Training Log Archive: jtorrancIn the 30 days ending Apr 30, 2006:
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Sunday Apr 30, 2006 #
Orienteering race 2:38:45 [4] 18.66 km (8:30 / km) +610m 7:19 / km
US Long Champs - quite bad leg to 3, otherwise just sloppy again and not feeling particularly fast physically either. At least a couple of dubious route choices as well. Will have to pull myself together technically for the remainder of the orienteering in the next month. Not sure what to do physically.
Saturday Apr 29, 2006 #
Orienteering race 45:07 [4] 5.0 km (9:01 / km)
US Short Champs - lost significant time on 2 and 8, otherwise just sloppy and feeling a bit slow early. Appears I was slightly overhydrated.
Thursday Apr 27, 2006 #
Cycling 1:02:00 [3]
Commute in and back. Bought some packing tape for control card fortification (since A meets coming up seem to be nostalgic for punch cards) and a new binder for map storage and road map of New York for good measure. Went to see Inbal Pinto Dance Company at the Lisner Auditorium in the evening. Didn't stay for post-performance discussion so no idea why it was called "Oyster". Just as whimsical as Pinto's previous piece I saw though the setting and costumes seemed suggestive of a carnival rather than a fairy tale.
Wednesday Apr 26, 2006 #
Cycling 1:11:00 [3]
Commute in in much cooler weather than I'd quickly become accustomed to. Home with grocery shopping along the way.
Running 14:34 [1]
Warmup/cooldown/rest between repetitions.
Running 17:53 [5] 4.8 km (3:44 / km)
4x1200m I intervals in 4:27, 4:26, 4:29 and 4:31 with just under 2 minutes rest between each one.
Core exercises 12:00 [4]
Normal assortment. Watched The Colbert Report during.
Strength 12:00 [2]
One-legged squats and calf raises. Had taken a break to eat so this was to South Park mocking the origins of Mormonism.
Tuesday Apr 25, 2006 #
Running 7:06 [1]
Warmup/cooldown.
Form exercises 34:46 [4]
The usual strides, silly walks and slightly less uphill bounding than normal. Heavily programmed this week except for little to do on Wednesday evening but intervals and assembling things to go to New York so I had little choice but virtuous early morning training. Had better not have me falling asleep during the performance tonight.
Cycling 59:00 [3]
Commute in. And home. Then onwards to the Warner Theater only to find out that the entire week of performances of Matthew Bourne's version of Swan Lake had been cancelled. Large bummer but nothing to be done about it other than get in the habit of checking venue web sites for last minute notices before I actually commit to travelling to them.
Monday Apr 24, 2006 #
Cycling 1:26:00 [3]
Commute in. Warmer than I realised initially; couldn't find a pair of clean tights light enough so went in shorts, which turned out to be fine. Downtown for a film with Dan in the evening, then home.
Core exercises 12:00 [4]
Abdominals, glutes and back while watching the first part of 24.
Strength 13:00 [2]
One-legged squats and calf raises, also while watching 24.
Sunday Apr 23, 2006 #
Running 2:00:00 [2] 12.0 mi (10:00 / mi)
Run in Rock Creek Park then the National Mall to finally arrive at the National Gallery safely before the 1pm playing of an excerpt from George Antheil's score for "The Mechanical Ballet". Very nice initial section of run in verdant RCP with the creek burbling vigorously from all the rain hurrying to the Potomac. Got much closer to a couple of chipmunks than I've been in some time.
Saturday Apr 22, 2006 #
Running 15:53 [1]
Warmup/cooldown/rest between repetitions.
Running 17:52 [5] 4.8 km (3:43 / km)
4x1200m I interval workout on grass, faster during daytime - 4:22, 4:27, 4:31 4:32.
Cycling 45:00 [3]
Biking to dance class, then to National Gallery and library, then home. Got a proper soaking on the way to dance class as the rain switched from fine mist to cats and dogs over the course of two minutes shortly after I started.
Modern Dance 1:27:00 [1]
Dance class, Helen covering for Deborah. Felt moderately competent except in the final combination which had a couple of "which direction do I go now again" moments.
Friday Apr 21, 2006 #
Cycling 59:00 [3]
Commute in. No rain yet. Home again also staying dry. Went to my first FilmFest screening of the weekend downtown and met Dan for dinner afterwards.
Thursday Apr 20, 2006 #
Cycling 1:12:00 [3]
Commute in with last physiotherapy session along the way. Home by way of volunteer night at PCRM, where much talk is of their team in the 5K a nearby animal sanctuary will hold as a fundraiser in May. Too bad I'll be away.
