Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: j-man

In the 7 days ending Nov 14, 2009:

activity # timemileskm+m
  Run6 4:04:50 11.25 18.1
  Orienteering4 3:08:37 7.08 11.4 25530 /39c76%
  Bike1 40:00
  Plyometrics2 12:00
  Total7 8:05:27 18.33 29.5 25530 /39c76%

» now

Saturday Nov 14, 2009 #


2009 SS Finals McLaren Round 10001

Run warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Inov-8 Mudlcaw 330 August 2009

Ran from Y&N's to SFSU. A bit misty.

Navigated by Google map on phone.

Run warm up/down 10:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

A little more warmup before Sprint #1 at SFSU.

Orienteering race 9:06 intensity: (6:00 @4) + (3:06 @5) *** 1.6 km (5:41 / km)
shoes: Inov-8 Mudlcaw 330 August 2009

2009 SS Finals, Sprint #1 at SFSU.

A pretty ordinary campus sprint, but fun. I like these. If I am good at any sprints, these are the ones. No mistakes, really, but maybe 10 seconds of hesitation.

2009 SS SFSU Round 20002

Run warm up/down 10:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Some warm-up before Sprint #2. Sunny now, which was nice.

Orienteering race 8:52 [5] *** 1.6 km (5:32 / km)
shoes: Inov-8 Mudlcaw 330 August 2009

2009 SS Finals, Sprint #2 at SFSU.

Gabriel Lombriser, Eric Bone, and Cristina were in my heat. This is where things were getting interesting.

I led to the first control, but hadn't read to #2, so I bobble a bit, and GL and EB get ahead. I push a bit and tuck in behind GL. We get caught in a trap at #2 and lose some time. EB is there and CL catches up.

I continue to assiduously follow GL, but it gets harder. It was clear that he was faster than me.

I hold on to second place, but he finishes a good 15 seconds ahead?

Eric points out that we (GL and me) cut a bit of olive green, which was practically invisible on the map (or at least invisible while running.) Eric may have lost a few seconds there, but not enough to make a placing difference.

I could not have run any faster. But, probably 15 seconds of mistakes, most of which GL also had.

2009 SS SFSU Round 10001

Friday Nov 13, 2009 #

Run warm up/down 10:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

From J&N's to the disc golf at Golden Gate Park to meet with Will and Mike. So sweet. Sublime. Another reminder of why I love California. It makes me happy. Almost euphoric.

Orienteering 50:00 [2] ***
shoes: Inov-8 Mudlcaw 330 August 2009

Ran the goat course at Golden Gate Park with Will, Cristina, and Mike at a very easy, conversational pace. Also did a excursion out to look at the ocean.

Sweet. So sweet. I had always thought GGP would be a great sprint venue, and I still do. But, the map and mapping quality is similar to the Central Park map, which also would be a great sprint venue.

Anyway, more euphoria.

2009 SS Finals Golden Gate0001

Run warm up/down 13:00 intensity: (7:00 @2) + (6:00 @3)
shoes: Inov-8 Mudlcaw 330 August 2009

Warm-up at Point Bonita. Where it was beautiful, but blustery.

Orienteering race 16:26 intensity: (14:26 @4) + (2:00 @5)
shoes: Inov-8 Mudlcaw 330 August 2009

Point Bonita sprint.

Decent race. Had a lot of confusion on #2, where the contour mapping is suspect.

After the race, Mike pointed out that I apparently went into OOB going to #12, for instance, and maybe #4. Who knew? Apparently, not many, because several others went those ways. If you really are supposed to stay out of the vertical slash, you need to do something more with the mapping/course setting to make that obvious or unattractive.

Mike and I used the indistinct trail from #12 to #3 when cooling down, but that would probably not be permitted also.

Anyway, apparently this proscription was on the notes which were on the website but wasn't re-iterated or enforced at the event.

2009 SS Finals Point Bonita0001

Thursday Nov 12, 2009 #

Run warm up/down 25:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

After the flight and a great, but very large pasta lunch with Cristina, I needed a good warm-up. The lunch was still making itself known, but I didn't regret it. Ran around Skyline Boulevard and the Chabot Space and Science Center, where they were having some catered event. Who knew astronomers knew how to party?

Orienteering 20:00 [3] **
shoes: Inov-8 Mudlcaw 330 August 2009

Joaquin Miller Sprint.

