Training Log Archive: jtorrancIn the 31 days ending Aug 31, 2004:
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Tuesday Aug 31, 2004 #
Cycling 1:16:00 [3] 15.0 mi (5:04 / mi)
Monday Aug 30, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Note
Registered for Hogencamp/Rockhouse, Ontario Champs and US Champs. Still need to mail cheques for the first two.
Sunday Aug 29, 2004 #
Cycling 1:30:00 [2]
Out to Fountainhead on a seriously overloaded bike - three gallons of water plus many more empty containers to fill from the park fountain plus about 50 controls and sundry food and clothing.
Hiking 4:45:00 [3]
Hanging the 26 advanced and intermediate controls for QOC's season opener. Extremely muggy but I was only walking anyway (though heavily loaded for the first six controls until I ditched most of the water) and did a just about adequate job of drinking enough this time. I hope the weather isn't like that on September fifth though or even all the water I put out may prove insufficient.
Rubbed my inner thighs not quite raw but very irritated - need some better wicking underwear.
Rubbed my inner thighs not quite raw but very irritated - need some better wicking underwear.
Cycling 1:15:00 [2]
Back to the Metro and blissful immobility.
Saturday Aug 28, 2004 #
Cycling 1:32:00 [3] 23.0 mi (4:00 / mi)
Cycled from New Carollton Metro out to Annapolis to drop off some flyers at the Race Expo for the Annapolis 10 Miler. Route included an extremely long gradual downhill. Bought a couple pairs of running shorts while I was there.
Cycling 1:10:00 [2]
Continuing from Annapolis up to Ted Good's house in Severn. Strangely little climb on this leg given all the descent heading to Annapolis - I wouldn't have thought New Carrollton was much higher than Severn but it was quite sunny and hot so I would have noticed climb if there'd been much of it.
Running 10:00 [2] 1.0 mi (10:00 / mi)
Jogging with Eddie, Tim, Dave and Nadim out the the start of the first section of Ted's Squirrel Chase event. Hot.
Orienteering 23:30 [5] 4.0 km (5:53 / km)
Very hot, very sweaty park-O. Not without stupid errors - running from 9 to 14 instead of 10 being the standout. Wasting time running around the building Eddie's first control was hung on rather than the building 25 meters further on with my control was also pretty stupid. No idea whether I could have chased Eddie down if he'd not been hobbled by a blister.
Orienteering 25:30 [4] 3.0 km (8:30 / km)
Second part of Squirrel Chase - caught more people since Ted wasn't as generous with the stagger. Thick, thorny woods in places. Shallowest pit ever with extremely low streamer gave trouble at #5. Picked up a shadow in the form of Tim Blaisdell on the way to #4 and kept him for the rest of the race. Sank the disc golf putt for 2 minutes off my time when I finished.
Friday Aug 27, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Normal commute. Went to see "Hero" in the evening - Zhang Yimou is back to the palette of his early period films. Ravishingly beautiful but nothing like as compelling dramatically as the early stuff. Still well worth seeing even it a bit unsatisfying considered purely as a martial arts film (much slow motion and special effects rather than reliance on the pure physical abilities of the actors).
Thursday Aug 26, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Wednesday Aug 25, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Running 26:41 [1]
Warmup, cooldown and rest between repetitions.
Running 15:40 [5] 4.4 km (3:34 / km)
4x1100m I intervals in 3:52 3:50 3:55 and 4:02 with approximately 2 minutes rest between each one. Pacing halfway respectable by my low standards if the last one hadn't slipped quite so much.
Tuesday Aug 24, 2004 #
Cycling 1:14:00 [3] 15.0 mi (4:56 / mi)
Monday Aug 23, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Must love non-impact, non-weight-bearing exercise - calves quite sore.
Sunday Aug 22, 2004 #
Cycling 1:15:00 [2]
Vienna Metro to Fountainhead carrying three gallons of water part of the way - not going to feel guilty over orange and up running out of water on course this year.
