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Training Log Archive: jtorranc

In the 31 days ending May 31, 2007:

activity	#	time	miles	km	+m
Cycling	23	24:23:30
Orienteering	7	8:50:35	18.55	29.85	662
Deep Water Running	5	3:48:00
Swimming	6	2:38:00
Form exercises	6	2:02:52
Running	7	1:56:56	6.09	9.8	80
Modern Dance	1	1:23:00
In-line Skating	2	1:10:00
Core exercises	6	45:00
Total	30	46:57:53	24.64	39.65	742

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Thursday May 31, 2007 #

Cycling 1:10:00 [3]

Cycling to work. Home by way of PCRM - where raspberries and blueberries were on offer on top of the recently usual goodies.

Core exercises 5:00 [4]

Some abdominal stuff since Dan was busy with balalaika practice.

Wednesday May 30, 2007 #

Cycling 1:37:00 [3]

Cycling to work. and home and to Takoma Park and the pool then home again.

Swimming 31:00 [3]

Flutterkicking - at least I've extablished that my left hamstring can handle this. Form exercises on Friday morning as the next stage of testing pre-Chase?

Tuesday May 29, 2007 #

Cycling 31:00 [3]

Home by way of the AFI in Silver Spring. Refrained from skating to work in the morning out of concern that it just might be bad for my left hamstring but I feel no such concern for cycling.

Monday May 28, 2007 #

Note

Laziest day ever if getting from the gate at Dulles to my apartment early in the morning is excluded.

Moose Creek Splash long - brutal race on amazing (despite what I see as major undermapping around control 3) Mount Laurie map. Hardly alone in blowing up on 3. Tried to come at it from the northeast through the nicer woods and contour detail, found the contour detail impossible to match to the map so kept going based on compass and vegetation. Came up short and then tried to relocate using the larger boulders in the rocky area uphill of the control and took a very long time to realise that boulders on the edge of rating the large boulder symbol in Harriman might not even get the normal boulder symbol. Considered trying to find 4 and then come back but I'd lost faith in the rock which would have been the obvious thing to use to attack 4 so ventually bailed out to the trail to the north and tried again. Rock still didn't match up but I then found the control on my way to try and find 4 after all. After that I felt as though I was decent technically, even in the detailed glacial contour sections, but not great and then dying physically - not sure if I should fault my preparations/recovery the previous evening or myself for not bringing enough gel and/or not drinking enough at the water controls. Will have to try for redemption in the promised brutally long and steep NavStock long.

Took a bad step on a downhill about a third of the way through and hyperextended my left leg. Felt okay for the rest of the course and through the day until I got off my first flight of two on the way home, at which point it became clear that I'd done something not good to my left hamstring. I'm guessing it'll be fine in time for the Chase on Sunday but I'll have to at least consider the consequences and proper course of action if it still feels less than A-1 by then. Given the field that's shaping up, I hope it doesn't come to sitting on the sidelines.

Saturday May 26, 2007 #

Event: Moose Creek Splash (Canadian Team Trials West)

Orienteering race 34:30 [4]

Moose Creek Splash middle - decent race though I have reproaches for myself in hindsight over one route choice.

Orienteering race 14:18 [5]

Moose Creek Splash sprint - decent again though a little shaky on the first few controls in the woods.

Friday May 25, 2007 #

Cycling 31:00 [3]

Cycling to work with the other half of my gear for the weekend.

Thursday May 24, 2007 #

Cycling 31:00 [3]

To work with half my stuff for the Moose Creek Splash weekend.

Wednesday May 23, 2007 #

Cycling 1:02:00 [3]

Cycling to work. Home by way of the AFI Silver to see " The Lady Vanishes".

Running 7:22 [1]

Warmup/cooldown.

Form exercises 25:43 [4]

Silly walks and five uphill bounding passes.

Core exercises 8:00 [4]

Abdminal stuff in front of TV - first exposure to " Sheer Genius", which my roommate was watching.

Tuesday May 22, 2007 #

Cycling 30:00 [3]

Cycling to work.

Cycling 15:00 [4]

Hurrying to get to the Onkst's place at the appointed time to catch my ride to the QOC BOD meeting.

Cycling 40:00 [3]

Home from the Onkst's after the BOD meeting.

Monday May 21, 2007 #

Cycling 1:07:00 [3]

Cycling to work. Not feeling too destroyed by yesterday's exertions. No heavy training for rest of week leading up to Moose Creek Splash - short and fast will the the theme for such running as I do. Home by way of TPSS and the pool. And an oblivious close encounter with Dan on her way to the AFI Silver.