Started out pretty well, and ran OK for most of it. Started to fall apart a bit at the end, but had no really bad problems until the GO control. Stumbled my way to the control, and punched it, but thought it was the finish, so I went back into the forest.

Everyone had problems on that control, which while perhaps right in an absolute sense, made no sense whatsoever in relation to the map and the context. I had a three minute split to the finish, which was 50 meters from the Go control.

2009 SS Finals Joaquin Miller0001

Orienteering warm up/down 30:00 intensity: (20:00 @2) + (5:00 @3) + (5:00 @4) **
shoes: Inov-8 Mudlcaw 330 August 2009

Spent some time back on the course, re-running a few legs, picking up controls, and doing some legs very hard.

Wednesday Nov 11, 2009 #


Apparently the shortest feasible route to the Harvard track, using Cambridge Avenue, via Harvard Square, is ~3.1 miles. Which is just about the same as the shortest route to the BU track. Both are much shorter than the ~4.4 mile route I take to the Harvard track. Although the Harvard Square route is not likely to be faster with respect to time; indeed, I imagine that route might be slower.

Bike 40:00 [2]

Easy level 8.

Tuesday Nov 10, 2009 #

Run warm up/down 20:00 [2] 2.4 mi (8:20 / mi)
shoes: Saucony Progrid Ride 11/9/2009

Because I was to join Dasha at 7:30PM (only in an alternative universe would I be able to pull this off) for her visit dinner, I had to majorly alter my plans. Took the T to Harvard with my gym bag with a change of clothes, and then walked to the track.

Did 20 minutes of easy warm-up, the latter half with Terry and Vanessa.

At the end of all this, I would get in another 5 good minutes of bonus stretching: Eddies, groin things, ankle warmups.

Plyometrics 7:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

Normal stuff. Felt good. Even the inchies.

Run warm up/down 4:00 intensity: (3:00 @2) + (1:00 @3) 0.5 mi (8:00 / mi)
shoes: Saucony Progrid Ride 11/9/2009

Strides. SGB is a fast SOB. I am not sure I could keep up with him for any distance. Maybe 100 miles, not sure.

He seems to have such long strides (good for doing strides, right?) and just lopes along, while I feel like the road runner (albeit, a slower version.)

Run intervals 30:50 intensity: (12:09 @2) + (18:41 @4) 4.35 mi (7:05 / mi)
shoes: Saucony Progrid Ride 11/9/2009

1600 x 2 @ 5K pace
600 x 4 @ 3K pace

400 rest after the 1600s, otherwise 200 rest.







Lap averages of:

Simple average of: 78.72
Weighed average of: 80.17

Very happy with this workout. Nice and solid. No fade. The speed is what it is, but even the 600s were sort of respectable. Getting there.


Finished around 7:30 as expected, so I change quickly on the bleachers and trek back to Harvard Square. Red line to DT Xing, then wait, wait, wait... orange line to Haymarket. Probably get to the restaurant at 8:15, but luckily was not really conspicuously late (Dasha was finishing a hand-off call anyway.)

Monday Nov 9, 2009 #


9 2007 Sauconys retired today after 2+ years and well north of 600 miles. Replaced by new Sauconys. Always nice to run in new shoes.


A great piece and great comments on Spike's blog. Almost like orienteering theology.

Run 1:20:00 intensity: (1:10:00 @2) + (10:00 @4)
shoes: Saucony Progrid Ride 11/9/2009

Had planned to do a long run today, but really got behind on some stuff and this was all the time I could spare. Definitely dark out.

But, it was nice. Legs not feeling good or spunky overall. I did get to debut the new shoes, which were also nice.

On the way back, on my normal airstrip, I took it up, and then for some additional stretches on my coda loop on the end I threw in more strides. Felt good and fast enough.

Sunday Nov 8, 2009 #

Run warm up/down 12:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Warmup before the red course.

Plyometrics 5:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Running drills and plyometrics.

Orienteering race 41:24 [4] **** 6.0 km (6:54 / km) +185m 5:59 / km
spiked:16/24c shoes: Inov-8 Mudlcaw 330 August 2009

DVOA Camp Delmont Red.

Part 1:
DVOA Delmont Red 20090001

Part 2:
DVOA Delmont Red Part 2 20090001

Orienteering race 12:49 [4] **** 2.2 km (5:50 / km) +70m 5:02 / km
spiked:14/15c shoes: Inov-8 Mudlcaw 330 August 2009

DVOA Delmont Sprint.

DVOA Delmont Sprint 20090001

« Earlier | Later »