Training Log Archive: BorisGrIn the 31 days ending Jan 31, 2015:
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Saturday Jan 31, 2015 #
Skiing 2:00:00 [1]
Skiing! It had been forever since I had skied. I missed it! Alli and I drove to White Grass in West Virginia and went for a classic ski. It was a beautiful, cold, sunny day. The tracks were not the best, but the scenery was stunning. We decided that one session was enough for the day, but I look forward to more skiing this winter.
Friday Jan 30, 2015 #
Cross-Training 1:00:00 [2]
Did not feel good all day yesterday and took the day off. Feeling better today, so trained, but took it very easy on the elliptical in the morning.
Wednesday Jan 28, 2015 #
Running 58:00 10.55 km (5:30 / km)
shoes: Yellow Mizunos 2014
Morning intervals with Cardozo Crawlers. It was very cold this morning - windchill of 11, apparently. We did 12x400, running at 5km pace, except for every fourth 400, which was done at mile pace.
There were four of us this morning. I ran just behind Charlie most of the way.
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There were four of us this morning. I ran just behind Charlie most of the way.
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Tuesday Jan 27, 2015 #
Running 53:00 [2] 6.5 mi (8:09 / mi)
shoes: Yellow Mizunos 2014
Running to work along a snowy Rock Creek and then an icy National Mall. Ran with the headcam that Alli got me for my birthday. Yay!
T.rex training 10:00 [3]
Pilates (abs) with Alli
Monday Jan 26, 2015 #
Cross-Training 30:00 [1]
Elliptical warm-up
T.rex training 30:00 [3]
Strength, including lots of jumps.
Sunday Jan 25, 2015 #
Event: QOC Little Bennett
Running 20:00 [2] 3.33 km (6:00 / km)
shoes: VJ Supra 2014-1
Warmup, first with Alli and then on my own
T.rex training 20:00 [1]
Pilates in the evening
Saturday Jan 24, 2015 #
Cross-Training 30:00 [2]
Elliptical
Friday Jan 23, 2015 #
Running 55:00
Treadmill 20 minute threshold run at 9.6 mph. Felt thirsty the entire time. Planned to do 25 minutes, but stopped after 20.
Thursday Jan 22, 2015 #
Cross-Training 20:00 [2]
Elliptical warm-up
T.rex training 20:00 [3]
Two sets of pilates videos at home. Alli comes back tomorrow!!!
Wednesday Jan 21, 2015 #
Running 1:05:50 10.13 km (6:30 / km)
shoes: Yellow Mizunos 2014
Finally made myself get up early enough to make it to the Cardozo Crawlers track workout over on the funny-shaped Banneker track on Georgia Avenue. It was a small but very friendly and welcoming group. Today's workout was 4x800m at 5-10km pace, then 6x200m at 5km pace, then 4x100m strides. I mostly ran with Charlie, a guy about my speed. The 800's were
2:50
2:51
2:49
2:47
The 200's were around the 36-37 second range. Much easier to run track intervals with company. Let's see if I can make myself do this regularly.
2:50
2:51
2:49
2:47
The 200's were around the 36-37 second range. Much easier to run track intervals with company. Let's see if I can make myself do this regularly.
Tuesday Jan 20, 2015 #
7 AM
Cross-Training 20:00 [2]
Warmup on the elliptical
T.rex training 35:00 [3]
Strength workout, including lots of jumps and core.
7 PM
Running 55:17 [2] 6.7 mi (8:15 / mi)
shoes: Yellow Mizunos 2014
Running home from work with a headlamp. Beautiful night. Lots of security around the Capitol for the State of the Union.
