Training Log Archive: jtorrancIn the 30 days ending Apr 30, 2008:
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Wednesday Apr 30, 2008 #
Cycling 1:00:00 [3]
Cycling to work on the new bike. Have now transferred my rack, fenders and lights from the old one. Still need to switch to more roadworthy tires and transfer my bar ends.
Home with a stop at Safeway en route.
Home with a stop at Safeway en route.
Running 14:52 [1]
Warmup/cooldown/rests.
Running 17:35 [5] 4.87 km (3:37 / km)
4x1217 m intervals in 4:24, 4:22, 4:22 and 4:27 - evenly paced by my standards.
Tuesday Apr 29, 2008 #
In-line Skating 45:00 [3]
Sidewalks looked dry from the bedroom window so I skated to work. Then from work to the bike shop.
Cycling 20:00 [3]
Riding home on new bike. Should have let some air out of tires before starting - what is it with bike shops and inflating the tires on mountain bikes so much? Or do I routinely cycle around with my tires seriously underinflated. Certainly would explain why full suspension is desired by so many if it's the latter.
Running 15:09 [1]
Warmup/cooldown/rests.
Running 17:35 [5] 4.87 km (3:37 / km)
4x1217m intervals in 4:24, 4:21, 4:24 and 4:26 - reassuring in the way of possible signs of overtraining that these aren't getting steadily slower.
Monday Apr 28, 2008 #
Note
12.0
Running 17:18 [1]
Warmup/cooldown/rests.
Running 18:28 [5] 4.87 km (3:48 / km)
4x1217m intervals in 4:40, 4:33, 4:37 and 4:38 - seems, based on the time for the first one, that a little bit more warmup is required when I haven't just biked or skated home.
Sunday Apr 27, 2008 #
Event: QOC Rosaryville
Orienteering 45:00 [2]
Hanging nine remaining controls around the open areas nearish the start plus picking up five controls, two of them with water, in the northwestern part of the park.
Core exercises 8:00 [4]
Some abdominal exercises in the evening.
Saturday Apr 26, 2008 #
Note
Spring 5K in the morning? No, blew that off as not sufficient reason to wake up at 6am. Black Grace in the evening. Looks like I'll help with hanging Rosaryville controls in between.
Orienteering 2:00:00 [2]
Hanging slightly fewer than half the controls for the next days meet at Rosaryville, plus carrying water to two of the water controls. Time discounted for standing still at control locations a lot.
Friday Apr 25, 2008 #
In-line Skating 1:05:00 [3]
Skated to work. Bruised left thigh has no apparent problems with non-impact exercise, at least. Home in the evening as well.
Note
12.5
Running 16:06 [1]
Warmup/cooldown/rests.
Running 17:58 [5] 4.87 km (3:41 / km)
4x1217m intervals in 4:24, 4:25, 4:34 and 4:35 - slowdown from second to third partially due to darkness increasing beyond the critical level at which car headlights make it impossible to distinguish details at ground level.
Thursday Apr 24, 2008 #
In-line Skating 1:20:00 [3]
Skating to work by way of the aquatic center. Home by way of PCRM, with an unfortunate fall en route onto almost exactly the same part of my left thigh as back in fall 2005. Less unfortunately, this fall was at much lower speed and there is much less immediate swelling than on that occasion. Iced it for a while when I got home.
Deep Water Running 16:00 [5]
4x4min intervals.
Swimming 6:00 [1]
Treading water between 4 minute efforts.
Wednesday Apr 23, 2008 #
Running 16:45 [1]
Warmup/cooldown/rests.
Running 18:21 [5] 4.87 km (3:46 / km)
4x1217m intervals in 4:36, 4:32, 4:35, and 4:38.
Cycling 1:05:00 [3]
Cycling to work. Home by way of the bike shop and the aquatic center. Should be last time riding the current bike - it seems Raleigh will offer me a replacement frame or a discount on a replacement bike, assuming I can locate my original receipt and my memory of what year I bought it in is accurate.
Swimming 6:00 [1]
Treading water during rest periods.
Deep Water Running 16:00 [5]
4x4minutes deep water running as hard, given the difficulty of getting one's heart rate really high doing this, as I could manage. May still not have quite a comparable training effect to intervals on land but it seems prudent to mix it up a little bit when trying to do this volume of high intensity.
Tuesday Apr 22, 2008 #
Running 16:19 [1]
Warmup/cooldown/rest between repetitions.