Hiking 4:30:00 [1]
Course setting white and yellow with a mercifully MUCH lighter backpack than the previous day. Had hoped to use the area south and southeast of the parking lot for white but most of the trails there have been coopted by the mountain biking community and I eventually recognised that I barely had time to take a stab at revising the map enough for the new trails not to be a problem plus I would then be responsible for any mountain biker/clueless pedestrian accidents and fallout with the park management generated thereby. Returned to the same general area on the west side of the parking that I used last year, though I did take yellow a bit further south and I changed the direction of flow - anyone coming back and doing yellow again after last year shouldn't experience much deja vu. On the way out past the eastern part of the map I put the three gallons of water out at just about the farthest red control, also shared with blue and I believe green.
Cycling 1:20:00 [2]
Headed over to the Franconia-Springfield Metro instead of Vienna in hopes that it would be a good time to pick up 45 or so of the Virginia controls from Sid Sachs. It was but this time, it having been a sunny day, I was exhausted and severely dehydrated by the time I made it into the Metro system. Had trouble sitting up on the trains and in the stations. I could strangle someone - I missed the Red Line train that would have got me home and ended my suffering 15 minutes earlier because the elevator doors at Metro Center wouldn't open the first time I summoned it. Stupid recalcitrant technology just sat there with the doors open about an inch and a half before heading up again. Where they worked just fine. Though it still felt like a gamble getting into the damned thing when it came down again - all I needed was to be trapped in an elevator for a few hours while Metro called in maintenance people late on a Sunday evening.
Saturday Aug 21, 2004 #
Cycling 1:00:00 [3]
From Vienna Metro to Fountainhead Regional Park. Last time I would see level 3 all weekend. Eerily, all but two of the homes in the neighbourhood just north of the Metro station have been demolished. There's just these overgrown lawns with absences of houses in the middle of them. Posted notice of master plan suggests they're going to put in a mix of denser housing and commercial/office space.
Hiking 7:30:00 [1]
Streamering advanced control locations on the Fountainhead East map. I get the distinct impression most of the gullies, ditches and reentrants have eroded their way further uphill in the 23 years since the original map was made. Though it's hard to be sure - you can hide a fair bit of fudge in a 5m contour interval.
Cycling 1:13:00 [2]
Back to Vienna Metro. Slowly. Should have drunk more before leaving but I was mostly okay this time. Did I mention it was raining during about 4.5 of the 7.5 hours of course setting? In any case, I wasn't too dehydrated.
Friday Aug 20, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Note
Anticipating the morrow, bagged the idea of doing any running and just watched the Olympics for a couple of hours before going to bed.
Thursday Aug 19, 2004 #
Cycling 1:22:00 [3] 16.3 mi (5:02 / mi)
Cycled back to near our old office location after work since it was the only place nearby where I knew I could buy marker tape to use while course setting this weekend.
Wednesday Aug 18, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Form exercises 53:00 [3]
Jogging warmup and cooldown then form exercises and 12x~100m strides.
Tuesday Aug 17, 2004 #
Cycling 1:16:00 [3] 15.0 mi (5:04 / mi)
Monday Aug 16, 2004 #
Cycling 1:14:00 [3] 14.5 mi (5:06 / mi)
Stretching 10:00 [1]
Feeling some delayed onset muscle complaints from the weekend, especially in my left hamstring. Stretched while watching Olympics.
Core exercises 8:00 [4]
Various abdominal exercises, also while watching Olympics.
Sunday Aug 15, 2004 #
Running 2:35:00 [2]
Long (this time I did go as far as the MD state line) trail run in Rock Creek Park. A little slower than usual given the fastish orienteering the previous evening. I wish they'd turn the water fountains back on - I consumed an inordinate amount of liquid and water melon before I felt halfway normal again when I got home. No dehydration headache this time though.
