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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jtorranc

In the 7 days ending Dec 17, 2006:

activity # timemileskm+m
  Cycling7 7:42:00
  Hiking1 3:00:00
  Orienteering1 2:29:56 5.1 8.2 120
  Deep Water Running2 1:42:00
  Swimming2 1:27:00
  Running1 16:28 3.11(5:18) 5.0(3:18) 1
  Core exercises1 5:00
  Total7 16:42:24 8.2 13.2 121

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Sunday Dec 17, 2006 #

Cycling 20:00 [3]

Cycling to and from Metro stations during the round trip to Greenbelt.

Orienteering race 59:56 [4] 8.2 km (7:19 / km) +120m 6:49 / km

QOC Greenbelt Blue - some circling around in the vicinity of a few controls, mostly in areas where vegetation was a problem. One route choice that didn't work well since a trail was blocked with deadfall. Other problems very small. Previous day's exertions had taken a little bit out of me but felt okay for this distance.

Orienteering 30:00 [3]

Shadowing Joe Garman through not quite 6 controls (he turned an ankle in the attack to the 6th). Maybe it would have helped if I'd eaten more after the race but I was having to work to keep up.

Orienteering 1:00:00 [2]

Picking up the controls south of Still Creek that I'd planned on splitting with Joe. Was really dragging by the end of this.

Saturday Dec 16, 2006 #


Christmas Caper 5K/10K?

Cycling 1:40:00 [3]

Cycling to the 5K at Hain's Point and back and from the Branch Avenue Metro station to Rosaryville and back.

Running race 16:28 [5] 5.0 km (3:18 / km) +1m 3:17 / km

PVTC Christmas Caper 5K - Tim Good was there at registration but he was doing the 10K. Just about ideal conditions. Third overall in a PR by 16 seconds, no doubt partly ascribable to buying racing flats but a huge improvement over my most recent effort at the distance nonetheless. Quite encouraging given that I haven't been doing speedwork.

Hiking 3:00:00 [1]

More mapping with the GPS at Rosaryville. Actual time about 4 hours reduced due to standing still taking waypoints.

Friday Dec 15, 2006 #

Cycling 1:21:00 [3]

Work commute in. Home by way of the Freer Gallery - saw a very good Thai movie, "Midnight, My Love".

Thursday Dec 14, 2006 #

Cycling 1:05:00 [3]

Work commute in and home by way of the aquatic center.

Swimming 15:00 [3]

Swimming warmup, about 2/3 kicking.

Deep Water Running 46:00 [4]

Wednesday Dec 13, 2006 #

Cycling 1:06:00 [3]

Work commute in. Clearly, if I've got plantar fasciitis, it's mild enough that just a couple of days of relative rest (cycling, swimming and deep water running only) for my feet make a big difference to how those first few steps in the morning feel. I hope that means I'll be able to manage this away without being forced to interrupt training. May make my intended volume of long slow running hard to reach. Home by way of the Avalon Theater to see a movie by a Hong Kong director set in Macau in the runup to the handover in 1999. Better enjoy this Asian series while it lasts - given I was one of only 5 people in the theater after similar numbers for "One Night in Mongkok" last month, that can't possibly be very long.

Tuesday Dec 12, 2006 #

Cycling 1:05:00 [3]

Work commute in and home by way of the aquatic center.

Deep Water Running 56:00 [4]

Just running this once.

Core exercises 5:00 [4]

Monday Dec 11, 2006 #

Cycling 1:05:00 [3]

Commute to work then home by way of the aquatic center.

Swimming 1:12:00 [3]

Perhaps 3/4 kicking with and without fins, the rest a variety of strokes, including some butterfly. Swam today to give feet a rest since they were definitely sore after last week. Think I might be working my way towards plantar fasciitis, though no heel pain - it's all between the heel and the ball of the foot that it's sore, when it's sore.

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