Swimming 26:00 [3]

Just flutter-kicking to loosen up my legs.

Core exercises 8:00 [4]

While watching 24 season finale.

Sunday May 20, 2007 #

Event: QOC Fountainhead

Note

Poplar Spring Run for the Animals 5K - staying home rather than risk twisting an ankle in rocky ground at the Billygoat a week before the western half of the Canadian Team Trials. Also, PCRM could use me in the team competition given they're up against HSUS's larger pool of employees from which to draw runners for the animal-focused charity team competition.

Running race 17:35 [5] 5.0 km (3:31 / km) +80m 3:15 / km

Run for the Animals 5K - ran away from the field from the beginning for a comfortable victory (40 seconds or so margin to second). Team PCRM also had our second and third men in the top ten overall and the second and third place women overall to crush HSUS and the other charity teams.

Cycling 1:20:00 [3]

Cycling portions of getting out to Fountainhead and back - rest being Metro and a lift most of the way back from the park to Vienna with the Strats.

Orienteering race 1:39:22 [4]

QOC Fountainhead Blue - hadn't brought gel for a local meet so ran out of gas on top of the onset of muscular fatigue due to the 5K in the morning. Well behind Eddie's winning time.

Orienteering 30:00 [2]

Pickup of the 5 southeasternmost controls. Did most of this at a very slow jog so will call it level 2 - 1.5 would probably be more accurate.

C • Thanks 2

Saturday May 19, 2007 #

Event: Billygoat

Cycling 1:00:00 [3]

Cycling to dance class to Freer Gallery to C&O Canal Towpath to Cleveland Park and home.

Modern Dance 1:23:00 [1]

First dance class in, I think, months. Deborah teaching. Didn't feel too embarassingly clumsy.

Friday May 18, 2007 #

Running 7:57 [1]

Warmup/cooldown.

Form exercises 23:09 [4]

Silly walks and 3x100m strides.

Cycling 58:00 [3]

Cycling to work. Quite cool temperature for DC in May. Home in time to head to the Library of Congress to join Dan and just barely get allowed out of the mass of people waiting and into the auditorium for a concert by the Borromeo string quartet.

Thursday May 17, 2007 #

Cycling 52:00 [3]

Cycling to work. Ride shortened by a very long screw going through my rear tire - a bit of a mystery why it wasn't lying flat enough for the tire to just roll over it undamaged. I was close enough to work I walked the remaining distance rather than try to patch only to repeat at work with a new tire. Home without any sudden air leakage incidents.

Wednesday May 16, 2007 #

Running 16:10 [1]

Warmup/cooldown/rests.

Form exercises 4:40 [3]

Silly walks as further warmup.

Running 17:57 [5] 4.8 km (3:44 / km)

4x1200m I intervals on grass in monotonically increasing times of 4:26, 4:28, 4:31 and 4:32 - doing these on waking with no food since dinner the previous evening is tough. May also be time to rest a bit so fortunate that the plan is to be a bit easier on my body until Sunday.

In-line Skating 35:00 [3]

Skating to work, having abandoned my bike the previous evening and walked to Silver Spring to see an Ophuls film at the AFI with Dan.

Cycling 41:00 [3]

Home by way of TPSS and the pool then to Cleveland Park to meet Dan returning from balalaika symphony rehearsal.

Swimming 25:00 [3]

All flutterkicking.

Deep Water Running 33:00 [4]

Core exercises 8:00 [4]

Tuesday May 15, 2007 #

Cycling 30:00 [3]

Cycling to work.

C • In the TT selection thread, re... 1

Monday May 14, 2007 #

Cycling 1:06:30 [3]

Cycling to work. Home by way of TPSS in Takoma Park and the pool.

Note

Something of a milestone - for the first time ever, AttackPoint says I've done over 600 hours of training in the last year. Yay me, for piling up the base training over the winter and not getting injured.

Swimming 15:00 [3]

Flutterkicking warmup.

Deep Water Running 45:00 [4]

Core exercises 8:00 [4]

Abdominal stuff during 24.

Sunday May 13, 2007 #

Orienteering 14:51 [5] 3.3 km (4:30 / km)

QOC Annapolis sprint.

Orienteering 41:26 [4] 5.14 km (8:04 / km)

QOC Annapolis short advanced course.

Saturday May 12, 2007 #

Cycling 1:40:00 [3]

Would have logged dance class for first time in a long while but they were shut down to prepare for a performance by some children so nothing but miscellaneous cycling around town - to and from aborted class, to Georgetown, downtown, back to Dance Place for performance and home - to log.

