Training Log Archive: jtorrancIn the 31 days ending Dec 31, 2005:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||
Saturday Dec 31, 2005 #
Core exercises 1:20 [4]
Yes, I did this in order to make 500 hours for the year.
Friday Dec 30, 2005 #
Form exercises 23:32 [3]
The normal silly walks with a minimal jogging warmup and cooldown. Had to squeeze in at least some activity before my nieces woke up. Relatively active though both pastimes are, I'm not going to log letting Kristin beat up on me or playing dodgeball with beachballs in the basement.
Wednesday Dec 28, 2005 #
Running 17:36 [4]
Run out and back to pick up some Boxing Day clothing purchases, now hemmed.
Tuesday Dec 27, 2005 #
Cross Country Skiing 2:35:00 [2]
Easy ski in absolutely lovely conditions in Gatineau Park with my friend Ian. Subtracted a quarter hour for miscellaneous standing around, including at the Champlain Lookout.
Monday Dec 26, 2005 #
Cross Country Skiing (Skate technique) 21:47 [3]
Most pathetically short ski outing ever. Something between the right triceps and the right elbow thought yesterday's none-too-long outing was a bit much. Didn't want to take any chance on not being up to tomorrow's classic outing.
Still slow conditions but some new snow improved the aesthetics noticeably.
Still slow conditions but some new snow improved the aesthetics noticeably.
Sunday Dec 25, 2005 #
Cross Country Skiing (Skate technique) 42:00 [3]
First ski of far too few to come in the season - easy skating on rather wet, slow snow at Mooney's Bay. Not the blissful first ski one might wish for but I have to take the conditions Ottawa offers and it was by no means awful. More than can be said for my technique - it's a wonder I don't get blown away by even more in the ski leg of the Winterlude Triathlon every year.
Saturday Dec 24, 2005 #
Running 1:36:48 [2]
Running through a wetly snowy Ottawa to complete shopping for that portion of my family that I'm actually seeing on Christmas Day (my parents and I will head down to Aurora on the 28th so I've got people there to shop for at Boxing Day sales) and to have lunch with a couple of Ottawa-based friends. Skiing still to come.
Friday Dec 23, 2005 #
Walking 55:00 [2]
From Ottawa's main bus terminal to my parents' place, moderately heavily loaded.
Running 6:00 [3]
Home from my first round of off-line shopping.
Wednesday Dec 21, 2005 #
Running 1:15:00 [2] 8.0 mi (9:22 / mi)
Trail run to work through Rock Creek Park.
Running 1:20:00 [2] 7.5 mi (10:40 / mi)
Trail run home through Rock Creek Park in the dark. My new Silva 480 rocks - does anyone ever actually need the 20W setting on these? - but I get the impression I should perhaps have gone for the fast rather than the standard battery recharger. I'd only finally got the recharging setup definitely working at the beginning of the working day so the brightness of the light went down enormously over the space of a few seconds about halfway home. Best solution may be to buy a second battery pack.
Form exercises 15:00 [3]
There being two stretches of open fields a quarter to a third of the way home, I did the usual though not so much so of late silly walks rather than just run across them. I'll probably make this a regular thing.
Tuesday Dec 20, 2005 #
Cycling 1:06:00 [3] 12.6 mi (5:14 / mi)
Commute to work and back. Is it just me or is this a really long cold spell for DC? And much of the rest of North America covered by AttackPoint logs for that matter.
Core exercises 4:00 [4]
The normal abdominal stuff sans back extensions or anything else.
Monday Dec 19, 2005 #
Cycling 1:19:00 [3] 15.0 mi (5:16 / mi)
Commute in and home by way of grocery shopping and my old place to finally salvage what was worth salvaging from my old mountain bike - the frame, handlebars and fork were still original from when I bought the bike in grade 13 of high school.
Sunday Dec 18, 2005 #
Orienteering race 48:23 [4] 6.6 km (7:20 / km) +225m 6:16 / km
QOC Riverbend Red - still feeling slightly under the weather, a spot of technical bother on 7 and 15, more troubles with vegetation, especially getting pretty seriously hung up on thorns thirty or forty meters out of 13 trying to get across the "open" field.
Dan's first solo orange ended in a DNF - she found the first three controls, the third after a struggle, then wandered on the way to the fourth and decided she wasn't having any fun and might be threatening our ability to get back to DC to see a Vietnamese film at the Freer at 2pm so walked back to the start. Self reports as needing an epiphany on contour interpretation. Also theorises her brain may be too lazy to do everything required to orienteer competently. Still don't seem to have fatally discouraged her so we shall see. Valerie apparently offered to go out on a course with her, which might be very helpful.
Dan's first solo orange ended in a DNF - she found the first three controls, the third after a struggle, then wandered on the way to the fourth and decided she wasn't having any fun and might be threatening our ability to get back to DC to see a Vietnamese film at the Freer at 2pm so walked back to the start. Self reports as needing an epiphany on contour interpretation. Also theorises her brain may be too lazy to do everything required to orienteer competently. Still don't seem to have fatally discouraged her so we shall see. Valerie apparently offered to go out on a course with her, which might be very helpful.