Running 18:20 [5] 4.87 km (3:46 / km)
4x1217m intervals in 4:32, 4:35, 4:35, and 4:38. In daylight with only a few wet patches to avoid this time. Recovery still suspect but there's also not having eaten since the day before to blame slowness compared to norms on.
In-line Skating 1:05:00 [3]
Skating to work and back.
Running 16:40 [1]
Warmup/cooldown/rest between repetitions.
Running 18:11 [5] 4.87 km (3:44 / km)
4x1217m intervals in 4:31, 4:30, 4:35, and 4:35 in good conditions and adequately fed for once.
Core exercises 5:00 [4]
Abcominal stuff for the first time in ages.
Monday Apr 21, 2008 #
Note
12.4
Running 18:56 [1]
Warmup/cooldown/rest between repetitions.
Running 18:46 [5] 4.87 km (3:51 / km)
4x1217m intervals in 4:33, 4:38, 4:45 and 4:50. Slowness largely due to wet grass, falling darkness and mounting intestinal distress during the last two. Less than full recovery from the weekend and reduced sleep due to delay flying out of Buffalo also somewhat to blame.
Sunday Apr 20, 2008 #
Event: QOC Fountainhead
Orienteering race 38:10 [4] 6.4 km (5:58 / km)
US Relay Champs 4 pt team anchor leg - a very good race personally ( just over a minute faster than Wil Smith with the second fastest 4 point red leg after having run the opening green leg for his team) but my Ottawa team had, unfortunately, mispunched on an earlier leg - perhaps just as well we didn't figure that out until after I finished or my motivation might have suffered. Started out on the order of two minutes behind Wil (running unofficially with just Katarina as a teammate) and Sergei running for DVOA. Never saw Sergei at all. Seem to remember catching a glimpse of Wil as I approached control 10 but might have just been someone else in black. Saw much of him from behind during the last several hundred meters in the open. The best race imaginable would have involved more fully formed plans for each leg with less slowing to read the map and make small adjustments en route but never losing map contact is doing pretty well given my previous experiences in kettle moraine terrain. Learning to manage the trick in less steep but extremely complex negative topography will have to be a future project. Then there'll be learning to do it with lower visibility as a complicating factor. I think I could now do much better on some of the maps around Whitehorse than I did in 2004. Ebs Trails may still be another story.
Excellent weekend. Much thanks to everyone in ROC who laboured to make it so.
Excellent weekend. Much thanks to everyone in ROC who laboured to make it so.
Saturday Apr 19, 2008 #
Note
One week to Black Grace - make not other plans.
Orienteering race 35:43 [4] 5.33 km (6:42 / km) +185m 5:43 / km
US Middle Distance Champs - 2nd by 11 seconds to Will Hawkins, with both of us apparently having at least a couple of minutes of errors and presumably benefitting from the rest of the community still shaking off rust from the winter. No big errors but a fair number of controls in the more technical terrain for which I had to slow way down or stop when near the control in order to figure out exactly where to go and/or scan the terrain in hopes of spotting the flag and not having to figure it out - basically, 7 through 12 excepting 11 all felt a little shaky. Pretty sure I agree with Wil Smith that the map around 8 was slightly problematic. Also feel somewhat agrieved over the abundance of unmapped rootstocks north and slightly northwest of the one control 14 was on - a couple of them were much more than big enough to be mapped and we were supposedly looking for the only rootstock within a radius of at least 150 meters.
Orienteering race 12:43 [5] 2.6 km (4:53 / km)
Letchworth Sprint - 3rd as slightly sloppy route choice and execution and a not quite fully recovered from the morning feeling left me well back of Margus' impressive run but towards the front of the traffic jam between 12:38 and 12:48 that made up 2nd through 6th. Was very lucky that my compass work between 3 and 4 was good because partway there I somehow managed to start looking at 12 to form my picture of what the area around the control would look like - confusing to say the least but just heading due north was enough to save me from paying for a howler of a mental error.
Friday Apr 18, 2008 #
In-line Skating 35:00 [3]
Skated to work with a big backpack of mostly clothes for the weekend.
Note
12.1
Thursday Apr 17, 2008 #
Cycling 40:00 [3]
Home from work by way of PCRM, the Cleveland Park library and the Adams Morgan Safeway. Dirvetrain will have to be replaced as a matter of urgency but first must establish what is to be done about a frame (there's a big crack which I just noticed last week almost done removing the sleeve into which the seat post fits from the rest of the frame and I'm pretty certain that shouldn't happen under normal use but the bike is four or five years old - maybe I'll get a free or cheap replacement under warranty, maybe not, given it's aluminum so there's no endurance limit).