Monday Jan 19, 2015 #
Running 1:57:50 [2] 21.64 km (5:27 / km) +350m 5:02 / km
shoes: Yellow Mizunos 2014
Slow long run from home in the morning. I ran a loop around Rock Creek, going up Valley Trail to the Boundary Bridge and then running back along Western Ridge Trail. It was gray and windy, but not too cold. Running on the ice and frozen mud reminded me of Uppsala this time of year. A very pleasant run. I spent some of my time thinking of what went wrong with my orienteering in Georgia yesterday and how to maintain focus for multiple races in a weekend. I think more concentrated map study is necessary. I had a map from the 2012 Billygoat with me for practicing map reading on the run.
Sunday Jan 18, 2015 #
Event: QOC Patapsco McKeldin
Running 20:00 [2] 3.64 km (5:30 / km)
shoes: VJ Supra 2014-1
Warmup. I got lost twice on the way to she start, each time along with another group of people also trying to get to the start. I think the marking of the route to the start was pretty sketchy at times. Arrived about 1 minute after my call-up time. Not ideal.
Running 8:00 [2] 1.33 km (6:00 / km)
shoes: VJ Supra 2014-1
Cool-down with Austin Fowler. I got to know a few of the US National Junior Team runners this weekend: Austin, Michael, Addison, Conor. They are a very nice and enthusiastic bunch. Great to see this up-and-coming group! I hope they keep training and improving.
9 AM
Orienteering race 1:02:43 [4] *** 9.11 km (6:53 / km) +343m 5:48 / km
23c shoes: VJ Supra 2014-1
Day 2 of the Georgia Navigator Cup, Blue course.
I was a little frazzled at the start after getting there later than I wanted to, and told myself to calm down. That seemed to work at #1, and I took the safe route around, finding the control without trouble. But after that I just did not seem to have the focus I needed in order to have a good race. I lost time on 2,6,7, and 9 (40, 20, 20, 30 seconds respectively) and did not settle into a good rhythm. I then had a pretty good section after the second road crossing until everything unraveled at #19, where I lost about 1:40 on the course's easiest leg. I got thrown off by a trail that was covered by the course printing and did not give myself time to recover properly, leading to a second mistake on the same leg. All in all, it was about 3:30 in mistakes, still not enough to beat an impressive Kenny, even with a perfect run.
Still, there are some positives. I felt good physically and felt strong on the hills on day 2, I had some legs that were very smooth and fast, and this is just the season opener, so there is time to get better before the SML Champs / Team Trials.
This was a really enjoyable week-end of great orienteering and weather provided by GAOC. The course setter did a great job of using the area over two days, and I was never bored while orienteering this weekend. Thank you GAOC for a fun event. I would love to be back in the future!
I was a little frazzled at the start after getting there later than I wanted to, and told myself to calm down. That seemed to work at #1, and I took the safe route around, finding the control without trouble. But after that I just did not seem to have the focus I needed in order to have a good race. I lost time on 2,6,7, and 9 (40, 20, 20, 30 seconds respectively) and did not settle into a good rhythm. I then had a pretty good section after the second road crossing until everything unraveled at #19, where I lost about 1:40 on the course's easiest leg. I got thrown off by a trail that was covered by the course printing and did not give myself time to recover properly, leading to a second mistake on the same leg. All in all, it was about 3:30 in mistakes, still not enough to beat an impressive Kenny, even with a perfect run.
Still, there are some positives. I felt good physically and felt strong on the hills on day 2, I had some legs that were very smooth and fast, and this is just the season opener, so there is time to get better before the SML Champs / Team Trials.
This was a really enjoyable week-end of great orienteering and weather provided by GAOC. The course setter did a great job of using the area over two days, and I was never bored while orienteering this weekend. Thank you GAOC for a fun event. I would love to be back in the future!
Saturday Jan 17, 2015 #
Running 25:00 [2] 4.17 km (6:00 / km)
shoes: VJ Supra 2014-1
A good warm-up, including a few controls on the model event.