Saturday Aug 14, 2004 #
Modern Dance 1:30:00 [2]
Last dance class before annual shutdown. Just as well since I've switched my course setting commitment for the season to Fountainhead on September 5 and would therefore skip classes the next two Saturdays so I could get out on the map even if they were being held.
I signed up for a repertory and performance class running from September 13 to November 21 so I'll be logging an hour and a quarter of dance just about every Monday during that period. And trying to run the Susquehanna Stumble, run in our meet at South Fork and dance in two performances on November 20 and 21 - should be fun.
I signed up for a repertory and performance class running from September 13 to November 21 so I'll be logging an hour and a quarter of dance just about every Monday during that period. And trying to run the Susquehanna Stumble, run in our meet at South Fork and dance in two performances on November 20 and 21 - should be fun.
Orienteering 47:11 [4] 5.53 km (8:32 / km) +100m 7:49 / km
Snakehead Stagger - just barely managed to better my post-Park-O time from the fall in pouring rain and thick vegetation looking for streamers rather than standard bags. I guess I can live with that.
Orienteering 25:00 [3]
Pickup of the farther seven of twenty controls.
Friday Aug 13, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Thursday Aug 12, 2004 #
Running 1:58:00 [2]
My plan to run home mostly through Rock Creek Park and pick up some bicycle tubes on the way worked well enough but was much more waterlogged than I would have preferred. Fortunately, the trails in Rock Creek don't really turn muddy.
Wednesday Aug 11, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Running 17:25 [1]
Warmup, cooldown and rest during interval workout.
Running 15:55 [5] 4.4 km (3:37 / km)
4x~1100m on grass in 3:53, 3:59, 4:00 and 4:03 (rests of 2:03, 2:11 and 2:20). Still not so much with the even pacing - it never ceases to amaze me how clumsy the first one can feel and still be much faster than all subsequent ones. At least I can be fairly certain I'm not overdoing the recovery.
Tuesday Aug 10, 2004 #
Cycling 1:18:00 [3] 15.0 mi (5:12 / mi)
Monday Aug 9, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Form exercises 43:00 [3]
15 to 20 min warmup, cooldown and interspersed slow running. The rest was form exercises and 9x~100m strides.
Sunday Aug 8, 2004 #
Orienteering 1:05:30 [4] 8.1 km (8:05 / km) +185m 7:15 / km
Back to orienteering - Red course at DVOA meet at Iron Hill. Not absolutely certain of time since they were having troubles with the epunching software. Not a brilliant race but no enormous errors. Perhaps surprisingly, the TPK is only slightly better than my other outing to Iron Hill which did feature an impressively multi-minute error but it is warmer now and with thicker vegetation than it was in December two years ago.
Saturday Aug 7, 2004 #
Stretching 15:00 [1]
Modern Dance 1:30:00 [2]
Second last Saturday class before Dance Place's annual shutdown.
Cycling 50:00 [3]
Running errands around town in four segments. Discovered that it is much faster to take L street east through downtown then turn south towards the mall than to take the more direct route along Pennsylvania Ave. Even more so now that the 1600 block of Penn is closed even to pedestrians and bicycles but the sequencing of lights also worked much better. Provided I sprinted - I think I did a bit of a number on my calves doing this.
Friday Aug 6, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Thursday Aug 5, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Wednesday Aug 4, 2004 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Form exercises 22:00 [3]
Went out for a quick session mostly to loosen up. Unfortunate that it happened to coincide with suddenly pouring rain.
Tuesday Aug 3, 2004 #
Cycling 1:18:00 [3] 16.0 mi (4:52 / mi)
Commute plus side trip.
Monday Aug 2, 2004 #
Cycling 1:06:00 [3]
Sunday Aug 1, 2004 #
Running 2:33:00 [2]
Usual long trail run in Rock Creek Park, i.e. at this time of year, a total drenching (in sweat even if rain doesn't oblige as it did late in this run). Have finally got smart and started taping my nipples before doing these - it would be almost impossible to overstate how little fun it is rubbing them raw whilst simultaneously saturating the fabric overlying them with salt.