Training Log Archive: jtorrancIn the 31 days ending Oct 31, 2007:
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Wednesday Oct 31, 2007 #
Cycling 1:02:00 [3]
Cycling to work. Home by way of the pool. Some eggs got thrown at me on the way home from the pool while cycling along Georgia Avenue - apparently, Halloween revellers in NE DC love all their neighbours so much they can't find any buildings they're willing to egg. Or they're hooligans with generously, no appreciation of mortality, or, ungenerously, no respect for human life.
Deep Water Running 35:00 [4]
Once more without any warmup as I needed to get home and update the vetting plan for the weekend.
Strength 15:00 [2]
One-legged squats with backpack.
Monday Oct 29, 2007 #
Cycling 30:00 [3]
Cycling to work. Cool enough I broke out the light winter gloves and the headband I use to prevent my ears freezing while cycling, though still nothing too impressive in the way of cold. Home by way of the aquatic center.
Deep Water Running 35:00 [4]
Another 10K rehearsal. No flutterkicking since I wanted to get to a library in time to pick up some items on which my holds were about to expire. Just made it, though I had to knock piteously on the window to get them to let me in since they'd locked the front door somewhat ahead of closing time.
Strength 15:00 [2]
One-legged squats with backpack.
Core exercises 6:00 [4]
Abdominal exercises.
Sunday Oct 28, 2007 #
Note
My parents were in town, passing through on the way to a soils conference in New Orleans, so a rest day with some museums and dinner downtown.
Saturday Oct 27, 2007 #
Note
American Classic 5K? Nope, as I'll be busy hanging controls for a low key pre-US Champs training session for whoever's interested.
Cycling 1:02:00 [3]
Cycling from home to Foggy Bottom then from Vienna to Hemlock Overlook. Had slept in beyond the planned time so didn't dawdle.
Orienteering 1:15:00 [2]
Hanging the controls for the training exercise. Fortunately, the course crossed over itself many times so the distance covered to hang the bags was much less than the total course distance (which was probably 9 or 10 km, maybe a bit more - I didn't actually measure it). Had to change two of my planned control locations - one a non-existant ditch in a very nearly imaginary shallow reentrant, the other a pit that could have been created by one person with a shovel in 30 seconds).
Orienteering 1:01:00 [2]
Control pickup after the training (for which the weather, turnout and reviews were all gratifyingly good). This time I used the map without trails and changed the order from the one I hung them in to extract some technical training value from the day myself beyond that involved in making sure I put the bags in the right spots in the first place. Would have finished in a bit less than an hour but almost forgot to get the third last control in my plan at all and had to backtract from partway between the second last and last ones.
Cycling 1:10:00 [2]
The reverse of the morning cycling, tired and uphill from Foggy Bottom to home.
Friday Oct 26, 2007 #
Core exercises 12:00 [4]
Abdominal exercises and some back extensions.
Cycling 1:05:00 [3]
Cycling to work - not raining at the time but that probably won't last. Though maybe it will rain itself out by the time I head home. And, dreaming on, not have any rain left for tomorrow when I'm at and travelling to and from Hemlock Overlook. Home by way of TPSS and the aquatic center through the rain.
Swimming 15:00 [3]
Flutterkicking.
Deep Water Running 35:00 [5]
Another 10K simulation.
Thursday Oct 25, 2007 #
Cycling 1:30:00 [3]
Another damp ride in, though no noticeable rain was actually falling and I dug up my neoprene booties last night to complement my fenders so I laugh disdainfully at moisture on the pavement. Also to PCRM and the MLK library on the way home in the evening.
Strength 15:00 [2]
One-legged squats with the backpack. Focused, on a few sets of them, on moving slowly so as not to let momentum make it easier.
Wednesday Oct 24, 2007 #
Cycling 1:03:00 [3]
Cycling to work through the first real though light rain the area has had in over a month. Home by way of the aquatic center.
Swimming 20:00 [3]
Flutterkicking warmup.
Deep Water Running 40:00 [4]
Maybe I wasn't pushing as hard as in similar sessions recently. Either that or I'm getting accustomed to this. Have now signed up for the 10K on November 11th - my first since 1998 when I set my PR of 34:59 - so these workouts are driven by the combination of not really wanting to stay in the pool longer than an hour but wanting to be prepared for around 35 mimutes of hard effort. I'm a bit worried I might have trouble pacing myself suitably for a 10K when all my road racing the past few years has been 5Ks.
Strength 3:00 [2]
Eccentric hamstring exercises.
