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Training Log Archive: j-man

In the 7 days ending May 23, 2009:

activity # timemileskm+m
  Run7 4:57:10 15.64 25.17
  Orienteering3 2:58:00 16.36(10:53) 26.32(6:46) 630
  Bike3 2:00:00 20.1 32.35
  Cross Training2 45:00
  Map Hike/Run1 35:00
  Weight training1 30:00
  Total7 11:45:10 52.1 83.84 630
averages - weight:161lbs

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Saturday May 23, 2009 #


SVO Rogaine

Run warm up/down 10:00 [1]
shoes: Spring 2009 Integrators

Warmup/down before, after, and between.

Really not much warmup/down.

Orienteering race 47:01 intensity: (20:00 @3) + (27:01 @4) **** 6.8 km (6:55 / km) +250m 5:50 / km
shoes: Spring 2009 Integrators

WCOC Ansonia Red. By the GOATs. As usual, they did a great job.

At least you can count on some things in the world--the GOATs will put on a good orienteering event.

My run was quite good. I had some wrinkles though:

Going to 2 I was reading my way to 9 due to the course configuration. Luckily, it didn't cause too serious of a problem as I figured it out halfway to 2.
On 8, during the middle of the leg, I really wasn't quite in contact. But, I just concentrated on moving and staying on my compass and it worked out in the end. However, I hesitated a lot.
On 9, running down the trail, I almost poked my eye out on a branch. Luckily, I just have a scratch on my bottom eyelid. I had problems seeing the rest of the course.

Orienteering race 18:22 intensity: (11:00 @3) + (7:22 @4) **** 2.5 mi (7:21 / mi) +70m 6:46 / mi
shoes: Spring 2009 Integrators

WCOC Ansonia Sprint.

More a short middle than a sprint, but I tried to focus and "flow."

Did a pretty good job, but routes were not all good.

Friday May 22, 2009 #

Run warm up/down 35:00 [2]
shoes: Reebok Bobby Curtis


Run intervals 24:00 intensity: (6:00 @2) + (14:00 @3) + (4:00 @4)
shoes: Reebok Bobby Curtis

1200M "intervals"--in quotes because they are kind of tempo run speed. Although, on the treadmill you can be sure I did them in 4:30.

2 minutes in between.

This was kind of a proof of concept. I don't really like running too fast, or too long on the treadmill because if something goes wrong, there is little margin for error. On the plus side, pacing is good.

So, because they felt pretty easy, I should be able to comfortably go faster on the treadmill. But, to do real intervals I need a track. I should explore MIT.

I thought about doing some faster things at the end, but there was ever so slight tightness in the leg, and I though better of it. Racing tomorrow.

1,000 calories.

Thursday May 21, 2009 #

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

Level 8, 7mph.

Weight training 30:00 [2]

Used 15s. Right hamstring mostly OK.

Carefully did some leg curls, too.

Bike 1:00:00 [2]

Level 8, easy.

Wednesday May 20, 2009 #

Run 1:58:10 intensity: (1:20:00 @2) + (38:10 @3) 15.64 mi (7:33 / mi)
shoes: Reebok Bobby Curtis

Nice, easy run. Felt real light and easy through 1:15, and then it started to feel like a little more work. Didn't really notice the hamstring, although the first couple strides felt a spasm in the quad of the same leg. Probably related. In any case, both things cleared up almost immediately.

Out in 1 hour, back in 58:10.


I weighed in at 155 after my run. Granted, I was 161 this morning and 157-158 after drinking after the run, but the trend is in the right direction.

Tuesday May 19, 2009 #

Bike 30:00 [2] 10.1 mi (2:58 / mi)

Level 9 hills.

Cross Training 15:00 [2]

Level 8 hills.

Run 13:00 [2]
shoes: Salomon XCR

To/from the car.

Orienteering 32:30 intensity: (5:00 @1) + (22:30 @2) + (5:00 @3) 3.1 km (10:29 / km) +80m 9:17 / km
shoes: Salomon XCR

CSU Park O at Pine HIll. Not really a Park O. I am very glad I wasn't trying to race this.

I didn't do any warmup (because I got there late due to a disaster on 93) and just set out at a jog. I did have my contacts, but wasn't wearing good shoes and hadn't taped.

Rough and sloppy through 7 and then things got a bit crazy. I found 8, but wasn't sure that it wasn't in the right place at the time (until I went to the next control.) But, I was back and forth along the hillside, and had a crisis of confidence.

It gets amazing thick at that place it seems. But, it reminded me a lot of Hibernia, which made me feel at home in DVOA-land.

Map Hike/Run 35:00 intensity: (20:00 @1) + (15:00 @2)
shoes: Salomon XCR

Picking up some controls. Unfortunately, I got to 9 and then 12 before the runner(s). The last part of the pickup I mostly walked to avoid doing that.

Monday May 18, 2009 #


The bonus features of Winsplits online are really neat. Eg., the "Pack index" actually seems rather accurate based on this weekend.


The Buffalo meet was really great. So glad I went.

It wasn't mind blowing orienteering, but it was as fun as any I've done recently. They did a nice job.

Bike 30:00 [2] 10.0 mi (3:00 / mi)

Level 9 hills

Cross Training 30:00 [2]

Level 8 hills. About 10 minutes was backwards motion.

367 calories.

Run 30:00 intensity: (5:00 @1) + (25:00 @2)
shoes: Reebok Bobby Curtis

Level 8 hills. 10 minutes at 7mph, the rest at 6.


Middle right hamstring is quite tight. Noticed this very slightly at the end of last week. It was fine after Saturday but not after Sunday.

Nothing to be too worried about, but need to watch it over the next few days. Maybe no racing tomorrow.


Increased cycles for my calisthenics circuit from 3 to 4.

Sunday May 17, 2009 #

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

Cold, quick warmup.

Orienteering race 1:20:07 intensity: (1:05:07 @3) + (15:00 @4) *** 12.4 km (6:28 / km) +230m 5:55 / km
shoes: Spring 2009 Integrators

Buffalo Blue Long. Basically, a crappy race.

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