Wednesday Nov 30 |
 | Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Commute in in slightly cooler weather again - I was having trouble mentally adjusting to the near-room temperature outdoors we had for a bit (reluctance to revert to fingerless gloves, leave off the jacket, etc.). Home by way of the Takoma Aquatic Center for a swim. |
| Swimming 35:00 [4] 1.6 km (21:52 / km) | |
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| Similar swim workout to Sunday's with a little bit more front crawl, butterfly and flutterkicking added. |
Tuesday Nov 29 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Felt energetic cycling in. Home by way of the AFI to see "Elevator to the Gallows". Raining cats and dogs on the leg from the theater home, which quickly overwhelmed my booties despite the front fender and down tube mudguard I bought while getting my derailleur cable replaced on Saturday. |
Monday Nov 28 |
| Cycling 1:16:00 [3] 14.5 mi (5:13 / mi) | |
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| Commute in carrying a considerable quantity of paper that's been taking up closet space but doesn't, on examination, strike me as worth moving. Home by way of grocery shopping. |
| Note | |
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| I think the ibuprofen and keeping my thigh wrapped are working though it's hard to be absolutely certain when I haven't had it unwrapped since last Wednesday for more than a few minutes except while swimming. I think I'll keep the regimen up for the rest of this week and then try a return to normality. |
| Core exercises 7:00 [4] | |
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| While watching them, predictably enough, fail to break out of prison on "Prison Break". |
Sunday Nov 27 |
| Cycling 50:00 [3] | |
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| Picked up the keys to my new apartment, got my rear derailleur cable replaced and went to Takoma for a swim. |
| Swimming 31:00 [4] 1.42 km (21:50 / km) | |
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| Similar workout to last time though a bit longer - all told, 12 widths of the pool breaststroke, 12 backstroke, 12 flutterkicking, 20 front crawl and 6 butterfly. |
| Note | |
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| Dan and I went to a piano recital at the National Gallery. On request, I brought a map and compass and continued her grounding in compass theory, previously only covering how to orient the map, with the basics of taking a bearing. Reinforcement at Wheaton before she runs will no doubt be a good idea. |
Saturday Nov 26 |
| In-line Skating 2:15:00 [3] 26.0 mi (5:12 / mi) | |
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| I tried to line up a ride but few people were in so I eventually decided to skate out to Leesburg on the W&OD trail from the end of the Metro line. Called Nadim and verified that the entire trail was paved first. A very nice skate on flat or gently rolling pavement with relatively few other trail users. Raised the beginnings of blood blisters on both my feet just ahead of the ankle where my skates tend to chafe me - good thing picking up rides back from meets is easy. |
| Orienteering race 11:10 [4] 1.3 km (8:35 / km) +90m 6:23 / km | |
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| One of the A qualifying sprints at Balls Bluff - the system of which one you were supposed to do to qualify for the A final broke down somewhat. I ran this at less than full effort, was also afflicted with some of that lack of coordination in the running muscles you have in the first several hundred meters of the run leg of a triathlon, and screwed up the first control hugely due to not being quite mentally oriented and the mapped trails not appearing to do quite what the map said they ought to (whether, under the leaves, they actually were doing approximately what they were supposed to is harder to say. Still comfortably under the qualifying standard. |
| Orienteering 9:22 [4] 1.49 km (6:17 / km) +100m 4:42 / km | |
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| Balls Bluff A final - still not quite the intensity usual for a sprint, partly because of the footing and partly because of what the day up to this had taken out of me but I ran this one cleanly. |
| Core exercises 5:00 [4] | |
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| Some crunches, bicycle, etc. while watching "The Rock" on TV - had never seen any of it before they start sneaking into the prison before. |
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Final A - Splits |
Friday Nov 25 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Cycling in all bundled up - now that I'm at the office the NWS says it's -2 Celsius out there (windy too) so I'm not feeling too wimpy about the amount of protection from the cold I donned. Snapped my rear derailleur cable on the way home, forcing the rapid creation of a plan B for how to get to QOC's Balls Bluff meet the next day. |
Thursday Nov 24 |
| Note | |
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| A day of blissfully doing nothing more physical than some walking when I finally left home to go see a Louis Malle film at the AFI. Spent a chunk of the afternoon cleaning my room while Dan napped and went through my highly disorganised photographic archive. |
Wednesday Nov 23 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Commute in on a colder morning than I'd realised - I should have gone with my next warmer pair of gloves. Going home again with the wind much easier. |
Tuesday Nov 22 |
| Note | |