Friday May 11, 2007 #

Cycling 1:00:30 [3]

Work commute in. Home by way of the Silver Sprint TPSS location.

Running 17:28 [1]

Warmup/cooldown/rest between repetitions.

Form exercises 5:04 [3]

A bit of additional warmup before the hard running - still some stiffness/soreness after my fall lingering that needed to be dispelled.

Running 17:38 [5]

4x1200m I intervals on grass. Quite similar to what comments in someone's log inform me Emil Wingstedt is doing although these take me slightly more than 4 minutes apiece and I don't take 3 minutes rest between them (more like 2 and a third). And I don't do them three times a week in addition to working with free weights. In 4:24, 4:23, 4:26 amd 4:25 - evenly paced compared to my usual performances.

Thursday May 10, 2007 #

Running 7:03 [1]

Warmup/cooldown.

Form exercises 33:35 [4]

Silly walks, 10x100m strides, 4 uphill bounding passes and one sprint up the hill on the way home.

Cycling 1:08:30 [3]

Work commute in and home by way of PCRM volunteer night.

Core exercises 8:00 [4]

Abdominal stuff while Dan spectated.

Wednesday May 9, 2007 #

Cycling 1:06:00 [3]

Work commute in. Home by way of the aquatic center.

Swimming 30:00 [3]

All flutterkicking since I've misplaced my goggles. In two blocks of approximately equal length.

Deep Water Running 1:30:00 [4]

Pool running, also in two blocks of approximately equal length. First time I've stayed in the pool until they blow the whistles to tell us to get out.

Tuesday May 8, 2007 #

Cycling 1:25:00 [3]

Work commute in. Cycled downtown after work to meet Dan for dinner, then home.

Monday May 7, 2007 #

Cycling 1:31:00 [3]

Cycling to work. No problem from a bruised right upper quadriceps (big fall on the last long leg on Sunday) so I'm optimistic that this won't be even a pale replay of my injury in February 2006. Don't think I'll try running on it for a day or two more at least though. Home by way of both the Silver Spring and Takoma Park TPSS locations (they have different pricing on some items) then a quick loop taking in the Cleveland Park Magruders and the Adams Morgan Safeway - Dan must be fed, now that she's in town.

Sunday May 6, 2007 #

Orienteering race 1:41:47 [4] 12.89 km (7:54 / km) +357m 6:56 / km

US Team Trials long - as it turns out now that I see full results including all the other non US runners, 6th. Still very happy since a few of my plans for legs can stand to be second guessed, particularly in hindsight given better knowledge of the vegetation than the map afforded, but I executed virtually all of them well. I'm even quite happy with the exception, the leg to the 7th control, in which my direction leaving 6 was a bit off, things didn't look quite right and I slowed down, read the map, and managed to find the control without bailing out to anything. Only really unhappy with my poor decision as to when on the way to 9 to try and read ahead and make my route choice for 10 - lost a bit of time in the area I'm sure the meet notes had in mind with the warning about some trail junctions being easy to miss.

In any case, arguably my best US trials yet. Certainly my most consistent - I'd say the M-21 field was stronger in 2005 but my long result that year was a disappointment. Here's hoping it's a good omen for the Canadian Trials - most male Canadian team contenders seem to be in pretty good form this spring.

Day 3: Blue - Splits

Saturday May 5, 2007 #

Orienteering race 39:47 [4] 5.54 km (7:11 / km) +240m 5:54 / km

US Team Trials Middle - third again. A good race technically and physically except for time lost on 4 (thick and sketchy map), 11 and 13 (bingoish due to sketchiness of map, to my eyes at least). Approximately two minutes lost on 11 particularly frustrating since I have yet to come up with a better explanation than that I actually did navigate to top of the right reentrant and then simply failed to see the low and faded control from that angle (maybe it was partially obscured by something as well) - I just can't make any other scenario fit my memory of the leg. Wish I had a GPS track. Winsplits claims I would have won if error free but no point dwelling on might-have-beens - third is good.

Day 2: Blue/Green - Splits

Friday May 4, 2007 #

Event: US Team Trials

Orienteering race 14:23 [5] 2.98 km (4:50 / km) +65m 4:21 / km

US Team Trials sprint - third. Pulled up short on 9 and then overshot 10. Otherwise a good run technically and physically. Looks as though being perfectly clean would have made a win barely possible but haven't yet looked at WinSplits for this one - it seems all but certain Michael, Hans and quite possibly others would have been still faster if perfectly clean.

Sprint TT (Red/Blue) - Splits