Training Log Archive: jtorrancIn the 31 days ending Jul 31, 2005:
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Sunday Jul 31, 2005 #
Note
Rest day though unfortunately partially a working rest day as I tried to get things done before departing for Japan. Some walking around as I then took in two movies and a dance performance.
Saturday Jul 30, 2005 #
Cycling 1:07:00 [3]
From Franconia-Springfield Metro to Fountainhead. Would have gone fron Vienna but Metro, in addition to doing track maintenance on three lines, actually shut down the two westernmost Orange line stations.
Orienteering 2:00:00 [1]
Checked out and streamered controls for two sprint courses for a Summer Series event on August 27th. Did them more or less in reverse to cut down on my familiarity with the legs as they'd be run. Intensity strayed into 2 and even 3 on occasion but this was generally very easy. Mostly intended to get my head into steep spur and reentrant terrain.
Orienteering 17:00 [5] 2.8 km (6:04 / km)
Ran one of the just-streamered courses at race pace. Intended this to be a reminder of what it feels like to orienteer well in a sprint. Rather sadly, despite having hung the streamers less than three hours beforehand, I still managed to make one significant parallel error and another noticeable one - need to be more careful with my rough compass work and always double check the direction of reentrants with the compass. Nevertheless, it felt good. As good as any climb-happy sprint when the weather is obliging with a fairly realistic simulation of Japan (it had been a bit cool but the sun came out early in the afternoon) can feel at any rate. Last intense training - physical or technical - before Japan.
Cycling 1:10:00 [2]
Back to Franconia-Springfield, feeling tired.
Friday Jul 29, 2005 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Thursday Jul 28, 2005 #
Cycling 1:16:00 [3] 15.0 mi (5:04 / mi)
Commute and excursion to stuff and fold things at PCRM in the evening.
Core exercises 6:00 [4]
Some core strength maintenance while watching CSI.
Wednesday Jul 27, 2005 #
Cycling 1:27:00 [3] 17.0 mi (5:07 / mi)
Commute plus shopping and library visit. Providentially, I left work after the intense thunderstorm that passed through the area early in the evening.
Tuesday Jul 26, 2005 #
Cycling 2:02:00 [3] 23.0 mi (5:18 / mi)
Commute and midday excursion to see my new primary care physician for a first physical exam.
Monday Jul 25, 2005 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Commute. No running - trying to rest hamstring again plus the evening was devoted to seeing "The Treasure of the Sierra Madre" at Screen on the Green on the National Mall. Nice to finally know what Warner Brothers was referencing in the cartoon where Bugs tries to return a penguin to the Antarctic and a seedy Humphrey Bogart keeps emerging from the surroundings saying "Could you help a fellow American down on his luck" (I may not have that quote quite right but it's close).
Sunday Jul 24, 2005 #
Note
Rest day - slept in, saw an animated film from Hong Kong at the Freer, did laundry, baked bread, finished "Something Rotten", a fourth novel in Jasper Fforde's Thursday Next series.
Saturday Jul 23, 2005 #
Modern Dance 1:25:00 [1]
Helen teaching - I think I've seen her more this spring and summer than I have Deborah and it appears she'll be subbing a lot in the coming Dance Place season as well - she says they'll be publishing a schedule for the fall and winter next month.
Orienteering race 22:23 [4] 2.6 km (8:37 / km)
QOC Annapolis Sprint 1 - in the very thick in most places woods. One stupid route choice followed by a disastrously bad change of plan en route on control 4, otherwise just a bit sloppy on one control in particular (10, I believe - went straight and didn't locate myself on the catching feature properly). Not quite feeling physically up to going all out.
Orienteering race 22:18 [4] 3.6 km (6:12 / km)
QOC Annapolis Sprint 2 - mostly park-O with two controls in the woods. Searched a lot for 2 despite seeing Eddie and Heidi doing so as well, stupidly confused on 5 and first looking at unmapped trees a bit too far west, and bobbled the route execution to 6 as well but otherwise decent technically. Not improved physically. An enjoyable outing for which much thanks to Nadim but I'd better do some sprint training this coming weekend in which I reinforce better habits.
C • 1
Friday Jul 22, 2005 #
Running 1:36:00 [2] 10.0 mi (9:36 / mi)
shoes: NB856
Morning run to work through Rock Creek. Feeling as though I've been neglecting long runs in the heat and humidity lately so it was time for this. Looks like I must have missed a massive rainstorm while I was away - quite a few trees and large limbs thereof down and some noteworthy stream bank erosion undermining trails in places.
