Training Log Archive: jtorrancIn the 30 days ending Nov 30, 2004:
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Tuesday Nov 30, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Running 28:00 [1]
Warmup, cooldown and rest between repetitions.
Running 20:00 [5] 5.5 km (3:38 / km)
5x1100m I intervals - finally did more than 4 of these. It was raining lightly and I didn't want to mess with a watch so I can only assume I did each workbout in about 4 minutes with the usual approximately 2 minutes rest between them.
Core exercises 4:00 [4]
Some crunches, crunches with side twist and bicycle exercise.
Monday Nov 29, 2004 #
Cycling 1:08:00 [3] 13.4 mi (5:04 / mi)
Finally managed to get to a bike shop and replace my rear derailleur cable - had been shifting deprived since last Wednesday.
Core exercises 8:00 [4]
Did nothing but these in the evening since my feet needed the rest - Tuesday morning, the ball of the left one is still somewhat sore but much improved.
Sunday Nov 28, 2004 #
Running 2:28:00 [2]
Rock Creek again. This time took the Hazen whatever trail uphill from the mill across Connecticut Avenue as far as Reno, then came back and did more or less the reverse of Saturday's run around the park, cutting off some climb since my right Achilles tendon was complaining a bit. Post run, my feet felt surprisingly beaten up, particularly the ball of my left foot. Not sure whether the sheer volume of running did that or something else is up. If it's just volume, I hope I get accustomed to it in short order since it will be difficult to do long trail runs any time other than the weekend for the next few months.
Saturday Nov 27, 2004 #
Running 2:23:00 [2]
Long run in Rock Creek Park. Run from home to Pierce Mill, then up the Valley Trail and back around the uphill side of Fort DeRussey then along the creekside trail back to the mill and home. Hadn't run in Rock Creek in a while what with the fall A meet and local season.
Friday Nov 26, 2004 #
Cycling 1:28:00 [3] 19.0 mi (4:38 / mi)
Worked in the morning then went downtown to see the first of three Godard films this weekend at the National Gallery.
Thursday Nov 25, 2004 #
Note
Bethesda Turkey Chase 10K - another fitness test. Plus I could use a 10K time more recent than 1998. I'm rather curious how my fitness will compare to the 1998 34:59 on a flat course - I currently orienteer much faster than I did in 1998 but not necessarily due to any improvements in running speed.
Change of plan - the 10K above is a little far from Metro, it's a little far out to Bethesda in any case and I don't fancy doing a race I'll really have to hurry to the start of. I'll do another dead flat 5K down at the DC waterfront instead - given my problems forcing myself to do I intervals consistently, I probably need the I workout provided by a 5K more than I need the more or less threshhold workout a 10K would supply anyway.
Change of plan - the 10K above is a little far from Metro, it's a little far out to Bethesda in any case and I don't fancy doing a race I'll really have to hurry to the start of. I'll do another dead flat 5K down at the DC waterfront instead - given my problems forcing myself to do I intervals consistently, I probably need the I workout provided by a 5K more than I need the more or less threshhold workout a 10K would supply anyway.
Running race 16:44 [5] 5.0 km (3:21 / km)
5K starting in West Potomac Park heading out onto Hains Point then back. Race organisers did well except for putting the portable toilets far enough away from the start that we couldn't hear from the line for them what they were saying over the loudspeakers - I was quite surprised when the race began as I got near the start. Also about three minutes of fairly heavy rain, though that was foreshadowed by looming black clouds. Dumped my bag, stripped off my sweater and made it across the start line 37 seconds into the race. I've logged my fairly satisfying time not including that. Truth be told, lots of people to chase and a touch of righteous anger were probably helpful. Though the first few hundred meters weaving through the crowd were a pain. And it rankles slightly to not quite have caught the extremely fit looking female winner. Even more to have been passed in the last hundred meters by two men with much more kick than I had - this time I was genuinely maxed out for the last kilometer. I believe I was seventh overall despite that.
Cycling 1:14:00 [3] 14.5 mi (5:06 / mi)
Took a nap then went out for some groceries.
Wednesday Nov 24, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Tuesday Nov 23, 2004 #
Cycling 1:10:00 [3] 13.5 mi (5:11 / mi)
Picked up backup front and rear lights on the way home.
Monday Nov 22, 2004 #
Note
Performances done, therefore no Monday night dance classes for the forseeable future. I'd do the winter session but the performance dates conflict with the US Team Trials. I may just have to do O or at least running-specific training instead :)
Cycling 1:11:00 [3] 14.0 mi (5:04 / mi)
Form exercises 35:00 [3]
The usual though with only 6x100m strides and sans bounding. Muscle soreness from the previous evening wasn't too severe so it seemed like a good idea to get in a light workout this far out from the 5K on Thanksgiving and then rest.
