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Training Log Archive: j-man

In the 7 days ending Jun 15, 2009:

activity	#	time	miles	km	+m
Run	6	5:10:06	7.16	11.52
Bike	4	3:45:00	55.79	89.78
Orienteering	3	2:38:11	5.87	9.45
Weight training	1	40:00
Cross Training	1	30:00
Total	7	12:43:17	68.82	110.75

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Monday Jun 15, 2009 #

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

Level 8 hills, 7.1mph. 990 calories.

Bike 1:00:00 [2] 18.67 mi (3:13 / mi)

Level 8 hills. Highlander, started on the run, finished on the bike, leaving me to read the Economist.

Sunday Jun 14, 2009 #

Event: LIOC : Caumsett State Park

Note

Hammond Pond and CSU meeting (regarding taking over the world.)

Orienteering 1:30:00 [3] ****
shoes: Salomon SpeedCross 2 2009

Some of this is running to/from the start and finish.

So, the map kind of sucks, although not completely. And some of our course was on an area that seemed un-fieldchecked. But, there is some nice terrain there--even in the summer. If only they would map that to high standards. You could do better classic orienteering there than you can at the Fels, which I think is better suited to middle.

I intended to stay on trails but I got into it and thought a little forest would be OK (didn't have O shoes or contacts.) Ran very comfortably and ran up hills pretty easily (I only now realized that they were 3 meter contours!)

But, from the middle of the course on, I started to feel the sketchiness of the map, and it got to be less fun. I would have bailed, but that is hard to do.

http://www.flickr.com/photos/18115983@N00/36279864...

Saturday Jun 13, 2009 #

Event: NEOC Big River - North

Event: O training in Harriman

Note

WCOC Bethel Schools Sprints

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

Warmup.

Orienteering race 17:24 [4] **** 2.95 km (5:54 / km)
shoes: Salomon SpeedCross 2 2009

Bethel Schools Sprint B.

Decent run, except for #11. I think I may have lost 1 minute on it. Mis-read the complexity in the middle, then did something stupid, then went the wrong way around at the end.

http://www.flickr.com/photos/18115983@N00/36235064...

Orienteering race 21:17 [4] **** 3.5 km (6:05 / km)
shoes: Salomon SpeedCross 2 2009

Bethel Schools Sprint A. After some pretzels I went out again. Oddly enough, the long leg was almost repeated, except in the opposite direction. I still didn't do it well.

http://www.flickr.com/photos/18115983@N00/36243244...

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

Jogged with a map.

Also, after eating most of my apple, I gave the core to a groundhog living in the area whom I disrupted while running.

Bike 1:00:00 [1] 16.76 mi (3:35 / mi)

Very easy on the recumbent bike, mostly during leg 6.

Sprint A - Splits

Sprint B - Splits

Friday Jun 12, 2009 #

Note

So lame

Not to be presumptuous, but I probably wouldn't do all that much worse (as a masters lightweight!)

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

Level 8 hills, 7mph.

Bike 1:00:00 [2] 20.36 mi (2:57 / mi)

Level 8 hills. Pretty good.

Quads still pretty wasted from Tuesday and Thursday. (Extra strength and duration circuit worked them over pretty well. Cramp during warm-up yesterday was exacerbated during the race.)

Thursday Jun 11, 2009 #

Run warm up/down 7:00 [2]
shoes: 9 2007 Saucony

To the train.

Run warm up/down 18:00 [2]
shoes: 9 2007 Saucony

From Alewife to Fresh Pond and then a little faster when there.

Run race 29:01 [4] 4.92 mi (5:54 / mi)
shoes: 9 2007 Saucony

CSU running section 5 mile race.

First 2.5 miles in 14:15, second obviously slower--in 14:45.

[9/30/2009 edit: changed the distance from 5.0 miles to 4.92 as per http://www.coolrunning.com/results/09/ma/Jun11_CSU...]

Orienteering 19:30 [2] 3.0 km (6:30 / km)
shoes: 9 2007 Saucony

CSU Fresh Pond training. Took it easy. Ross and Brendan did not.

http://www.flickr.com/photos/18115983@N00/36243243...

Run warm up/down 30:00 [2]
shoes: 9 2007 Saucony

Home from Fresh Pond. Lori, Presto, and Ross were kind enough to accompany to Harvard because otherwise I probably wouldn't have found my way there.

Wednesday Jun 10, 2009 #

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

Level 8 hills, 7mph.

Cross Training 30:00 [3]

Level 8 hills. Worked a little harder at it.

375 calories.

Tuesday Jun 9, 2009 #

Run warm up/down 20:00 [2]
shoes: 9 2007 Saucony

Over to the track and two laps.

Run intervals 16:05 3.6 km (4:28 / km)
shoes: 9 2007 Saucony

Kind of a pathetic little workout. The plan was 8x400 at 75 with 200 meters jogging. Well, didn't do 8 and didn't hit 75.

A bit of GI unpleasantness from early afternoon (which I thought was gone) reared itself acutely on 5. I struggled through 6 but I could not do another one. At least not without a bathroom break. I need to find where there is one of those accessible at MIT. Anyway, to add insult to injury, I had to walk home in the drizzle/rain.

113
118
116
118
119
121

Weight training 40:00

Added another 10 minutes to the circuits. Did the one leg thing and found a diabolical way to do squats with lower weight.

Bike 45:00 [2]

Level 8 hills on the upright bike on the left. Also recently repaired, but felt easier than yesterday on its compatriot to the right.

Note

Today was a day of physiological degradation.

On the intervals I started out with a tight groin and finished with a tight right calf. And the GI stuff. Then later with my lunges my left achilles was feeling wronged.

At least the right glute wasn't annoyed.

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