Training Log Archive: jtorrancIn the 30 days ending Sep 30, 2006:
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Saturday Sep 30, 2006 #
Hiking 3:10:00 [1] 7.4 mi (25:41 / mi)
Hiking with Dan in the Deam Wilderness which I understand to be a section of the Hoosier National Forest. Did the Sycamore Trail loop. Mostly nice hardwood forest with very large spurs and reentrants - nice terrain if you want to set an extremely physical rogaine. Surprised we didn't see any deer (IN hunters very effective?) though we did startle something grouse-like. Visited a small cemetery used for about a century ending shortly after WWII. Although there was one grave with a headstone indicating the husband lived from 1896 to 1936 and the wife from 1896 to 1997 with the first two digits of "1997" carved and the last two apparently just written with permanent marker. She almost made it long enough to give headstone carving a Y2K bug! Also saw a freakishly wide headstone for five siblings, four of whom aged 6 through 13 all died in 1931.
We climbed a fire tower next to the parking before hiking - excellent place to go it you want to be able to see an extremely large number of trees and a lot of sky and not much else all at once.
We climbed a fire tower next to the parking before hiking - excellent place to go it you want to be able to see an extremely large number of trees and a lot of sky and not much else all at once.
Friday Sep 29, 2006 #
Running 14:36 [1]
Warmup/cooldown/rest between repetitions.
Running 18:12 [5] 4.8 km (3:47 / km) +60m 3:34 / km
4x1200m I intervals on only slightly dewy grass in good light. Didn't actually feel virtuous but figured I needed to get out anyway since I'm not about to do intervals while in Indiana this weekend. Only excuse for slight slowness is no breakfast yet, although breakfast, had I had it, would almost certainly have induced greater slowness and possibly inability to complete the workout.
Cycling 32:00 [3]
Work commute.
Thursday Sep 28, 2006 #
Cycling 1:27:00 [3]
Work commute, then to PCRM through a few minutes of ominous showers then light rain, 5 minutes of biblical deluge, another five of very heavy rain and several more of more normal rain, then home from PCRM through mere light rain.
Core exercises 7:00 [4]
Abdominal stuff only.
Wednesday Sep 27, 2006 #
Cycling 1:07:00 [3]
Didn't feel virtuous enough to leap out of bed for some running training - hopefully this evening. Fortunately, there's always cycling to work regardless of how I feel. And cycling home with grocery shopping along the way.
Running 8:00 [1]
Warmup/cooldown.
Form exercises 33:00 [4]
Silly walks and 7x100m strides.
Tuesday Sep 26, 2006 #
Cycling 1:22:00 [3]
Work commute then downtown to find out that the whole music/history/arts section of MLK is incoveniently closed for some kind of maintenance.
Monday Sep 25, 2006 #
Cycling 1:07:00 [3]
Work commute, both ways with some food shopping and looking for a box the right size to ship Dan's piano stand on the way home. Some soreness and stiffness around the hips and in my forearms and shoulders, otherwise feeling pretty good for the day after VQ.
Core exercises 8:00 [4]
Full suite of core stuff while watching Prison Break.
Sunday Sep 24, 2006 #
Note
Venture Quest Sprint Adventure Race.
Adventure Race 5:49:51 [2]
Venture Quest - 2 miles of running on pavement to string people out, 6 miles of single track mountain biking, perhaps a five mile trek upstream taking in two easy controls enroute, kayaking back downstream, the singletrack loop again, paddling a few more miles downstream (though I shortened that by portaging about 500m across a peninsula to get a third control at the end of an inlet rather than paddling about 3km around it), and finally perhaps two and a half miles of trekking back to the finish. First place, about 8 minutes ahead of the winning coed team and surprisingly slightly over 50 minutes ahead of the next solo male. Didn't look like I'd be able to get in ahead of the coed team other than by maybe catching them in the final trek since they got in the water a few minutes ahead of me and the teams in canoes had a speed adventage over solos in kayaks but they didn't portage across the peninsula and that was enough to get me ahead of them to stay.
