Monday Feb 27 |
 | Cycling 1:20:00 [2] | |
| (injured) |
| Cycling in since no one told me about the chance of up to an inch of snow this afternoon. Slower than usual - not sure whether I ought to try more total rest for the quadriceps or more of an active rest approach but I'm pretty sure I'll have to avoid hard running until the weekend. Perhaps I ought to go swimming one of these evenings.
Cycling to dance class and home as well. |
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| C • Will you dance tonight? 3 |
| Modern Dance 30:00 [1] | |
| (injured) |
| First run through of the whole piece up to the final section in sequence. Had to alter a couple of parts involving supporting my partner's weight with my legs bent since my right quadriceps wasn't up to it. I'm quite surprised at how fragile I felt and continue to feel. Running over the weekend, fun though it was and difficult though it would have been to beg off of what with tickets bought and entry fees paid, may have been a bad move for the medium term. |
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| C • Quads 1 |
Sunday Feb 26 |
| Orienteering race 1:37:38 [4] 15.72 km (6:13 / km) | |
| (injured) |
| This hurt. My right quadriceps didn't react well to the hard running in general the two preceding days (more soreness and stiffness and visible swelling compared to the left leg) and was not at all happy at the constant tweaks running through areas of thicker low vegetation, particularly in the first half of this course. Barring a bit of drifting on the first long leg, I was pretty clean in this race (I should hope so since the navigation was relatively easy), though not flowing especially smoothly. |
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Blue - Splits |
Saturday Feb 25 |
| Orienteering race 38:08 [4] 6.2 km (6:09 / km) +32m 6:00 / km | |
| (injured) |
| Three significant errors on, I believe, controls 7, 9 and 15 - a very bad race and an indication that I need to work on both compass technique and on being systematic. Not feeling great or terrible physically - this mostly involved the most runnable woods of what was available. |
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Blue WRE - Splits |
Friday Feb 24 |
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| Event: US Team Fundraiser
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| Orienteering race 14:23 [5] 2.9 km (4:58 / km) | |
| (injured) |
| My thigh felt surprisingly good during this - didn't bother me noticeably after the first leg except when I got the leg caught on low vegetation (foreshadowing unpleasantness to come). I drifted slightly on some legs and bobbled control 11 but this will have to be the race from the weekend that I'm happy with given the unstiff competition from my other two runs. If they hold another A meet in this or similar terrain, I'll go back but I'll hope to do so in better shape to run well. |
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Sprint - Splits |
Thursday Feb 23 |
| Note | |
| (injured) |
| Still up in the air whether I'll be able to run normally in the sprint tomorrow and even on Saturday and Sunday. Some gingerly testing last night makes me think calling on the quadriceps for shock absorption may be less of a problem than the rapid unbending of the lower leg to get the foot into position for landing. Here's hoping another day makes a significant difference. Though it'll be interesting to see who I can beat hobbling through a sprint and who I can't if it comes to that. |
Wednesday Feb 22 |
| Note | |
| (injured) |
| My right leg is much more useful. I no longer feel as though I'm faking walking normally on the flats and the knee bends beyond 90 degrees before discomfort sets in. The biggest remaining problem is soreness when absorbing more than very slight shocks. Two days left before the sprint in Florida - I think I'll be all right but I won't claim absolute certainty. |
Monday Feb 20 |
| Running 1:10:26 [2] 7.75 mi (9:05 / mi) | |
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| Run in from Cleveland Park, having taken the Metro there after dropping off the rented SUV. Was tempted, when my alarm went off, to snooze on and just Metro straight to work after the dropoff but I would have had to fight real traffic (even on a federal holiday) if I'd waited much longer and that would have been too awful a waste of time to contemplate. Such rest as I'll do to prepare for Florida starts now. Perhaps I ought to just train straight through it but poor results could be bad for morale. |
| Modern Dance 40:00 [2] | |
| (injured) |
| Repertory and performance class with Helanius. Got ambushed with entirely new (not extending or refining what had gone before) choreography to learn, which was fun. Unfortunately, in trying to cement the last bit of this in my muscle memory, I managed to run very nearly full tilt into Helanius' knee with my right thigh just above the knee. No noticeable discolouration and not much swelling but a deep bruise nonetheless - writing this on Tuesday morning, I can just about fake walking normally on flat ground but going up stairs is harder and absorbing the slight impacts while going down verges on painful. Apparently, I'll be doing a more thorough rest before the FLO meet than I'd intended. |
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| C • This is irony! 4 |
Saturday Feb 18 |
| Form exercises 19:50 [3] | |