Cycling 10:00 [3]
Stationary bicycle at PT.
Stair climbing 5:00 [3]
During PT.
Backwards Treadmill 5:00 [1]
During PT.
Core exercises 10:00 [4]
Strength 10:00 [2]
One-legged squats and calf raises.
Wednesday Apr 19, 2006 #
Cycling 1:12:00 [3]
Verily do I suck at getting out of bed to train early in the morning - will have to do it this evening. Fortunately, I don't have much in the way of alternatives to cycling to work.
Went home by way of the library board of trustees meeting and shopping for staples at TPSS.
Went home by way of the library board of trustees meeting and shopping for staples at TPSS.
Running 15:05 [1]
Warmup, cooldown and rest between intervals.
Running 19:03 [5] 4.8 km (3:58 / km)
4x1200m intervals on grass in 4:40, 4:45, 4:51 and 4:47. Slow, partially ascribable to darkness and bloody high beam headlights forcing me to be cautious, perhaps also some evidence that I'm not recovering fully enough to do intense enough high intensity. Not that I'm at all confident this wasn't intense enough to produce the desired training effect - it is possible to run I intervals too hard.
Tuesday Apr 18, 2006 #
Cycling 1:00:00 [3]
Bike in. More leaves coming out in Rock Creek Park - visibility will be going down in the woods. Not that I'll be doing any orienteering around here until the chase in June. Cycled from work to a Mount Pleasant Library Friends monthly meeting that was de facto called off though no one saw fit to announce that in advance.
Running 7:22 [1]
Warmup/cooldown.
Form exercises 39:50 [4]
6x100m strides, silly walks, uphill bounding and 20 vertical leaps.
Core exercises 10:00 [4]
The usual assortment before finally eating something.
Monday Apr 17, 2006 #
Cycling 1:00:00 [3]
Cycling in during a break in the rain. No diversions on the way home.
Sunday Apr 16, 2006 #
Running 2:40:00 [2] 13.0 mi (12:18 / mi)
Finally got out to try the Potomac Heritage Trail. Turned back just past Chain Bridge. Also visited Roosevelt Island for the first time along the way.
C • PHT 6
Core exercises 4:00 [4]
Saturday Apr 15, 2006 #
Cycling 1:46:00 [3]
Miscellaneous transport on Saturday.
Modern Dance 1:30:00 [1]
First dance class since starting physiotherapy. Started slow - Deborah actually had us massage our feet for a while in addition to the usual stuff on the floor so we could feel the difference standing and walking on the massged foot versus the as yet unmassaged one.
Friday Apr 14, 2006 #
Cycling 59:00 [3]
Commute in. Overcast. Hope thunderstorms don't coincide with planned evening run. Commute home.
Running 7:00 [1]
Warmup and cooldown.
Form exercises 37:00 [4]
Strides, silly walks and uphill bounding.
Core exercises 10:00 [4]
Thursday Apr 13, 2006 #
Cycling 1:12:00 [3]
Wimped out on getting intervals in this morning as well. Though my legs felt up to it, I'm not good at getting out of bed earlier than usual. Should be able to get some running in tonight.
Home again by way of volunteer night at PCRM. Took it easier the last twenty minutes of this, anticipating running once I got home.
Home again by way of volunteer night at PCRM. Took it easier the last twenty minutes of this, anticipating running once I got home.
Running 15:00 [1]
Warmup/cooldown/rest between repetitions.
Running 18:00 [5] 4.8 km (3:45 / km)
4x1200m intervals on grass. Pushing slightly less than last Wednesday but I think still zone 5.
Wednesday Apr 12, 2006 #
Cycling 1:12:00 [3]
Commute in. Lovely, sunny weather. Heading home with some grocery shopping along the way was nice too.
Core exercises 10:00 [4]
My legs said a planned interval workout at the desired intensity wasn't going to happen so I didn't try to force it. Stayed in and did some core strength.
Strength 15:00 [2]
And some leg strength - squats and calf raises again.
Tuesday Apr 11, 2006 #
Cycling 1:00:00 [3]
Having, with slightly less epic difficulty, put a different tire though of the same make and model on while watching 24, normal biking resumed with this morning's commute. Heading home again was also uneventful.
Running 7:00 [2]
Warmup/cooldown.
Form exercises 35:00 [4]
9x100m strides, silly walks and uphill bounding, as usual. Should do intervals on Wednesday - hope I feel up to them.
