Training Archive: RosstopherIn the 30 days ending 2008-06-30:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||
| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | ||||||||||||||||||||||||
Monday Jun 30 | ||
| road run 1:08:00 [3] | |
| Hill workout today. I was psyching myself up for it, since last night. I figure if I tell myself that I'm going to do something enough times then I'll feel too guilty skipping out. Wicked hot out there today though, and I was super sleepy and had a lot of good Cambodian food in my tummy from lunch. So I'm really pleased with how this workout went. especially how the first one felt. Much faster than last time. All this consistent exercise is paying off I suppose.
7 (!) reps up Summit Ave, starting from the pole at the bottom and making it to the mail box near the top. (warmup/rest/cooldown) (7:52) 1:54 (4:45) 1:59 (4:56) 1:59 (5:04) 2:03 (5:06) 2:05 (5:11) 2:10 (5:17) 2:09 (15:35) | ||
| C • Post plans 8 | ||
| biking 28:00 [3] 6.0 mi (4:40 / mi) | |
| I was really tired after my hills, and couldn't motivate to bike home right away. I hung out at my desk and checked up on JWOC and WMOC. One could easily spend hours at a time trying to be a good spectator for these events. I was eyeball deep in sprint splits and realized that I should try to get home before it got too dark. Much much cooler at 8:30 than at 6:30. really pleasant.
| ||
Sunday Jun 29 | ||
| orienteering 19:49 [3] *** 1.66 km (11:56 / km) | |
| spiked:10/12c | ||
| WCOC picnic- sprint A
was warned that the woods were thick and difficult. too true. The laurel is overwhelming at Ratlum Mt. Still no excuse for mispunching. I wasn't checking codes ( not worth unfolding the map, I foolishly thought) and I found a different rocky hill top for #4 than I was supposed to. This made finding 5 much trickier as well. didn't dawn on me until the finish that my mistake at 5 was more than just boneheadedness. didn't feel all that fast, but was doing my best to keep moving through tough terrain. | ||
| orienteering 23:29 [3] *** 2.49 km (9:26 / km) | |
| spiked:10/12c | ||
| WCOC picnic Sprint B
2nd sprint for me, and I think the one with the better woods. on the way to 5 chose to run through the woods instead of on the trail because it would be a challenge. It's very clear to me that the trail would have been the way to go, but the woods looked sort of white and I was being adventurous. managed to get back in before the thunderstorms started. ( great thunder and lightning for the food half of the picnic). legs feel okay from yesterday's track work. Food alone was worth the drive to CT! | ||
Saturday Jun 28 | ||
| track 40:00 [3] | |
| Jeff called me up and invited me to do a track workout with him and Hilly. This certainly saved me from the temptation of not running. ran over and back at chatting pace.
wanted to improve from last week. did the first a little faster, kept to 2mins rest a little longer, and added one rep. times reported are truncated, as allowed by Sam's rules. 66 (2:00) 69 (2:00) 68 (2:00) 69 (?) * stupid ross, I deleted all my splits, can't remember this one (2:00) 71 (2:30) 71 (2:30) 70 | ||
Friday Jun 27 | ||
| biking 28:00 [3] 6.0 mi (4:40 / mi) | |
| Biking to work. after work met up with a friend and we had dinner at Brown Sugar.... mmm happy to make this a more regular food stop for me. afterwards we met some other people and bought ice cream and cones from the supermarket and had a fine dessert. I got abused for choosing to buy a half gallon of Maple Walnut ice cream. apparently this is an old person flavor. As is Butter Pecan. Well as soon as they start selling coconut ice cream in Shaws.... there were lots of coconut sorbets but I really wanted ice cream. | ||
Thursday Jun 26 | ||
| biking 56:00 [3] 12.0 mi (4:40 / mi) | |
| biking to and from work. I'm usually pretty sweaty when I get in, but I wander around the lab setting up my experiments for the day, until I dry off a bit. Then I change and pretend like my hair isn't all sweaty still. | ||
| orienteering 45:00 [3] 5 km (9:00 / km) | |
| CSU summer training. Contour only map of Prospect with streamers set by Pia and Mark. Sadly mark hurt his back and was at home resting, not enjoying the fruits of his labor.