C • 2
Running 1:00:00 [2] 7.0 mi (8:34 / mi)
shoes: NB856
Ran home through Rock Creek Park then with my legs feeling like this might not have been such a good idea after all walked the remainder of the way from Pierce Mill. Gave me a better opportunity than if I'd run to appreciate the competing cricket orchestras.
Thursday Jul 21, 2005 #
Cycling 1:16:00 [3] 15.0 mi (5:04 / mi)
Form exercises 39:00 [3]
Jogging, 8x100m strides, silly walks and bounding.
Wednesday Jul 20, 2005 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Commute. Feeling mostly better. Also noting that I think my left hamstring is back to about the state it was in in early June - still feeling not quite perfect but no longer complaining much. I expect it will hold up through August, after which we'll see whether any further measures are necessary.
Tuesday Jul 19, 2005 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Commute. Cold in what I hope was it's peak misery phase.
Monday Jul 18, 2005 #
Orienteering 40:00 [3] 7.5 mi (5:20 / mi)
Cycling home from work after taking the shuttle bus and Metro from Dulles. Felt like I had a cold starting. With that on top of the only sleeping a few hours while skipping over three time zones, an evening's rest was definitely in order.
C • ? 1
Sunday Jul 17, 2005 #
Orienteering race 1:19:55 [4] 10.5 km (7:37 / km) +200m 6:57 / km
shoes: Surrey K100s
COC Classic Day 2 - a somewhat better race. A couple of minutes of error on each of 5 and 17, and an extremely bad route to 6 due to initially leaving 5 under the impression my next leg was 6 to 7. 5 and 6 were both depressions but I clearly wasn't attending to the basics of thumbing adequately.
Saturday Jul 16, 2005 #
Orienteering race 1:31:31 [4] 10.9 km (8:24 / km) +210m 7:39 / km
shoes: Surrey K100s
COC Classic Day 1 - an utter disaster on the first control and big mistakes on the second and fourth before I steadied down and made my way around the rest of the course in an at least non-mortifying way. Bad fatigue towards the end, perhaps due to the hard efforts on Friday.
Friday Jul 15, 2005 #
Orienteering race 33:39 [4] 4.3 km (7:50 / km) +130m 6:48 / km
shoes: Surrey K100s
COC Short Race - quite a good race with errors as such kept few and small. Felt like I took a third of the course to warm up physically but it can't have been too bad given a result of third, second COC eligible. First Canadian Championship medal.
Orienteering race 13:13 [5] 2.67 km (4:57 / km)
Sprint Showcase during COCs - a good effort and quite clean unless I choose to quibble over less-than-ideal routes around fences and buildings in the later part of the course. First by eight seconds over Katarina Smith on her slightly shorter course. From conversation afterwards, this margin would be more than accounted for by her allegedly running perhaps 50 meters somewhat off course between two of her controls before correcting just after our paths crossed.
Thursday Jul 14, 2005 #
Running 25:00 [2]
Total guess at how long the round trip jog between parking and the COC model event took me.
Orienteering 40:00 [1]
Equally wild-assed guess at how long I spent visiting the model event controls.
Wednesday Jul 13, 2005 #
Cycling 34:00 [3] 6.5 mi (5:14 / mi)
Cycling to work, somewhat more loaded than usual with stuff to take to BC.
Tuesday Jul 12, 2005 #
Cycling 1:26:00 [3] 17.0 mi (5:04 / mi)
No running again - had to return some library materials, pack for COCs, sleep.
Monday Jul 11, 2005 #
Cycling 1:22:00 [3] 16.0 mi (5:07 / mi)
Had started home then decided I didn't feel like running so I lengthened my ride with a diversion to shop for a small contribution to upping the coolness factor of my running/O clothing.
Core exercises 6:00 [4]
Crunches, etc. on arriving home.
Sunday Jul 10, 2005 #
Form exercises 41:00 [3]
Jogging, strides, silly walks and bounding.
Saturday Jul 9, 2005 #
Cycling 1:56:00 [3]
Cycling to and from Dave Onkst's control picking exercise, shortened by Nadim and Peggy taking me and bike back to Bethesda. Stayed at their place to watch the day's TDF stage and hear the occasional reminescence from Peggy about the roadside terrain looking familiar from WOC '87.
Orienteering 40:00 [4] 6.0 km (6:40 / km)
Control picking exercise - two loops with 19 controls each, a number of them common, designed to maximise the number of people running every which way in the woods and distracting each other. This particular update of the map has a few issues, primarily an absurdly low threshhold for what constitutes several kinds of mappable feature. Good training nonetheless.
Friday Jul 8, 2005 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Commute. The Kirov was very good although the dancer they had playing the slave trader was less convincingly wicked than the (also Russian) dancer the ABT had in the same role when I saw their version.