Monday Apr 10, 2006 #
Cycling 31:00 [3]
Ride to work by way of physiotherapy.
Cycling 10:00 [3]
Stationary bicycle during physiotherapy.
Stair climbing 5:00 [2]
PT session. IT band not acting up on this anymore.
Backwards Treadmill 5:00 [1]
PT session.
Cycling 5:00 [3]
Rear tire picked up a 2 inch roofing nail on the way home, forcing me to patch and then engage in a lengthy struggle to get my 26" Continental Town and Country tire to encompass my 26" rim. The tire won, breaking four tire irons in the process; I took Metro home. At least I managed not to pick up any serious injuries to my hands doing this, though they felt rather brutalised for the rest of the evening.
The time lost eliminated an intended running workout from my schedule. The general aggravation made me scrub any notion of doing core exercises or other strength (beyond another attempt at changing my tire) while watching Prison Break and 24.
The time lost eliminated an intended running workout from my schedule. The general aggravation made me scrub any notion of doing core exercises or other strength (beyond another attempt at changing my tire) while watching Prison Break and 24.
Sunday Apr 9, 2006 #
Cycling 1:05:00 [4]
Addison Road Metro Station to Patuxent River Park. Pushed since I was committed to volunteer and wanted to be adequately early to be useful if there was a big rush on registration.
C • 1:05 2
Orienteering race 1:32:23 [4] 10.89 km (8:29 / km) +236m 7:39 / km
QOC Patuxent Blue - felt good early, energy flagged a bit towards the end (coinciding with many steep climbs and some patches of thicker vegetation). Had to move the fifth control thirty or forty meters west into the correct reentrant (Nadim had been forced to do all his planning from an armchair and bag hanging either in the rain on Saturday or that morning). Made a significant error two controls later drifting on rough compass and initially misinterpreting the system of reentrants I dropped into when I emerged into white woods. Few other errors later on much smaller. Ran hard (actually jumping a stream) into a very solid wire strand from a ruined fence late in the course - took the wind right out of me and had me feeling nauseous/shocked for half a minute.
Lovely sunny day - rather low turnout was therefore quite a surprise. Maybe people rethought coming to slog through the marshy areas after Saturday's rain.
Lovely sunny day - rather low turnout was therefore quite a surprise. Maybe people rethought coming to slog through the marshy areas after Saturday's rain.
Orienteering 1:05:00 [1]
Control pickup. Was just reminded by Swampfox's log about my snake encounter during this - I was just at the "That looks like a snake." stage as I jumped over it so I then had to do the double take and stop to verify that it really was a snake, quite a large one (maybe 5 feet stretched out, which it was) and more or less solidly black (I didn't make a close enough inspection to characterise any iridescence in other colours it's scales might have exhibited up close). And also alive based on some head movements it eventually made as I hung around a bit longer. Glad it wasn't feeling ornery.
Saturday Apr 8, 2006 #
Walking 2:00:00 [1]
Checking out the burned area in Prince William Forest Park. Huge increase in visibility in many of the thicker areas; somewhat lesser increase in runnability. One broad spur top I didn't get to the first time that the West Prince map showed as green has opened up tremendously, adding another potential corridor of reasonably good running we could route people through.
Core exercises 10:00 [4]
Figure this was a rest day (more or less) for the legs but that was no reason to go easy on my midsection.
Friday Apr 7, 2006 #
Cycling 1:20:00 [3]
Cycling from home to PT session to work. And 20 minute round trip to get a vaccination my doctor wanted me to do before going to Estonia. Finally home.
Strength 15:00 [2]
One-legged squats and calf raises.
Cycling 10:00 [3]
Stationary bicycle during PT session.
Stair climbing 5:00 [2]
Stair climber during PT session.
Backwards Treadmill 5:00 [1]
PT session. Only three more scheduled. Not sure whether I'll do all of them or not. Felt great, quad and knee/IT band, the last two days.
Running 7:00 [2]
Warmup and cooldown.
Form exercises 35:00 [4]
9x100m strides, silly walks and uphill bounding.
Thursday Apr 6, 2006 #
Cycling 1:26:00 [3]
Work from home. Home by way of grocery store. Round trip to library.
Core exercises 10:00 [4]
Abdominal, glute and back exercises.
Wednesday Apr 5, 2006 #
Cycling 10:00 [3]
Stationary cycling during PT session.
Stair climbing 5:00 [2]
PT session.