Orienteering race 1:05:39 [4] *** 8.6 km (7:38 / km) +450m 6:03 / km
17c shoes: VJ Supra 2014-1
Georgia Navigator Cup Day 1 - Blue
I was pretty excited for the opening of the 2015 racing season, especially on a gorgeous day in Georgia. The weather was 50s and sunny. I started late and had a nice warm-up and felt good right from the start. I got tired towards the end, but still had a decent race. I lost about 1 minute on 7, and about 30 seconds on route choice on 13. Ended up 40 seconds behind Kenny, and 4 minutes ahead of Ian.
I was pretty excited for the opening of the 2015 racing season, especially on a gorgeous day in Georgia. The weather was 50s and sunny. I started late and had a nice warm-up and felt good right from the start. I got tired towards the end, but still had a decent race. I lost about 1 minute on 7, and about 30 seconds on route choice on 13. Ended up 40 seconds behind Kenny, and 4 minutes ahead of Ian.
Running 10:00 [2] 1.67 km (6:00 / km)
shoes: VJ Supra 2014-1
Cool-down while comparing splits with Ian and Kenny. Good times!
Friday Jan 16, 2015 #
Cross-Training 1:00:00
Elliptical in the morning, with a bunch of 30-second pick-ups thrown in.
Thursday Jan 15, 2015 #
Running 59:50 [2] 7.1 mi (8:26 / mi)
shoes: Yellow Mizunos 2014
Early morning run from home with the visiting SGB. Pretty dark when we started (6:25) but almost completely light by the time we were done. Some ice on the ground. I took SGB on a tour of the zoo. Not too many beasts out, but we did get to see the wolves up close, which was cool.
T.rex training 5:00 [1]
Some crunches at home after the run.
Tuesday Jan 13, 2015 #
Cross-Training 30:00 [1]
Got up too early this morning and flew up back to DC. Took advantage of working from home for a few hours by getting to the gym for a quick warm-up on the elliptical.
T.rex training 25:00 [1]
After the elliptical, I went back up to the apartment (covered in SGB's belongings at the moment) and did some of the pilates videos.
Note
Some GPS tracking from Uppsala. Very entertaining, especially around controls 4-6: http://softtrackingweb.cloudapp.net/Viewer/Linnecu...
Monday Jan 12, 2015 #
Running 1:18:56 [2] 9.8 mi (8:03 / mi)
shoes: Yellow Mizunos 2014
Did a morning run from my hotel in downtown San Antonio. I ran along the River Walk south, down to Mission Concepcion , a really gorgeous example of Spanish colonial architecture in America. I was there basically by myself on a beautiful, sunny morning, and it really felt like being right back in Europe. Very cool. I wish I had the time to go check out the other four old missions in the area.
Sunday Jan 11, 2015 #
Event: QOC Combat Village
11 AM
Running 1:38:30 [2] 12.06 mi (8:10 / mi)
shoes: Yellow Mizunos 2014
I met up with Brigitte (Bridge on AP) at my hotel, and she took me for a tour of the River Walk, one of San Antonio's tourist highlights. It was a nice place to run, especially once we got far enough from downtown that tourists were non-existent. I brought along a map from last week's World Cup in Tasmania, and we talked about route choice and visualization. I added another half hour running south along the River Walk after Brigitte split off.
8 PM
Cross-Training 20:00 [1]
Warmup on the elliptical at the gym
T.rex training 30:00 [1]
I did an abbreviated strength session at the gym in the evening.
Saturday Jan 10, 2015 #
Running 1:00:00 [3]
I am in San Antonio for a conference of thousands of mathematicians. I did a treadmill steady-state run at the hotel gym, increasing the incline every 5 minutes.
Cross-Training 10:00 [1]
Cool-down on a stationary bike
Friday Jan 9, 2015 #
Running 56:00 [3] 7.6 mi (7:22 / mi)
shoes: Yellow Mizunos 2014
Running to work via Rock Creek Park and the National Mall. It was pretty icy, so I had to be very careful with my footing a lot of the time. Really pretty morning though, cold and quiet.