Sunday Nov 21, 2004 #
Stretching 35:00 [1]
Warmup for Sunday's performance.
Modern Dance 8:00 [3]
Partial rehearsal, adjusting spacing for Eliza's absence, and performing the piece again. It hadn't gone badly the night before (Nejla hadn't even noticed Eliza was injured) but it went better this time timing-wise.
Strength 43:54 [3]
Jogging, warmup and cooldown, a set each of my usual form exercises, 8x~100m strides, some hopping/jumping sort of exercises and a very small number of lunges.
Hills 2:36 [5]
10 times up a moderately steep hill that takes about 23 double paces at a sprint - 15 to 16 seconds for each repetition with about 65 seconds jogging more circuitously down the hill to recover between them.
Hopefully didn't overdo anything strengthwise here - feels okay the next morning but I'll have to wait and see what delayed onset soreness materialises.
Hopefully didn't overdo anything strengthwise here - feels okay the next morning but I'll have to wait and see what delayed onset soreness materialises.
Core exercises 10:00 [4]
Various abdominal exercises while watching Star Trek.
Saturday Nov 20, 2004 #
Note
Susquehanna Stumble at Elk Neck???? My Monday night dance class culminates in performances this evening and late the next afternoon. I'm sure I could do both, provided I don't injure myself in the orienteering, but perhaps I shouldn't.
Modern Dance 1:30:00 [2]
Standard class with Deborah.
Cycling 50:00 [3]
Errand running in the afternoon - bought new road running shoes so I don't do myself an injury in the next 5K on Thursday.
Stretching 45:00 [1]
Warmup before our premiere.
Modern Dance 10:00 [3]
Dress rehearsal and the performance itself. Surprisingly (especially to her), one of my classmates managed to pull her left calf during the performance - given she couldn't put weight on it afterwards, it's a wonder she made it through the performance at all.
Friday Nov 19, 2004 #
Cycling 1:14:00 [3] 15.0 mi (4:56 / mi)
Stretching 25:00 [1]
Warmup before the tech session (figuring out the lighting and cues for lighting and music for the performances over the weekend). The dancing itself involved so much standing around while they did that I won't bother logging it.
Thursday Nov 18, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Running 29:48 [1]
Warmup/cooldown and rest intervals between repetitions.
Running 15:53 [5] 4.4 km (3:37 / km)
4x1100 meters on grass in 3:54 3:55 4:01 and 4:03 with approximately two minutes rest between repetitions.
Wednesday Nov 17, 2004 #
Cycling 1:45:00 [3] 17.5 mi (6:00 / mi)
Tuesday Nov 16, 2004 #
Cycling 1:50:00 [3] 19.0 mi (5:47 / mi)
Monday Nov 15, 2004 #
Cycling 1:14:00 [3] 15.0 mi (4:56 / mi)
Modern Dance 1:00:00 [2]
Last class before performances this weekend. Nejla made some minor changes in timing and our spatial distribution during parts of the opening section, then spent most of the class polishing details.
Sunday Nov 14, 2004 #
Note
Mid-Atlantics at Hammond Rocks.
Orienteering 1:20:46 [4] 9.55 km (8:27 / km) +305m 7:18 / km
Mid-Atlantics Blue - technically non-disastrous but not great race on a tough combination of leaves, fairly rocky ground and blueberry bushes or similar. May be able to blame three to five minutes on the 5K the previous morning but that would still leave Randy blowing me away - impressive run for him.
Orienteering 21:51 [4] 3.7 km (5:54 / km) +140m 4:58 / km
Leg 2 of Mid-Atlantic Relay on a team with Nadim and Peggy - Nadim did well, even outsprinting Randy to the first exchange, I managed to run away from Clem on a course of definitely slightly lower technical difficulty than the Blue earlier but only handed Peggy a minute and a half to two minutes lead over Wyatt. Turned out not to be enough, even with the 5 minute penalty for DVOA's estrogen-deficient team.
Saturday Nov 13, 2004 #
Note
Liver disease charity sponsored 5K at Hain's Point - time I found out what kind of pure running shape I'm in.
Running 17:17 [4] 5.0 km (3:27 / km) +1m 3:27 / km
5K race at Hain's Point. I think this may have been my first road 5K not part of a winter triathlon since I was 12 so the PR for the distance was no surprise. 2nd overall, even in a very small race, was a little bit of one. Wasn't feeling absolutely tiptop at the start and probably could have gone a bit faster if no thoughts of wanting to still be able to run tomorrow at the Mid-Atlantics had been dancing in my head but the omens are not good for a PR in the 10K Thanksgiving Day since my current PR is 34:59, also set at Hain's Point, and I'm pretty sure it isn't possible to run 10K in Bethesda without gaining rather more than a meter of elevation somewhere along the course. Though I will have more competition to spur me on and no O race to save myself for that weekend so I won't abandon all hope.
