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Training Log Archive: Rosstopher

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  Road run13 13:49:13 96.45(8:36) 155.22(5:21)
  biking5 3:25:00 34.5 55.52
  orienteering5 2:51:24 13.31 21.42
  Trail run3 2:46:28 19.7(8:27) 31.7(5:15)
  Track2 50:00 5.74(8:43) 9.24(5:25)
  Total20 23:42:05 169.7 273.1

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Tuesday Jun 30, 2009 #

biking 50:00 [3] 11.5 mi (4:21 / mi)

Biking to work, then from work down to the CSU training at Peter's Hill and then finally home. The leg from the arboretum home only took 12 minutes... which is nice because it means that I should probably be able to bike to the arboretum for hill workouts or running whenever.

meant to get to the training early enough to set out streamers but got stuck at work an hour later than intended and so I was actually a little late to my own training. Happy Birthday Mark!

orienteering 21:25 [3] 3.43 km (6:15 / km)

Hill specific training for CSU training. Good attendance , Pia, Mark, Audun, Lori, Ian, Sanne, Presto, Brendan. It was perhaps a bit cruel to start with a leg straight up the hill and the grass was brutal for running up or down. Almost tripped on the tangled matted mass a score of times.

didn't feel like I was moving all that well, but much better than yesterday so I'll take it :)

Monday Jun 29, 2009 #

biking 40:00 [3] 8.0 mi (5:00 / mi)

biking to and from work. still a bit blah out this morning. road was damp enough that I was getting dirt and spray spat up from the wheels. biking home with a full pack because I managed to pick up a bunch of groceries at lunch time ( avocados, tomatoes, feta, pepitas, salad dressing, lettuce) and needed to bring them home so I could have a round two of the salad for dinner.

Road run 40:00 [3] 4.0 mi (10:00 / mi)

okay, this really didn't go well. Monday is hills day, but wow was my body not at all interested. felt good earlier in the day but at 5:30 when I headed out the door I was feeling sleepy and sore. lots of tight muscles. last week the hills went pretty well, even though I was running fairly slowly, because I knew that I should be a bit tried after Mt. Greylock. Today, because I didn't have any excuse, running wasn't so great. to compound things, my Garmin ran out of batteries after only one rep.
I did 4, and then decided that my body was trying to tell me to take a little break.

2:03 on the first then I estimate

very sore very tired when running the hills... but I feel fine when I'm just sitting or standing at work. well. I think that I need to get some recovery in. I'm not really doing so much training but I think it's still a step up from, say, March. I haven't really had a day where I haven't done anything at all in awhile, and I'd rather be fresh for the CSU training camp in two weeks and the WCOC training camp in three weeks than simply run these workouts slower and slower each week.

Sunday Jun 28, 2009 #

biking 35:00 [3] 7.0 mi (5:00 / mi)

Biking to and from the track. Really tough to be motivated to go running. I pretty much only went because I had told Sam that I would and I didn't want to admit to backing out of it.

the downes field track is really nice though, so that's a plus.

Track 20:00 [3] 2.8 km (7:09 / km)

well, this didn't go so well. running in the late afternoon (~4pm) and feeling pretty good, or so I thought. I was much slower than I had hoped. did 400s with 200 jog as rest inbetween. I decided that the bike ride over plus a quick 800 would be a good enough warm up. my first 400 was a 76 and that was the sign that things weren't going to be great. I was aiming for 8 or 12 of these at 70... but felt pretty discouraged at how hard it felt to run 73s and 75s. finished off with 7 of them. guess today is just an off day legs just.... empty... not sure how else to describe it. Can't be on every day or every week... training goes in cycles "little up little down" but it's not fun when the legs are feeling the little down part.

real splits are trapped on my Garmin ( out of batteries right now) these are my remembered guesses.


Saturday Jun 27, 2009 #

orienteering 45:00 [3] 5.0 mi (9:00 / mi)

Went training with Sam and Jeff at Mt. Misery. The plan was to make two sprints about 1.5 k each and run each twice. Sam drew one and I drew one and we got started. Not much rest between each run maybe 5 minutes or so.

the first took me 10:34, the sprint that I designed. no big mistakes.

the second 12:26, sam's, had a couple big mistakes. Don't think I found control 3, but not sure the depression was mapped the way I would have expected. Also had some trouble with 6, vegetation a bit changed and the ditch a bit longer than I expected.

third took 10:51, took a few different routes, but I was probably slower because of being a bit tired not because of better choices the first time around.

fourth took 11:04, found 3 this time, but still didn't find 6 at the right spot.

lots of sticky webs and thick saplings but finally a nice day! fun to be running hard and good to run with Sam before she went to the airport.

