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Training Log Archive: j-man

In the 7 days ending Apr 11, 2009:

activity # timemileskm+m
  Run6 6:41:00 23.09 37.16 110
  Weight training3 1:32:00
  Orienteering1 1:25:26 7.15(11:57) 11.5(7:26) 490
  Total6 9:38:26 30.24 48.66 600

» now

Saturday Apr 11, 2009 #

(rest day)

We moved today. It was exhausting and precluded real training. I don't know that this activity was constructive for my overal training objectives, so I'll log it as a rest day.

Friday Apr 10, 2009 #


I made a partial effort to state my case in another forum, so I will just restate it here for my own conscience:

1) I still think the M/F21 middle finals for the CSU A event are too long.
2) Both day 1 green courses are too long, but especially Green Y.

I hope I am wrong.

With respect to point 2, I will be wrong if winning times on green are 50-55 minutes. With respect to point 1, I will be wrong if winning times are more than 30 minutes*. By those criteria I do not expect to be wrong, but I suppose people do dispute what is wrong and right these days.

* This criterion is not currently reflected in the current USOF rules, but it is in the soon to be published USOF rules for middle events that include multiple courses on one day. Those rules changes nod to recent program changes at WOC, for instance, where qualis had a winning time of 25 minutes and the final 33 minutes. I suppose it is germane whether US "elite" performances are more or less susceptible to relative degradation when running back to back on one day. I don't have an opinion about that.

Run 16:00 [2]
shoes: 9 2007 Saucony


Run 6:00 [2]
shoes: 9 2007 Saucony

Warmup, part 2. First 3 minutes at 7mph, then 2 at 8, and 1 at 8.5.

Run 20:00 intensity: (13:00 @2) + (4:00 @3) + (3:00 @4) 2.78 mi (7:12 / mi)
shoes: 9 2007 Saucony

This was silly easy.

Level 8, 8.1 mph. Took it up to 8.5 at 16, and then to 10 by 19, and 10.5 by 19:30. It all felt swell.

Run 16:00 intensity: (10:00 @2) + (4:00 @3) + (2:00 @4) 1.6 mi (10:00 / mi)
shoes: 9 2007 Saucony

Started at level 6, then went up to 8, 10, and 12% over the last 6 minutes, by 2.

Run warm up/down 2:00 [2]
shoes: 9 2007 Saucony

Just some random cooldown.

Weight training 32:00 intensity: (15:00 @2) + (17:00 @3)

Some machines and then 3 circuits

Magnificent came on as I was finishing up and that is such a great song I had to do some extra.

Thursday Apr 9, 2009 #

Run 1:28:00 [3] 12.0 mi (7:20 / mi)
shoes: Reebok Bobby Curtis

Run warm up/down 3:00 [2]
shoes: Reebok Bobby Curtis


Wednesday Apr 8, 2009 #

Weight training 30:00 [2]

Machines and into threee circuits, like last time. Finished 2 minutes early so some more abs and pushups. Also, did some jumpies for the first time in ages. Didn't hurt the butt, but did hurt my left ankle on the left and right sides of my heel.

Also, I noticed that my left knee (not the one I injured last year) clicks when I go down into deep squats. It doesn't hurt when doing this, but it is weird.

Run 1:00:00 intensity: (10:00 @1) + (50:00 @2)
shoes: Reebok Bobby Curtis

A total of 1 hour of running. Mostly 1% grade and very easy.

Tuesday Apr 7, 2009 #

Run 30:00 [2] 3.0 mi (10:00 / mi) +110m 8:59 / mi
shoes: Reebok Bobby Curtis

Real easy warmup.

Run 5:00 [2]
shoes: Reebok Bobby Curtis

6mph up to 8mph.

Run 20:00 intensity: (10:00 @2) + (5:00 @3) + (5:00 @4) 2.71 mi (7:23 / mi)
shoes: Reebok Bobby Curtis

8mph, level 8 hills, with acceleration during the last 4 minutes.

Run warm up/down 5:00 [1]
shoes: Reebok Bobby Curtis


Run 30:00 intensity: (17:00 @2) + (10:00 @3) + (2:30 @4) + (30 @5)
shoes: Reebok Bobby Curtis

Started at 6mph and 3%, then went to 4% at 15, 5% at 20, and 6% at 25 through 27. Then went faster, through 10.5mph during last few minutes.

Monday Apr 6, 2009 #

Run 1:30:00 intensity: (6:00 @1) + (44:00 @2) + (40:00 @3)
shoes: 9 2007 Saucony

Same route as last time (the one turning around at the end of the dock) including the little coda at the end.

I didn't have a watch and wasn't sure of the time, so I wanted to ensure I got it all in.

Debut of the iPod Shuffle (a marvelous device.)

All systems felt great, especially the legs, through halfway. Didn't feel so fast on the way back. There was a bit of wind.

[The legs also felt pretty good yesterday (e.g., they weren't tired a little bit after finishing) yet I am slow. I must not have worked hard enough yesterday.]


While it is too early to declare victory, my feelings towards DVOA may be about to improve. And it has nothing to do with the relays.

If certain things happen, and they may well, some of my principal complaints will be on their way to being redressed.

Weight training 30:00 [3]

Leg machines and 3 circuits.

Sunday Apr 5, 2009 #

Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Spring 2009 Integrators

Easy warmup on the trail.

Orienteering race 1:25:26 [4] *** 11.5 km (7:26 / km) +490m 6:07 / km
shoes: Spring 2009 Integrators

2009 Flying Pig Blue Long. Another really, really nice course. Almost too nice. There were moments during that course that I felt like I was out running in the park. It was beautiful. Course setting was also quite good, again demonstrating OCIN's unerring ability to get the most out of marginal terrain.

My performance was lacking.


Another OCIN accomplishment--really good map printing. Granted, it isn't highly complex terrain, but their printing was of equal utility with offset, and I can rarely say that.

They do such a great job with their meets. What a club! If only the terrain was better...

(One caveat--there has been a tendency for them to set inappropriate beginners' legs on relays and apparently they did so this time as well.)

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