Training Log Archive: j-manIn the 7 days ending Oct 5, 2009:
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Monday Oct 5, 2009 #
Bike 40:00 [2]
(rest day)
Didn't get started until very late, and no towels: ergo, biking.
Sunday Oct 4, 2009 #
Note
Lord of the Flies.
Run warm up/down 5:00 [1]
shoes: August 2009 Integrators
Weak warmup.
Orienteering race 1:03:00 [3] **** 8.2 km (7:41 / km) +130m 7:07 / km
shoes: August 2009 Integrators
UNO Blue Day 2. Sargent Center.
Another badish run marred by goodness.
Started out very badly. Run aimlessly out of the start and stumble across a bag. Check the code and it is not mine. (I am looking for a stone wall.) Check the map... stone wall close by. Run to that. Nothing.
Back to the control. Balter, started a minute behind me punches and so do I. Take another look at my codes, realizes they are from yesterday, and toss them in frustration and start running again.
Concentrate much better for a while.
Big bogies happen later--17 and 18. Especially 18.
But, in looking over the run, it looks like a lot of it was bad.
Another badish run marred by goodness.
Started out very badly. Run aimlessly out of the start and stumble across a bag. Check the code and it is not mine. (I am looking for a stone wall.) Check the map... stone wall close by. Run to that. Nothing.
Back to the control. Balter, started a minute behind me punches and so do I. Take another look at my codes, realizes they are from yesterday, and toss them in frustration and start running again.
Concentrate much better for a while.
Big bogies happen later--17 and 18. Especially 18.
But, in looking over the run, it looks like a lot of it was bad.
Note
I would be very appreciative of any and all comments about my runs from Saturday and Sunday.
How good/bad were these runs? What did I do well? Badly?
How good/bad were these runs? What did I do well? Badly?
Note
Very much enjoyed this A event. Terrain was great, maps were pretty good. Map printing was very good. Excellent legibility, slightly off colors.
Only complaints:
No directions to venues in the meet packets.
No epunching.
Nit:
Trail from start to 1 on day 2 was not visible due to course overprinting.
Only complaints:
No directions to venues in the meet packets.
No epunching.
Nit:
Trail from start to 1 on day 2 was not visible due to course overprinting.
Note
Apparently the maps from this weekend were printed at FedEx Office.
(I think they should have kept the Kinkos name. I think FedEx is synonymous with shipping, not copies, etc.)
(I think they should have kept the Kinkos name. I think FedEx is synonymous with shipping, not copies, etc.)
Saturday Oct 3, 2009 #
Run warm up/down 10:00 [2]
shoes: August 2009 Integrators
A light warm-up before the race.
Orienteering 1:23:00 [3] **** 10.2 km (8:08 / km) +380m 6:52 / km
shoes: August 2009 Integrators
UNO Blue Day 1, Fox Forest.
OK run. Actually, I was pretty pleased until the end. But, probably lost 5 minutes between 13 and 15. Also, it looks like I was 2 minutes behind Brendan at 8.
OK run. Actually, I was pretty pleased until the end. But, probably lost 5 minutes between 13 and 15. Also, it looks like I was 2 minutes behind Brendan at 8.
Friday Oct 2, 2009 #
Event: UNO Boulder Dash
Run warm up/down 17:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009
A pretty good warm-up before the sprint. Went down into town. Ran by LCM a bit. Groovy and aromatic.
Orienteering race 16:40 [4] *** 2.2 km (7:35 / km)
shoes: Inov-8 Mudlcaw 330 August 2009
UNO Team Benefit Sprint.
Took off pretty aggressively, but never got any flow. Felt like I was forcing it and always trying to catch up. I did think something was a little weird around the center of the map, but no excuse for this.
Took off pretty aggressively, but never got any flow. Felt like I was forcing it and always trying to catch up. I did think something was a little weird around the center of the map, but no excuse for this.
Note
Very long day. Major props to Alex and Ed for their efforts. They picked me up at 11:30AM and dropped me off at the airport in Manchester ~7:30PM. Got home around 8:45PM.
During the time Ed and Alex managed start, finish, and results.
I do think that it was a silly time expenditure. But, it did net $400 for the (US Senior Foot O) Team. Thanks to Ed, Alex, and UNO.
During the time Ed and Alex managed start, finish, and results.
I do think that it was a silly time expenditure. But, it did net $400 for the (US Senior Foot O) Team. Thanks to Ed, Alex, and UNO.
Map hike 30:00 [2] ***
shoes: Inov-8 Mudlcaw 330 August 2009
Control pickup of the sprint controls.