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| I finally got annoyed enough to do some research and conclude that my bruise probably qualifies as a hematoma. Apparently I should have rushed to either my doctor or an emergency room and let them decide whether they ought to drain the pooled blood out of it with a needle. Not sure now whether I ought to call my doctor or give anti-inflammatories and ice a chance first. |
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| C • Quad bruise 5 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Commute. |
| Swimming 29:00 [4] 1.35 km (21:29 / km) | |
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| My second swim in two weeks. Assuming the pool is 25m across, 300 meters of breast stroke, 450 of front crawl, 225 of back stroke, 75 of butterfly and 300 of flutterkick with a kickboard. Prettty much continuous but the relative intensities of the different strokes lends the workout something of an interval/fartlek quality. |
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| C • Pool measurements 3 |
Monday Nov 21 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Commute - raining on the way home so I confined my grocery shopping to places pretty much on the way directly home. Got a late season watermelon in consequence. |
| Core exercises 5:00 [4] | |
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| Crunches, bicycle, back extensions, etc. - been a while but it's definitely the time of year, particularly if I'm laying off running. |
Sunday Nov 20 |
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| Event: Susquehanna Stumble
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| Orienteering race 2:19:38 [4] 16.7 km (8:22 / km) +680m 6:57 / km | |
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| Susquehanna Stumble - early mistakes (bad route choice in first window climbing a slope twice and bad first attack on first control in second window) had me well out of it. Arrived at map exchange to find no maps and Randy, Vadim, Clem and Wyatt there having waited four or five minutes already. No chance of my getting that far ahead on the second loop so a little bit of the competitive zest was gone. Ended up fourth (Clem was doing the short rather than the long stumble). Time is adjusted to leave out a couple of minutes waiting for the maps though Randy may have already taken care of that when he reconstructed and adjusted the times based on the available splits. The bruise on my left thigh did some rather alarming painful throbbing that it hadn't been doing during the long O champs - not sure whether I should be worried or not. |
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Long - Splits |
Saturday Nov 19 |
| Orienteering 2:00:00 [1] | |
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| Scouting the northwest part of Prince William Forest Park for mapping purposes. Fairly nice woods in the reentrants, kind of thick up on spurs and hilltops, bland topography most everywhere with very few point features. Worth mapping eventually but there were better areas scouted by others. |
Friday Nov 18 |
| Cycling 33:00 [3] 6.5 mi (5:04 / mi) | |
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| Commute home before heading to the Kennedy Center for the second Bill T. Jones program. |
Thursday Nov 17 |
| Cycling 1:23:00 [3] 17.5 mi (4:44 / mi) | |
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| Commute in and riding in to finally sign my new lease and back. Dan and I went to see Bill T. Jones/Arnie Zane Dance Company at the Kennedy Center in the evening. |
Wednesday Nov 16 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Standard commute. |
| Swimming 25:00 [4] | |
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| The opener in my plan to avoid running (at least outside of local O meets) for a while in the hopes that my left hamstring will throw off the chronic stiffness/feeling of fragility that's been with me all summer and fall. A pleasant surprise - the public swim center I went to is free for DC residents. Swam somewhat over a kilometer of mixed breast stroke and front crawl plus a bit of flutter kicking with a kickboard. |
Tuesday Nov 15 |
| Cycling 53:00 [3] 10.5 mi (5:02 / mi) | |
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| Commute home but first a quick trip to a Social Security Administration location to apply for a replacement card. |
Sunday Nov 13 |
| Orienteering race 2:32:53 [4] 22.2 km (6:53 / km) +645m 6:01 / km | |
| shoes: White Jalas, no studs |
| US Long Championships Blue - another good race though not quite as clean and I felt the effort of Saturday in my legs from the start. Messed up the second control in particular though the time loss felt like less than a minute. Ate four gels and drank at every opportunity so it didn't feel like I died too badly as the race went on. Though my quads were giving warning signs for the last few kilometers that they might seize up if the race went on much longer. Quite annoying being on the wrong side of a five second margin between third and fourth but I won't beat myself up over it. Though I think I will replace the laces on the shoes I wore - the new Jalas Blacks I wore on Saturday had long enough laces that I was able to double up the knot several times. Since they weren't dry for Sunday, I changed to the studless white Jalas shoes I use for sprints with significant amounts of pavement and the laces weren't long enough to tie more than doubly. I had to retie one shoe or the other a few times during the race. |
| Note | |
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| I enjoyed the terrain and map at Fair Hill - finding controls was generally easy but planning ahead to have easy transitions between the fields and woods on long legs was quite challenging. I hope the vegetation, etc. will be slow to change so DVOA will be able to keep the map tolerably up to date. |
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Blue Long - Splits |