guessing at the time and the distance. Time... I deleted my splits accidentally. Distance... too lazy to go get the map from next door. contour only was tough especially at first. started to get the hang of it, and when I wasn't lost contour only was much easier than having to do all the map simplification myself. I did get lost on one of the longer legs especially. I was able to relocate but I think that part of that was knowing that area of the forest well enough from previous excursions. Saw Pia and Nikolai at the top of the ski slope, so I stopped with them and walked down the slope instead of finishing at the finish circle. | ||
Wednesday Jun 25 | ||
| biking 1:15:00 [3] 13.0 mi (5:46 / mi) | |
| Biking to work, from work to Jenn's, and then home after impromptu game night. I need to remember to bring tail light with me when I'll be biking at night. Head lamp is a good start, but even in the burbs of newton and brookline one can't be too careful. | ||
| road run 51:00 [3] 7.0 mi (7:17 / mi) | |
| Went running with Jenn after work. It's been awhile since I've been on a run with Jenn. It's always a bit humbling. did a nice loop that I think was about 7 miles around brighton and newton. Then cooked some dinner and played blockus until we got sick of losing to Jenn's fiendish ways. Actually I tied twice, lost once, and one time Danner spent the whole game blocking only Jenn which let me easily waltz away with a sweet sweet victory. | ||
Tuesday Jun 24 | ||
| biking 56:00 [3] 12.0 mi (4:40 / mi) | |
| Biking to and from work. At least I think. I'm backlogging this, and last week is starting to get fuzzy already. Oh I remember, Sam was supposed to leave on Tuesday, but she got stuck state side one more night. so I got to hang out with her Tuesday night, which made up for me being pretty useless company on Monday. | ||
Monday Jun 23 | ||
| orienteering 31:00 [3] 3.5 km (8:51 / km) | |
| Newton Street O sprint style training set by Jeff. it was raining before the start which made it hard to get really excited about going fast. Also, I got surgery this morning on two Pilar cysts on my scalp ( my lucky bumps) getting them removed. The doctor told me afterwards not to exercise for a week until the stitches came out. I said how about running. she said definitely not. I didn't say anything because I didn't think it would be polite to tell her I had no intention of following her advice. anyways, I took it kinda easy, and also had some difficulty with changes on the map. Especially the extra fences on my route choice to 3 and the lack of clearing at control 9.
Sam easily caught and passed me, but to be fair I actually found and touched control 9 and 10 which both had groups of people loitering nearby. The pot smokers didn't seem to mind me running through their midsts. After the run my stitches were a little sore. Judy cured that with mint flavored tylenol and dinner at Bills. I split a pizza with jeff that had goat cheese, capers, artichoke hearts and caramelized onions. That sounds pretty good to me. | ||
Sunday Jun 22 | ||
| Note | |
| Wedding near Ovid NY. Highschool friend got married on the edge of Cayuga Lake, a really nice ceremony and reception. I especially liked the "candy bar" which was dishes filled with really good candy that matched the blue and white theme of the party. lots of sweettarts and lindor truffles. mmmm.
then 6 hour drive home, I listened to a book on CD which helped pass the time. | ||
Saturday Jun 21 | ||
| track 40:00 [3] | |
| Track workout with Sam and Hill before heading out to Ithaca for the weekend.
ran over to the newton south track. 6x 400s 67 (2:00) 69 (2:00) 69 (2:00) 71 (2:30) 71 (2:30) 70 really tiring, but I think they are working. Glad that we didn't try this Friday night, would have been too close to the last track workout. | ||
Friday Jun 20 | ||
| biking 58:00 [3] 12.0 mi (4:49 / mi) | |
| To and from work. we were going to do a track workout tonight for Sam, but the rain came and that made us less excited. we rented a really bad movie instead ( Jumper) and decided to do the track the next day. | ||
Thursday Jun 19 | ||
| track 25:00 [3] 3.6 km (6:57 / km) | |
| CSU summer training. Track workout organized by Lori. at Tufts track.
400-600-800-800-600-400 I got to run with Clem and Ian Findlayson. A larger group was there though. Including Sanne, Lori, Dasha, Wendy, Alexei, and at the end Ian Smith and Peter. after a short warmup we jumped right in. we allowed ourselves 400 jog inbetween each one ( the plan was only 200 jog after the 600s but we wimped out). I felt really awesome for the first 200 of the last 400. I had great legs and form, and was really moving. hit a wall after that though. Still felt like good work though. After the workout Lori put us through our ab paces with her grueling set of drills. We all felt hardcore after the attempts to keep up with her :) 68 (2:24) 1:49 (2:53) 2:34 (2:59) 2:38 (3:02) 1:54 (3:11) 68 | ||
| biking 1:43:00 [3] 21.0 mi (4:54 / mi) | |
| Biking to work, to the Tufts track ( well got at far as Davis T stop before running into Lori, Clem and Dasha) and back home.
was really proud that I didn't get too lost making my way home from Tufts. | ||
Wednesday Jun 18 | ||
| road run 46:16 [3] 6.0 mi (7:41 / mi) | |
| Not too fast, not too slow. Just a typical run home from work. I did stop part way to watch some softball. Roommate Eric plays on a summer league team and I got to watch him catch a fly ball.... but then the opposing team scored a bunch of runs and I decided that I was bad luck, and so I kept on truckin'.