Thursday Oct 1, 2009 #
Rowing Machine 30:00 [2]
Easy row. Had planned for 60 minutes of 20 spms. But, Kolya called at about 15 and I answered. He asked me to look into getting a truck (for the move he intended to do one or two hours hence) so, I had to abbreviate this.
Rowing Machine 35:00
10 minutes of warmup and then 10 x (1 minute on, 1 off).
During the power pieces, splits were ~153 for the first couple, and then ~151 for the later ones.
5 minutes of cooldown at the end.
Some blisters. But, I love this machine.
During the power pieces, splits were ~153 for the first couple, and then ~151 for the later ones.
5 minutes of cooldown at the end.
Some blisters. But, I love this machine.
Wednesday Sep 30, 2009 #
Note
I just noticed that Terry ran a 4:41 mile last year and a 4:38 (indoors) in 2007. I guess it is not surprising he pulls away from me on the track.
That said, if I achieve my medium-term goal, I will be closer to him.
That said, if I achieve my medium-term goal, I will be closer to him.
Run 1:01:30
shoes: Inov-8 Mudlcaw 330 August 2009
TNT Media. The final curtain call?
Eddie, Tom, and Harvey were there. Harvey waited for Eric, and when he didn't show, recused himself to the Media base.
Eddie, Tom, and I set off. Eddie and I started pushing the pace and it was good. The light was beautiful during the first 30 minutes, with golden rays bathing the trees and fields during those crepuscular moments.
Eddie took it to the hills, and particularly beat on the Red Hill. He effected such a result that henceforth this hill shall be called Bergeron Bluff.
As we finished, darkness descended. We finished with some nice and easy on the new and improved fields at Penncrest.
Eddie, Tom, and Harvey were there. Harvey waited for Eric, and when he didn't show, recused himself to the Media base.
Eddie, Tom, and I set off. Eddie and I started pushing the pace and it was good. The light was beautiful during the first 30 minutes, with golden rays bathing the trees and fields during those crepuscular moments.
Eddie took it to the hills, and particularly beat on the Red Hill. He effected such a result that henceforth this hill shall be called Bergeron Bluff.
As we finished, darkness descended. We finished with some nice and easy on the new and improved fields at Penncrest.
Tuesday Sep 29, 2009 #
Run warm up/down 35:00 [2] 4.44 mi (7:53 / mi)
shoes: 9 2007 Saucony
Over to the track. Legs felt pretty nice but the left ankle, on the inside, below the bone, was hurting for the first 10 minutes.
Plyometrics warm up/down 7:00 [2]
Nice stuff. Ankle doesn't hurt.
Run warm up/down 4:00 0.5 mi (8:00 / mi)
shoes: 9 2007 Saucony
Sttides on the straights.
Run intervals 28:22 4.35 mi (6:31 / mi)
shoes: 9 2007 Saucony
Workout:
1000 x 6 @ 5K/3K/5K pace
400 steady / 200 surge / 400 steady
200 rest after all
There was a pretty good crowd there. SGB and Brendan showed up later.
Obligatory fast guys were there, but I wasn't really one. I did stay ahead of my guy on all of them, and I also stayed ahead of one of the fast guys on the last one. He had faded on 4 and 5 but was mounting a good charge coming into the finish. I mustered some sort of kick and edged him out.
Times:
320
128
323
128
324
132
327
146
326
137
325
And average laps of:
80.00
81.20
81.60
82.80
82.40
82.00
and overall average: 81.67
I have no idea if I made an appreciable surge on the middle 200, but I tried.
My hamstrings were notably tight after the third interval. Perhaps due to the squats yesterday. Or perhaps due to no running for two days.
1000 x 6 @ 5K/3K/5K pace
400 steady / 200 surge / 400 steady
200 rest after all
There was a pretty good crowd there. SGB and Brendan showed up later.
Obligatory fast guys were there, but I wasn't really one. I did stay ahead of my guy on all of them, and I also stayed ahead of one of the fast guys on the last one. He had faded on 4 and 5 but was mounting a good charge coming into the finish. I mustered some sort of kick and edged him out.
Times:
320
128
323
128
324
132
327
146
326
137
325
And average laps of:
80.00
81.20
81.60
82.80
82.40
82.00
and overall average: 81.67
I have no idea if I made an appreciable surge on the middle 200, but I tried.
My hamstrings were notably tight after the third interval. Perhaps due to the squats yesterday. Or perhaps due to no running for two days.
Run warm up/down 35:00 [2] 4.44 mi (7:53 / mi)
shoes: 9 2007 Saucony
Ran straight home. While very tight at first, started feeling very good later.
Route: http://www.gmap-pedometer.com/?r=3228185
Route: http://www.gmap-pedometer.com/?r=3228185