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| A somewhat abbreviated session - only 6x100m strides and half the normal amount of silly walking and bounding. |
| Running 6:45 [2] 0.8 mi (8:26 / mi) | |
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| Warmup and cooldown associated with form exercises. |
| Modern Dance 1:30:00 [1] | |
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| Class with Deborah before heading off to pick up the rental with which to move the bulk of Dan's worldly goods. |
Friday Feb 17 |
| Running 1:14:20 [2] 8.0 mi (9:16 / mi) | |
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| Run to work. Some muddy patches on the Rock Creek Park trails. |
| Running 1:38:00 [2] 9.0 mi (10:53 / mi) | |
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| Run home with no light - as always, one way to ensure I'm not tempted to go too fast. |
Thursday Feb 16 |
| Cycling 1:12:00 [3] | |
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| Almost all snow on sidewalks gone in the morning. I hope the grass I plan on running on this evening is also drying out. Home by way of volunteering at PCRM. |
| Running 7:06 [2] | |
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| Warmup/cooldown for form exercises. |
| Form exercises 35:58 [3] | |
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| 9x100m strides, silly walks, uphill bounding and a set of twenty vertical leaps. |
| Core exercises 6:00 [4] | |
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| Abdominal/back/glute exercises - while watching figure skating and the snowboard racing. |
Wednesday Feb 15 |
| Cycling 1:12:00 [3] | |
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| A few shadowy areas of sidewalk still with compacted snow but the pavement was mostly clear on the way in. Home with picking up tickets for weekend Cronenberg films and food on the way. |
| Strength 13:00 [2] | |
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| Some leg strength exercises during an evening of watching cutthroat competition on TV - a bit of American Idol that my roommate was watching, some Olympics and then an episode of Project Runway (I can blame my roommate for this - I managed to get sucked into AI on my own). This was during the Olympics - many one-legged squats (something we used to do in skiing dry land training - I figure if Sandra and Marc are doing them...) and some calf raises, as recommended at the Hamilton training camp. |
Tuesday Feb 14 |
| Running 1:19:13 [2] 8.0 mi (9:53 / mi) | |
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| Ran in through Rock Creek Park again - trails perhaps getting a bit icier with superficial melting and refreezing and use? Still not too death defying. |
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| C • Doesn't look like you are havi... 4 |
| Running 1:25:38 [2] 8.0 mi (10:42 / mi) | |
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| Run through RCP to Cleveland Park to pick up some food. No moon visible but so little light is needed when the ground is mostly covered in snow that I put my light away once I was through the first bit of it making sure the cars could see me. Trails getting muddy in a few spots as the snow melts - just as well I plan on cycling for a couple of days now. |
| Core exercises 6:00 [4] | |
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| Basic abdominal/glute/back exercises. |
Monday Feb 13 |
| Running 1:25:52 [2] 8.0 mi (10:43 / mi) | |
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| Run in on snow in no danger of melting immediately, icy in places. Nice not to have any trouble keeping my feet dry. |
| Modern Dance 1:00:00 [1] | |
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| Class with Helanius back from his company's western tour. He ran through quite a lot of assembly - as he put it, by the end of the night he had a nice skeleton for the piece - and therefore ran overtime. I consequence, I didn't get to see any 24 at all. |
Sunday Feb 12 |
| Running 1:54:00 [2] 10.0 mi (11:23 / mi) | |
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| Magical run in several inches of soft wet snow in Rock Creek Park. Tons of trees large and small bowed down with snow or actually fallen so much ducking under and weaving around trunks and branches and risking of snow down the neck. Snow was sticky and the air was fairly still so absolutely every branch and twig was outlined in white. Particularly lovely when immersed in the forest and also in the few areas where one climbs high enough up one side of the valley to look across and see the canopy on the other side somewhat from above. Quite a few skiers and walkers about - in fact, many more people on the trails than on a normal snowless weekend day, even one with nice weather. |
Saturday Feb 11 |
| Running 7:11 [2] 1.5 km (4:47 / km) | |
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| Warmup and cooldown. |
| Form exercises 35:09 [3] | |
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| Silly walks, uphill bounding and 9x100m strides. |
| Cycling 26:00 [3] | |
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| To and from dance class since the snow didn't seem in any hurry to start falling. |
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| C • No snow cancellations. 2 |
| Modern Dance 1:30:00 [1] | |
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| Class with Deborah - felt moderately coordinated. |