Saturday Dec 17, 2005 #
Modern Dance 1:10:00 [1]
Slept in outrageously late and arrived late in class in consequence. Teacher was a substitute for a flu-struck Deborah and into Laban movement analysis. Found out that I have a center of levity rather than a center of gravity. Seems to mean that I'm less grounded than I might be and, for instance, initiate jumps from my upper torso.
Running 9:00 [4] 2.0 km (4:30 / km)
A quick trip to the nearby laundromat to get some quarters so I could do laundry downstairs and to the slightly less nearby Safeway to top up my food stores. Time and distance quite approximate.
Friday Dec 16, 2005 #
Note
Wimped out on riding yesterday in the face of predicted snow and rain, freezing and garden variety. Decided to repeat today since I'm still not entirely over the cold that hit nearly two weeks ago.
Wednesday Dec 14, 2005 #
Cycling 2:12:00 [3] 11.3 mi (11:41 / mi)
Commute in. No headwind to mention this time. Round trip to see my new dentist. Still, unfortunately, waiting to go to a dentist and be told my teeth have magically gotten less worn and decayed since last time. Home by way of spectating at a library board of trustees meeting.
Tuesday Dec 13, 2005 #
Cycling 1:06:00 [3] 12.6 mi (5:14 / mi)
Commute in against a bit of a headwind. Home again after getting dropped back at work after the QOC BOD meeting.
Monday Dec 12, 2005 #
Cycling 1:43:00 [3] 18.3 mi (5:38 / mi)
Commute in on mostly on the sidewalks along 16th street again. Noticed a trailhead going into Rock Creek Park just north of the golf course that I hadn't been explicitly aware of before - probably leads into the area they've closed off the streamside trail through. Commute home by way of the Library of Congress - saw a film of the concert held in Ghana in 1971 to celebrate the 14th (?) anniversary of their independence.
Sunday Dec 11, 2005 #
Orienteering 1:40:00 [2]
Terrain scouting in Prince William Forest Park related to QOC's intended US Champs bid. We started off with a short map walk on a section of the South Fork map for which Greg Lennon had produced LIDAR-derived contours. The consensus appears to be that they're pretty good, certainly usable as base map material, though it will definitely be helpful to provide contours with a smaller interval than the intended 5 meters for the final map - we had one map that had been produced with a 2.5m interval and it definitely showed some subtle detail that was lost on the 5m interval maps and that would be useful to the field checker in coming up with their interpretation.
After that, we split up and I scouted an area inside the scenic loop to the north of the Turkey Run Ridge campground that Francis had visited on the last scouting trip. It was mostly nice woods with relatively few point features and thicker vegetation up on top of most spurs and ridges. Having finished up there I struck off west and somewhat south to meet Nadim at the SW corner of the scenic loop. The terrain crossed here was more or less similar to what I'd seen earlier. I ran across one particularly nice large steep hillside incised by a fairly complex set of reentrants and spurs.
After that, we split up and I scouted an area inside the scenic loop to the north of the Turkey Run Ridge campground that Francis had visited on the last scouting trip. It was mostly nice woods with relatively few point features and thicker vegetation up on top of most spurs and ridges. Having finished up there I struck off west and somewhat south to meet Nadim at the SW corner of the scenic loop. The terrain crossed here was more or less similar to what I'd seen earlier. I ran across one particularly nice large steep hillside incised by a fairly complex set of reentrants and spurs.
Core exercises 7:00 [4]
Did some abdominal and other core strength exercises while watching "The Fellowship of the Ring" on TV.
Saturday Dec 10, 2005 #
Cycling 40:00 [3]
Transporting myself from home to dance class to pool to home.
Modern Dance 1:30:00 [1]
Dance class, Helen subbing for Deborah. I enjoyed the combinations - having been the week before to work off some of my rust may have helped, making me feel less clumsy. Signed up for a Monday evening class starting in January and culminating in performances in mid-March. Didn't occur to me at the time that this will have me regularly missing the beginning of '24' but it wouldn't have moved me to change course.
Swimming 26:00 [3]
Mostly front crawl and flutter kick with some breast stroke and back stroke and the tiniest bit of butterfly. It had occurred to me that the Department of Parks and Recreation land the swim center sits on plus the contiguous grounds of Coolidge High School might just amount to a usable sprint map. On looking closer, it would be a short and technically easy sprint, even taking into account some large buildings and lengthy uncrossable fences that would force some legs to be much longer on the ground than as the crow flies but I think it would be fun. I'll have to acquite the DOQQ and add it to my list of mapping projects I have no time for.
Friday Dec 9, 2005 #
Running 1:20:00 [2] 8.0 mi (10:00 / mi)
Run in through Rock Creek Park and two to three inches of wet snow.