Just checked my training entries from a year ago and confirmed my recollection that I had something strained on the right side of my rib cage last year. I think that affected my paddling substantially. Don't know about mountain biking. Results will no doubt be up soon and I'll be able to compare splits and decide whether I really did paddle much better and cycle slightly better this time around.
BTW, I passed the leading team and last year's solo male winner about halfway through the first trekking leg and saw a lot of startled looking deer thereafter. Also herons galore and something in what looked like a fish eagle while doing the long paddling leg.
Just checked my training entries from a year ago and confirmed my recollection that I had something strained on the right side of my rib cage last year. I think that affected my paddling substantially. Don't know about mountain biking. Results will no doubt be up soon and I'll be able to compare splits and decide whether I really did paddle much better and cycle slightly better this time around.
BTW, I passed the leading team and last year's solo male winner about halfway through the first trekking leg and saw a lot of startled looking deer thereafter. Also herons galore and something in what looked like a fish eagle while doing the long paddling leg.
Orienteering 50:00 [2]
Picking up 17 streamers from my clinic on Spetember 2 as a memory O. Didn't feel too bad jogging in the woods although high speed would have been problematic.
Saturday Sep 23, 2006 #
Cycling 12:00 [3]
Getting to dance class.
Modern Dance 1:30:00 [1]
First dance logged in perhaps a month and a half. Jessica Marchant was teaching. Would be nice to take the repertory and performance class she'll be teaching on Mondays but the performances will conflict with the Mid-Atlantic Champs and the classes themselves would conflict with Prison Break and perhaps 24 if it starts before December. Will have to do more stretching without warmup for dance classes to make me do so.
Friday Sep 22, 2006 #
Cycling 1:05:00 [3]
Work commute and home by way of pool.
Swimming 40:00 [3]
Close to half various strokes and the rest flutterkicking.
Thursday Sep 21, 2006 #
Cycling 1:11:00 [3]
Work commute and home by way of PCRM volunteer night.
Wednesday Sep 20, 2006 #
Cycling 24:00 [3]
Home from the bike shop after picking up my bike with its new rear wheel.
Running 16:31 [1]
Warmup, cooldown and rest between repetitions.
Running 18:48 [5] 4.8 km (3:55 / km) +60m 3:41 / km
4x1200m I intervals on grass in the dark with way too many headlights in my face (I suppose this prevents me going too fast, should I be tempted to push harder than necessary for the desired training effect) in 4:42, 4:40, 4:41 and 4:45.
Tuesday Sep 19, 2006 #
Running 8:00 [1]
Warmup/cooldown.
Form exercises 20:00 [4]
Silly walks and 8x100m strides along the relatively well-lit grass along Arkansas Avenue.
Monday Sep 18, 2006 #
In-line Skating 1:13:00 [3]
With my bike in the shop, it was this or Metro. Wish the sidewails were a bit wider in places.
Swimming 49:00 [3]
No deep water running this evening - just hard swimming and slightly more relaxed flutterkicking.
Core exercises 8:00 [4]
Abdominal, etc. exercises while watching Prison Break.
Sunday Sep 17, 2006 #
Event: 2006 Sprint Series Finals
Orienteering race 13:37 [5]
Sprint Series Finals Round 1 - details to follow.
Orienteering 16:42 [5]
Sprint Series Finals Round 2 - details to follow.
Orienteering 17:59 [5]
Sprint Series Finals Round 3 - details to follow.
Saturday Sep 16, 2006 #
Orienteering race 1:04:15 [4] 8.6 km (7:28 / km)
Sprint Finals Festival Farsta - good fun, even the overfull stream crossings (though I didn't wear those O shoes again all weekend). One leg in the first loop where I was doing nothing but follow Eric Bone, who may have been running on a bearing or reading subtle contours or following John Frederickson and Erin Schirm, otherwise navigating okay except for the second last control, for which I went into the woods much too early because it appeared to me there was an expected junction ahead. My bad, I hadn't run far enough but deciding I was in the wrong rocky area and then contouring west and slightly south into the right area let Eric and Clem get ahead of me and stay that way to the finish. All of us were about 4 minutes back od Eddie, not sure if anyone else squeezed in there. Nice to run in terrain without handrails all over the place.