Time to go check Daniels and find out whether I've been doing intervals too fast, too slow or just about right. Subjectively, grass, a section of gentle hill and a few tree roots must make quite a difference - if I can string together 5 kilometers at about 3:28 apiece, one would think 1100 meter repetitions in 4 minutes apiece with 2 minute rest intervals would be easy.
Time to go check Daniels and find out whether I've been doing intervals too fast, too slow or just about right. Subjectively, grass, a section of gentle hill and a few tree roots must make quite a difference - if I can string together 5 kilometers at about 3:28 apiece, one would think 1100 meter repetitions in 4 minutes apiece with 2 minute rest intervals would be easy.
Running 25:00 [2]
Jogging downtown from the race site.
Friday Nov 12, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Thursday Nov 11, 2004 #
Cycling 1:16:00 [3] 15.0 mi (5:04 / mi)
Strength 8:00 [3]
Did several core strength exercises and 9 chinups.
Wednesday Nov 10, 2004 #
Cycling 1:43:00 [3] 19.0 mi (5:25 / mi)
Form exercises 42:00 [3]
Warmup/cooldown, bum kicks, A's, B's, bounding, 8x100m strides and threw in a set of thirty two-legged jumps on the spot.
Tuesday Nov 9, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Monday Nov 8, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Modern Dance 1:05:00 [1]
Class started a bit late as two other pieces were run through before we started our class. One more class and the tech session a week from Friday before the first performance.
Sunday Nov 7, 2004 #
Cycling 1:38:00 [3]
Home to Onkst's to catch a lift to Broad Creek, then back. A roadie annoyingly blew by me on Beach Drive near the end of my ride in the morning but it emerged that he was on a breakaway from his club ride in order to build up enough of a gap to duck into a washroom without losing them. Which I can live with.
Orienteering 1:19:15 [4] 9.29 km (8:32 / km) +450m 6:52 / km
QOC Broad Creek Blue - nothing like enough care in the vague area of large countour features at the end of the first leg. Overshot to the trail beyond it and had to come back. Also did a bit of a wander on the long leg to 9, though without losing major time. Lost three splits to Nadim late in the course, two by 20 seconds mostly down to being insufficiently careful and then a bit tentative in recovering, one by almost 2 minutes due to not concentrating enough to maintain map contact crossing the center of the scout camp and ending up going through an awful area of deadfall in the last few hundred meters before the control. An okay though not great race but an absolutely lovely day.
Orienteering 34:00 [2]
Picked up 12 controls in the western part of the map.
Saturday Nov 6, 2004 #
Cycling 2:30:00 [3]
To Metro at an ungodly hour then out to Fountainhead and back.
Running 1:05:00 [1]
Scouted the trails on the Fountainhead West map before the map raising started at 11am - didn't want to give someone inaccurate instructions on what new trails to try and map. Just as well I did - one small trail I had encountered in the past has been neglected to the point of disappearing. At least, it was undetectable under the leaf cover.
A first for me - I surprised a large day hunting owl that had just caught a squirrel. It flew off to a nearby tree to eat in peace, taking off when I was about 20 meters away.
The map raising fell somewhat short of my wildest dreams of productivity but I'll declare it a success nonetheless. I may try to get out and do some more work on the map Thanksgiving weekend and some of the participants expressed an interest in doing some more work on the map as well.
A first for me - I surprised a large day hunting owl that had just caught a squirrel. It flew off to a nearby tree to eat in peace, taking off when I was about 20 meters away.
The map raising fell somewhat short of my wildest dreams of productivity but I'll declare it a success nonetheless. I may try to get out and do some more work on the map Thanksgiving weekend and some of the participants expressed an interest in doing some more work on the map as well.
Friday Nov 5, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Running 4:00 [4]
Near sprint from Foggy Bottom Metro to Kennedy Center since I was very near to being late for Bangarra Dance Theater.
Thursday Nov 4, 2004 #
Cycling 33:00 [3] 6.5 mi (5:05 / mi)
Wednesday Nov 3, 2004 #
Cycling 33:00 [3] 6.5 mi (5:05 / mi)
Tuesday Nov 2, 2004 #
Form exercises 40:00 [3]
A's, bum kicks and a little bit of a one-legged squatting/skating technique simulation exercise my university nordic ski team used to do occasionally - probably good for ankle strength as well as balance. No strides since it is very difficult to watch election returns and do them at the same time.
Monday Nov 1, 2004 #
Cycling 1:14:00 [3] 15.0 mi (4:56 / mi)
Modern Dance 1:10:00 [2]
A bit more continuously active than some recent classes. Nejla added an opening section of follow-the-leaderish structured improv to the piece.