Training Log Archive: jtorrancIn the 30 days ending Jun 30, 2006:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Jun 30, 2006 #
Cycling 32:00 [3]
Cycling to work with much stuff for camping this weekend aboard.
Thursday Jun 29, 2006 #
Cycling 1:30:00 [3]
To work by way of the Takoma Aquatic Center. To the Hirshhorn to see "Mothra". Home again.
Swimming 20:00 [3]
Swimming warmup before DWR and one break for flutter kicking.
Deep Water Running 40:00 [4]
Two blocks of this of around 20 minutes each.
Wednesday Jun 28, 2006 #
Cycling 1:14:00 [3]
To work by way of Takoma Aquatic Center. Home with grocery shopping at TPSS along the way.
Swimming 29:00 [4]
Did more swimming today for a change.
Deep Water Running 15:00 [4]
Ended with one continuous pool run.
Tuesday Jun 27, 2006 #
Note
DCRRC evening 3 mile cross-country race in Bethesda? Not with knees questionable - just not worth taking the chance.
Cycling 1:06:00 [3]
Morning commute in. Home by way of Takoma Aquatic Center.
Swimming 20:00 [4]
A quarter hour of swimming to begin then two more breaks during the running.
Deep Water Running 46:00 [4]
More running in the pool. Knees still seem to tolerate it just fine but don't feel quite normal yet.
Core exercises 8:00 [4]
Just abdominal stuff.
Strength 2:00 [2]
Calf raises.
Monday Jun 26, 2006 #
Cycling 1:06:00 [3]
Work commute in plus home by way of the Takoma Aquatic Center. Rather fun riding home in warm rain (fenders, mudguard on the down tube and booties over my cycling shoes a big help in making this fun).
Swimming 16:00 [4]
Non-DWR parts of workout in pool. I started with about ten minutes of swimming and took two shorter breaks of swimming during the remainder of the workout.
Deep Water Running 45:00 [4]
Hmmm.... I guess I've just been entering this as swimming up until now.
Sunday Jun 25, 2006 #
Note
DVOA Fair Hill - did I just imagine this was on the DVOA schedule or was it there and got cancelled without any message to that effect on the DVOA e-board?
Cycling 29:00 [3]
Cycling to and from Takoma Aquatic Center.
Swimming 43:00 [3]
Verging on 2K of swimming with a significant fraction of it just flutter kicking. Much time at intensity 4 but I'm not inclined to break it down. Knees feeling okay by days end though a little tired/sore from walking around downtown DC in the afternoon and evening - Dan and I did more Kawamoto films and the last concert of the DC Early Music Festival.
Saturday Jun 24, 2006 #
Cycling 44:00 [3]
Home to dance class to TPSS for groceries then home again.
Modern Dance 1:23:00 [1]
My but "Modern Dance" was far down the list of options - first class since some time in April, I believe. Jessica was teaching in Deborah's place. Didn't feel too clumsy. However, knees had been feeling sore again late Friday. Nothing that would stop me running or make me feel as though a true breakdown was imminent but enough to worry me. Decided sometime in the course of Saturday to go easy on them for a while in hopes of heading trouble off at the pass so easy cycling and deep water running/swimming will be the order of the week to come.
Friday Jun 23, 2006 #
Cycling 1:32:00 [3]
Body said no intense running this morning; body has veto power so longer than planned in bed followed by standard cycling commute in. From work to Freer Gallery where Dan and I watched a program of short animated films by Kihachiro Kawamoto and then home.
Thursday Jun 22, 2006 #
Cycling 31:00 [3]
Commute, cycling again. Running both ways would be a grind every day but I may do it again tomorrow. Or go with some higher intensity running instead.
Note
Have just today found that SealSkinz has introduced a new ankle length Ultralight Sock with similar Coolmax lining and vapour barrier to their existing neoprene socks but an outer shell of elasticated nylon and rubber. Only seems to be for sale online at UK based sites. Have ordered two pairs - I seem to be able to tolerate wearing neoprene socks even in summer (it may not be the only way I could avoid blisters but it's the way I've arrived at through trial and error) but not feeling I have to to keep my feet dry crossing marshes and stepping in the occasional stream would be swell.
Cycling 40:00 [3]
Home by way of volunteering at PCRM.
Core exercises 10:00 [4]
The usual while watching part of "Revenge of the Sith" on TV. My God, could Lucas have made Palpatine's pitch any more see through? Couldn't he at least have spared the time to get Anakin to tell him he's worried about Padme. If we were talking about real people rather than the director's puppets, Anakin would have deserved it all for not asking the obvious question, "How do you know I've been having bad dreams about Padme dying?".
Wednesday Jun 21, 2006 #
Running 1:19:00 [2] 8.0 mi (9:52 / mi)
shoes: Adidas Supernova
Run to work through Rock Creek Park. Found, now that I'm looking, yet another section just north of the Maryland/DC line, where I can stay on dirt trails in shade rather than out in fields or beside the paved trail. Quiet on the dog and deer fronts but saw a Canada goose swimming in the creek, which shouldn't be strange but I've become accustomed to mostly seeing them waddling about on land.