Orienteering 1:10:00 [2] 4.4 km (15:55 / km)
DVOA training weekend night-O - most challenging night-O I've ever done, not that that's saying much. Shaky start, I think I decided later that this was partly because the start triangle was drawn on the wrong side of a building but I don't have my map in front of me to recheck that. Otherwise just slow moving through the dark woods. Except on the way to 6 - on that leg, I got horribly hung up in a patch of raspberry bushes on the way east to the road, then I thought I saw a stub of trail under the course line leading to 7 that would get me close to the control without running through a marsh and spent a few minutes wandering through rhododendron bushes, miraculously eventually finding the control without bailing out to a trail again first. Hope to do more of this in training this winter.
Friday Sep 15, 2006 #
Cycling 32:00 [3]
Commute in. Last day on my wobbly rear wheel as its replacement has arrived at The Bicycle Place. I'll drop the bike off for them to make the switch tonight.
Thursday Sep 14, 2006 #
Running 1:18:00 [2] 8.0 mi (9:45 / mi)
Run to work through Rock Creek Park in light rain. Some dicey stream crossings. Met a box turtle in the middle of the trail just before crossing the damaged bridge over the creek.
Cycling 25:00 [3]
Cycling from work to the Onksts' to catch a ride to the QOC BOD meeting and from the Cleveland Park Metro home afterwards.
Wednesday Sep 13, 2006 #
Cycling 35:00 [3]
To work by way of the pool.
Swimming 17:00 [3]
Some normal swimming to begin then the rest flutterkicking.
Deep Water Running 25:00 [4]
Deep water running for the remainder of the pool time.
Running 1:38:00 [2] 10.0 mi (9:48 / mi)
Run home through Rock Creek Park, about half with my headlamp on as it got too dark to see trail irregularities at about eight o'clock.
Core exercises 4:00 [4]
Some abdominal stuff while watching the carnage on Project Runway.
Tuesday Sep 12, 2006 #
Cycling 59:00 [3]
Commute in and back. Spent a little while in the terribly early morning helping set up a book sale at the local library to try to take advantage of the primary voting crowd. Hopefully, I'll still feel up to a workout in the evening despite getting up early.
Running 16:13 [1]
Warmup, cooldown and rest between repetitions.
Running 17:56 [5] 4.8 mi (3:44 / mi) +80m 3:33 / mi
4x1200m I intervals on grass with ~ 2 minutes rest between repetitions. Felt pretty good for these. Not sure how the times compare to relatively recent stabs at the same workout - think slightly faster.
Monday Sep 11, 2006 #
Cycling 1:07:00 [3]
Commute in. Cooler than I'm used to these days with a feeling that rain threatened. Dropped by the Bicycle Place to order a new rear wheel given that, as of last Friday, one spoke has pulled out the surrounding section of rim and an adjacent spoke is working on doing the same. Service personnel assure me there'll be no trouble turning the job around in time for Venture Quest.
Sunday Sep 10, 2006 #
Cycling 25:00 [3]
To Metro and then to Lake Accotink.
Orienteering 1:19:49 [4] 9.1 km (8:46 / km)
QOC Lake Accotink Blue Memory-O - a tolerably competent performance technically with only a couple of failures of memory that cost me noticeable time and one simple plan whose failure to work still mystifies me - I apparently overshot the ditches I planned to use as my cue to leave a trail but I can't see why in retrospect, even after picking up that control.
Orienteering 30:00 [2]
Control pickup - really about 20 minutes running to and from the north end of the map and the rest orienteering to get the 6 bags.
Saturday Sep 9, 2006 #
Cycling 30:00 [3]
Had planned on heading out to Fountainhead and doing some map updates in the area my clinic used but couldn't find my supply of pencils and my preferred baseplate compass for the purpose so I threw my hands up and stayed at home to wage war on the chaos in my room. The plan also allowed me to take in one of the Benoit Jaquot films at the National Gallery and spend half an hour walking through the Bellini, etc. exhibit before it closes next weekend. Eventually found my compass and pencils around 9pm.
