Thursday Apr 29 |
 | Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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Wednesday Apr 28 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Commute - saw "Shaolin Soccer" in the evening. Fun but now I'll have to look up what was in the almost 30 minutes Miramax allegedly cut from the version released in Asia. |
Tuesday Apr 27 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Commute - wimped out of doing an interval workout. Being outrun by piles of other Canadians is good motivation but apparently not quite good enough to overcome the level of fatigue I felt. |
Monday Apr 26 |
| Cycling 33:00 [3] 6.5 mi (5:04 / mi) | |
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| Morning commute. Pleasantly surprised at not being all that sore and at my knee feeling rather better than it did after Flying Pig. |
| Cycling 1:25:00 [2] 12.0 mi (7:04 / mi) | |
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| Long and rainy commute home by way of the grocery store. Made longer though not rainier by overly casual practices in lashing things to my bike forcing me to backtrack about two miles looking for a bag full of my work clothing that had fallen off. At least I found it. And the experience may have heightened my appreciation of the film I then saw about Tuareg life in the Sahara. |
Sunday Apr 25 |
| Orienteering 1:37:45 [4] 13.36 km (7:19 / km) +505m 6:09 / km | |
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| Billygoat - mostly hanging with either Eddie or Nick Duca, couldn't quite hang on to Eddie over the last three controls. May expand later (and correct distance and climb to reflect my skip) but no time to write a novel now. Great fun - thanks to any CSU readers I may have. Damnation on ticks in general and the one I found on my sternum when I got home in particular. Though I hope he or she (both sexes bite, right?) died in the pink of health, utterly free of infectious disease. |
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Billygoat - Splits |
Saturday Apr 24 |
| Orienteering 41:58 [4] 4.63 km (9:04 / km) +90m 8:16 / km | |
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| Tentative reacquaintance with New England terrain after a winter and early spring of spur and reentrant. Moving and map reading a bit slowly, a bit lost on long leg before relocating carefully on the trail, two significant errors in the vicinity of the control if not quite within the circle. |
| Orienteering 16:33 [4] 2.7 km (6:08 / km) +65m 5:28 / km | |
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| A bit of confusion in the dense trail network north of the lake, a couple of not quite spikes (one involving a painful amount of needless climb), and feeling a bit wasted from driving up and the earlier race - it may have felt like a 5 effort but I think it was more of a 4.5. |
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A Loop, then B loop - Splits |
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Blue - Splits |
Friday Apr 23 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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Thursday Apr 22 |
| Cycling 1:12:00 [3] 14.5 mi (4:57 / mi) | |
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| Commute, returning by way of a German film as part of Filmfest DC. Regarding my left knee, it felt what is currently normal on Monday but significantly worse on Tuesday for no earthly reason I can imagine. I've been taking ibuprofen since then - seems to help but I don't like it as a permanent solution. Though one of those will have to wait for the O competition season to be over if things continue as they are. |
Wednesday Apr 21 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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Tuesday Apr 20 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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Monday Apr 19 |
| Note | |
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| Incidentally, my left knee feels unchanged and I picked up, along with the usual assortment of scratches, a really ugly puncture of the skin on the front of my left biceps. Small but it didn't heal nicely and it was surrounded by a really ugly ring of black, subcutaneous discolouration. I had an attack of hypochondria on the drive home wondering if it might, despite my being fairly certain I picked it up during the Farsta and not seeing a tick at the break after that race, be the classic Lyme disease rash but the colour and size look nothing like online photos so I'm going to assume one of our Indiana plant friends was dispensing some kind of irritant along with the lacerations. I had a couple of similar looking pinpricks on the other arm and all of them are noticeably faded compared to yesterday. |
| Cycling 1:24:00 [3] 17.0 mi (4:56 / mi) | |
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| Commute plus errands - a little easier pace than usual since my quads were feeling the weekend a little bit. |
Sunday Apr 18 |
| Orienteering 1:10:53 [4] 9.3 km (7:37 / km) +380m 6:20 / km | |
