Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: jtorranc

In the 31 days ending Jul 31, 2007:

activity

time

miles

Cycling

20:21:00

Orienteering

12:15:05

1.24

2.0

Deep Water Running

5:05:00

Form exercises

3:20:55

Running

2:53:11

11.93

19.2

Swimming

2:37:00

Mapping

2:30:00

Paddling

1:00:00

Core exercises

14:00

Strength

2:00

Total

50:18:11

13.17

21.2

5:40

0:00

» now

Tuesday Jul 31, 2007 #

Cycling 1:06:00 [3]

Cycling to work on no breakfast (bed was especially magnetic) so slowly. Much training and racing during the COC week to enter and I'd better not wait too much longer to do it. For now, the middle and long were problematic - I feel tantalisingly close to being able to race well on a map like that but the combination of thick and technical still seems to be enough to give me big problems (something to address, if at all possible, before next year's COCs since the Smith seem to be saying Fundy also combines thick and technical) - but that's nowhere near discouraging enough to dim winning my first Canadian Championship in the sprint.

Home again by way of TPSS. Meant to go to the pool but realised I didn't have a lock to secure my stuff while swimming.

C • First championship... 1

Running 6:28 [1]

Warmup and cooldown.

Form exercises 32:44 [4]

Silly walks and six uphill bounding passes. Still felt some stiffness from the weekend so didn't want to try any specially fast running, i.e. strides.

Sunday Jul 29, 2007 #

Orienteering race 2:31:12 [4]

COC long - haven't confirmed with splits but believe I was doing fairly well until huge problems on both 8 and 9. Then fairly okay until the last loop, on which I probably should have slowed down a bit more and tried to be cleaner rather than make so many mistakes trying to move fast while fatigued.

Saturday Jul 28, 2007 #

Orienteering race 55:06 [4]

Disastrous COC middle - messed up my attack on 1 and took a few minutes to relocate, other small problems but real killer was attacking 10 three times. Some consolation in the high variability of others' experiences with 10 but I still ought to have responded better, i.e. at least come in from the south on the third, if not the second, attack since attacking from the hill just off the trail to the east was clearly not working.

I'll note that it was a big problem in a thick area with relatively vague contour variations, much like the approach to 1. Something to work on either by taking safer and, if necessary, slower approaches or by improving skills.

Friday Jul 27, 2007 #

Orienteering race 13:33 [5]

COC sprint - victory by four seconds with quite a good though not a flawless race.

Thursday Jul 26, 2007 #

Orienteering 8:50 [5] 2.0 km (4:25 / km)

Media/VIP race in the sprint model area after leading a Shaw cameraman to intercept his accompanying reported running the course with Brent at a few points.

Wednesday Jul 25, 2007 #

Orienteering 30:00 [2]

Doing a relocation exercise with some juniors - me leading them somewhere while they didn't look at their maps and compasses and then them trying to figure out where we'd ended up. They did fairly well, though there was something of a tendency to leap to conclusions without considering all the features visible around us.

Orienteering 23:12 [4]

One-person relay in the COC warmup area to close out the Ebs Trails part of the Sass Peepre camp.

Tuesday Jul 24, 2007 #

Orienteering 2:30:00 [2]

Hanging controls for and then running a line-O in the morning. Hanging a handful of controls for and then running a course tending to medium length legs in the afternoon.

Monday Jul 23, 2007 #

Orienteering 2:00:00 [2]

Hanging controls for, running with juniors, and picking up controls for a control picking course as the kickoff exercise for the Sass Peepre camp.

Sunday Jul 22, 2007 #

Orienteering 1:03:12 [4]

COC Night-O - wasted time on the second control learning that trying to go through the forest was a very bad move. Otherwise navigated pretty well but annoyed with myself for leaving out one control I should have picked up on my way to the NW corner of the map and then forgot to loop back for as I started meandering back south and east.

Saturday Jul 21, 2007 #

Event: Canadian Championships 2007 Saskatchewan

Friday Jul 20, 2007 #

Running 6:09 [3]

Warmup/cooldown.

