Training Log Archive: jtorrancIn the 30 days ending Nov 30, 2007:
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Friday Nov 30, 2007 #
Cycling 1:02:00 [3]
Cycling to work. Home by way of TPSS.
Running 6:30 [1]
Warmup and cooldown.
Form exercises 28:12 [4]
Silly walks, 4x100m strides and 10 or 11x10 second uphill sprints on a one minute cycle.
Strength 15:00 [2]
One-legged squats with backpack.
Thursday Nov 29, 2007 #
Cycling 1:11:00 [3]
Cycling to work by way of the aquatic center. Home by way of TPSS and City Bikes in Adams Morgan.
Swimming 30:00 [3]
With new goggles, back to starting pool workout with a bit of traditional swimming. 15 minutes of various strokes then flutterkicking.
Deep Water Running 1:00:00 [2]
SD if not quite LSD, though combined with the cycling and swimming, quite long enough to rate the L.
Core exercises 10:00 [4]
Abdominal exercises I didn't do the previous evening.
Wednesday Nov 28, 2007 #
Cycling 1:10:00 [3]
Cycling to work. Home by way of the aquatic center and Fleet Feet.
Swimming 8:00 [1]
Wanted to get to Fleet Feet before closing time so minimal warmup and cooldown. This is also rests between repetitions.
Deep Water Running 16:00 [5]
Decided, partly in the interests of speed, to try 4x4min intervals in the pool again.
Strength 15:00 [2]
One-legged squats with backpack. Didn't increase weight but focused on doing them slowly again. Maybe I'll hold off on more weight until that begins to feel easy.
Tuesday Nov 27, 2007 #
Cycling 1:02:00 [3]
Back on the horse to get to work. Home by way of the aquatic center.
Swimming 20:00 [3]
Flutterkicking warmup.
Deep Water Running 35:00 [4]
Recently usual DWR workout format.
Monday Nov 26, 2007 #
Core exercises 12:00 [4]
Abdominal exercises while watching the most hyper-kinetic part of The Matrix on TV.
Strength 15:00 [2]
One-legged squats with backpack. Trying to do these slowly now. Maybe time to add some weight again.
Saturday Nov 24, 2007 #
Note
Rosaryville. Except, wait, I'll be in Chicago.
Wednesday Nov 21, 2007 #
Cycling 1:03:00 [3]
Cycling to work. Throat situation was a replay of the previous morning - may just mean it was dry and not really worse at all than it had been during the day yesterday - so once more reset alarm for as much additional sleep as was possible rather than go to the pool. Home by way of the aquatic center.
Swimming 17:00 [1]
Time being short, decided to try doing intervals in the pool. This was the flutterkicking warmup and resting intervals treading water between repetitions.
Deep Water Running 16:00 [5]
The hard part of the interval workout, 4x4 minutes. Doesn't feel like it was quite possible to work as hard for four minutes as I can running on land; recovery was definitely at least slightly quicker. May have to actually take my pulse at the end of a repetition in search of hard evidence as to whether this achieves even the aerobic part of what an interval workout on land does - specificity is certainly not as high.
Strength 15:00 [2]
Almost forgot - also did the one-legged squats I didn't get around to the night before.
Tuesday Nov 20, 2007 #
Cycling 1:04:00 [3]
Cycling to work. Had alarm set to get up and go to the pool in the morning but demurred when I woke up with a sore throat. Will try to be nice to it for today at least. Home by way of TPSS.
Core exercises 10:00 [4]
Decided a session of core strength wasn't likely to plunge me over the edge into an abyss of illness.
Monday Nov 19, 2007 #
Cycling 1:02:00 [3]
Cycling to work. Home by way of the aquatic center.
Swimming 20:00 [3]
Flutterkicking.
Deep Water Running 40:00 [4]
Time to shift to longer but easier pool sessions? Perhaps but it would make it hard to get anything else done in the evening. Have to get better at getting up early in the morning.
Sunday Nov 18, 2007 #
Note
QOC Pohick Bay
Cycling 1:40:00 [2]
Non-Metro parts of getting out to Pohick Bay and back.
Orienteering race 1:12:56 [4] 8.4 km (8:41 / km)
QOC Pohick Bay blue - lovely day at Pohick Bay, ran okay and my left hamstring, though still feeling the aftereffects of the 10K a week before, held up without any sense it was being set back. Lost two or three minutes on fifth control, hung much too high up a reentrant compared to where the circle on the pre-marked map was - I spent most of the lost time checking out the adjacent parallel reentrants before going all the way to the top of the correct one.