Backwards Treadmill 5:00 [2]
Last aerobic bit of physiotherapy session. Didn't cycle in this morning since I left the bike at work and walked to the AFI in Silver Spring to meet Dan for a Naruse film. Will bike home and, will power holding, do my first interval workout in ages this evening.
Cycling 27:00 [3]
Home from work.
Running 21:24 [1]
Warmup, cooldown and rests between repetitions.
Running 17:56 [5] 4.8 km (3:44 / km) +80m 3:27 / km
Distance and climb a guess. 4x~1200m intervals on grass in 4:23, 4:30, 4:29 and 4:34. Felt clumsy but I suppose that goes with little running recently, particularly fast running - gazelle-like grace and speed will presumably return given time and more such efforts.
The new interval loop now inaugurated is similar to my old one though less well lit and with a much more significant climb to the turnaround point.
The new interval loop now inaugurated is similar to my old one though less well lit and with a much more significant climb to the turnaround point.
Tuesday Apr 4, 2006 #
Cycling 1:10:00 [3]
Bike to work plus round trip to doctor who concurs that my physiotherapy is going well but is slightly concerned about tremors in my thigh while slowly extending the knee. Whatever it is, it affects both thighs so it had her musing about a possible imbalance between my quads and my hamstrings. First time I've ever heard anyone describe my quads as hyperdeveloped (her standards must be calibrated to the general population). Also gave me a tetanus booster and suggests I get a hepatitis A vaccination before going to Estonia.
Monday Apr 3, 2006 #
Cycling 32:00 [3]
Bike to work with PT session along the way. Very lightly loaded so felt fast despite a short night's sleep after getting back from the Pig late.
C • Wow 2
Cycling 10:00 [4]
Stationary bicycle during physiotherapy.
Stair climbing 5:00 [2]
PT session.
Backwards Treadmill 5:00 [1]
PT session.
Cycling 40:00 [3]
Cycling home with grocery shopping on the way.
Running 8:00 [2]
Warmup and cooldown.
Form exercises 27:00 [4]
Silly walks and uphill bounding - tried to do strides but I, like Swampfox, was getting soaked by a thunderstorm and strides just weren't a good idea on wet, uneven grass while wearing glasses in poor light with occasional flashes of lighting.
Core exercises 8:00 [4]
These while watching Prison Break.
Strength 10:00 [2]
And single-legged squats and calf raises while watching 24. Looking forward to Jack, Chloe, Audrey and Wayne versus the whole apparatus of the US military and law enforcement.
Sunday Apr 2, 2006 #
Orienteering race 1:15:05 [4] 9.8 km (7:40 / km) +360m 6:28 / km
Pig Classic - an okay race technically but not feeling quite as good physically as on Saturday plus it was difficult to run aggressively through all the flat light and medium green areas that the courses required one to traverse. I was nowhere near as exhausted at the finish as would usually be the case. Various GHO runners and the Duke were impressive as usual (for the weekend overall if not for this race - I left without seeing full results) - I'm going to have to pour on the intensity in training now that I can run again to have a chance of competing. The good news is that my quad feels no worse after a weekend of orienteering so it looks as though I am back in the training business. A good thing with Round 1 of the World Cup in just over a month and the Canadian Trials in two.
Saturday Apr 1, 2006 #
Orienteering race 16:55 [5] 2.9 km (5:50 / km) +100m 4:59 / km
Pig Sprint - a good race until I overran 11 and lost about a minute and a half.
Orienteering race 38:23 [4]
US Relay Champs first leg - best race of the weekend despite medium-sized mistakes on 4 and 6 and a definitely non-optimal route choice to 4 now that I consider the options more fully. Opened up approximately 2 minutes on Hans doing 7 through 9 and held it for the rest of the course. Since we separated on the way to 7, I didn't know where I stood coming through the spectator control until Vlad's announcing caught up with events - once I heard him, I focused on avoiding errors through the short loop to the handoff. Pia extended the lead over GHO substantially but Swampfox suffered a recurrence of the mysterious cramping that afflicted him at the Long Champs in the fall and had to retire perhaps a third of the way through the third leg. Too bad - it would have added some excitement if Mark Adams and Mike Waddington had had someone to try and chase down. Wil had to wait for the fourth leg mass start to run.
Ted Good had one of his better races of the weekend (sprint wasn't bad either, I believe) to bridge a big gap on the anchor leg and win QOC the bronze in the 4 point category.
Ted Good had one of his better races of the weekend (sprint wasn't bad either, I believe) to bridge a big gap on the anchor leg and win QOC the bronze in the 4 point category.