Running 16:31 [1]
Warmup/cooldown/rest between repetitions.
Running 17:52 [5] 4.87 km (3:40 / km)
4x1217m intervals (approximately, it being hard to be certain I started and ended them at the usual spot in the dark) in 4:26, 4:27. 4:27 and, as intestinal distress started to develop, 4:32.
Wednesday Apr 16, 2008 #
Running 6:36 [1]
Warmup/cooldown.
Form exercises 23:00 [4]
Silly walks, 9x100m strides and once up the hill on the way home.
Tuesday Apr 15, 2008 #
Cycling 30:00 [3]
Cycling to work.
Monday Apr 14, 2008 #
Cycling 1:27:00 [3]
Cycling to optometrist downtown then to work and back.
Note
12.4
Sunday Apr 13, 2008 #
Event: 30th Annual Billygoat Run
Orienteering race 2:00:41 [4] 13.3 km (9:04 / km) +500m 7:38 / km
Billygoat XXX - should have been better. Had better be better in rocky terrain before NCOF - good thing there's West Point in the interim.
Saturday Apr 12, 2008 #
Note
Last day to do any needed cleanup of Rosaryville map before heading north to Billygoat.
Hiking 2:30:00 [1]
Last Rosaryville fieldwork.
Friday Apr 11, 2008 #
Note
12.3
Also, have investigated and it's feasible though nothing like convenient for me to fly to Buffalo, take a bus or taxi downtown, walk across the Peace Bridge and rent a car in Fort Erie in order to get to the Stars WRE without risking problems due to Canada's thoroughly annoying law against Canadian citizens driving rental cars not registered in Canada across the border. Hopefully some US orienteer will save me from having to do that with a carpool.
I wonder if it's against the law for a border spanning rental car company to keep some Canadian licensed cars on the US side of the border to rent to people in my situation for an arm and a leg. I haven't managed to find any evidence of such enterprise but I can't claim to have looked exhaustively. Maybe it just doesn't come up often enough to be worth their trouble.
Also, have investigated and it's feasible though nothing like convenient for me to fly to Buffalo, take a bus or taxi downtown, walk across the Peace Bridge and rent a car in Fort Erie in order to get to the Stars WRE without risking problems due to Canada's thoroughly annoying law against Canadian citizens driving rental cars not registered in Canada across the border. Hopefully some US orienteer will save me from having to do that with a carpool.
I wonder if it's against the law for a border spanning rental car company to keep some Canadian licensed cars on the US side of the border to rent to people in my situation for an arm and a leg. I haven't managed to find any evidence of such enterprise but I can't claim to have looked exhaustively. Maybe it just doesn't come up often enough to be worth their trouble.
Cycling 30:00 [3]
Cycling to work.
Thursday Apr 10, 2008 #
Cycling 57:00 [3]
Cycling to work and back.
Wednesday Apr 9, 2008 #
Cycling 57:00 [3]
Cycling to work and back.
Running 17:16 [1]
Warmup, cooldown and rests.
Running 17:43 [5] 4.87 km (3:38 / km)
First intervals of the season, very unevenly paced - 4:18, 4:24, 4:28 and 4:33 - likely due in part to my having eatern just a touch too much late in the afternoon to then do intervals early in the evening, though having forgotten what little pace control I've ever had is probably mostly to blame.
Tuesday Apr 8, 2008 #
Note
12.3
Cycling 59:00 [3]
To work by way of the aquatic center. Directly home in the evening.
Deep Water Running 1:30:00 [2]
Deep water running while doing units 7 and 8 of my Czech course and listening to a Schnittke piano trio, a piano version of Sibelius' Valse Triste and almost all of the fourth movement of Beethoven's Ninth Symphony.
Monday Apr 7, 2008 #
Cycling 30:00 [3]
Home by way of the TPSS that requires the shorter diversion from the direct line.
Sunday Apr 6, 2008 #
Orienteering race 2:00:46 [4] 16.6 km (7:17 / km) +600m 6:10 / km
US Ultra-Long Champs, Blue - 1st. No big or even medium-sized errors of execution plus making what appear to have been consistently good (or at least unbad) route choices and at least a decent day physically turned out to be enough for an unexpected, based on demonstrated form over the weekend thus far, victory.
