Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: jtorranc

In the 31 days ending Jul 31, 2009:

activity	#	time	miles	km	+m
Cycling	17	11:55:46
Orienteering	7	11:47:06	13.11	21.1	285
Running	7	2:59:13	12.1	19.47
In-line Skating	5	2:35:00
Swimming	2	1:30:00
Form exercises	3	53:18
Deep Water Running	1	25:00
Total	25	32:05:23	25.21	40.57	285

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Friday Jul 31, 2009 #

Cycling 57:00 [3]

Cycling to work and back.

Note

McKeldin
All Ran-it Granite maps
Greenbelt
Great Falls (VA) - not currently accessible for orienteering
Soldiers Delight -ditto
Rosaryville, where one patch has been confirmed
and now Wheaton, where "several additional patches of blooming WLBG" have just been reported.

Wavyleaf basketgrass marches on.

Form exercises 13:54 [4]

Silly walks.

Running 13:34 [5]

14 cycles of Billat intervals (30 seconds nearly sprinting, 30 seconds at half the speed, repeat).

Thursday Jul 30, 2009 #

In-line Skating 35:00 [3]

Skating to work.

Cycling 29:00 [3]

Cycling home. Dinner and seeing Up with Dan and nieces in Silver Spring on the way.

Wednesday Jul 29, 2009 #

Orienteering 56:13 [4] 6.3 km (8:55 / km) +190m 7:45 / km

More training at Avalon thanks to Ted - exceptionally humid. Logged time is less the time I spent after I found the mapped rockpile (unworthy though it is of the term) which was supposed to be the eighth control until I spotted the streamer on the other submappable rockpile somewhat to the north.

Tuesday Jul 28, 2009 #

Running 3:56 [1]

Minimal warmup/cooldown.

Form exercises 11:02 [4]

Also minimal silly walks - couldn't stand to do absolutely no exercise.

Monday Jul 27, 2009 #

Cycling 30:00 [3]

Cycling to work.

C • Invasive plant removal? 8

Sunday Jul 26, 2009 #

Event: DVOA Hickory Run

Saturday Jul 25, 2009 #

Note

Spent weekend in Manhattan visiting Dan's sister. Her niece is now a little over a year old and we hadn't seen her since she was just over a month - will have to visit more frequently than that now that Dan is on the east coast.

Friday Jul 24, 2009 #

Cycling 56:00 [3]

Cycling to work and back.

Thursday Jul 23, 2009 #

Cycling 1:05:00 [3]

Cycling to work. Home by way of PCRM, the Cleveland Park library and some grocery shopping in Adams Morgan.

Wednesday Jul 22, 2009 #

In-line Skating 25:00 [3]

Getting to Silver Spring to meet Dan and Corinne.

Orienteering 31:16 [4] 4.4 km (7:06 / km) +95m 6:25 / km

O training, with Eddie chasing me from 30 seconds back (he caught me but didn't quite manage to outsprint me at the end).

Tuesday Jul 21, 2009 #

Cycling 57:00 [3]

Cycling to work and back.

Running 18:19 [5] 4.87 km (3:46 / km)

4x1217m intervals in 4:31, 4:34, 4:37 and 4:38. Decided to do these in heavy trail running shoes so arguably these are equivalent to faster times recently in lighter shoes. Surprised second one was slower than first though - I felt like I was working through lots of stiffness from the tag on Sunday in the first one.

Monday Jul 20, 2009 #

Cycling 30:00 [3]

Cycling home with some grocery shopping en route.

Form exercises 28:22 [4]

Silly walks, hill sprints and a couple of 100m strides.

Friday Jul 17, 2009 #

Cycling 30:00 [3]

Cycling to work.

Thursday Jul 16, 2009 #

In-line Skating 35:00 [3]

Skated to work.

Cycling 32:00 [3]

Cycling home by way of PCRM.

Wednesday Jul 15, 2009 #

Cycling 30:00 [3]

Cycling to work - doesn't seem to bother the knee, which felt fine on waking. Will see how orienteering training affects it this evening.

Orienteering 40:14 [4] 5.1 km (7:53 / km)

Another training session near McKeldin courtesy of Ted. The wineberries were now virtually all ripe, though the ones at the peak of flavour were still a minority.

Left knee also happy with this.

Tuesday Jul 14, 2009 #

Cycling 59:00 [3]

Cycling to work and back.

Note

Aborted a running training session after I got home when my left knee felt funny a few hundred meters out the door. Here's hoping it's nothing.

Monday Jul 13, 2009 #

Swimming 55:00 [2]

Flutterkicking recovery workout.

Cycling 30:00 [3]

Cycling home then a bit further to meet Dan.

Sunday Jul 12, 2009 #

Event: DVOA French Creek East

Orienteering race 2:37:09 [3]

DVOA FCE Blue - another day of wading through ferns covering rocky ground and simply stumbling on rocky ground. Was pretty clean through 11 controls, then I'm convinced the twelfth was mishung (the charcoal terrace I found initially on my careful though fairly long bearing from a distinct attackpoint definitely had a rockfield immediately south of it but it was by no means clear to me that the place I eventually found the control at did. Also, its charcoal terraceness was somewhat suspect in Eddie's opinion.) and after that I was horribly sloppy, particularly on 15, where I only thought I knew where I was as I crossed the power line cut - fatigue, I suppose, and perhaps the effect of having to look down even more as my ankle strength gave out in order to avoid an ankle busting misstep.

Orienteering 1:20:00 [1]

Went out and retrieved the last ten of Randy's streamers plus the two controls of mine that I'd failed to retrieve on Saturday. Mostly walking with occasional jogging plus about a 1.5km jog back to my rental car once I got the last control.

Saturday Jul 11, 2009 #

Orienteering 1:19:00 [3]

Compass and pace training that Randy designed and hung for us - much thanks for that.

Orienteering 3:01:54 [2]

Afternoon training, first hanging 5 controls then running the course. Should have altered course in light of where we learned ferns were rampant in the morning but that would still have left Eddie hanging six controls in the middle of mostly horrible vegetation in the area south and southwest of the campground - it's positively heroic that he found all the control features. I made it around everything but the last two legs to pick up two controls that I hung myself - didn't want to make us late getting to Clem and Dasha's.

Friday Jul 10, 2009 #

Cycling 30:00 [3]

Cycling to work.

Thursday Jul 9, 2009 #

Cycling 1:03:00 [3]

Cycling to work. Home by way of PCRM.

Running 15:46 [1]

Warmup/cooldown/rests.

Running 18:25 [5] 4.87 km (3:47 / km)

4x1217m intervals in 4:34, 4:31, 4:39 and 4:41. Slowness I think mostly due to progressive darkening making me slow unconsciously as I couldn't see the footing as well. Not that the first two intervals were so fast either. Hopefully perceived effort was accurate enough that this still served the intended training purpose.