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Training Log Archive: j-man

In the 7 days ending Jun 20, 2009:

activity # timemileskm+m
  Run6 5:51:24
  Orienteering3 2:36:43 4.72 7.6 27025 /0%
  Bike3 2:30:00 46.45(3:14) 74.75(2:00)
  Cross Training1 30:00
  Total7 11:28:07 51.17 82.35 27025 /0%

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Saturday Jun 20, 2009 #

Event: DVOA Delmont


DVOA Delmont

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

Easy warmup before the middle.

Orienteering race 47:18 intensity: (7:18 @2) + (28:00 @3) + (10:00 @4) + (2:00 @5) ***** 4.32 km (10:57 / km) +260m 8:25 / km
spiked:25/shoes: Spring 2009 Integrators

2009 PNWOF Goldrush Middle Blue.

Another very bad race. Very bad.

I should have expected--indeed I could see with my own eyes--what the terrain looked like out of the start. I should have realized--because it was posted at the start and in the notes--that the scale was 7,500. I should have read the map as a sprinted down the road out of the start--because I am not from Texas.

But I didn't. And it showed. 4.5 minutes lost on #1, where I was essentially lost. Actually, after that, it really wasn't too bad. I lost another minute+ on 4 and a bunch of 30 seconds. But, I got into things later on.

Still, a joke of a performance.

Friday Jun 19, 2009 #

Run warm up/down 30:00 [2]
shoes: Asics Dirt Devils

Orienteering race 19:25 [4] *** 3.28 km (5:55 / km) +10m 5:50 / km
shoes: Asics Dirt Devils

2009 PNWOF Goldrush Sprint.

Very bad race. Had a major problem to 2--map did not correctly depict the 3-dimensionality of the place and I ended up trapped in a tennis stadium grandstand. 1.5 minutes there, and 45 seconds on two other early controls and I was already out of it. Noski.

Run warm up/down 10:00 [2]
shoes: Asics Dirt Devils

Easy warmdown with Tom around the lake.

Thursday Jun 18, 2009 #

Cross Training 30:00 intensity: (20:00 @2) + (10:00 @3)

Level 8 hills. 386 calories

Run 30:00 [2]
shoes: February 2008 Asics

Level 8 hills, 7.1mph. 498 calories.

Bike 30:00 [2] 9.98 mi (3:00 / mi)

Leel 8 hills.

Wednesday Jun 17, 2009 #

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

Whatever lightness and spryness I had yesterday was totally not to be found today. Rather, my legs felt lousy, and they never got much better.

I even added some music to the iPod: Smashing Pumpkins, Journey, Live. None really helped. Although an extra track from the Killers may have provided a small boost.

Went out to Beacon Street, crossed over and ran until IHoP before turning around.

I decided to time the road crossings on the way back. There are 7, more or less, on the 45 minute stretch. I think I spent 2 minutes or so in total waiting to cross. Some more sampling is required.

I don't like stopping and 2/45 is a lot of time.

Bike 1:00:00 [2] 17.8 mi (3:22 / mi)
shoes: February 2008 Asics

Level 7 hills.

Tuesday Jun 16, 2009 #

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

Over to the Harvard track. Felt super good.

Upon arriving, it was pretty clear that something was going on. A track meet of some sort (high school/middle school?), with a pretty large spread in abilities.

I thought I saw Terry right when I arrived but he was running off and I didn't give chase.

Luckily, Brendan showed up and he was amenable to going to the MIT track.

Run warm up/down 20:00 [2]
shoes: Reebok Bobby Curtis

More warmup (after stading around for 20 minutes). Over to MIT, through Central Square.

Run intervals 21:24 intensity: (8:15 @2) + (12:24 @4) + (45 @5)
shoes: Reebok Bobby Curtis

The workout was supposed to be:
800 @ 5-8k pace
400 @ 5K pace
600 @ 5K pace
1200 @ 5-8K pace
1200 @ 5-8K pace
600 @ 3-5K pace
400 @ 3-5K pace
200 rest after all

We abridged it by dropping the first 800 and truncating the 1200s into 800s.

My times:

I was basing these off 1730 5K, but ended up a bit faster.

After two recovery laps I did 3 x 100 on 100 off strides at maximum speed. I didn't take splits, but this felt awkward. I need to learn to run faster.

Run 15:00 [2]
shoes: Reebok Bobby Curtis

Home from MIT.

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 #


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.

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