I caught up with Clem at control 5 and spent most of the rest of the course with him, I believe (I successfully kept my focus almost exclusively forward and on navigating rather than behind me and on getting away from him), within sight behind me - though we made slightly different route choices on the first bit of the long leg to 15 and elsewhere. At one point starting up out of the bottom of a reentrant, I saw that it was Sergey Velichko just behind me, whom I thought I'd run through on the trail a minute or so before, rather than Clem, but Clem was right there with me again at the water control in the camping loop. Clem got ahead with a better line through the dark green going from 20 to 21 and disappeared quickly with, I believe though I'm not sure, a route choice somehow to the right of mine to 22 but he was exiting 22 as I attacked it and I caught and passed him on a really nasty section of trail with standing water, during the crossing of which the wetness finally fully penetrated my socks, on the way to 23.
Apparently, IIRC, on the leg to the campground loop water control just south of the finish, Will took a route to the right of mine that involved some wading and Eric took a route to the left of mine. And neither of their routes would have intercepted Dan on her way to her first control - clearly one of my better decisions all day.
I caught up with Clem at control 5 and spent most of the rest of the course with him, I believe (I successfully kept my focus almost exclusively forward and on navigating rather than behind me and on getting away from him), within sight behind me - though we made slightly different route choices on the first bit of the long leg to 15 and elsewhere. At one point starting up out of the bottom of a reentrant, I saw that it was Sergey Velichko just behind me, whom I thought I'd run through on the trail a minute or so before, rather than Clem, but Clem was right there with me again at the water control in the camping loop. Clem got ahead with a better line through the dark green going from 20 to 21 and disappeared quickly with, I believe though I'm not sure, a route choice somehow to the right of mine to 22 but he was exiting 22 as I attacked it and I caught and passed him on a really nasty section of trail with standing water, during the crossing of which the wetness finally fully penetrated my socks, on the way to 23.
Apparently, IIRC, on the leg to the campground loop water control just south of the finish, Will took a route to the right of mine that involved some wading and Eric took a route to the left of mine. And neither of their routes would have intercepted Dan on her way to her first control - clearly one of my better decisions all day.
Saturday Apr 5, 2008 #
Note
Likely date of next NCAC orienteering event - try to keep the date free so I can help.... okay, OCIN seems to have dealt a death blow to that idea.
Orienteering race 15:07 [5] 2.9 km (5:13 / km) +60m 4:43 / km
US Sprint Champs, part 1, blue - 5th. Good execution of, in retrospect, mostly good route choices but a few less good ones, most notably the one from 6 to 7, though it wasn't my route choice that was at fault since the problem was I failed to notice the pass through in the building between the two of them.
Orienteering race 15:02 [5] 2.7 km (5:34 / km) +70m 4:56 / km
US Sprint Champs, part 2, blue - 3rd, 10 seconds behind Eric. Quite good execution - the most dubious decisions were taking the direct route on the longest leg (reasonable on the map but the map was not only not the territory but bore much less resemblance to the territory in this instance than should have been the case in an A meet let alone a US Championship and I wasn't looking far enough ahead in the terrain, as feet was, to see the problem before I was committed) and going left of the line through two patches of medium green to the go control (didn't notice the gap through the thick stuff slightly right of the line on the map and thought the green was light until I got close to it - medium and light were clearly distinguishable when adjacent but seemed and continue to seem closer in colour to me than usual).
Friday Apr 4, 2008 #
Event: Flying Pig XII
Orienteering race 39:05 [4]
Flying Pig WRE - 9th, good race except for a slightly more than two minute error crossing the field from 18 towards 19 (my best explanation, based on the recollection of others, is that I mistook what were mapped as white woods in the field for individual trees further west and consequently 'corrected' my direction too far to the left - not that that explains why I took so long to check my compass and realise I was searching the woods on the wrong side of the field) that dropped me 5 positions in the standings.
Thursday Apr 3, 2008 #
Running 7:28 [1]
Warmup/cooldown.
Form exercises 19:38 [4]
Silly walks and 7x100m strides. No intervals yet this season but hopefully I've done enough recently for my legs to be ready to run fast as far as neuro-muscular factors go.
Wednesday Apr 2, 2008 #
Note
11.0
Cycling 34:00 [3]
Riding home by way of Nadim and Peggy's, where I caught a round trip ride to the QOC BOD meeting.
Tuesday Apr 1, 2008 #
Note
On second and this time more thorough reading of the Gmail opening window after a hurried check of my email this morning, have realised that their new feature of sending messages with timestamps, etc. indicating they were sent earlier than they really were is unlikely to be available tomorrow (or for that matter, today), even given the proviso in the description saying each Gmail user will only get to use the feature 10 times annually.
C • Why? 4
Running 6:16 [1]
Warmup/cooldown.
Form exercises 21:29 [4]
Not wanting another day of sloth, silly walks and 7x100m strides before going to my rest.