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Training Log Archive: jtorranc

In the 7 days ending Sep 17, 2006:

activity # timemileskm+m
  Cycling5 3:38:00
  Running3 3:30:09 22.8 36.69 80
  Orienteering2 3:02:33 8.08 13.0
  Deep Water Running1 25:00
  Swimming1 17:00
  Core exercises1 4:00
  Total7 10:56:42 30.88 49.69 80

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Sunday Sep 17, 2006 #

Orienteering race 13:37 [5]

Sprint Series Finals Round 1 - details to follow.

Orienteering 16:42 [5]

Sprint Series Finals Round 2 - details to follow.

Orienteering 17:59 [5]

Sprint Series Finals Round 3 - details to follow.

Saturday Sep 16, 2006 #

Orienteering race 1:04:15 [4] 8.6 km (7:28 / km)

Sprint Finals Festival Farsta - good fun, even the overfull stream crossings (though I didn't wear those O shoes again all weekend). One leg in the first loop where I was doing nothing but follow Eric Bone, who may have been running on a bearing or reading subtle contours or following John Frederickson and Erin Schirm, otherwise navigating okay except for the second last control, for which I went into the woods much too early because it appeared to me there was an expected junction ahead. My bad, I hadn't run far enough but deciding I was in the wrong rocky area and then contouring west and slightly south into the right area let Eric and Clem get ahead of me and stay that way to the finish. All of us were about 4 minutes back od Eddie, not sure if anyone else squeezed in there. Nice to run in terrain without handrails all over the place.

Orienteering 1:10:00 [2] 4.4 km (15:55 / km)

DVOA training weekend night-O - most challenging night-O I've ever done, not that that's saying much. Shaky start, I think I decided later that this was partly because the start triangle was drawn on the wrong side of a building but I don't have my map in front of me to recheck that. Otherwise just slow moving through the dark woods. Except on the way to 6 - on that leg, I got horribly hung up in a patch of raspberry bushes on the way east to the road, then I thought I saw a stub of trail under the course line leading to 7 that would get me close to the control without running through a marsh and spent a few minutes wandering through rhododendron bushes, miraculously eventually finding the control without bailing out to a trail again first. Hope to do more of this in training this winter.

Friday Sep 15, 2006 #

Cycling 32:00 [3]

Commute in. Last day on my wobbly rear wheel as its replacement has arrived at The Bicycle Place. I'll drop the bike off for them to make the switch tonight.

Thursday Sep 14, 2006 #

Running 1:18:00 [2] 8.0 mi (9:45 / mi)

Run to work through Rock Creek Park in light rain. Some dicey stream crossings. Met a box turtle in the middle of the trail just before crossing the damaged bridge over the creek.

Cycling 25:00 [3]

Cycling from work to the Onksts' to catch a ride to the QOC BOD meeting and from the Cleveland Park Metro home afterwards.

Wednesday Sep 13, 2006 #

Cycling 35:00 [3]

To work by way of the pool.

Swimming 17:00 [3]

Some normal swimming to begin then the rest flutterkicking.

Deep Water Running 25:00 [4]

Deep water running for the remainder of the pool time.

Running 1:38:00 [2] 10.0 mi (9:48 / mi)

Run home through Rock Creek Park, about half with my headlamp on as it got too dark to see trail irregularities at about eight o'clock.

Core exercises 4:00 [4]

Some abdominal stuff while watching the carnage on Project Runway.

Tuesday Sep 12, 2006 #

Cycling 59:00 [3]

Commute in and back. Spent a little while in the terribly early morning helping set up a book sale at the local library to try to take advantage of the primary voting crowd. Hopefully, I'll still feel up to a workout in the evening despite getting up early.

Running 16:13 [1]

Warmup, cooldown and rest between repetitions.

Running 17:56 [5] 4.8 mi (3:44 / mi) +80m 3:33 / mi

4x1200m I intervals on grass with ~ 2 minutes rest between repetitions. Felt pretty good for these. Not sure how the times compare to relatively recent stabs at the same workout - think slightly faster.

Monday Sep 11, 2006 #

Cycling 1:07:00 [3]

Commute in. Cooler than I'm used to these days with a feeling that rain threatened. Dropped by the Bicycle Place to order a new rear wheel given that, as of last Friday, one spoke has pulled out the surrounding section of rim and an adjacent spoke is working on doing the same. Service personnel assure me there'll be no trouble turning the job around in time for Venture Quest.

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