Form exercises 23:04 [4]

Silly walks and 8x100m strides.

Cycling 57:00 [3]

Commute in. Pleasantly cool today relative to DC seasonal norms. Home with no side trips.

Running 16:16 [1]

Warmup/cooldown/!2.5 minute rests between repetitions.

Running 17:32 [5] 4.8 km (3:39 / km)

Last 4x1200m I intervals before leaving for COCs (log'll be quiet or at least infrequently updated until I return) in 4:20, 4:20, 4:25 and 4:27. Still cool by July DC standards so can't ascribe the slowing purely to overheating. Guess I am doing these fast enough; jury still out whether I might be doing them too fast/faster than necessary. Not like I'm doing them with competition to make me push too hard, at least.

Thursday Jul 19, 2007 #

Cycling 1:01:00 [3]

Work commute - direct both way with a bit of added distance at the end since I was going to a Library Friends group meeting at another member's house a few blocks away

Wednesday Jul 18, 2007 #

Cycling 1:20:00 [3]

Cycling to work then home by way of the aquatic center and the MLK library, where the Colloquial Ukrainian tapes and book still weren't shelved but were visible on some shelves behind the AV circulation desk.

Swimming 15:00 [3]

Flutterkicking warmup, no fins.

Deep Water Running 45:00 [4]

Tuesday Jul 17, 2007 #

Cycling 55:30 [3]

Cycling to work and home again. No diversions.

Running 17:19 [1]

Warmup/cooldown/rest between repetitions.

Running 17:24 [5] 4.8 km (3:37 / km)

4x1200m I intervals on grass in 4:21, 4:20, 4:19 and 4:24. Pity the trend couldn't have held up for four of them but heat and humidity, though not extreme for DC in July, had to have some effect.

C • Hot, hot, hot 1

Monday Jul 16, 2007 #

Cycling 1:00:00 [3]

To work by way of the aquatic center. DIrectly home, though I stopped for the first chinups in a little while.

Swimming 16:00 [3]

Flutterkicking without fins.

Deep Water Running 48:00 [3]

Running 6:00 [1]

Warmup/cooldown.

Form exercises 38:53 [4]

A sweaty session waiting for a thunderstorm that never came - silly walks, lucky 13x100m strides and 6 uphill bounding passes.

Sunday Jul 15, 2007 #

Cycling 40:00 [3]

Had planned on going to the pool but remembered to check what was going on culturally and therefore spent the afternoon seeing the first film of this year's Made in Hong Kong series at the Freer Gallery.

Saturday Jul 14, 2007 #

Cycling 3:10:00 [3]

Cycling downtown, then from Franconia-Springfield Metro to Prince William Forest Park and back.

Mapping 2:30:00 [1]

Five hours afoot in the terrain, discounted for much standing still.

Friday Jul 13, 2007 #

Cycling 59:30 [3]

Cycling to work. Home by way of the SIlver Spring TPSS.

Running 15:26 [1]

Warmup/cooldown/rest between repetitions.

Running 17:38 [5] 4.8 km (3:40 / km)

4x1200m I intervals on grass in 4:21, 4:21, 4:26 and 4:30. May have slowed more than fatigue dictated since I got sucked into watching the end of the Spongebob Squarepants movie on TV and didn't head out to run until it was nearly dark and therefore progressively darker during the workout.

Thursday Jul 12, 2007 #

Running 7:06 [1]

Warmup/cooldown.

Form exercises 34:17 [4]

Silly walks and 12x100m strides. Definitely time to get outside and do runningish things now that we're no longer having heat advisories.

Cycling 1:29:30 [3]

Cycling to work and home by way of the aquatic center and the MLK library (where they hadn't yet managed to move the Ukrainian book and tape package the ten feet from where I returned it on Monday to its proper place on the shelves, nor could it be found where they keep AV materials they haven't had time to reshelve yet - a shining example of business as usual at DCPL).