Thursday Jul 7, 2005 #
Cycling 1:43:00 [3] 20.0 mi (5:09 / mi)
Commute plus swings by PCRM to volunteer and the Kennedy Center to buy a ticket for the Kirov Ballet's "Le Corsaire".
Wednesday Jul 6, 2005 #
Cycling 1:12:00 [3] 14.0 mi (5:09 / mi)
Running 12:00 [1]
Warmup and cooldown for tempo run.
Running 22:30 [4] 5.5 km (4:05 / km)
Tempo run on grass. A little too early for fireflies this time.
Tuesday Jul 5, 2005 #
Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)
Form exercises 50:00 [3]
Jogging warmup and cooldown, 8x100m strides, silly walks, bounding plus five hard repetitions of a moderately steep hill that takes about 16 seconds to climb.
Fireflies galore.
Fireflies galore.
Monday Jul 4, 2005 #
Note
Rest day - did a bit of the Smithsonian Folk Life Festival and the final film in the Marcel Pagnol trilogy. A reasonable amount of low intensity walking and a bit of dancing to Omani music but nothing more.
Sunday Jul 3, 2005 #
Orienteering 19:03 [5] 2.6 km (7:20 / km) +95m 6:12 / km
shoes: Surrey K100s
DVOA Independence Day Sprint 1 - a horrendously bad error on 4 ruined an otherwise respectable race. It started off small with running slightly too far along the trail before cutting into the woods but my recovery was pathetic - it even involved some ridiculous questioning of whether I was on the right trail.
Orienteering race 18:16 [5] 2.8 km (6:31 / km) +75m 5:45 / km
shoes: Surrey K100s
DVOA Independence Day Sprint 2 - an okay race with one medium size and one smaller confusion as to where I was and two or three smaller errors of route choice. I think I need to work on route choice of this sort more - I make too many mistakes involving bad route choices around large impenetrable obstacles in the terrain, presumably due to not reading ahead enough to give myself time to arrive at the good choices.
Orienteering race 21:21 [5] 3.2 km (6:40 / km) +95m 5:49 / km
shoes: Surrey K100s
DVOA Independence Day Sprint 3 - one medium size (off line on the way out of the woods from 2) and one largeish (running on the wrong trail off to the northeast trying to get to 6) error on a map with issues. Good effort - was pleased with how my left hamstring was holding up.
Orienteering race 17:48 [5] 3.2 km (5:34 / km) +95m 4:51 / km
shoes: Surrey K100s
DVOA reverse re-run of Sprint 3 with chase start - got moved to last start, one second behind Eddie, late in the countdown. Passed Eddie on the way to 12, fumbled the punch, gave up and let him punch out of sheer embarassment, passed him again on the way to 11 and started working on reeling in Wyatt and Ted. Wyatt helpfully hit the very hard to spot trailhead dead on. More or less caught up with him and Ted on the trail run from 11 to 10. Then went direct through the woods to 9 and got ahead of that whole group. Promptly threw it away by running hard to get away and missing a crucial junction on the trail run from 8 to 7. Ended up taking the next turn to the left and passing several people heading in the opposite direction, i.e. from 7 to 6. Nothing of much significance after that other than outrunning people and taking a trail route more to the right of the one Wyatt, Nadim and Vadim picked to get uphill to the field after 4 - either it was better or Wyatt and Nadim put up less resistance to being passed when they couldn't see me doing it. Vadim is really quite fast - I was overhauling him slowly and finally got ahead when he picked the wrong hint of an opening in the field edge to investigate as a possible trailhead (the actual trailhead certainly appeared to be closer to the corner of the field than it was mapped - this messed Wyatt up rather more severely) but I don't think I managed to put any distance worth mentioning on him after that.
Core exercises 6:00 [4]
Saturday Jul 2, 2005 #
Running 11:00 [1]
Warmup and cooldown jogging.
Running 22:00 [4] 5.5 km (4:00 / km)
T run on grass.
Modern Dance 1:25:00 [1]
Class with Deborah. Headed downtown afterwards to see "Fanny" (second film in a Marseillais trilogy based on plays by Marcel Pagnol) then onwards to Bethesda to catch a ride north with Peggy and Nadim.
Friday Jul 1, 2005 #
Note
Maybe the few days rest wasn't useless - my left hamstring feels somewhat better despite running last night. DVOA's sprints on Sunday will be the acid test. Even if things go south, I don't think I'll try extended total rest again. Though I suppose I might try a week of only cycling and swimming if things get desperate. Happy Canada Day to all!
Cycling 1:12:00 [3] 14.0 mi (5:09 / mi)
Commute with diversion to finally see "Revenge of the Sith" on the way home.