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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jtorranc

In the 7 days ending Feb 13, 2005:

activity # timemileskm+m
  Cycling6 8:27:00 55.5 89.32
  Running2 3:04:56 2.73 4.4
  Orienteering1 55:37 5.78(9:37) 9.3(5:59) 300
  Form exercises1 44:00
  Core exercises3 13:00
  Total7 13:24:33 64.01 103.02 300

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Sunday Feb 13, 2005 #

Cycling 2:55:00 [2]

Across DC then on the C&O Canal towpath out to Great Falls for the O meet. Went easy to spare my knees. Stopped in at the Kennedy Center on the way back to exchange my ticket for Alvin Ailey for a different night - fortuitous since I would otherwise have forgotten I wanted to see the upcoming Washington Ballet performance of a new version of The Rite of Spring.

Orienteering race 55:37 [4] 9.3 km (5:59 / km) +300m 5:09 / km

Worked the extremely busy start (good thing advanced courses were epunching) for almost two hours, then went and changed before running blue. Sam Listwak had designed a sort of two loop course with half printed on one side of the map and half on the other. Great Falls in winter - blazing fast runnability and extensive visibility - contributed to a fast time. Technical cleanness also helped - other than trying to run from 3 directly to 5 and being brought up short by the lack of map to terrain correspondance after crossing the stream, I was almost perfectly clean.

Saturday Feb 12, 2005 #

Running 2:24:00 [2]

Long run in Rock Creek. Both my knees started feeling inexplicably sore in the middle of the workout - the left more than the right although the right felt worse after I stopped. Nothing feels mechanically wrong just sore. I'd probably better buy new shoes on general principle.

Cycling 50:00 [2]

Downtown for an Italian silent era film at the National Gallery of Art and a visit to the library.

Friday Feb 11, 2005 #

Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)

Core exercises 5:00 [3]

Thursday Feb 10, 2005 #

Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)

Running 24:57 [1]

Warmup, cooldown and rest between repetitions.

Running 15:59 [5] 4.4 km (3:38 / km)

4x1100m I intervals on grass with a strong headwind on the slightly downhill return evening things out.

Here's the sort of thing that makes me wonder about my measurement of this distance, how much slower grass is than pavement and whether I'm letting myself recover enough - I ran a 5K on Thanksgiving Day that yields a VDot of 61.3 so how can an interval workout yield only 55.2, ignoring the rests between repetitions? Is the psychological effect of being in a race really that powerful?

Wednesday Feb 9, 2005 #

Cycling 1:06:00 [3] 13.0 mi (5:05 / mi)

On checking, the library trustees meeting had been rescheduled for the third Wednesday of the month so I took the time to cycle home before heading to the E Street Cinema.

Tuesday Feb 8, 2005 #

Cycling 1:24:00 [3] 16.5 mi (5:05 / mi)

Cycling again with added distance due to the resumption of volunteer nights at PCRM. Have decided not to log forcing the caps onto the ends of the mailing tubes we were putting posters in as strength training.

We were downstairs so nowhere near the digital scale I trust to be accurate. Over the weekend, the scale at my parents' house had me at 170 fully watered and at about 166 following the race and again after my skiing the next day.

Form exercises 44:00 [3]

Jogging warmup and cooldown, bum kicks, A's, B's, 8x100m strides, bounding and three sets of vertical leaping, including one based on a description in Karen Williams' log.

Core exercises 4:00 [4]

Abdominal work to cap an active day. Tomorrow will be less impressive since the evening will be devoted to watching the DC library trustees be ineffectual and then to an outing to see an early Wong Kar-Wai film.

Monday Feb 7, 2005 #

Core exercises 4:00 [4]

Crunches, etc. while watching 24. No specially nasty aches or pains from the unaccustomed skiing over the weekend.

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