Training Log Archive: jtorrancIn the 30 days ending Jun 30, 2008:
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Monday Jun 30, 2008 #
Cycling 28:35 [3]
Cycling to work.
Deep Water Running 30:00 [4]
Tempoish DWR while relistening to Essential Czech Lesson 7. There's a surprising amount in the more basic course that isn't in the more advanced one - go figure.
Sunday Jun 29, 2008 #
Note
Rest day. Slept in luxuriously and went to Russian films at the National Gallery with Dan.
Saturday Jun 28, 2008 #
Note
Harbor Hustle 5K
Cycling 16:00 [2]
Cycling to and from race.
Running race 17:23 [5] 5.0 km (3:29 / km) +50m 3:19 / km
Harbor Hustle 5K - first, 46 seconds ahead of Ted Poulos. Start adjacent to tennis center at Carter Barron, then a steep plunge into Rock Creek Park, a flat out and back on Beach Drive, and then the steep climb back to the start/finish. Took the lead just after finishing the initial descent and never looked back. Brutal finish but a nice course for DC's humid summers - Rock Creek provides plenty of shade and collects relatively cold air overnight and holds onto it through the early morning as well as anywhere in the area.
Running 30:00 [2]
Having rented a car to pick Dan up from Dulles late Friday night, figured I might as well use it to check out a park north of DC. This was the jogging portion of the time I spent looking around.
Friday Jun 27, 2008 #
Cycling 1:00:00 [3]
Cycling to work. Home by way of the aquatic center, after waiting for a storm to pass.
Deep Water Running 30:00 [4]
Listened to Lesson 9 of Pimsleur Czech again.
Thursday Jun 26, 2008 #
Cycling 1:02:20 [3]
Cycling to work. Home by way of PCRM.
Note
Is anyone out there willing to help me out with some armchair sprint course setting on the existing map (the 2002 PWT version, to be clear) of the WOC sprint qualifier area? Or the WOC final area, though my need to prepare specifically for that terrain is pretty speculative. Email me or comment here if so and I'll send you a .jpg of the map(s) and the announced statistics for distance, number of controls and climb.
Running 6:40 [1]
Warmup/cooldown.
Form exercises 37:37 [4]
Silly walks, 8x100m strides, one uphill bounding pass, 8 times sprinting up the short, steep hill, more silly walks and sprinting up the longer hill heading back home again. Did this at dusk but still sweltering with the humidity.
Core exercises 6:00 [4]
Abdominal stuff before heading to bed.
Wednesday Jun 25, 2008 #
Cycling 56:00 [3]
Cycling to work. At least, with disc brakes, wheels being out of true don't so easily make a bike unrideable as with rim brakes. Still, I'd better get the damage seen to fairly soon, this weekend I hope. Directly home in the evening.
Running 15:04 [1]
Warmup//cooldown/rests.
Running 12:40 [5] 3.65 km (3:28 / km)
Truncated 4x1217m intervals (last one cancelled due to urgent call of nature) in 4:13, 4:12 and, at a guess since I accidentally stopped my watch at the beginning of the last one rather than taking a split, 4:15. Neither muscles nor running form felt specially great so the speed is a bit mysterious.
Tuesday Jun 24, 2008 #
Cycling 1:02:00 [3]
Cycling to work. Home by way of the aquatic center, which seems to run some kind of summer camp, the attendees of which were loitering outside, some of them likely responsible for the low grade vandalism my bike suffered while locked up there. When I hit the road again my front wheel had a substantial wobble caused by a newly broken spoke (actually, the spoke was in one piece though sharply bent but the threaded bit on the rim the spoke end screws into was broken away from the rest of the rim) and my rear wheel also had a newly (I think) broken spoke. I wish he, she or they responsible many keyed paint jobs and slashed tires in their future(s).
Deep Water Running 30:10 [4]
Another tempoish DWR session while listening to the 16th and last Pimsleur Czech lesson.
Monday Jun 23, 2008 #
Cycling 1:15:00 [3]
Cycling to work. After work, downtown to the Japan Information and Cultural Center to see a film then home afterwards.
Sunday Jun 22, 2008 #
Running 2:00:52 [2]
Long easy run in Rock Creek Park.
Saturday Jun 21, 2008 #
Cycling 55:00 [3]
Easy cycling to Foggy Bottom Metro on the way to race then cycling home from Arilington.