Friday Jun 26, 2009 #

biking 40:00 [3] 8.0 mi (5:00 / mi)

Biking to and from work. Stopped on the way home to pick up Thai food at Rod Dee. The pad see ew was excellent but coconut cafe is still my favorite.

Friday Jun 19, 2009 #

biking 40:00 [3]

To and from Work.

Sam and Jeff got me a new 3 speed road bike to go to and from work. I decided that today would be a perfect time to try it out. It was rainy and gross but I wanted to be quick to and from work. The bike is fun, and works pretty great in the rain, just a bit dodgey on the brakes. Jeff tells me that's pretty normal for steel rimmed bikes in the wet.

Thursday Jun 18, 2009 #

Road run 31:00 [3] 4.0 mi (7:45 / mi)

running to work. pushing harder today and actually timing only the running part. 31:00 makes me think that a) the 32:00 that I've been estimating on all the other days is actually a little faster than I was really running and b) that I still need to go a little bit faster.

Still, a lot happier about the run. Didn't feel like wasted time :)

Road run 25:30 [3] 3.5 mi (7:17 / mi)

Running over to Lori's place for the CSU summer session kick-off. No matter how good my intentions are, I always seem to end up being a bit late out the door.... luckily the CSU crowd is pretty lenient and tolerant of this kind of tardiness.

Road run 31:43 [3] 4.7 mi (6:45 / mi)

Street-o planned by Lori, attended by Sanne, Pia, Ian, Ross, Brendan and Presto. (and Alex came for the meeting part).

nice set of controls and lots of quiet streets to run along. one little hiccup for me, wasn't paying attention at the end and missed a turn I was planning to take. I missed the turn because I was expecting the road to T but instead they had built another road that was missing from our map and so I ended up basically on top of control 7 without having meant to be there yet. So a happy mistake because the new road was definitely the best route choice :)

we're going to have some awesome training this summer. possibly even will get a chance to put on some Epunch trainings if plans with NEOC get ironed out.

Wednesday Jun 17, 2009 #

Road run 1:20:00 [3] 10.0 mi (8:00 / mi)

to and from work. Also a section to and from the track. I headed over there after work to do some 400s. I didn't anticipate the mayhem that awaited me. Lot's of people were using the track. kids on bikes, some people playing soccer, walkers joggers, and a group of youth track people that were using the straightaway for sprint work.... all lanes.

ah well. It was late and I didn't really want to run sprints anyway. I'll do some on Saturday morning maybe. Ran home past Radio Shack... I needed new head phones because I recently destroyed another pair ( this one belonged to Sam, sorry hun). I think that 10$ headphones make more sense because I broke my 10$ pair and sam's 30 $ pair in about the same amount of time.

Also, I realized that I've got to run faster on my "junk miles". the 8 minute a mile pace that I estimate I run for these commutes is making me feel slow. I'm going to try to push more.

Tuesday Jun 16, 2009 #

Road run 48:00 [3] 5.5 mi (8:44 / mi)

really relaxed pace running home from work. If I were any more relaxed running home I might have started moving backwards :) Stayed up too late last night on the computer, so I slept in this morning. And with the backpack on I was going pretty slowly. added a lap of the reservoir which was very pleasant. I saw a lot of tall dudes running, not all together, but several instances of basketball height people running. I'm not used to seeing tall people running very much.

Monday Jun 15, 2009 #

Road run 32:00 [3] 4.0 mi (8:00 / mi)

running to work. The grocery store nearest to our place got torn down and they're renovating... the new building is two stories which makes us wonder how we'll get our shopping carts from one level to the next. I say hi to the construction site security guard every day as I pass. A few months ago we would just slightly incline our heads at each other as I passed but now I actually get a wave.

Road run 1:11:00 [3] 7.0 mi (10:09 / mi)

Monday is hill running day. As I went out I was skeptical because my legs were pretty beat still from Saturday's race. I could have put them off until tomorrow, like I did last week, but I still felt slow then so might as well keep to the plan.

in truth I'm still having trouble pushing hard enough, but this week was better than last couple of times out. I'm feeling like I recover too quickly which might be that I'm getting stronger which is a good thing, or I might need to push harder. 9 reps this week. my quads hurt especially after Northfield Mt. so I tried to make sure that those muscles were being used tonight as well.