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| Pig Classic Blue - warm again and my start was 10:09 EDT but there was some breeze to ease the discomfort. Got sucked several steps down the trail towards 2 before I noticed 1 sitting there with its circle intersecting the start triangle - not a great split as I got over that bit of cognitive dissonance but it could have been much worse. Navigation not very challenging in general with fairly frequent long trail/field runs. Was a little dismayed to see Mike Waddington coming up from behind as I left 5. Went low and climbed at the end as he apparently contoured and saw him again as I left 6. Again at eight and he got ahead taking a line somewhat left of mine to the field corner on the way to 9. Traded again on the way to 10 and 11. He went more directly to 12 and I arrived at the control just as he was leaving so I followed him for the entire trail run towards 13. He went fairly directly up and over the hill to 13; I contoured around in the vicinity of 14 and then wasted several seconds going towards the top of the southern ditch before I read the map and corrected - nothing to blame there but fatigue and myself. Managed to get back to 14 without too much floundering and then the rest was easy bar the effort of running hard without a visible competitor to spur me on. No idea yet how the whole field shook out but reasonably satisfied with time compared to others I know of. Just wish there was more time to NAOCs. Or that I'd trained harder through the winter. |
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Blue - Splits |
Saturday Apr 17 |
| Orienteering 1:19:32 [4] 9.63 km (8:16 / km) +440m 6:43 / km | |
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| Pig Farsta - great fun but a somewhat less than okay run. Big mistake on 3 then the rest of the first loop playing catchup and eventually losing everyone. Medium sized error on control code 144, #12 on my first loop - no solid attack point and got confused in vegetation. Saw Mike Waddington do a really spectacular downhill tumble, rolling at least two or three meters before getting up. Navigated solo and fairly cleanly on the second loop but my energy level was definitely lower and the lack of people in view to chase wasn't helping on the motivation side of the ledger.
Apologies to all in the pack affected by my fumbling with the punch on my first control. |
Friday Apr 16 |
| Orienteering 49:40 [4] 5.6 km (8:52 / km) +195m 7:33 / km | |
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| Pig Sprint Blue - hot for the time of year, thick vegetation and the juniper areas mapped as rough open with exceedingly pale green dots did take getting used to. Truly large error on the way to 7 (partially ascribable, I think, to subconsciously expecting the juniper area I wanted to head for to look like a clearing in the distance) took me through some awful vegetation to the road at the south edge of the map - otherwise my head was more less working. Though I probably should have taken the trails around to 1. Did as Brian May and James Scarborough did punching the wrong control on the way to 12 but I checked the code so it was just on the way to 12 instead of instead of 12 (I'm rather proud of the tortured syntax there). A merely okay run given how much time I spend in ridge and valley terrain but can't be too unhappy with fourth. |
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Blue - Splits |
Wednesday Apr 14 |
| Cycling 1:12:00 [3] 14.0 mi (5:08 / mi) | |
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| Commute, returning by way of QOC BOD meeting. |
Tuesday Apr 13 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Rainy return commute to view part of irritating Bush press conference, which certainly ought to silence critics who argue the administration can't bring itself to admit error (why keep arguing when the other side insists on proving you right?). At least it was less of a distraction from my taxes than regularly scheduled programming would have been. Should have run at least a little bit but let rain dissuade me. |
Monday Apr 12 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Cycling commute after total rest Sunday. Ankle now feeling pretty much normal. Left knee, since I haven't mentioned it lately, much the same - a bit better now but has felt significantly worse than previously in the past week. Maybe two or three days of laying off it would take care of it. Or, if cycling is to blame, going to Flying Pig might do it. And would certainly be less drastic than laying off exercise during the competitive season. |
Saturday Apr 10 |
| Running 2:35:00 [2] | |
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| Trail run in Rock Creek Park after a long time away. Made a valiant attempt to take my right ankle and, by extension, my whole body out of the spring O season. Fortunately, my ankles are strong enough to survive my trying to destroy one of them on an absurdly safe section of packed dirt trail but I was walking gingerly the next day. |
Friday Apr 9 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| End of week fatigue - did nothing other than necessary cycling. |
Thursday Apr 8 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Commute - rested from training in the evening. Would have done so even if it wasn't a good idea for physical reasons as this was my night to see the Lyon Opera Ballet do an utterly delightfully meaningless evening length modern dance piece inspired by an Italian artist's catalogue of imaginary plants, animals and things in general. |