Running 1:20:00 [2] 8.0 mi (10:00 / mi)
shoes: Adidas Supernova
Ran from work to Cleveland Park to meet a balalaika-practiceless Dan for dinner. Met Nadim and Max, looking in good spirits, out for a bike ride as I approached the East West Highway. Having failed to make quota in the morning, I saw the expected two deer just after passing Fort DeRussy.
Tuesday Jun 20, 2006 #
Cycling 59:00 [3]
Commute in. In case it wasn't obvious from the lack of mentioning them since the weekend, my knees feel normal again. Home with no side trips.
Strength 15:00 [2]
Calf raises and one-legged squats.
Monday Jun 19, 2006 #
Running 1:20:20 [2] 8.0 mi (10:02 / mi)
shoes: Adidas Supernova
Run to work through Rock Creek Park. Slow but I was carrying lunch and all other necessities for the day on this one and it was pretty hot and humid again. Saw two deer near the golf course; almost got tripped from behind by an unleashed dog.
C • grrr 7
Running 1:40:15 [2] 9.0 mi (11:08 / mi)
Run home through a wet Rock Creek Park. Fortunately, the trails don't generally get all that muddy though the unavoidable floodplain sections do guarantee one's feet will get wet fairly quickly. Saw a doe and fawn, again near the golf course but no dogs, mad or otherwise, or Englishmen.
Core exercises 8:00 [4]
Sunday Jun 18, 2006 #
Cycling 16:00 [3]
Quick bike ride to dispose of the last of Carrie's abandoned clothing and to pick up a couple of tubes and a set of tire irons.
Running 7:00 [2]
Warmup/cooldown.
Form exercises 32:00 [4]
The usual silly walks, bounding and 9x100m strides. Was informed just before going out that Peggy had judged the day too hot to run and I can't disagree. Would have been a good time to have planned a shadier workout.
Core exercises 6:00 [4]
Some more of these while watching one of the World Cup matches. Watched the bulk of all three games while sorting through much of the junk that has accumulated in my room over the past few months.
Saturday Jun 17, 2006 #
Event: Hudson Valley Sprints
Orienteering race 56:00 [5] 6.0 km (9:20 / km)
HVO sprints. Don't recall precise times and distances. Intensity 5 only while moving confidently and my navigation was mediocre enough that I was moving very slowly or standing still for portions of all three courses. Wish Harriman was slightly closer - much closer would be nice too but just being able to leave DC after work and reach the Beaver Pond Campground that evening would be sweet.
Core exercises 10:00 [4]
I believe I did these while watching Edmonton force a game 7.
Both my knees were surprisingly sore this evening. I fervently hope this is nothing to worry about.
Both my knees were surprisingly sore this evening. I fervently hope this is nothing to worry about.
Friday Jun 16, 2006 #
Cycling 31:00 [3]
Work commute.
Note
Just looked around and found that Ted Poulos ran a 5K in 17:21 the weekend before the ASFS 5K. Mildly encouraging, assuming he was in reasonable form on the 10th since that appears to validate a guess that I would have run a flat course in about 17:00. Given that the ASFS race was held at 8:30am on a Saturday morning, it seems likely that he was fairly fresh.
Cycling 28:00 [3]
Commute home to get packed and headed north to HVO's sprint tripleheader.
Thursday Jun 15, 2006 #
Cycling 59:00 [3]
Morning commute, somewhat late after demonstrating that I do occasionally need a snooze alarm. Home again very late after work-related social function.
Wednesday Jun 14, 2006 #
Running 1:18:43 [2] 8.0 mi (9:50 / mi)
shoes: Adidas Supernova
Morning run to work through Rock Creek Park.
Cycling 28:00 [3]
Cycling directly home.
Tuesday Jun 13, 2006 #
Cycling 31:00 [3]
Work commute. Not home since I took Metro to the Kennedy Center to see the Kirov's program of works by William Forsythe.
Monday Jun 12, 2006 #
Running 1:33:00 [2] 9.0 mi (10:20 / mi)
shoes: Adidas Supernova
Easy trail run home through Rock Creek Park.
Sunday Jun 11, 2006 #
Orienteering race 49:50 [4] 7.91 km (6:18 / km)
QOC Chase - first, five minutes ahead of Randy with Dan Quinn, Andy Strat, Ted Good and visiting and late starting Finn, Jari Hannuksela, following, then a big gap. Was in the thick of things on the way to the second control of the first loop until we hit a trail which most others with me chose to simply cross. I turned north on it and followed it as it curved towards the control, leaving it as it curved away again. Probably cut the distance to run on compass through fairly runnable but often light green woods in half. Got ahead and didn't see much of anyone thereafter other than Andy as I left 5 on tht loop and Randy and Ted coming in from the A loop as I headed out on the B loop.
Dan ran the long and had a race free of major troubles though it is somewhat mysterious why the B loop took her quite as long as it did compared to the A loop.
Dan ran the long and had a race free of major troubles though it is somewhat mysterious why the B loop took her quite as long as it did compared to the A loop.