13:40 back to lab

Sunday Jun 14, 2009 #

orienteering 25:00 [3]

ARDF training at the Blue Hills with Les, Lori, Ian and Presto. Spent some time going over last week's maps, then Les placed 5 of the 80 Meter transmitters out in a small area ( no flags, just batteries and wire) and we went out to find them. I went first and immediately forgot that unless you press the button on the side of the receiver the direction of the beacon is actually the direction of the minimal signal. So I chased off into the forest on a 90 degree error for a couple of minutes.... then I remembered. After that it was much easier and way fun. Just short sprints 60 second dash towards the sound and then try to find the little glimmer of blue that is the battery casing.

took me 5 cycles to get them all but the first cycle I was being an idiot and the last cycle I was just looking for beacon number 1.... so I'm getting better. Lori got them all faster still so I have some more ground to make up :)

Trail run 1:35:00 [3] 8.5 mi (11:11 / mi)

Trail run with Sam. pretty relaxed pace, legs a bit fragile from the race yesterday. CSU meeting at Mark and Pia's place, and Pia had maps to copy and a course if desired out on the Hale map. Sam took a map and ran on the trails close to the controls in order on the course. I just padded along behind her. After running there was some pretty stellar food and company.

Mark should get an award for his grilling.

We talked about mapping priorities for next year and what kind of events we should run. We have a training camp coming up in July ( open invite for patuckaway july 11th weekend) and discussed a couple more C level meets in the fall. For one of the sunday C-meets I plan on putting on a middle distance course for the saturday. One advanced course and one beginner course only. The other event that I was excited about organizing was a trail race in the fells. good way to make some money for more maps while publicizing our club. Plus trail races are fun. Maybe in September... but I've got a lot to learn about putting on a trail race... got to start sometime.

Saturday Jun 13, 2009 #

Trail run 41:16 [3] 6.2 mi (6:39 / mi)

Northfield Mountain Trail Race. race page

nice day, I was a bit nervous beforehand... I remembered how tired this race made me last year. got a good jump on the start and settled in ( was in the lead for 20 seconds maybe) and for the first mile I let the lead pack stream ahead. Then the climb picks up and I was just trying to work hard and stay with the people around me. I got passed just after the one mile mark by a steady runner and I passed a couple of guys about the same time... but after that I was basically alone. sort of glanced at splits, enough to know that the first mile was 6:00 and the second was 6:45 never really saw the 3rd. just before 4 miles you start running back down the hill and I tried to push hard. had a few mini-stitches but I could run through them. on the long stretches I could see the guy in blue in front of me and he became my goal. I chased him down and got closer and closer as we came out of the forest and onto the power lines. I really went into full out sprint as I came down the last forested hill and into the field and finish chute but I didn't start the kick early enough and the guy still beat me in.... but I must have made up nearly 45 seconds on him in the last 2 miles.

faster than last year (42:45 last year ) and I felt much better afterwards. my legs actually felt pretty unreasonably good. going out for the orienteering afterwards wasn't such a chore.

orienteering 1:03:00 [3] 4.0 mi (15:45 / mi)

Orienteering at Northfield after the run with Sam. I drew a few controls up the mountain and then we alternated. Sam wasn't feeling as fresh as I was and we were both taking it a bit easier. The woods were kinda thick too, so it was hard to get excited about the training. I really wanted to do one fun downhill leg that would be super fast but then the woods were kinda gross so it didn't feel so epic after all.

Friday Jun 12, 2009 #


tired from yesterday. No running but with a race tomorrow some rest is okay.

Thursday Jun 11, 2009 #

Road run 44:00 [3] 5.5 mi (8:00 / mi)

running to work. left early and was feeling good so I added on a lap of the reservoir.

Road run 40:00 [3] 4.5 mi (8:53 / mi)

went to meet the CSU running section at Fresh Pond for a 5 mile race. But of course I misjudged how long it would take and I didn't know where they were meeting so I was a bit on my own when I showed up. So I decided to start running by myself... I had gotten only a short way in when I saw Clem running towards me. so I turned around and joined him for him second lap of the race and then did a final lap of my own.

Trail run 30:12 [3] 5.0 mi (6:02 / mi)

5 mile race, first half with Clem second half alone. was hoping to be about 30 minutes... was happy with this effort considering I had done a lot of running already in the day. Still haven't met any CSU runners because I didn't start and end with the crowd.

Brendan and Lori showed up promptly afterwards to start the CSU orienteering training

orienteering 16:59 [3] 2.18 mi (7:47 / mi)

Fresh Pond sprint training courtesy of Lori. ran pretty hard but it's tough to push full effort after a hard run. Brendan chose some better routes at the end but I edged him by a couple seconds.

