Training Log Archive: jtorranc

Event: QOC McKeldin
 

QOC McKeldin Blue - fairly hot, orienteered and ran pretty well except for the part where I went from control 8 to control 11 and didn't clue in until I checked the code - slightly more than half a kilometer added to the course, I think. Was also shaky on control 10 where the open area didn't seem to match the map very well. Not seeing the control at first, I went and tested the theory that I was actually in the next open area to the north before coming back and having a better look around.

Had bizarrely sore calves when I woke up in the morning - is not quite six hours of walking in terrain following a 5K really all that big a deal. Orienteering doesn't seem to have helped but non-weight bearing training tomorrow should.

Blue - Splits

National Press Club 5K as part of Team PCRM - their media director seems to think fielding a team might be beneficial as outreach to media organisations. Something QOC might try as a way of raising our profile with runners?

National Press Club 5K - fifth overall well behind the top three men and 8 seconds behind the top woman. All four appeared to be Ethiopian so I'm not going to feel too bad about that. Only 44 seconds ahead of Ted Poulos compared to a minute and thirteen seconds in the race in May - maybe I can blame that on the heat, lack of shade and wearing the new PCRM T-shirt rather than something cooler designed for running.

The portion I'll log of about 5.5 hours of mapping in Prince William. Some taking of tracks with the GPS but mostly going back and using compass and pace to refine the relative positions of features I surveyed with the GPS the previous weekend.

Cycling to work with a very small diversion to buy some stamps along the way. Meant to drop in to the pool on the way home but rendered my front light non-functional by dropping it onto pavement at TPSS so it seemed the better part of valour to head home before darkness fell.

Cycling to work. Home by way of PCRM.

Single-leg squats while watching Moya-Djokovic quarterfinal.

Various abdominal stuff, also while watching tennis.

Cycling to work and back.

Warmup/cooldown/rest between repetitions.

4x1230m I intervals on grass in 4:16, 4:19, 4:24 and 4:25 - proof, if more was needed, that Brent is better at even pacing than I. Thought I'd be much slower on the first one given lingering soreness from Monday. Same course I've previously logged as being 1200m but now I've tried to measure it more precisely.

C • Luck 1

Cycling to work. Home by way of the aquatic center.

Flutterkicking.

Once I felt pretty much loosened up (lunges the previous night had the usual effect so I'm glad I was cautious about the number I did) the running.

Cycling to work and back.

Warmup/cooldown.

Silly walks, 3x100m strides, a couple of attempts at bounding on level ground (feels very strange), a small number of lunges and some one- and two-legged hopping and jumping.

5 times up the hill next to the Woodner (apartment building the size of a small town overlooking Piney Branch Park).

Core stuff while watching tennis. Been a while.