Tuesday Oct 23, 2007 #
In-line Skating 1:07:00 [3]
Skated in and home again. Fortunately, the replacement mounting hardware for my rear rack arrived shortly after I got in so I should be back on my bicycle tomorrow.
Strength 14:00 [3]
More one-legged squats.
Core exercises 10:00 [4]
Abdominal exercises.
Monday Oct 22, 2007 #
Swimming 24:00 [3]
Flutterkicking warmup.
Deep Water Running 35:00 [4]
No weather to cut the deep water running short this time. Walked home afterwards but won't log it.
Sunday Oct 21, 2007 #
Running 6:12 [1]
Warmup and cooldown.
Form exercises 29:34 [4]
Silly walks, 8x100m strides and one time up the hill on the way home.
Running 1:32 [5] 0.5 km (3:04 / km) +13m 2:43 / km
After enough of the silly walks and strides to make an adequate warmup, first stab since early September at my raw speed test. 1:32:00 compared to a previous best of 1:35 and I didn't even feel particularly on, not that that's a completely reliable guide to how well I'm actually performing. Will have to drop the time a bit more before I conclude that the one-legged squats are raising my top speed but encouraging.
Core exercises 12:00 [4]
Abdominal exercises and some back extensions.
Strength 14:00 [3]
Took the time before this to change to my old expedition backpack and a larger load composed entirely of books. I think the result is definitely heavy enough for the one-legged squats to improve my maximum strength. In fact, I'm glad I backed off on the last few large books I initially had in the load - it feels quite hard enough now and softly softly still seems like a good policy.
Saturday Oct 20, 2007 #
Cycling 32:00 [3]
To dance class and heading north from Glenmont Metro afterwards. Would have done much more cycling but a major mechanical problem interfered - I ended up walking a few miles back to the Metro system.
Modern Dance 1:20:00 [1]
Have I done a modern dance class before now this fall? If not, this may be the only one. Got asked at the front desk whether I was some guy who'd called for directions - take that for an indication of how seldom I darken Dance Place's door these days. Was good - didn't even feel terribly clumsy.
Friday Oct 19, 2007 #
Cycling 1:03:00 [3]
Cycling to work. Home by way of the Silver Spring TPSS and the aquatic center.
Swimming 20:00 [3]
Flutterkicking.
Deep Water Running 30:00 [4]
Had planned to go a bit longer but thunderstorm interfered.
Core exercises 10:00 [4]
Abdominal exercises.
Strength 14:00 [2]
One-legged squats with backpack. Up the weight and switch to larger backpack next time.
Thursday Oct 18, 2007 #
Cycling 1:03:00 [3]
Cycling to work. Home by way of PCRM volunteer night.
Wednesday Oct 17, 2007 #
Cycling 1:02:00 [3]
Cycling to work. Home by way of the aquatic center.
Swimming 20:00 [3]
Flutterkicking warmup.
Deep Water Running 40:00 [4]
Hard DWR session - very close to 10K race effort.
Core exercises 10:00 [4]
Abdominal exercises.
Strength 14:00 [2]
One-legged squats with backpack. Definitely feeling these but can't help thinking it's going to take a while at my current pace of adding resistance before these do anything for my maximum strength. Still, lots of time to add weight gradually and only one set of knees to get me through the process and most if not all of the rest of my life.
Tuesday Oct 16, 2007 #
Hiking 1:05:00 [3]
Cycling to work. Home by way of Bethesda, catching a ride with Nadim out to a US Champs-focused QOC BOD meeting.
Monday Oct 15, 2007 #
Cycling 27:00 [3]
Home from work.
Core exercises 10:00 [4]
Abdominal exercises and some back extensions.
Strength 13:00 [2]
One-legged squats with the backpack, augmented by a few more bottles of water. Will have to shift to larger backpack in the next step change in resistance.
Sunday Oct 14, 2007 #
Note
Boo! Run for Life 10K? Little Bennett's Revenge Cross Country 5K? Actually, almost certainly going to Bloomington so a relatively restful weekend physically.
Hiking 2:24:00 [1] 6.8 mi (21:11 / mi)
Hiking the Pate Hollow Trail near Bloomington with Dan. Very nice day out. Saw various birds and one deer.
Earlier in day did unlogged walking around the IU Varsity Cross Country course, where Dan is doing her running these days that isn't between apartment and school. And hopes to do skiing once the weather cooperates. Also nice, though could stand to be shadier. Actually, more trees scattered about would be nice even if they didn't provide all that much more shade. Though they would make life harder for whoever mows the grass.
