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Training Log Archive: jtorranc

In the 7 days ending Nov 14, 2004:

activity # timemileskm+m
  Cycling5 6:17:00 73.0(5:10) 117.48(3:13)
  Orienteering1 1:42:37 8.23(12:28) 13.25(7:45) 445
  Modern Dance1 1:05:00
  Running1 42:17 3.11 5.0 1
  Form exercises1 42:00
  Strength1 8:00
  Total7 10:36:54 84.34 135.73 446

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Sunday Nov 14, 2004 #


Mid-Atlantics at Hammond Rocks.

Orienteering 1:20:46 [4] 9.55 km (8:27 / km) +305m 7:18 / km

Mid-Atlantics Blue - technically non-disastrous but not great race on a tough combination of leaves, fairly rocky ground and blueberry bushes or similar. May be able to blame three to five minutes on the 5K the previous morning but that would still leave Randy blowing me away - impressive run for him.

Orienteering 21:51 [4] 3.7 km (5:54 / km) +140m 4:58 / km

Leg 2 of Mid-Atlantic Relay on a team with Nadim and Peggy - Nadim did well, even outsprinting Randy to the first exchange, I managed to run away from Clem on a course of definitely slightly lower technical difficulty than the Blue earlier but only handed Peggy a minute and a half to two minutes lead over Wyatt. Turned out not to be enough, even with the 5 minute penalty for DVOA's estrogen-deficient team.

Saturday Nov 13, 2004 #


Liver disease charity sponsored 5K at Hain's Point - time I found out what kind of pure running shape I'm in.

Running 17:17 [4] 5.0 km (3:27 / km) +1m 3:27 / km

5K race at Hain's Point. I think this may have been my first road 5K not part of a winter triathlon since I was 12 so the PR for the distance was no surprise. 2nd overall, even in a very small race, was a little bit of one. Wasn't feeling absolutely tiptop at the start and probably could have gone a bit faster if no thoughts of wanting to still be able to run tomorrow at the Mid-Atlantics had been dancing in my head but the omens are not good for a PR in the 10K Thanksgiving Day since my current PR is 34:59, also set at Hain's Point, and I'm pretty sure it isn't possible to run 10K in Bethesda without gaining rather more than a meter of elevation somewhere along the course. Though I will have more competition to spur me on and no O race to save myself for that weekend so I won't abandon all hope.

Time to go check Daniels and find out whether I've been doing intervals too fast, too slow or just about right. Subjectively, grass, a section of gentle hill and a few tree roots must make quite a difference - if I can string together 5 kilometers at about 3:28 apiece, one would think 1100 meter repetitions in 4 minutes apiece with 2 minute rest intervals would be easy.

Running 25:00 [2]

Jogging downtown from the race site.

Friday Nov 12, 2004 #

Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)

Thursday Nov 11, 2004 #

Cycling 1:16:00 [3] 15.0 mi (5:04 / mi)

Strength 8:00 [3]

Did several core strength exercises and 9 chinups.

Wednesday Nov 10, 2004 #

Cycling 1:43:00 [3] 19.0 mi (5:25 / mi)

Form exercises 42:00 [3]

Warmup/cooldown, bum kicks, A's, B's, bounding, 8x100m strides and threw in a set of thirty two-legged jumps on the spot.

Tuesday Nov 9, 2004 #

Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)

Monday Nov 8, 2004 #

Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)

Modern Dance 1:05:00 [1]

Class started a bit late as two other pieces were run through before we started our class. One more class and the tech session a week from Friday before the first performance.

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