Swimming 13:00 [3]

Flutterkicking without fins.

Deep Water Running 34:00 [4]

Slightly shorter running session than usual since I wanted some evening left even after visiting the library.

Wednesday Jul 11, 2007 #

Cycling 50:00 [3]

Cycling to work. Also home from Capitol Hill Arts Workshop after seeing The Thief of Baghdad - there weren't kidding about the sets, etc. being magical but I can't help thinking Douglas Fairbanks should have worn a mask more often. It also didn't seem to me that he was doing anything quite at the awesome level of physical grace some of the scenes in The Mark of Zorro contained.

Cycling 41:00 [4]

From work to Capitol Hill Arts Workshop for the film. I've gradually come to the realisation that it almost certainly makes sense to head over to North Capitol St rather than take Georgia Avenue downtown when heading to the area around Capitol Hill (fewer lights per unit distance, partly due to being able to take tunnels under New York and Rhode Island Avenues) but hadn't realised it was possible to get there quite this fast, even with maximally favourable timing of lights.

Tuesday Jul 10, 2007 #

Cycling 1:09:30 [3]

Commute in. Another hot day in the making but nowhere near the oppressiveness of early yesterday evening. Yet.

Home by way of Bethesda to pick up the QOC GPS and my new OCAD 9 CD from Nadim and Peggy. Still not quite as oppressively hot and humid as Monday evening.

C • QOC GPS? 4

Monday Jul 9, 2007 #

Cycling 55:00 [3]

From work to the aquatic center to the MLK Library to the Safeway near home - had to walk from there as I bought more than I could manage to pack properly in my panniers. Coming north on 16th St four or five blocks north of the White House I witnessed a manhole cover getting blown up by some subterranean explosion about forty meters behind me (on, I might add, the other side of the street so not precisely a near miss) - just heard the blast at first while stopped for a red light and turned around to see about a ten foot plume of flame coming out of the hole along with quite a lot of smoke, though both died down pretty quickly.

Swimming 20:00 [3]

Flutterkicking sans fins.

Deep Water Running 40:00 [4]

Had thought of doing intervals outside the first evening back from the weekend of rest but the heat made that notion distinctly unnattractive. probably ineffective too as keeping the aerobic intensity high enough would have been an epic struggle. Much nicer in the pool, which was surprisingly empty of exercisers at first, though there were many people more than usual recreating in the shallow end.

Sunday Jul 8, 2007 #

Paddling 1:00:00 [1]

Canoeing around Griffey Lake north of Bloomington with Dan, disturbing the sunbathing of many turtles and watching dragonflies and swallows and raptors of some sort and various sized fish and small insects that skate and hop supported by surface tension, though not the ones I'm used to seeing on streams. Also two storks (correction - herons) and two woodpeckers and two small and cute toads during a subsequent easy hike.

Note

Late in the evening, having finished moving Dan and preparing to go to bed so I'd be rested enough to drive to the airport in time for my 6:20am flight to DC, managed a sustained twenty minutes of so of rising panic after misplacing the rental car keys under circumstances that made it appear increasingly likely over time that I'd locked them in the trunk while fetching the last armfuls of her stuff. Managed to find them a few minutes after summoning a locksmith, who fortunately turned out to be easily de-summoned. Could have done without that, particularly since it appeared as though Dan might have been stressing over it even slightly more than I was.

Friday Jul 6, 2007 #

Running 6:34 [1]

Warmup/cooldown.

Form exercises 37:09 [4]

Silly walks and 12x100m strides. Last training before restful weekend.

Cycling 30:00 [3]

Work commute in with remaining stuff needed for a weekend in Bloomington not slated to include any orienteering.

Thursday Jul 5, 2007 #

Cycling 1:01:00 [3]

Cycling to work carrying a small (or at least low density) first installment of things to take to Bloomington with me. Home by way of the aquatic center.

Swimming 21:00 [3]

Flutterkicking sans fins.

Deep Water Running 41:00 [4]

Core exercises 7:00 [4]