Running race 17:02 [5] 5.0 km (3:24 / km) +26m 3:19 / km
Save the Rainforest 5K - 4th, outkicked by 1 second for third with first and second way the hell out of sight. Course was paved and often shady, dropped gradually for the first mile, then flat for a kilometer or so, then climbing to the high point with a few small ups and downs along the Custis Trail before dropping to the level of the finish. Somewhat encouraging that it wasn't slower - well off my PR but my PR was set on a dead flat course.
Running 32:00 [1]
Accompanying Dan during her daily exercise on the trails in Rock Creek Park.
Friday Jun 20, 2008 #
Cycling 2:10:30 [3]
Cycling to work. From there had to go to Arlington, since a 5K turned out not to be offering race day registration despite language on their web site suggesting otherwise, and home.
Thursday Jun 19, 2008 #
Cycling 1:03:40 [3]
Cycling to work - either felt my oats or encountered fewer obstructions compared to the norm than I realised to take less than 29 minutes door to door. Home by way of PCRM. Saw Nadim beside the Capital Crescent trail as I approached downtown Bethesda on the way. It looked as though he was preparing to extract Max from day care - he was wheeling a baby trailer out through the gate in the day care center's fence.
C • CCT 1
Core exercises 8:00 [4]
Abdominal stuff while watching The Daily Show and Colbert once I got home.
Wednesday Jun 18, 2008 #
Cycling 1:05:00 [3]
Cycling to work. After work, to College Park to run Corinne's sprint.
Orienteering race 16:10 [5] 3.5 km (4:37 / km)
QOC Summer Series sprint at UMD College Park. Fairly straightforward, as it ought to have been no matter how set given it was almost entirely on sections of the map I field checked, although many fairly close decisions as to which way to go around buildings had to be made. Eddie did it in 16 minutes flat.
Tuesday Jun 17, 2008 #
Cycling 1:03:00 [3]
Cycling to work. Home by way of the aquatic center.
Deep Water Running 31:00 [4]
Tempo-ish DWR while relistening to Czech lesson 15.
Monday Jun 16, 2008 #
Cycling 1:02:00 [3]
Cycling to work. Home by way of the aquatic center.
Swimming 6:00 [1]
Rests between intervals.
Deep Water Running 16:15 [5]
Not wanting to do running intervals on a waterlogged field after the later afternoon storms, 4x4min intervals in the pool, the last one slightly longer to end at the end of a length.
Strength 6:00 [2]
One-legged squats with heavy backpack.
Sunday Jun 15, 2008 #
Cycling 48:00 [3]
Round trip to Takoma Park in the morning to stock up on various sorts of food.
Running 6:00 [1]
Warmup/cooldown.
Form exercises 41:06 [4]
In the nooontime heat, silly walks, 8x100m strides, four gently uphill bounding passes, 8 sprints up the steep hill, a bit more silly walking, and 1 longer sprint up the hill on the way home.
Core exercises 6:00 [4]
Some abdominal stuff in the evening.
Saturday Jun 14, 2008 #
Note
Lawyers Have Heart 10K? Don't think so.
Cycling 1:30:00 [3]
Cycling around DC (library visit, returning home from film at the National Geographic Society) and round trip between Old Town Alexandria and Fort Hunt for the summer series event.
Orienteering race 23:26 [4]
QOC summer series event at Fort Hunt Park - quite a fun event on a new map Nadim made impressively quickly, even if the park is mostly very open or very thick. One really bad leg not reading enough to see that the fortifications really were going to be impassable from upper part to lower part, or at least ought to be treated as such. Finished, fortunately, a few minutes before the heavens opened.
Friday Jun 13, 2008 #
Cycling 1:17:00 [3]
Cycling to work by way of the aquatic center. Then to the Kennedy Center after work. Walked home from there with Dan by way of Malaysia Kopitiam for supper.
Deep Water Running 30:00 [4]
Back to the pool for the first time in some while.
Thursday Jun 12, 2008 #
Running 1:21:13 [2] 8.0 mi (10:09 / mi)
Ran to work through Rock Creek Park.
Cycling 1:00:00 [3]
Cycled home by way of the Kennedy Center for another evening of ballet.