Orienteering 30:00 [2]
Pickup of the first 6 blue controls and the first brown control. Saw a wild turkey from the second blue control.
Core exercises 10:00 [4]
Did my core session while watching Planet Earth on Discovery.
Strength 15:00 [2]
Also my one-legged squats.
Saturday Nov 17, 2007 #
Note
Rosaryville
Cycling 2:15:00 [2]
The day's cycling, including home to Rosaryville and Rosaryville to the end of the Green line at the end of the afternoon.
Hiking 4:00:00 [1]
The logged half of eight hours in the terrain. Didn't cover as much ground as I'd hoped - too many patches of thicker vegetation I had to walk the perimeters of.
Friday Nov 16, 2007 #
Cycling 1:03:00 [3]
A merely windy commute in - here's hoping it strips some of the leaves off the trees. Had hoped to do the pool on the way to work but getting out of bed in time didn't happen - may be a threat to my ambitions regarding low intensity training volume this winter. Home by way of TPSS, dropping any idea of visiting the pool when I realised how late it would push back bedtime, with consequent injury to my hopes of getting an early start at Rosaryville the next day.
Core exercises 10:00 [4]
Didn't skip the abdominal exercises though.
Strength 15:00 [2]
Or the one-legged squats.
Thursday Nov 15, 2007 #
Cycling 1:00:00 [3]
Wet commute in but not due to rain actually falling at the time so I stayed pretty dry thanks to prophylactic measures. Home by way of the AFI Silver where I saw my first Bela Tarr film, The Man from London, possibly the most slowly and deliberately paced film I've ever seen, though L'Humanite would provide some stiff competition if it weren't for the scenes in which someone other than the protagonist did something at normal human speed.
Wednesday Nov 14, 2007 #
Cycling 32:00 [3]
To work by way of the aquatic center. Home by way of same since there was no clarion call from PCRM for volunteers tomorrow and so no necessity that I go see the Bela Tarr film at the AFI tonight.
Swimming 19:00 [2]
Easy flutterkicking, which I think did my stiff and sore hamstrings some good.
Swimming 20:00 [3]
More flutterkicking.
Deep Water Running 23:00 [3]
Easier than my usual pace - called for a bit more from the hamstrings in the way of range of motion than cycling or flutterkicking had, and I could feel it for the first while.
Core exercises 10:00 [4]
Abdominal stuff shortly after getting home.
Strength 15:00 [2]
One-legged squats with backpack.
Tuesday Nov 13, 2007 #
Cycling 1:00:00 [3]
Rainy commute in. Home in drier conditions, stopping at the AFI Silver to see a selection from the European Union Film Showcase on the way.
Monday Nov 12, 2007 #
Cycling 1:04:00 [3]
Cycling commute. Definitely a bit sore in the hamstrings from the weekend - pity the pools are presumably all closed for the federal holiday so I can't do a nice easy non-weight bearing recovery session on the way home. Home by way of TPSS and a check that the pool really was closed - surpised to find it had been open until 2pm but no help there for me.
Core exercises 10:00 [4]
Abdominal exercises.
Strength 15:00 [2]
One-legged squats with backpack.
Sunday Nov 11, 2007 #
Note
Justice-Columbia Masonic Lodge No. 3 Veterans Day 10K? Then head out to Rosaryville. Or just do Rosaryville.
Cycling 2:02:00 [2]
Round trip to 10K in the morning and then to Rosaryville.
Running race 35:15 [4] 10.0 km (3:32 / km) +3m 3:31 / km
Veterans Day 10K - third man 35-39, 16 seconds over my PR. Not bad given my less than ideal from the standpoint of tapering physical activity the previous day - felt as though my perhaps somewhat fatigued leg musculature rather than my cardiovascular system was the limiting factor. Still, I was in surprisingly good shape in 1998 for not really being in training - the vast cycling distances getting to and from dance classes while living in Rockville and hammering up that one big hill on my commute every day worked surprisingly well in retrospect (this was also the year I set my marathon PR on hardly any running in the preceding month and a half).
Hiking 2:00:00 [2]
Another four hours in the terrain at Rosaryville.
Saturday Nov 10, 2007 #
Note
Rosaryville
Cycling 1:22:00 [2]
Cycling portions of round trip to Rosaryville.
Hiking 2:30:00 [1]
Just over 5 hours in the terrain at Rosaryville, discounted as usual for standing still a lot. Had rather unusual deer encounter in that I was standing still and the deer was the one that came running by less than 10 meters away. I assume it didn't realise I was there but it didn't seem at all alarmed when I said hello. Deaf, perhaps? Maybe predators other than humans aren't enough of a problem around here for that to be impossible.
