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Training Log Archive: jtorranc

In the 7 days ending Dec 10, 2006:

activity # timemileskm+m
  Cycling6 5:37:00
  Hiking1 5:00:00
  Running2 4:35:00 26.0 41.84
  Deep Water Running2 1:21:00
  Swimming2 1:20:00
  Orienteering1 1:18:42 7.34(10:43) 11.81(6:40) 490
  Form exercises1 27:00
  Total7 19:38:42 33.34 53.65 490

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Sunday Dec 10, 2006 #

Cycling 55:00 [3]

To the Cleveland Park Metro in the morning, then onwards to Van Ness when I found the out of order sign on the street elevator. Also home from the Onksts place with shopping at TPSS en route.

Orienteering race 1:02:43 [4] 9.11 km (6:53 / km) +395m 5:39 / km

Mid-Atlantics Blue at McKeldin - second somewhat over three minutes behind Eddie. Satisfactory though I need to work on beating Eddie once in a while again. Course was mostly about running ability with nods to route choice.

Orienteering race 15:59 [4] 2.7 km (5:55 / km) +95m 5:02 / km

Mid-Atlantics Relay - leg 2 on a team with Nadim and Joe Garman. Was able to run harder for this distance though not quite into intensity 5 territory. Easy nav and open woods - no problems worth mentioning.

Saturday Dec 9, 2006 #

Cycling 1:10:00 [3]

Branch Avenue Metro to Rosaryville and back.

Hiking 5:00:00 [1]

Another productive day at Rosaryville, despite my continuing inability to get out of bed early on Saturdays. I'm pretty sure I now have all of the trails (though some few I have yet to go over again now that the leaves aren't in the way anymore. Spent about the last two hours in one of the nicest sections of white woods on the map adding point features, of which there were sufficiently more than I was worried might be the case to ease my mind considerably. Total time about six and a third hours but I'm deducting for time spent standing still, mostly taking waypoints at the point features.

Friday Dec 8, 2006 #

Cycling 51:00 [3]

Biking from work to the Freer Gallery to see a Sri Lankan film that shared the Camera d'Or at Cannes in 2005 then home.

Thursday Dec 7, 2006 #

Running 9:00 [1]


Form exercises 27:00 [4]

Silly walks and 8x100m strides. While doing bum kicks some sub-moron apparently, it being a cold morning by DC standards, went to the trouble of rolling down his window in order to, inaccurately, inform me that I wasn't going anywhere. I hope, for the future safety of other road users, that he was a passenger rather than the driver.

Cycling 31:00 [3]

Work commute.

Running 1:30:00 [2] 9.0 mi (10:00 / mi)

Run through Rock Creek Park to Cleveland Park (not an actual park) to shop for food. Stayed on the west side of the creek once I crossed the district line. Saw another beaver just upstream of where I saw one earlier this week and then heard the tail slap but didn't sight the beast itself at pretty much the same spot as before - apparently I've got at least two beavers who like evening swims to try to spot. Windy with extemely light snow flurries through the cone of light from my headlamp (presumably also outside said cone) in the later part of the run.

Wednesday Dec 6, 2006 #

Cycling 1:05:00 [3]

Work commute and going home by way of the aquatic center. Did some chinups again.

Swimming 30:00 [3]

Mostly kicking once more. In two parts.

Deep Water Running 17:00 [4]

Most of first part of deep water running.

Deep Water Running 14:00 [5]

End of first part of DWR and then second part to end the workout. Decided to try for interval intensity but it's hard to say if it quite merited level 5. Still, I'm going to find it hard to fit running intervals in while doing high volume so this may be necessary.

Tuesday Dec 5, 2006 #

Running 1:20:00 [2] 8.0 mi (10:00 / mi)

Run to work on Rock Creek Park trails. May actually have to try and figure out how much longer staying on the east side of the creek on the approach to the District/MD border compared to the way I've usually gone in the past. I'm pretty sure it takes at least a few minutes longer despite avoiding a bit of climb.

Running 1:36:00 [2] 9.0 mi (10:40 / mi)
shoes: Vasque Grey Pair #1

Back home through Rock Creek Park wearing one of my new pairs of trail running shoes that arrived today. Saw a castorus canadensis not quite 2km in - previously along the same stretch of creek I've heard the tail slapping alarm sound but never seen the creature itself. Actually, not sure I've ever seen a beaver in the wild before. Also got a good look at a buck with a not yet impressive set of antlers. Took it easy. Didn't add too many extra loops for distance since even with several hours on Saturday being just walking and a fair bit of the rest being non-impact stuff this is a lot of volume for me.

Monday Dec 4, 2006 #

Cycling 1:05:00 [3]

I believe it was just sub-zero as I cycled in and there were strong crosswinds. Fortunately, I could hear them howling around the building during breakfast so I girded myself with thermal underwear below and my neoprene mask above and was fairly comfortable - didn't even fill my heaviest set of bike-appropriate hand insulation with sweat. Home by way of the aquatic center.

Swimming 50:00 [3]

Deep Water Running 50:00 [4]

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