Wednesday Jun 11, 2008 #
Cycling 30:00 [3]
Cycling to work.
Running 1:52:13 [2] 12.0 mi (9:21 / mi)
Ran home through Rock Creek Park.
Sunday Jun 8, 2008 #
Event: QOC Jug Bay
Note
5K Run for Pride before the Chase?
Orienteering race 53:58 [4] 7.5 km (7:12 / km)
The Chase - second, well back of Eddie in brutal heat and humidity that had me wilting on the second loop. Was close behind Eddie at the end of the first loop after he had troubles early but I let him and Ken catch up when I missed the sixth control then never saw anything of him after that except, I think, his back once in an open stretch of forest early in the second loop.
Saturday Jun 7, 2008 #
Note
Day well-spent in Baltimore with Dan and Eddie at the maps exhibit at the Walters, STScI and a nearby restaurant and briefly hiking at dusk down to the reservoir adjacent to Eddie's place and back.
Friday Jun 6, 2008 #
Cycling 1:22:00 [3]
Cycling to work. Downtown to the Freer Gallery to see King Hu's "Dragon Gate Inn" with Dan and some of her fellow LOC interns, then home.
Thursday Jun 5, 2008 #
Cycling 57:00 [3]
Cycling to work. Had worrisome moment when I saw the lights at the intersection of 16th St NW and the East West Highway were still powerless but the next intersection 50 or so meters north and everything else thereafter was normal. Directly home in the evening.
Running 16:30 [1]
Warmup/cooldown/rests.
Running 17:30 [5] 4.87 km (3:36 / km)
4x1217m intervals in 4:22, 4:21, 4:23 and 4:24. I think - left my watch at home so can't confirm my memory of the splits.
Wednesday Jun 4, 2008 #
Cycling 1:09:30 [3]
Cycling to work. Home after the worst of the thunderstorm had passed by way of both TPSS locations (only the Takoma Park one had power) and three separate blocks cordoned off with police tape due to downed trees or power lines.
Running 9:08 [1]
Warmup/cooldown.
Form exercises 24:13 [4]
Silly walks, one 100m stride and 10 sprints up the steep hill, each sprint consisting of about 15 double paces.
Tuesday Jun 3, 2008 #
Cycling 1:01:15 [3]
Cycling to work. Home by way of Chevy Chase for some produce shopping.
Core exercises 7:00 [4]
Raining outside (best place for it, really) so a bit of abdominal stuff inside in the evening.
Monday Jun 2, 2008 #
Cycling 46:00 [3]
Cycling most of the way to work, i.e. as far as I got before the left crank arm fell of my new bike. My bad for not noticing the fastener coming loose well in advance. Though I feel sillier for not realising what the problem was as it started to work its way loose - my suspicions were focused on my SPD cleats possibly coming loose, which I was going to check out the next time I stopped.
Home again by way of a Safeway once the nearest bike shop to work had restored normal function.
Home again by way of a Safeway once the nearest bike shop to work had restored normal function.
Note
Have booked my flight to Prague (with Aer Lingus through Orbitz, since the Aer Lingus site didn't seem to want to let me book the trip as one flight and Orbitz would, for slightly less than doing it as two separate flights with Aer Lingus appeared to cost once I did the exchange rate math). Have already booked my flight from Prague to Oslo to get to the O-ringen World Cup races. Now the challenge is to get home without shelling out more additional money than I'm used to paying for a round trip to Europe. The most promising options seem to be one or two intra-European hops with Ryanair on July 26 to get to Dublin and then a one-stop flight on Delta on July 27 to get to BWI but other suggestions from anyone with cheap flight hunting nous are welcome.
Running 15:18 [1]
Warmup/cooldown/rests.
Running 17:28 [5] 4.87 km (3:35 / km)
4x1217m intervals in 4:21, 4:18, 4:22 and 4:25.
Sunday Jun 1, 2008 #
Cycling 40:00 [3]
Grocery shopping trip to Takoma Park.
Running 12:00 [4]
Went to the NGA to see "Tractor Drivers", the seminal film in the Soviet boy-girl-tractor film genre (unless, I suppose, you count Dovzkenko's "Earth"). Had forgotten about the single-tracking on the Green and Yellow lines so ended up running to the gallery from the Shaw-Howard University stop when they announced the train would sit there for ten minutes.