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Training Log Archive: j-man

In the 7 days ending Sep 13, 2008:

activity # timemileskm+m
  Orienteering2 3:48:52 6.52 10.519c
  Rowing Machine3 3:05:00 8.33 13.4
  Run1 10:00
  Total5 7:03:52 14.85 23.919c

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Saturday Sep 13, 2008 #

Run warm up/down 10:00 [1]
shoes: Jalas

To the simplification exercise.

Orienteering 35:00 [4] ****
shoes: Jalas

Simplification exercise. Good job on almost all but one control.

Eddie and I switched back and forth through the middle of the race.

Orienteering warm up/down 5:00 [1] ****
shoes: Jalas

To the O intervals.

Orienteering intervals 50:00 intensity: (5:00 @1) + (40:00 @3) + (5:00 @4) ****
shoes: Jalas

O intervals with Brendan. Some was solid, but two controls were terrible.

Orienteering 16:30 [4] **** 2.7 km (6:07 / km)
shoes: Jalas

Sprint. Decent, but went to the wrong building a few times.

Orienteering 50:00 intensity: (10:00 @1) + (5:00 @2) + (35:00 @3) ****
shoes: Jalas

Another ridiculous Hickory Run night-O. Actually, the course was quite good, until the penultimate control. the feature was buried in the green and the flag wasn't there.

Friday Sep 12, 2008 #


Another rest day. The ankle may have been in general somewhat better, but not great. However, there was one moment when the pain was acute and I couldn't move the ankle anywhere for like a minute without very sharp pain. It stopped and I could eventually walk normally.

What accounts for this strange degradation? Reducing swelling (which has happened with assiduous wrapping over past two days?) Dasha discounts this? How about the very crappy weather?

Thursday Sep 11, 2008 #

Rowing Machine 1:00:00 intensity: (30:00 @2) + (30:00 @3) 13.4 km (4:29 / km)

Easy, controlled row through 30 minutes. (20 spm.) Then took it up to mid to high 20s.


During the last 10 minutes, at the top of the slide, I had three moments when something felt like it was flipping over in my ankle, producing fleeting, sharp pain. Not too bad, and temporary.


During the evening, at TNT birthday dinner, I began to notice that the sharp pain in the ankle was constant, and quite noticeable whenever I would flex the ankle pass vertical. The pain was sharper than anything to date.

Wednesday Sep 10, 2008 #

Rowing Machine 1:05:00 intensity: (5:00 @1) + (45:00 @2) + (5:00 @3) + (10:00 @4)

Pretty easy row through 45 minutes, then a sequence of power 15s (tried to do 30 seconds hard, at 30 spm, and 30 seconds off.) Did that through an hour, and 5 minutes of cooldown.

Tuesday Sep 9, 2008 #


Smart or lucky? Yawn...

Perhaps he will merit a chapter in my book, although honestly doesn't really require more than a FN.

It's all Fama/French, and ultimately even mroe basic than that.


We got home late, and the ankle was unfortunately large. Maybe a rest day is warranted.

Monday Sep 8, 2008 #

Rowing Machine 1:00:00 intensity: (45:00 @2) + (10:00 @3) + (5:00 @4)

Basic row. First 50 minutes: 220 at 20. Then, 4 or 5 minutes at 200 and 30. Last five real easy, with blisters popping up.


Ankle again swollen badly. The Bala office, and related neglect, coupled with the rigours of the weekend, set it back. A slow (and I hope steady?) convalescence is probably required.

Sunday Sep 7, 2008 #

Orienteering race 1:12:22 [3] ***** 7.8 km (9:17 / km)
19c shoes: Jalas

Day 2 Blue at UNO Camping Weekend 2008.

Good run. I knew what Brendan had run setting out and I thought I might be able to do that with a good run. I was decent, but had some wobbles here and there. One larger mistake was a control with two boulders on a knoll that I read as a depression.

In the end I could not match Brendan's time, but I was reasonably pleased.

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