Training Log Archive: jtorrancIn the 31 days ending Mar 31, 2004:
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Wednesday Mar 31, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Running 28:39 [1]
Warmup, cooldown and rest during interval workout.
Running 15:50 [5] 4.4 km (3:36 / km)
I intervals - 4 x still no better guess than 1100m. Splits in a surprising 3:49 then 3:54 4:02 and 4:05, rests of 1:52 2:01 and 2:19. Not my most evenly paced effort -- felt like largely muscle fatigue left over from Sunday behind that as my form fell apart on the last two, though I can probably also blame 2 or 3 seconds of the last two repetitions on foggy glasses complicating the footing - but I'm fairly certain it's my fastest average time for four of these by at least a few seconds. Not sure how that happened given how slack I've been about intervals since December but I certainly hope it means something.
Form exercises 9:00 [3]
A few minutes of jogging after the intervals, I threw in three sets each of some bum kicks, A's and about 100m of strides on a slight downhill before continuing with the cooldown jog home.
Tuesday Mar 30, 2004 #
Cycling 1:09:00 [3] 13.5 mi (5:07 / mi)
Monday Mar 29, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Commute.
Note
I haven't been mentioning it but my left knee still feels not quite right. It's quite peculiar - felt great (i.e. I didn't feel anything from it) running and cycling on Sunday and early on Monday but ached slightly by the end of the working day. Still not sure what to make of this so waiting and seeing will continue.
Sunday Mar 28, 2004 #
Cycling 1:12:00 [3] 14.0 mi (5:09 / mi)
From Metro out to Pohick Bay and back.
Orienteering 59:27 [4] 8.6 km (6:55 / km) +280m 5:57 / km
Blue course at Pohick Bay - woods quite nice with some impact from hurricane deadfall. Easy technically, not a lot of route choice (though I managed to ignore an option to contour around a great deal of climb on the 19th leg - in the exact same area I ignored the same option on a course a year or two ago). Flubbed 9 to the tune of slightly under a minute ending up at 10 first and threw away another 20 seconds on 13 but otherwise fine.
Saturday Mar 27, 2004 #
Stretching 15:00 [1]
Warmup before dance class.
Modern Dance 1:30:00 [2]
Class with Deborah.
Cycling 45:00 [3] 8.0 mi (5:37 / mi)
Downtown for Ozu films then grocery shopping. Distance is a guess.
Friday Mar 26, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Thursday Mar 25, 2004 #
Cycling 1:18:00 [3] 15.5 mi (5:02 / mi)
Commute with side trip to stuff envelopes for PCRM.
Wednesday Mar 24, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Commute - saw "L'Age d'Or" and "Un Chien Andalou" at the AFI on the way home.
Tuesday Mar 23, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Commute - feeling much more recovered from the weekend.
Form exercises 45:00 [3]
Brief warmup and cooldown plus bits of jogging separating 10x100 meter strides and sets of A's and bum kicks plus a very few B's - was tired enough that the coordination to do B's wasn't really there.
Monday Mar 22, 2004 #
Cycling 1:12:00 [3] 14.3 mi (5:02 / mi)
Commute and grocery shopping on the way home. A little wiped on the way in in the morning from lack of sleep after the midnight arrival at BWI the night before.
Sunday Mar 21, 2004 #
Running 10:00 [2]
Jog to start/warmup on Day 2 of Al Smith Memorial.
Orienteering 1:08:14 [4] 9.31 km (7:20 / km) +315m 6:16 / km
Day 2 Blue - less satisfactory day, mostly down to biggish parallel errors on controls 4 and 7. Managed to either overhear the finish people discussing someone's finish time from four minutes before or simply hear my time and totally fail, in my fatigued state, to do simple arithmetic, resulting in a belief that I'd run four minutes faster and they'd simply failed to adjust my start time for my being borderline late and personnel kindly allowing me to delay my start rather than head directly to the triangle and sacrifice my last minute fussing with shoelaces rituals. Still not a horrible time but I felt fairly good physically so I feel I ought to have at least run as fast as the day before, knowing what to expect from the map.
Still, third for the weekend is a decent first outing for the spring season and it's nice to know that my recent speed in Quantico terrain isn't overly dependent on familiarity with the terrain.
Still, third for the weekend is a decent first outing for the spring season and it's nice to know that my recent speed in Quantico terrain isn't overly dependent on familiarity with the terrain.
Saturday Mar 20, 2004 #
Running 10:00 [1]
Warmup and jog to start at Al Smith Memorial.