Earlier in day did unlogged walking around the IU Varsity Cross Country course, where Dan is doing her running these days that isn't between apartment and school. And hopes to do skiing once the weather cooperates. Also nice, though could stand to be shadier. Actually, more trees scattered about would be nice even if they didn't provide all that much more shade. Though they would make life harder for whoever mows the grass.
Friday Oct 12, 2007 #
Strength 11:00 [2]
One-legged squats with backpack in the morning. Discovered someone is showing early episodes of "Angel" in the AM - not tempting enough to wake up for expressly but could have been worse for something to watch during this. Think I will add weight to the backpack the first session next week.
Cycling 30:00 [3]
Cycling to work.
Thursday Oct 11, 2007 #
Cycling 1:03:00 [3]
Cycling to work, in suddenly much cooler temps than yesterday and against a headwind. Home by way of PCRM volunteer night.
Core exercises 8:00 [4]
Abdominal stuff before heading to bed.
Wednesday Oct 10, 2007 #
Cycling 1:02:00 [3]
Work commute uphill direction. Downhill by way of the Takoma Park TPSS.
Core exercises 8:00 [4]
Abdominal stuff.
Strength 11:00 [2]
One-legged squats with the backpack again.
Tuesday Oct 9, 2007 #
Cycling 57:00 [3]
Cycling to work and directly home to spend most of the evening communing with OCAD.
Monday Oct 8, 2007 #
Cycling 1:00:00 [3]
Cycling to work - feet, etc. all feeling surprisingly good. Home with a slight diversion to buy food - granola and Mutsu apples. Though I mourn the passing of watermelons, the wide availability of more variety of apples is some consolation.
Core exercises 8:00 [4]
Abdominal exercises as a break from OCAD work.
Strength 10:00 [2]
One-legged squats with the moderately heavy backpack again. Only do these 15 at a time. Will stick with this for a bit longer before any moves to make the backpack heavier.
Sunday Oct 7, 2007 #
Event: Hudson Highlander 2007
Event: Susquehanna Stumble X
Orienteering race 3:34:53 **** 26.3 km (8:10 / km)
Hudson Highlander XII - first, despite a couple of significant errors, one big loss of map contact that turned out fairly well (Wyatt got ahead while I was figuring out which enormous hill I was on top of but at least I figured it out correctly with my first try and it turned out to be the one I'd intended on attacking the control from), and apparently some less than ideal route choices on the first two long legs. The big route choice legs and high level of physical challenge early really broke the field up - I never saw any of my competitors after punching the sixth control just ahead of Wyatt. Slowed down enormously on the last loop as my ankles tired, feet complained (though, thankfully, I had nothing like the foot troubles Wyatt and particularly Ross did), and muscular fatigue set in but had more than enough lead given the absence of fresh pursuers.
Saturday Oct 6, 2007 #
Note
Race for Cooperative Development 5K?
Hiking 2:00:00 [1]
Four hours of field checking before I had to leave to catch my ride to the Highlander, cut in half since it involved much standing still.
Friday Oct 5, 2007 #
Cycling 57:00 [3]
Round trip cycling commute.
Thursday Oct 4, 2007 #
Cycling 30:00 [3]
Biking to work. Think feet are okay again after last weekend but don't want to do too much on them pre-Highlander, especially when I'm already committed to spending Saturday morning walking around PWFP. Knees definitely feeling back to normal. Wish I were certain I could go to the pool - it is beginning to look plausible that the scab on my trail rash could take it. But a week of sticking to cycling won't be the worst thing in the world.
Wednesday Oct 3, 2007 #
Cycling 1:02:00 [3]
Cycling to work. Wish I could go to the pool but suspect prolonged immersion would still do bad things to my healing trail rash from Sunday. Home by the way of the Chevy Chase Branch of the library, where I picked up what looks like a better Czech on tape resource than the one I found at MLK, and some produce acquisition (mmm... cabbage).
Tuesday Oct 2, 2007 #
Cycling 1:02:00 [3]
Cycling in. Knees feel back to normal although the banged up area below the right knee is still sore. Shouldn't cause me any problems by Highlander time is my current estimate. Except maybe if I fall on it again. Home by way of grocery shopping in Takoma Park.
Core exercises 7:00 [4]
The usual abdominal stuff, though perhaps I ought to be a bit more consistent if I'm going to call it usual.
Monday Oct 1, 2007 #
Cycling 59:00 [3]
A somewhat slower than usual ride in to work. Nothing terribly painful but the right knee certainly nowhere near back to normal yet. Gently home with no stops along the way.