Thursday Dec 30 |
 | Cross Country Skiing 1:20:00 [2] | |
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| In Gatineau Park with my friend, Ian. Up from P5 then Skyline, then the trail next to it to Ridge Road and looping back by way of #17 to Ridge again. |
| Running 18:00 [3] | |
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| Run to Experimental Farm Arboretum for the start of a tobaganning/desert/hot tub/farewell to Caroyln who's going on a teaching exchange to New Zealand for a year party. |
Wednesday Dec 29 |
| Cross Country Skiing 3:00:00 [2] | |
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| All but dead flat outing to where the Rideau River meets the Ottawa River and back. |
| Running 35:02 [3] | |
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| Running to and from the south end of the Rideau Canal. |
| Speed skating 35:29 [3] 14 km (2:32 / km) | |
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| Speedskating the length of the canal, round trip. Surface a bit rough in places. |
Tuesday Dec 28 |
| Running 17:00 [3] | |
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| Tentative outing and some shopping after recovering from fever and achiness that struck on Sunday. Felt a bit rusty but it went okay. |
Sunday Dec 26 |
| Cross Country Skiing 42:00 [2] | |
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| Skiing with Adam and Takashi, perfectly timed for illness to becme symptomatic mid-outing. |
Friday Dec 24 |
| Running 1:10:00 [3] | |
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| Last-minute (i.e. most of my) Christmas shopping - not continuous running. |
Wednesday Dec 22 |
| Cycling 43:00 [3] 8.5 mi (5:04 / mi) | |
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Tuesday Dec 21 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Still cold but a more normal commute - yesterday had been the first time in the just over two years I've owned my current bicycle that the suspension fork froze (maybe "congealed" would be more correct) in place. |
| Form exercises 35:00 [3] | |
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| Light workout - 6x100m strides, bum kicks, A's and B's. |
Monday Dec 20 |
| Cycling 1:12:00 [3] 13.0 mi (5:31 / mi) | |
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| Brutal slog into a headwind on the way into work today with the temperature about -9 Celsius before taking the wind chill into account. |
| Core exercises 6:00 [4] | |
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| Crunches, bicycle, etc. |
Sunday Dec 19 |
| Running 2:15:45 [2] | |
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| Another long run in Rock Creek Park. Went north on the Valley Trail, up the Pine Branch loop towards 16th St then back south again along the Valley Trail. I figure if I'm training for orienteering, I may as well spend time on the gnarlier trails by preference and the Valley Trail has much more in the way of rocks, roots and up and down than the rest of the park. |
Saturday Dec 18 |
| Note | |
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| PVTC Christmas Caper 5 or 10K at Hain's Point - I'm scrubbing myself. The question now is whether I should do an LSD run or truly rest. |
| Running 2:15:00 [2] | |
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| Long trail run in Rock Creek Park. Running to park and back, north up the west side with two excursions from water level to the upper reaches of the park, then back south on the Valley Trail. Left hamstring doesn't feel any worse afterwards. |
Friday Dec 17 |
| Cycling 1:14:00 [3] 14.5 mi (5:05 / mi) | |
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| Core exercises 6:00 [4] | |
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Thursday Dec 16 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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Wednesday Dec 15 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Core exercises 8:00 [4] | |
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| Stayed in and watched "Lost" for two hours. Had hoped to do an interval workout but my left hamstring still doesn't feel right and I'd rather miss some training now than risk seriously derailing it for the winter. |
| Strength 8:00 [3] | |
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| Going easy on the hamstring, I did several sets of essentially one-legged squats - actually a sort of simulation of ski-skating technique (arm motions and pushing the non-support leg out to the side as you go down). Ought to help my balance and perhaps make me slightly less hopeless in my attempts at skating this winter. |
Tuesday Dec 14 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Form exercises 39:00 [3] | |
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| The usual strides, etc. but I did something unfortunate to my left hamstring. Nothing serious on the face of it but maybe I'll go easy on it for a day or two, depending how it feels. |
Monday Dec 13 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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Sunday Dec 12 |
| Cycling 2:00:00 [3] | |
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| To Metro and then from Springfield south to the Quantico Marine Corps Base for QOC's last race of the year. Managed to prevail on Nadim's generosity for a lift back to the DC area, preventing a heavy day of training becoming truly epic. Also forestalling any danger of falling asleep joining the Onksts at the Roundhouse Theater in Silver Spring for the 100th performance of "A Broadway Christmas Carol" - though I think the show would have managed to keep me conscious regardless - great hammy fun. |
| Orienteering 1:02:53 [4] 9 km (6:59 / km) +350m 5:51 / km | |
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| Blue course at Chopawamsic Creek - vintage 1983 map that has aged gracefully. Felt somewhat slowed by the long ride out to the meet site. No errors worth mentioning other than getting suckered by some new trails into running down the wrong spur to the west of 8. Figured it out when I reached the field at the bottom, checked my compass and decided the field was on the map rather than being one of the areas deforested since the map was made warned of in the course notes. A considerable body of opinion holds that the first control was mishung - didn't cause me any noticeable trouble from my direction of approach through a deadfall-strewn saddle though the gully it was in didn't, to my eye, match the direction of the mapped gully. I had dismissed it from consideration until I noticed a FUMA student was punching in it.