Running 8:00 [1]
Warmup and cooldown.
Form exercises 33:00 [4]
Silly walks and 10x100m strides.
Friday Sep 8, 2006 #
Cycling 1:08:00 [3]
Cycling in with a tiny side trip to take care of some postal business. Had intended to go to the pool but my bed was exerting its cottony magnetism. Pool this evening, I guess.
Cycling home as well.
Cycling home as well.
Swimming 15:00 [3]
Warmup for DWR and cooldown after.
Deep Water Running 25:00 [4]
All in one go.
Thursday Sep 7, 2006 #
Note
At least my knees feel okay. My neck/upper back are somewhat better but it felt like a bad idea to tempt fate by running to work so I Metroed in.
Cycling 40:00 [3]
Home by way of PCRM and brushing the outer layer of security around the National Cathedral, wherein I believe Muhammad Khatami was giving a speech.
Wednesday Sep 6, 2006 #
Cycling 32:00 [3]
Commute in. Dry again and apparently likely to stay that way through the weekend. Nice since I plan on seeing how my knees react to running home this evening.
Running 1:37:49 [2] 8.0 mi (12:14 / mi)
Stuck to plan to run home, though very slowly, through Rock Creek Park for the first time in a long while despite weird neck/upper back pain that came on during the morning. Many new trees down since last time and it looks as though the foundations of the bridge just south of the Pinhurst Branch Trail have been undermined sometime recently - the concrete ramp leading up to the span on the east bank is now noticeably askew.
Tuesday Sep 5, 2006 #
Cycling 1:37:00 [3]
Commute in in heavy rain. Good thing I'd heard that it was wet, not that I suspected just how abundantly, and bothered to bring my rain shell. I suppose it's getting to be the season when I shouldn't ride without extra clothing since it may not be warm enough to be tolerable when wet. Home with some shopping, dropping off the new QOC rack cards at Fleet Feet in Adams Morgan and returning three CDs to the library.
Monday Sep 4, 2006 #
Cycling 59:00 [3]
In to work and home schlepping a fair bit of stuff I'd allowed to accumulate at the office over time.
Core exercises 8:00 [4]
While watching Prison Break, which, silly me, I forgot to switch to from tennis until about 8:20.
Sunday Sep 3, 2006 #
Event: QOC: Wheaton
Cycling 40:00 [4]
Dragged myself out the door late enough that I had to push to be only acceptably late for my appointed meeting with Nadim at Wheaton to help him hang controls.
Orienteering race 56:39 [4] 7.1 km (7:59 / km) +217m 6:55 / km
QOC Wheaton Red course - some minor difficulties on final attacks on small and/or subtle features in thick vegetation that Nadim had used. Otherwise okay technically but so-so physically. Though at least I have plenty of excuses to mine from much exercise and less sleep than usual earlier in the weekend. Plus the vegetation in general was thick enough to slow me down substantially.
Cycling 42:00 [2]
Returning home at a much lower effort level but downhill.
Saturday Sep 2, 2006 #
Note
Kentlands/Lakelands 5K? No, forced to reschedule pre-VQ training clinic to this date.
Orienteering 1:30:00 [2]
Hanging and picking up the controls for my clinic. Discounted the time somewhat to account for standing still while I hung the controls.
Cycling 55:00 [3]
Biking out to Fountainhead before the clinic.
Cycling 18:00 [4]
Booking it uphill to Silver Spring to see "Once Upon a Time in China" at the AFI.
Cycling 18:00 [3]
Returning downhill.
Form exercises 16:00 [4]
Silly walks only while waiting for the last of my clinic participants to emerge from the woods.
Friday Sep 1, 2006 #
Cycling 35:00 [3]
Bike to work by way of swimming pool.
Swimming 10:00 [3]
Mostly flutterkicking.
Deep Water Running 35:00 [4]
One continuous block of running time after the swimming warmup.
Cycling 30:00 [2]
Carefully picking my way through all the debris Ernesto dropped on the roads and sidewalks.