Saturday Jun 10, 2006 #
Note
ASFS 5K
Running race 18:06 [5] 5.0 km (3:37 / km) +120m 3:14 / km
ASFS 5K - I won by about 20 seconds, leading comfortably just about all the way - a first for a road race with a field larger than two. Climb is a guess but it was a fairly hilly course out and back along the Custis Trail. Ted Poulos came third so I may be able to find some recent race results of his on flatter courses and get a better sense of how this result compares to my other 5K times more than a year ago on dead flat courses.
Cycling 1:05:00 [3]
A more successful attempt to dispose of Carrie's abandoned clothing plus a trip to the library and an expedition to Takoma Park to stock up on food and get something for the picnic at the Chase on Sunday.
Friday Jun 9, 2006 #
Cycling 1:41:00 [3]
Commute in. Home with an attempt to donate some clothes a former roommate abandoned to Goodwill en route but their truck was not where it had been online described as being.
Thursday Jun 8, 2006 #
Cycling 1:11:00 [3]
Work commute in. Home by way of PCRM volunteer night.
Core exercises 12:00 [4]
Usual abdominal, back and glute exercises for the first time in a while.
Wednesday Jun 7, 2006 #
Cycling 2:11:00 [3]
Cycling in. A surprisingly swollen right ankle (banged on bed yesterday morning and not well pleased at periods of kneeling in the canoe) had almost magically returned to normal appearance after a night's sleep. Good thing or I might have nixed the 5K plan.
Home by way of grocery shopping in Takoma Park then off to buy new trail running shoes and tickets for the Kirov Ballet next Tuesday and to drop into the library. Had hoped to go for a swim but have mislaid my goggles and it's just as well since I might not have managed to get to a running store before the weekend if I hadn't done it on Wednesday.
Home by way of grocery shopping in Takoma Park then off to buy new trail running shoes and tickets for the Kirov Ballet next Tuesday and to drop into the library. Had hoped to go for a swim but have mislaid my goggles and it's just as well since I might not have managed to get to a running store before the weekend if I hadn't done it on Wednesday.
Tuesday Jun 6, 2006 #
Cycling 32:00 [3]
Cycling to work, taking it fairly easy. May have to push a bit more but downhill to make it to the evening plans.
Note
It's official - I run the long in Denmark and I'm the reserve for the middle (not likely to matter as long as Hammer keeps his bodily abuse within manageable limits).
Also, I may alter my plan not to run until the Chase. I'm looking at a 5K on Saturday morning since it's been a long time since I got an objective measure of my running fitness.
Also, I may alter my plan not to run until the Chase. I'm looking at a 5K on Saturday morning since it's been a long time since I got an objective measure of my running fitness.
Cycling 47:00 [3]
Cycling from work to Fletcher's Boathouse on the C&O Canal.
Note
Dan and I paddled a canoe around for about an hour and a quarter as part of a low key group lesson under the auspices of the Sierra Club. She seemed comfortable enough in the bow that it appeared to make sense to give her her first exposure to the frustrations of learning to steer. Which had the usual comical aspects, diminishing as time went on to a still marked tendency to overcorrect one way then the other - we'll have to try again sometime.
Monday Jun 5, 2006 #
Note
Home again and tired. Plan is not to run at all until the Chase this weekend - I think I overdid things a bit last year in my enthusiasm after making my first WOC team, leading to nagging left hamstring trouble. This year, I'm going to give myself at least a bit of rest from running (I'll still cycle and maybe go for a swim though) after an intense spring O season.
Sunday Jun 4, 2006 #
Orienteering race 1:31:39 [4] 12.9 km (7:06 / km)
Barebones Long - non-disastrous, with two controls on which I lost over a minute to bobbles, one of which nearly blew up on me. Fortunately, my pace count brought me up before I overran the whole hill so I was able to regroup and determine that all I had to do was back up a bit and head north to the hilltop to get the control. Just barely 4th of trials competitors.
Saturday Jun 3, 2006 #
Orienteering race 28:50 [4] 4.5 km (6:24 / km)
Barebones Middle - cautious and therefore clean resulting in a surprising win.
Orienteering race 19:59 [5]
Barebones Sprint - big blowup on 6 due to attacking from the sharp trail bend rather than from the closest possible trail bend. Even worse since I stumbled onto 7 first but hadn't read ahead to that code and therefore didn't realise it, which would have allowed me to lose only 15 seconds or so. I think, in retrospect, I should have gone way around to the left on the first leg to avoid the thick vegetation - was it really only light green on the map or is my memory playing tricks on me? 5th of trials competitors.
Friday Jun 2, 2006 #
Event: Barebones 2006 & Team Trials
Orienteering race 20:00 [4]
Barebones non-selection sprint. In contrast to many, I was actually trying fairly hard (it's intensity 4 just because I was tentative adjusting to the terrain - I was particularly worried about map contact on the way to 2 until I decided to head out to the road which I wouldn't have if I'd realised how easily visible the indistinct trail running by the control was going to be in real life) but this was also my model event unless you count a five minute map walk on the other side of the road from the race terrain.