Friday Nov 9, 2007 #
Cycling 56:30 [3]
Cycling to work. Didn't actually time it but felt good so logging it a bit shorter than default. Directly home in the evening, as far as I now recall.
Thursday Nov 8, 2007 #
Cycling 1:05:00 [3]
To work. Home by way of PCRM volunteer party.
Core exercises 10:00 [4]
Abdominal stuff.
Strength 15:00 [2]
One-legged squats with backpack. Actually wondering whether I ought to do fewer of these and/or back off on the weight a little bit - nothing broken yet and maybe twinges are nothing to worry about/psychosomatic but perhaps I've been doing these long enough to start in with more explosive stuff.
Wednesday Nov 7, 2007 #
Cycling 1:02:00 [3]
Cycling to work. Home by way of the pool.
Swimming 11:00 [3]
Flutterkicking warmup.
Deep Water Running 36:00 [4]
Another 10K-like effort. It's going to be hard to shift to doing longer pool sessions over the winter - may have to get a waterproof MP3 player to amuse myself with.
Tuesday Nov 6, 2007 #
Cycling 57:00 [3]
Cycling to work and home again.
Strength 15:00 [2]
One-legged squats with backpack. I think these are feeling a bit easier but suppose the adaptation may be psychological as much as physical. Not easy yet by any means so think I'll wait a while before thinking of adding any more resistance. Kind of wish I had a scale to know how much the backpack weighs but not enough to overcome my historic reluctance to obsess over measuring my training precisely.
Core exercises 8:00 [4]
Now that I revisit my log, I'm pretty sure I did a session of abdominal exercises too.
Monday Nov 5, 2007 #
Cycling 1:02:00 [3]
Cycling to work. Home via the aquatic center.
Swimming 21:00 [3]
Flutterkicking again, not needing the evening time to do US Champs stuff.
Deep Water Running 41:00 [4]
10K equivalent plus a bit more.
Sunday Nov 4, 2007 #
Orienteering 1:01:00 [3]
My Sunday morning block vetting assignment.
Strength 15:00 [2]
Felt up to this and I want to do it consistently so a session of one-legged squats to inaugurate my post-US Champs/winter base training phase.
Saturday Nov 3, 2007 #
Orienteering 1:10:00 [3]
Block vetting my self-assigned seven controls north of and inside the scenic loop road and then part of the block I'd given another vetter in the tricky area north of the advanced start since they had run into serious difficulties with one control. Made it to the download about ten minutes before the first start and waited to breath a sigh of relief until all the other vetters made it in, including the ones covering controls that wouldn't come into play until after 10am.
My personal apologies to all affected runners for failing to imagine that anyone would accidentally place water at the wrong control and therefore failing to explicitly instruct all vetters to verify the accuracy of that specific aspect of the control descriptions. I can't say what proportion of the time I would have been lucky and the vetter checking the controls in question would have noticed the problem but the individual in question was, AFAIK, vetting an A event for the first time (first time in a couple of decades, for sure) and I can't justify blaming them for not focusing on the last column in the control description sheet absent explicit instructions to do so.
My personal apologies to all affected runners for failing to imagine that anyone would accidentally place water at the wrong control and therefore failing to explicitly instruct all vetters to verify the accuracy of that specific aspect of the control descriptions. I can't say what proportion of the time I would have been lucky and the vetter checking the controls in question would have noticed the problem but the individual in question was, AFAIK, vetting an A event for the first time (first time in a couple of decades, for sure) and I can't justify blaming them for not focusing on the last column in the control description sheet absent explicit instructions to do so.
Orienteering 1:00:00 [2]
Placing ten controls for Sunday's courses in and near the area in which Saturday and Sunday terrain overlapped - a partial exception to my not logging walking pace stuff since the technical complexity was high and I jogged when feasible.
Friday Nov 2, 2007 #
Event: US Champs
Orienteering 1:00:00 [2]
US Sprint Champs vetting. First checking control placements as we waited for it to be time to wake up the SI units, then a quick tour of roughly a third of the controls to give them their wakeup punches. Am not going to bother logging the walking speed pickup afterwards, on this or any of the next two days.
Orienteering 1:05:00 [1]
Picking up more or less the first half of the Saturday white and yellow courses plus a few advanced and intermediate controls.
Thursday Nov 1, 2007 #
Cycling 1:01:00 [3]
Cycling to work. Home by way of the aquatic center.
Deep Water Running 35:00 [4]
Yet another 10K simulation.