Another in a string of meets with lovely weather, cool but sunny. |
| Cycling 17:00 [3] | |
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| Had a bit of a ride home after Nadim dropped me off south of College Park, not quite in Hyattsville. |
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Blue - Splits |
Saturday Dec 11 |
| Running 24:38 [1] | |
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| Warmup, cooldown and rest between repetitions. |
| Running 16:16 [5] 4.4 km (3:42 / km) | |
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| 4x1100m repetitions in 3:55, 4:02, 4:09 and 4:10 with two minutes rest between each one. Still raining lightly but at least I could see what I was about to step on well in the morning daylight. |
| Modern Dance 1:30:00 [1] | |
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| Jessica Marchant was teaching in Deborah's place - nice to have a change of movement style. |
| Cycling 30:00 [3] | |
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| Downtown to see another set of Godard works - two video collaborations with Anne-Marie Mieville and one feature from the '60s. |
Friday Dec 10 |
| Cycling 33:00 [3] 6.5 mi (5:04 / mi) | |
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| Commute to work. |
| Cycling 44:00 [2] 8.0 mi (5:29 / mi) | |
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| Commute home in the (not very hard) rain with grocery shopping. Took it very easy for safety reasons. |
Thursday Dec 9 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Rainy ride home. At least it wasn't cold too. |
| Core exercises 5:00 [4] | |
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| Stayed inside and dry rather than trying to do an interval workout on wet grass. Did some not especially vigorous but overdue vacuuming and a few sets of crunches, bicycles, etc. |
Wednesday Dec 8 |
| Cycling 1:10:00 [3] 14.0 mi (4:59 / mi) | |
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| Form exercises 45:00 [3] | |
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| The usual A's, B's, bum kicks, 10x100m strides and bounding. |
Tuesday Dec 7 |
| Cycling 33:00 [3] 6.5 mi (5:04 / mi) | |
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| Half a commute since I walked from work to the AFI to see "Out of the Past" and then went directly home. |
Monday Dec 6 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Feeling the weekend's efforts. Decided cycling would be plenty for today. Plans for Tuesday evening also dictate a relatively restful day devoid of impact forces. I expect I'll be recovered enough for a quality running workout by Wednesday evening. |
Sunday Dec 5 |
| Cycling 1:45:00 [3] | |
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| Home to Onksts' place to catch a ride out to Avalon. Would have cycled to Avalon directly but wanted to stay and volunteer to the end of the meet and didn't fancy riding back on US Route 1 in the dark. |
| Orienteering 1:14:10 [4] 8.6 km (8:37 / km) +320m 7:16 / km | |
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| Blue course at Avalon/Orange Grove, well set by Mikhail Matveev. Lovely slightly cool weather and a huge turnout, particularly of beginners, notably scout and JROTC groups. Big rush on beginner instruction for the first half hour or so, then calm. No multiple minute errors, a few on the order of a minute. A severe beating from the generally rocky and often deadfall-strewn ground, especially since I was tiring by the end - there may be something of a drawback to doing long runs on Saturdays and races on Sundays. |
| Orienteering 48:00 [2] | |
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| Got assigned 8 moderately distant controls to pickup. Hardest part was the road run out to the farthest one - my feet were having trouble with the pressure points from my spikes on the pavement. Tried to stay on leaves at the edge of the road. |
Saturday Dec 4 |
| Running 2:39:00 [2] | |
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| Long run, mostly on trails in Rock Creek Park. Headed up the Valley Trail from Pierce Mill then ran into Pat Zerfas just after crossing to the west side of the creek. Crossed back over and ran with her north to the Maryland/DC line before crossing again and heading back. |
| Cycling 30:00 [3] | |
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| After eating and a nap, headed downtown to hit the library and see "Notre Musique", Godard's latest film, at the National Gallery. |
Friday Dec 3 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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Thursday Dec 2 |
| Cycling 1:06:00 [3] 13.0 mi (5:04 / mi) | |
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| Strength 54:58 [3] | |
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| The strength training literature being more or less united in advising a period of work on brute strength before getting heavily into plyometric/power training and me being unlikely to darken the door of a gym anytime soon, I've decided to go with the Tenzing Norgay/J.J. Cote strength training method - lugging around a big heavy backpack (Tenzing's autobiography described training before the Everest expedition by doing daily hikes carrying around a backpack full of rocks/ see recent AttackPoint thread for J.J.'s anecdote). Did 10 ascents and descents of the long and moderately steep hill outside my front door, taking fairly long strides on the uphills and descending with my knees somewhat flexed both to save my joints and to increase the workload. |
| Core exercises 5:00 [4] | |
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Wednesday Dec 1 |
| Cycling 1:16:00 [3] 15.0 mi (5:04 / mi) | |
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| Form exercises 25:00 [3] | |
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| Quick session - warmup and cooldown jogging, bum kicks, A's, B's, bounding and 5x100m strides. |