T.rex training 30:00 [1]
Pilates videos at home by myself
C • :( 3
Thursday Jan 8, 2015 #
Running 55:00
Treadmill in the morning. I did a 20 minute tempo run at 9.5 mph.
Tuesday Jan 6, 2015 #
Cross-Training 20:00 [2]
Warmup
T.rex training 30:00 [1]
Strength. Added two- and one-legged jumps up the stairs to the routine to try to make up for lack of terrain running.
Monday Jan 5, 2015 #
Cross-Training 1:00:00 [2]
Elliptical in the morning.
Going back to work today. The new Congress starts tomorrow. It will be interesting to see what life in the minority looks like after a glimpse of majority the last few months. Looking forward to the experience!
Going back to work today. The new Congress starts tomorrow. It will be interesting to see what life in the minority looks like after a glimpse of majority the last few months. Looking forward to the experience!
Sunday Jan 4, 2015 #
Running 25:00 [2] 2.5 mi (10:00 / mi)
shoes: VJ Supra 2014-1
I woke up this morning excited to go to my first O-meet of the year at Patapsco-McKeldin, only to see on AttackPoint that the meet was cancelled. Boooo. After moping for a while, Alli and I decided to make the best of it, and ended up recruiting Kenny and Tom Nolan to join us at Great Falls for an impromptu orienteering training. Thanks to Valerie's help we even had a map with pre-printed controls, so all I had to do is connect some dots and make loops for us to set. Each of me, Ken, and Tom put out streamers for one loop. We then ran the other loops, while Alli ran her own course made up of controls on our loops.
Orienteering 27:12 [2] *** 2.5 km (10:53 / km)
13c shoes: VJ Supra 2014-1
Hanging streamers for the first loop.
Orienteering 20:03 [3] *** 2.5 km (8:01 / km)
13c shoes: VJ Supra 2014-1
I started off running Kenny's loop hard, but took a hard fall and smacked my shoulder hard against a log after the third control. I then hobbled for a bit before resuming running, but probably not as hard as I started off.
Orienteering 19:43 [3] *** 2.5 km (7:53 / km)
9c shoes: VJ Supra 2014-1
I ran Tom's loop last, picking up streamers along the way. Great Falls is a really nice place to run. I had a lot of fun on this ridiculously warm day.
T.rex training 20:00 [1]
Pilates: abs and flexibility at home with Alli
Saturday Jan 3, 2015 #
Running 1:05:00
Intervals on the treadmill at the gym downstairs. I did a long warm-up and then 4x4 minutes with 2 minutes rest. Speeds were 10.0-10.1-10.2-10.3 .
T.rex training 20:00 [1]
Pilates for thighs and butt and flexibility with Alli at home after running.
Note
I just donated to AttackPoint. You should too!
C • yup 1
Friday Jan 2, 2015 #
Running 56:55 [2] 6.8 mi (8:22 / mi)
shoes: Yellow Mizunos 2014
Running home from work along the mall and up rock creek. I followed jtorranc's advice and crossed at the crosswalk south of Lincoln Memorial, and that seemed to work well.
T.rex training 30:00 [1]
Pilates for abs, strength and flexibility at home wit Alli after the run.
Thursday Jan 1, 2015 #
Orienteering 46:30 [2] 5.5 km (8:27 / km)
17c shoes: VJ Supra 2014-1
Training at Patapsco-Granite with Kenny and Alli. I put out streamers for Alli for half of a Brown course and then ran the rest of the controls that Kenny had streamered. Really nice woods!
Orienteering 51:30 [3] 6.44 km (8:00 / km)
17c shoes: VJ Supra 2014-1
Running parts of Peggy's Blue course from the local event here last month. Kenny and I took turns leading legs, and kept up a pretty good pace. I could tell that I hadn't run in terrain in a while, as the running felt harder than usual. Really fun to have company and to be out in such fine woods! A great way to start off 2015!