After the run we all headed over to Trivia, where I showed my lack of geography knowledge by insisting that California and Idaho touch. Stupid Nevada. | ||
Tuesday Jun 17 | ||
| biking 58:00 [3] 12.0 mi (4:49 / mi) | |
| Biking to and from work. I wonder if other cyclists think that I'm a bad cyclist... because I send plenty of unkind thoughts out to some of the people biking around me. especially the guy who tried to bike out into traffic twice at one red light, almost getting hit both times.
very nice and warm. and still quicker than the T, though i do miss my crossword puzzle. | ||
| road run 58:00 [3] | |
| Hill workout on summit ave. Left from work at 5pm, ran over to the base of the hill and ran six reps all-out. I had about 4:30-5:00 minutes of rest between each jogging some on the flat at the top and then coming back down to the bottom again. Felt good to get the running in, but didn't do the 7 that I wanted to run. after the first hill I had a very uncomfortable painful gassy feeling about 1:30 into each hill, tried to push through each time, but was unpleasant enough that I didn't tag on a 7th rep. times faster than last hill work out, so that's good.
splits: 2:01 2:05 2:02 2:06 2:13 2:02 ( was trying to beat another group of runners up to the top of the hill this time, good motivation) | ||
| C • Hey Ross - coming down to C... 2 | ||
Monday Jun 16 | ||
| biking 56:00 [3] 12.0 mi (4:40 / mi) | |
| Biking to and from work. Sanne's bike is great! mine still needs the back wheel to be trued.... I'm not sure if I have the skills or the patience for that :)
didn't wake up at 7 today.... I'm lazy when Eddie's not around. | ||
Saturday Jun 7 | ||
| Trail run 42:44 [3] 6.3 mi (6:47 / mi) | |
| Trail Race at northfield Mt. lots of people running, which helps me run fast. I wasn't sure what time to aim for, but at mile 2 I was at 13:00 , so I decided 40 minutes would be good. then it was really steep, and I was running slower, and I decided maybe I'd try for 42:00 instead. I don't actually change how I run, just thinking about times helps the time pass. I was only passed by one guy ( I think, can't remember anyone else) an older guy ( maybe 50-60 years old) who destroyed me on the hills. I was jostling with another younger guy for most of the race, and decided to make a move on him on mile 5 going down a steep section... that just riled him up and he zipped past me and finished like 30 seconds ahead of me! my back muscles started to cramp as I was pushing on the down hill... I had lot's of energy left for a sprint at the end yet was very very very tired. Trail runs are quite fun. | ||
| orienteering 1:00:00 [3] | |
| orienteering after the trail race at Northfield. did the permanent orange course, but legs were quite unhappy with things. I guess I look on this as being a cool down from the trail race, with a map in hand.
had a hard time seeing the control posts.... we are spoiled with the large orange and white bags :) | ||
Friday Jun 6 | ||
| Note | |
| headed to western Mass for the trail race. | ||
Thursday Jun 5 | ||
| Note | |
| CSU planning meeting at Brendan's. our summer training is going to be really fun. I'm already looking forward to our planned night-o and hopefully a course on Thompson Island! | ||
Wednesday Jun 4 | ||
| Note | |
| Rest Day! whoo hoo. I was going to go running with a friend from work, but Jared doesn't leave work until like 7:30 so I would have had to wait around, and it was raining, and I was wicked tired and hungry already. So I bailed on him. nice not to do any running, though still tired just from work. | ||
Tuesday Jun 3 | ||
| track 11:08 [3] 2.0 mi (5:34 / mi) | |
| Ran a 3k on the track with Alex and Sam. Alex is a super motivating person to be around, very upbeat. it was nice to go into a track workout with such a glowing beacon of can-do-it-iveness.
I was thinking about what time I wanted to run. I really wanted to run a 10 minute 2 mile, because I still haven't ever achieved that mark. so I thought I'd go out and see if I could run 75 second splits. :) nope. I came through the first 400 in 80, so then I decided to try to stay with 80s, but wavered there too. I was pretty close to 84s for most of the run. I'm a bit disappointed with my 11:08. I feel faster than that. Legs felt tired, and it really was quite windy, but I think a 10:30 for a 3200 should be my level now. I will have to repeat this run under more favorable conditions to improve morale. splits approx: 80 83 84 84 (5:31) 84 86 84 83(11:08) (10:30 at the 3k mark) | ||
| C • can-do-it-iveness? 1 | ||
Monday Jun 2 | ||
| road run 43:08 [3] 6.0 mi (7:11 / mi) | |
| running home. felt quite good. nice to be moving but I hate all the stoplights on Longwood and Beacon. I keep threatening to run home by a different route, it would be worth extra distance just to avoid stopping every 45 seconds. | ||
Sunday Jun 1 | ||
| orienteering 52:04 [3] | |
| Red course at Nobscott. Fun, legs felt tired. I think it's getting to be time for a rest day.
sloppy on the way to the first, got pushed around off my line by the light green. cut through the field on the way to 4, because I thought that a wall was a trail, and then managed to overshoot the boulder. Messed up 6 the most, cut through the woods and came out on a different trail than I expected and was too far left.... took a while to work my way up the hill to the control once I relocated. 7 was misplaced/moved, I was confident that I was in the right spot, combed the reentrant a few times to see if the flag had fallen, considered checking other nearby reentrants to see if I could find the misplaced flag... then decided to just head to the next one. found the flag on the way out. 8 seemed a bit farther down the marsh than I expected. I really can't remember 10, 11, or 12 ( as I post this Tuesday night) which probably says something about how the brain recalls information or about how long I can stay really focused on my orienteering. If I had a map I'd remember probably. don't think there were any mistakes in this section. then 13, and the finish. I'll post splits sometime soon, when I have more time/ light. | ||
Red - Splits | ||