Friday Feb 10 |
| Cycling 1:12:00 [3] | |
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| Commute in. Went by TPSS to buy some necessary food in anticipation of this being inconvenient to do early next week given the expected snow over the weekend. |
Thursday Feb 9 |
| Running 1:13:05 [2] 8.0 mi (9:08 / mi) | |
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| Run in through Rock Creek Park again. Who knew my pacing was this consistent? |
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| C • Running 1 |
| Cycling 48:00 [3] | |
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| Cycling home by way of PCRM (chocolate cake on offer). I didn't realise this took quite this much longer than going directly home. |
| Core exercises 8:00 [4] | |
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| Abdominal/back/glute exercises. |
Wednesday Feb 8 |
| Running 1:13:11 [2] 8.0 mi (9:08 / mi) | |
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| Run to work through Rock Creek Park. |
Tuesday Feb 7 |
| Cycling 32:00 [3] | |
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| Commute in. Will run home. Might have run in but the logistics wouldn't have worked. |
| Running 1:28:08 [2] 9.0 mi (9:47 / mi) | |
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| Run home on moonlit trails in Rock Creek Park. |
Monday Feb 6 |
| Note | |
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| Dan and I drove to the airport to fly home through several centimeters of lovely fresh powder with more falling. I may be forced to disagree with T.S. Eliot - I can't recall April ever thumbing its nose at me quite so cruelly as that. |
| Modern Dance 30:00 [1] | |
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| Abbreviated class in Helanius' absence - his two assistants of the last few weeks gave us some notes on quality of movements here and there and ran us through what we've done to date so we don't lose it entirely before Helanius returns. Drowsy - a busy weekend and short sleep due to the early flight caught up to me. |
Sunday Feb 5 |
| Cross Country Skiing 2:45:00 [1] | |
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| Last skiing of the visit to Ottawa, in Gatineau Park heading up towards Pink Lake from Asticou. Passable conditions (at least compared to the preceding two days - it may not have rained on us at all and the sun came out and it snowed quite prettily for a while) and a much more fun outing all told what with Dan not having to struggle on every uphill and challenged but not utterly overwhelmed by the downhills. Should probably, despite the slow pace, have turned around and headed back to the car at least 10 or 15 minutes sooner though - Dan did the last couple of kilometers on pure stubbornness. |
Saturday Feb 4 |
| Running race 28:30 [4] 8 km (3:34 / km) vdot: 58.7 | |
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| Run leg of the Winterlude Duathlon. 7th on this. |
| Cross Country Skiing race (Skating) 22:38 [4] 5 km (4:32 / km) | |
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| Ski leg of the duathlon - 39th for 19th overall. Maybe I'm not in quite the form I was last year but mostly I think the pavement run/ski format hurt me compared to the usual skate/ski/run mostly on ice - skating drops a few people and then people have to make the adjustment to running after the ski, allowing me to pick off most of the people who pass me skiing on the run (using O shoes to run on the ice being helpful but mostly just exploiting the fact that I do running training through the winter and most people in the snow zone who are contenders in winter triathlons focus on snow sports). Next year. |
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| C • Looks like a pretty damn good ... 2 |
| Cross Country Skiing 2:30:00 [1] | |
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| In Stoney Swamp Conservation Area, having sanely decided to give Dan a chance to get used to skiing somewhere less demanding that the Gatineau Hills. Despite the almost dead flatness of the area, I wish it had occurred to me to switch Dan to waxless skis before trying this. |
Friday Feb 3 |
| Cross Country Skiing 30:00 [1] | |
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| In Gatineau Park, skiing out of P7 - raining and trails not groomed since wet snowfall that preceded the rain but beautiful. Dan's first time skiing in a few years was not easy. Actual time, as she notes, was longer than this. |
Wednesday Feb 1 |
| Cycling 58:00 [3] | |
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| Uneventful commute. I'm going to have to actually time the homeward direction in the interest of accuracy sometime. Dropped some membership forms that had been sent to George Ford off at the Dunns' place on the way home. |
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| C • Commute 4 |
| Running 9:14 [2] 1.5 km (6:09 / km) | |
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| Warmup/cooldown getting to and from grass to do silly walks, etc. on. |
| Form exercises 31:52 [3] | |
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| Silly walks, bounding (4X up a steeper hill than I used to have) and 6x~100m strides with minimal jogging between things. |
| Core exercises 5:00 [4] | |
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| A quick set after the silly walks. |