Road run 20:00 [3] 1.75 mi (11:26 / mi)

back to Harvard Square with Clem, Presto and Lori. a nice jog that proved that Lori knows the roads around that area much better than either Clem or I do.

Wednesday Jun 10, 2009 #

Road run 32:00 [3] 4.0 mi (8:00 / mi)

didn't want to run this morning, very sleepy. sucked it up and ran anyway. It turned out to be a quite nice morning actually.

Tuesday Jun 9, 2009 #

Road run 32:00 [3] 4.0 mi (8:00 / mi)

running to work, not even bothering to use my heart rate monitor anymore. supposed to be a rainy week, but not too bad so far.

Road run 1:03:00 [3] 6.0 mi (10:30 / mi)

hill intervals. I don't understand it. I felt very good, and I had put these off until Tuesday so as to rest after a very full weekend of ARDF. Still I was quite slow.

I'll put the splits up soon, I'm backlogging so I want to put fill this in now.

Monday Jun 8, 2009 #

Road run 32:00 [3] 4.0 mi (8:00 / mi)

running to work, felt pretty good, but tired. ARDF is not a trivial athletic endeavor.

Friday Jun 5, 2009 #


no running, but I got a haircut because the head fur was too long for summer.

Thursday Jun 4, 2009 #

Road run 48:00 [3] 6.0 mi (8:00 / mi)

running to work, and then from work over to the MIT track. The chatter from the CSU crew made it clear that running on the track at 7 with friends would be way nicer than running on the track by myself at 5:30 or so.

I was heading over to the track and noticed a fast looking dude run into a parking lot and I decided to follow him because fast looking dudes might now short cuts across the train tracks to the track. This is the Dirk Gently method of navigation and it worked, as I got to the track very directly.

Track 30:00 [3] 4.0 mi (7:30 / mi)

Clem was feeling some pre-injury kinds of pain and thought that running too fast would be a bad idea for him. So the semi-planned workout we were going to steal from the CSU running section was dropped in favor of mile repeats. I thought, as long as we're going to run some miles, I'll race the first as hard as I can to see if I can get that elusive 5:00 minute mark. Brendan offered to sacrifice his first mile, and run with me on the second half of my mile as a pace rabbit/cheerer. That was really helpful.

Went out too fast, but felt good and in control and came through the 1600 mark in 4:53, which is very nice. that beats my short term goal of 5:00 and my season goal of 4:55. New goal needs to be formed... perhaps 4:40 by the time I leave for WOC? that is a steep goal, 70 second quarters, but I have 2 months and clubmates to cheer me on so... why not.

the rest of the workout I did alongside Clem. 400 jog between each mile and 3 more miles at the Clem pace.

Wednesday Jun 3, 2009 #

Road run 32:00 [3] 4.0 mi (8:00 / mi)

Just the run to work. Failed to get the heart rate monitor to work again, for the third day. I think wearing a backpack interferes. ended up not having time at lunch for running and wanted to get home quickly after work, so I took the shuttle. I guess intervals will be tomorrow.

Tuesday Jun 2, 2009 #

Road run 32:00 [3] 4.0 mi (8:00 / mi)

running to work today. again with the cramping but I think it might be a little bit of eating breakfast before running instead of tight straps. I also took a small jaunt up to Trader Joes at lunch to pick up materials for dinner tonight and to grab some lunch things. I think that a whole tub of hummus and almost a full loaf of bread counts as a fine lunch.

Monday Jun 1, 2009 #

Road run 32:00 [3] 4.0 mi (8:00 / mi)

running to work. I think my heart monitor strap was too tight and it gave me some cramps. Also it was giving me funny readings even before then... my heart doesn't go up to 233 I don't think. I just pulled it down to wear it as a belt.

Road run 1:03:00 [3] 6.0 mi (10:30 / mi)

Hill workout. man... how deceptive this can be. I felt great going out, but my legs certainly were missing some pep. I guess the 12 miles yesterday were enacting revenge. I thought I was working hard, but I was much slower than Thursday. Still I felt okay.... would have been fine running more hills but don't know if I would be getting much out of doing them so much slower.

10:48 to the bottom of the hill

11:43 back to the lab. 8 reps but the legs just didn't have that energy or kick or whatever. still felt like a nice hard effort. enough to leave me wiped out and passed out on the couch at an absurdly early 8:30. too tired even to finish my piece of pie... luckily Sam was there for me.

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