maybe the 4th time in 2 years?

Tuesday Aug 3, 2010 #

7 PM

Cross Training 40:00 [3] 8.0 mi (5:00 / mi)

Level 8 hills. Of course the distance is sort of illusory, but just for reference. Worked hard.

528 calories.

Monday Aug 2, 2010 #

Plyometrics 20:00 [4]

CSU circuits with ISmith. Painful.

Made the mistake of doing one-legged leaps. Not good on either side, but doing this off the left was probably unwise. On the other hand, this leg needs to buck up or else.

And, it wasn't that much worse for wear, all things considered.

Run warm up/down 28:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

Plodded home after cicuits.
6 PM

Run warm up/down 28:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

Over to the Elliot Bridge. Legs feeling yesterday.

Sunday Aug 1, 2010 #

5 PM

Run 1:23:00 intensity: (38:00 @2) + (40:00 @3) + (5:00 @4) 11.7 mi (7:06 / mi)
shoes: Saucony Progrid Ride 11/9/2009

In honor of Sly and Dolph's new movie, I loaded up the Rocky IV soundtrack on the shuffle and was ready to rock. What a glorious piece of bombastic 80s music!

Anyway, just intended to do a longish run, so didn't start too hard, but thought I would try to make it to the Henderson boathouse (which I did in 44:51, not netting out two sizable road crossing pauses.) And I tried to achieve negative splits on the way back, which I did nicely, finishing in total elapsed time of 1:25:40. I think a conservative estimate is that I spent 1:40 crossing roads out and back, so I will count this at 1:23.

Not too bad for being out of shape.
6 PM

Run warm up/down 5:00 [2]
shoes: Saucony Progrid Ride 11/9/2009


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