Thursday Dec 8, 2005 #
Cycling 1:14:00 [3] 13.5 mi (5:29 / mi)
Commute in as yesterday. I think this really may be a rare instance of it making sense to ride on the sidewalk. 16th St having been layed out as a ceremonial route leading to the White House, it has enormously wide sidewalks. A good thing since it has no shoulders whatsoever.
Reevaluating, there is somewhat more climb from my new abode to the office than there was from my old one but the impression of increased climb results more from there also being a couple of significant descents to set up more long, gradual climbs than would otherwise be possible.
Commute home by way of volunteering at PCRM.
Reevaluating, there is somewhat more climb from my new abode to the office than there was from my old one but the impression of increased climb results more from there also being a couple of significant descents to set up more long, gradual climbs than would otherwise be possible.
Commute home by way of volunteering at PCRM.
Note
A 3 to 6 inch accumulation of snow and sleet is predicted from late tonight through tomorrow morning. I may do a very easy run to work through Rock Creek Park despite my plan to avoid running a bit longer - the opportunity to run in the snow is too good to be missed.
Core exercises 7:00 [4]
Some abdominal exercises, back extensions and bridges while watching CSI.
Wednesday Dec 7, 2005 #
Cycling 1:38:00 [3] 19.0 mi (5:09 / mi)
Commute from new place - significantly more continuously uphill than the old route, though the slope is mostly very gentle. As of this morning, my cold has reached the productive coughing stage. Home again by way of food shopping, a swim and returning some materials to the main branch of the library.
Swimming 23:00 [3] 0.94 km (24:28 / km)
Easier swim - 16 lengths of breast stroke, 8 of front crawl and 16 of flutterkick.
Tuesday Dec 6, 2005 #
Note
The sore throat that started on Sunday and peaked yesterday with my voice almost non-existant seems to have turned a corner. My voice is gaining volume although it still sounds awful. Not sure whether I'll try cycling home tonight or not but road conditions will be more of a factor than my health.
Cycling 40:00 [2] 7.5 mi (5:20 / mi)
Cycled home after all, by way of Takoma Park where the Co-op was unfortunately closed for their staff holiday party. Fortunately, I was able to pick up what I wanted at Senbeb Natural Foods on Georgia Avenue heading home from there.
Core exercises 3:00 [4]
Just a bit of core strength given my cold.
Monday Dec 5, 2005 #
Note
I went to a shamisen ensemble concert at the Japanese Embassy in the evening. Walking home, I confirmed my impression that Rock Creek immediately west of Connecticut Avenue will be a convenient place to do hill training. There are a couple of grassy slopes that climb around 20 meters vertically over the course of 150 to 160 meters (measurements courtesy of Google Earth). I'll probably do hills there as part of my running form workouts. I may also start doing my long intervals there although another nearby offshoot of Rock Creek Park, Pine Branch Park, is probably a stronger candidate for that.
Sunday Dec 4, 2005 #
Event: QOC: Wheaton
Orienteering race 52:25 [4] 8.1 km (6:28 / km) +215m 5:43 / km
QOC Wheaton Blue on virtually contour only map - basically clean effort partly due to caution in the contour only navigation and partly due to feeling physically subpar as a result of a sore throat that came on overnight and slowed me down. Have now (Monday) pretty much lost my voice.
Dan ran her first orange with an ex-Marine friend of hers. Apparently, he saved her from making a 180. Dan professes to find running through thick vegetation unpleasant. Maybe "moving" would be a better verb to use - on the plus side, she thinks being unable to run made things easier on her right knee, which has been giving her grief, than a continuous run would have been.
Dan ran her first orange with an ex-Marine friend of hers. Apparently, he saved her from making a 180. Dan professes to find running through thick vegetation unpleasant. Maybe "moving" would be a better verb to use - on the plus side, she thinks being unable to run made things easier on her right knee, which has been giving her grief, than a continuous run would have been.
Saturday Dec 3, 2005 #
Modern Dance 1:30:00 [1]
Class with Deborah rather than her regular substitute Helen for the first time in at least a couple of months. Intended to be the first of a shocking three Saturday morning dance classes in a row.
Strength 20:00 [3]
Spent virtually the whole day not spent dancing moving house. Upper body soreness on Sunday mandates logging some of it as training.
Friday Dec 2, 2005 #
Cycling 33:00 [3] 6.5 mi (5:05 / mi)
Normal commute in. Should be the last one from that apartment. Not home since I went directly to the Freer Gallery to see the first of a series of five recent Vietnamese films with Dan.
Thursday Dec 1, 2005 #
Cycling 1:16:00 [3] 15.0 mi (5:04 / mi)
Cycling to work, somewhat weighed down by another load of paper to recycle here since my current apartment complex doesn't have any bins. Moving seems like a good spur to jettison much of the useless paper that it's been easiest to stick in the closet during several years in the same place. Home again by way of volunteering at PCRM.
C • 8
Core exercises 6:00 [4]
Usual abdominal stuff and slightly less usual bridges and back extensions.