Saturday Nov 12 |
| Orienteering race 1:01:49 [4] 9.9 km (6:15 / km) +225m 5:36 / km | |
| shoes: Jalas Black FLX 2003 - 1 |
| Fair Hill Day 1 Blue - a good more or less clean race (given the relatively easy navigation, I should hope so). I suspect at least a couple of the other runners were saving themselves for the long championships on Sunday. |
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Blue 1 - Splits |
Friday Nov 11 |
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| Event: US Long Course Champs
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| Cycling 1:16:00 [3] | |
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| Commute in very early then in and out of DC to actually fill in the application form and pay the fee for the background check at my soon to be abode. |
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| C • Congrats! 1 |
Thursday Nov 10 |
| Cycling 1:34:00 [3] 17.0 mi (5:31 / mi) | |
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| Commute in against big headwind and home much more easily. Then out to look at a room and back again. Assuming I can pass the landlord's background checks, I'll be living less than half a mile from Rock Creek Park and all its trails come January 1. |
Wednesday Nov 9 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Commuting by bicycle once more. |
Tuesday Nov 8 |
| In-line Skating 40:00 [2] | |
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| Have determined that it was my pump at fault after all. Needed to get another so skated in rather than wimp out with Metro once more. Got slightly overconfident and ended up laying my left hip into the pavement avoiding hitting the side of a car full tilt. A tiny bit of road rash and probably a bruise - I don't think it will be at all serious vis-a-vis this weekend. |
| In-line Skating 18:00 [2] | |
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| From work to Nadim and Peggy's for mapping committee meeting on slightly wet pavement. Just barely got to bike shop en route in time for them to take pity on me and let me buy a pump. |
Sunday Nov 6 |
| Orienteering 59:29 [4] 7.9 km (7:32 / km) +320m 6:16 / km | |
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| QOC Pohick Bay Blue - I left some time out there with small errors, notably on 2,6,13 and 14. 6 is the most aggravating one - I should have figured out I needed to look up higher than the steep-sided part of the reentrant much sooner plus my route choice was poor - I should have stayed high longer and attacked from the trail to the southwest rather than descending into the reentrant below the control unnecessarily.
Dan ran white and yellow again, the former in about 22 minutes, the latter in somewhat over an hour (she thinks 40 minutes if she hadn't lost a lot of time on her second and third controls, partly due to getting ambitious and trying to go straight through the woods). Apparently, I'll be asked next time to go into compass technique beyond the basics of orienting the map which was all I showed her before she started at Bowie. |
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| C • Progress 3 |
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Blue - Splits |
Saturday Nov 5 |
| Form exercises 32:00 [3] | |
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| Haven't logged any of this (the usual strides, bounding, A's and bum kicks) in ages so time to get back into it. Especially given that I think these workouts plus being more consistent about intervals last winter than previously were largely responsible for my being very competitive in the raw speed department in relatively less technical races with good runnability this past spring. |
| Stretching 20:00 [1] | |
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| Another relatively neglected activity recently. |
| Modern Dance 1:30:00 [1] | |
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| First dance class in ages - Helen was subbing for Deborah. Felt slightly rusty. |
Friday Nov 4 |
| Note | |
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| Would have cycled but stopped to pump up my rear tire just outside my front door and the silly thing suddenly stopped holding pressure. The pump felt like it was working. In any case, I didn't want to deal with it at the time, particularly if it involved changing the tube without intact tire irons, so I took Metro to work instead. |
Thursday Nov 3 |
| Running 1:40:00 [2] 10.0 mi (10:00 / mi) | |
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| Back to training - easy run to work through Rock Creek Park. |
| Cycling 1:20:00 [3] | |
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| Cycling home by way of volunteering at PCRM then out again to look at a room for let - I'm trying to move close enough to Rock Creek Park that running in will be close to a pure trail run rather than a trail run with a three mile paved prologue. |
| Note | |
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| Finally deburred my gaiters and tights from the Ontario Champs today. |
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| C • Deburring 1 |
Wednesday Nov 2 |
| Note | |
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| Another day of sloth - the evening this time was devoted to the Limon Dance Company. |
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| C • Sloth 1 |
Tuesday Nov 1 |
| Note | |
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| Did absolutely nothing beyond minimal walking since I took Metro in, downtown to hear the Miro Quarter play a Beethoven string quartet, Shostakovich's 7th and Schubert's "Death and the Maiden", and home. A rest day couldn't hurt anyway. At least, that's what I'll tell myself for the moment. |