Orienteering 1:11:24 [4] 10.33 km (6:55 / km) +400m 5:47 / km
Blue course - respectable though by no means error-free run, climb number is dubious - haven't measured climb on my route but Syd Reader said, IIRC, that he'd measured his as 280m (perhaps there was some confusion caused by liberal use of formlines).
Thursday Mar 18, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Wednesday Mar 17, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Tuesday Mar 16, 2004 #
Cycling 1:09:00 [3] 14.0 mi (4:56 / mi)
Commute - dropped in on cycling shop and learned that the shift lever brake lever assembly wasn't fixable and needed to be replaced. Slight sticker shock but at least I'm back on the road without further ado. Feels like the three speed period has done my left knee no good but everything is still functional. I just hope I don't have to interrupt training during the competitive season to make it feel normal again.
Monday Mar 15, 2004 #
Cycling 1:16:00 [3] 15.0 mi (5:04 / mi)
Commute. Very vexatiously, my rear derailleur decided a hundred meters into the trip home to stop downshifting, leaving me stranded at the small end of the freewheel. At least the triple chainring up front made it less than disastrous but it does make me nostalgic for the good old days when I understood precisely how shift levers worked.
Sunday Mar 14, 2004 #
Orienteering 1:12:50 [4] 8.52 km (8:33 / km) +315m 7:13 / km
Blue course at Westmoreland State Park. Last fall's hurricane left considerable deadfall in unpredictable locations and reportedly made a considerable area Mike Brooks wanted to use virtually impassible. Of course, relying on the 1975 vegetation mapping isn't always a good bet even without a recent hurricane to mix it up. Didn't feel as though I quite had top speed available but it was a fairly clean run, aided by some luck in a vague area where I couldn't see the decaying fence I'd planned on following in and resorted to trying to discern the difference between what was white and what was light green in 1975 - it's hard to get seriously lost when the contour features are as dramatic as they are at Westmoreland.
Saturday Mar 13, 2004 #
Note
Decided to give my left knee a day of as close to total rest as possible so not even a dance class here.
Friday Mar 12, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Thursday Mar 11, 2004 #
Cycling 1:40:00 [3] 19.5 mi (5:08 / mi)
Commute plus errands - apparently my prescription has stayed more or less stable for the last three years so heaven only knows why the vision test at the DMV in February was a problem.
Wednesday Mar 10, 2004 #
Cycling 1:30:00 [3] 18.0 mi (5:00 / mi)
Tuesday Mar 9, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Running 12:00 [2]
Warmup and cooldown.
Form exercises 30:00 [3]
Bum kicks, A's, B's (feel totally unnatural - I can see why the coaches in high school gave these a miss) and a few 100m strides on a slight downhill. Would have done more strides but right hamstring still wasn't feeling too happy.
Monday Mar 8, 2004 #
Note
Have had nagging pain in top of left shin/front of knee since, as far as I can recall, the Bowie event on February 29. Nothing like acute and doesn't seem to affect function but neither is it disappearing as I would normally expect. Feels rather like the sort of ache asosociated with pushing too big a gear in early season cycling. Going to wait and see.
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Nasty headwind on the way into work. Stiff and sore from the race yesterday though not in ways that affect cycling noticeably. Though the hard running on Sunday made my left knee feel slightly worse.
Sunday Mar 7, 2004 #
Orienteering 58:52 [4] 8.36 km (7:02 / km)
University of Maryland score-O. New map went over well, great weather, good turnout though I think some regulars who would have turned out for a meet in forest or a non-score event gave it a miss. Ran hard and familiarity with the terrain helped get all 48 points but it was close - would have had a bit more margin if I hadn't managed to misread which control number went with which circle at control 32 and therefore mispunch (wasn't checking codes) forcing me to backtrack (around one of many inconveniently situated buildings with a distressingly high ratio of perimeter to enclosed area) from the next control when I noticed the suspiciously blank space in the lower thirties section of the control card. Distance is traditional straight line between controls in the order I took them; appropriate multiplier for actual distance presumably even higher than usual given all the buildings to go around. Ted Good gives his distance as slightly over 11 km so I assume he was measuring minimum runnable distance.
Orienteering 25:00 [2]
Control pickup.
Saturday Mar 6, 2004 #
Stretching 15:00 [1]
Modern Dance 1:30:00 [2]
A Saturday without mapping - such a refreshing notion.
Friday Mar 5, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Wednesday Mar 3, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
First T-shirted commute of the year though only for the trip in.
Tuesday Mar 2, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Normal commute - first time this year in fingerless gloves.
Monday Mar 1, 2004 #
Cycling 1:43:00 [3] 19.0 mi (5:25 / mi)
Commute plus second grocery shopping expedition after returning home - the cupboard was all but bare after a weekend entirely devoted to orienteering/mapping.