Wednesday Apr 7 |
| Cycling 1:08:00 [3] 13.25 mi (5:07 / mi) | |
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| Commute plus grocery shopping. |
| Running 25:00 [1] | |
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| Warmup, cooldown and rest between intervals. |
| Running 16:00 [5] 4.4 km (3:38 / km) | |
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| 4 x 1100m I intervals. Watch was elusive so I can only assume I did them in about 4 minutes each with about 2 minutes rest between them - backed off on effort slightly compared to last time since I suspect that was harder than required for the desired training effect on VO2max and the muscular fallout of trying to cut time per repetition by a few seconds seems to be enough to compromise training for the next few days. |
Tuesday Apr 6 |
| Cycling 1:12:00 [3] 14.5 mi (4:57 / mi) | |
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| Muscles still feeling the weekend enough that I contented myself in the evening with restocking food, baking some bread and watching American Idol and 24. Probably a wise decision unless I don't do intervals on Wednesday, in which case it was yet another step onto a slippery slope. |
Monday Apr 5 |
| Cycling 1:13:00 [3] 13.0 mi (5:36 / mi) | |
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| NW wind gusting as high as 33mph. Direction from my home to my workplace = slightly north of northwest. A long hard ride in. |
Sunday Apr 4 |
| Cycling 2:25:00 [2] | |
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| Out to Patuxent for the O meet tending downhill and with God's own tailwind behind me all the way. Back again (despite a generous offer of a lift) with both these factors plus fatigue working against me. |
| Orienteering 42:30 [4] 5.8 km (7:20 / km) +170m 6:23 / km | |
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| Red course at Patuxent River Park. Had definitely taken an edge off my speed with the workout Saturday morning. Almost managed to overrun the ditch I wanted on 7, didn't read enough detail resulting in small amount of extra running to 10 and bad route choice with two contours of needless climb on 12, which I actually did overrun down in the main reentrant the smaller one it was in branched off of by perhaps 30 meters. Not bad but hitting the technical terrain again at the Billygoat and beyond is certainly going to be a shock to the system after all this winter in Quantico terrain. |
| Orienteering 25:00 [2] | |
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| Control pickup - 5 controls in terrain then a kilometer and a bit up the road to where Sam Listwak had parked while he got his 6. |
Saturday Apr 3 |
| Running 20:00 [1] | |
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| Warmup and cooldown. |
| Form exercises 48:00 [3] | |
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| Bum kicks, A's, B's in lesser quantity and about 9x100m strides, interspersed with a bit of jogging. |
| Running 1:13 [5] | |
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| After the running form exercises, I took the cooldown jog through Fort Totten Park on the way home. Assuming my body holds up, I plan on doing some shorter intervals in terrain and this is easily the closest real terrain to home that isn't completely choked with vegetation. This was a run from the northwest corner of the park through moderately open forest though with rather uneven footing and a fair bit of branch litter up a reasonably gentle slope to a final section of dirt trail. I wimped out on extending the interval as far as the park would allow - there would be about 100m crossing a field, then a steep climb into the fort's earthworks (I'd worry about desecration but the BMX types are clearly way ahead of me) and through those to end with another 150 m or so of field. |
| Stretching 10:00 [1] | |
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| Minimalist warmup before class. |
| Modern Dance 1:30:00 [2] | |
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| Class - Deborah took strangely long getting to the combination, which was shorter than usual. Still fun. |
| Cycling 50:00 [3] | |
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| To the library and then the Freer Gallery for half of an anime marathon - one space opera and one of these curiously realistically drawn (except when the genetically engineered monster showed up), very dark anime features that I really don't quite get the point of. |
Friday Apr 2 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Basic commute. |
Thursday Apr 1 |
| Cycling 1:15:00 [3] 15.0 mi (4:59 / mi) | |
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| Drearily rainy commute and grocery shopping expedition. Also buying yet another new tail light for my bike - either I'm too rough on the things (and admittedly I dropped the one just now replaced, cracking the plastic case open and forcing me to deploy the packing tape to hold it together for the last few months) or they have really fierce planned obsolescence designed in. I can't seem to replace the batteries in any model I get more than two or three times before something loses contact with something else and the light stops working. |