Training Log: Rosstopher

In the last 7 days:

activity

time

miles

climb

biking

3:56:00

49.0

(4:48)

78.86

(2:59)

road run

2:31:51

19.7

(7:42)

31.7

(4:47)

canoe-o

1:00:00

track

52:00

orienteering

38:00

Total

8:57:51

68.7

110.56

2:38

0:00

Sunday Jul 6
	road run 48:51 [3] 6.5 mi (7:30 / mi)

	Went to a party at a co-workers house on the T, but stayed well past when the T stops running. Of course, I never stop running ( wow, that metaphor alone is enough to knock my socks off) so after the party I just ran home. I had my shuffle for company and it was quite nice. Roads were pleasantly empty, temperature was pleasantly cool, and ross was pleasantly inebriated at 3 am this morning.
	canoe-o 1:00:00 [3]

	Spent 3 hours out on the Charles River in rented Canoes this afternoon. It was a friend's birthday so we had a picnic with strawberries, cherries, beer bread and whipped cream chocolate wafer cake. then we paddled up the river a ways, past the Weston golf course/ski track before working our way back to the rental place. I have forgotten how to effectively J-stroke but I remember how much fun it is to spend all afternoon on the river :)

	C • Canoe = love 1
Saturday Jul 5
	road run 51:00 [3] 7.2 mi (7:04 / mi)

	Run around town. I was feeling lazy, but forced myself to go for a run. My left foot had been hurting a little bit since just about dinner time last night, and for the first 5 minutes of today's run it was sore still. But then it disappeared and it felt great. started out at a pretty relaxed pace but by the end I was pushing a bit harder because it felt so very good to be running. I guess the endorphins kicked in. I tagged on a lap of crystal lake at the end to make the run a bit longer.
Friday Jul 4
	track 52:00 [3]

	Track workout with Hill and Jeff. drove to dedham and jogged over to the track talking about the Juniors over in Sweden and the Masters over in Portugal and the upcoming WOC.... lots of orienteering related stuff to discuss... my plan was 8 x 400 with 2 mins rest between. Jeff had sent this article earlier this week and so I'm feeling inspired to really work on these 400s but will try to work my way up to this level. I think that I'm probably giving myself too much rest between each 400. anyways, splits were: 1) 69 2) 70 3) 68 4) 70 5) 69 6) 71 7) 71 8) 67 Jeff cheered me on from the 200 and 300 mark on the last one, which helped a whole lot. I think my legs are strong and that mentally I need to push a bit harder. I think I can run these a bit faster, but it's been sort of a long week for me already and not a really typical time of day for me to run. I think I'd like to get one more set of 400s in before flying out next week. Monday I guess.

	C • A Break 3
Thursday Jul 3
	biking 58:00 [3] 12.0 mi (4:49 / mi)

	biking to work and home. The home version was harder because I ate an exceedingly large quantity of food at dinner. I was hungry when I ordered, but then all the other people at dinner couldn't finish their meals either, so I ate their food and most of my food, and still had a whole order of chicken wings that I brought home with me. I weighed myself after work just because I was curious, 152 lb and then again after dinner on the same scale 154 lb. that's a successful meal in my estimation :)
	road run 52:00 [3] 6.0 mi (8:39 / mi)

	Running with Jared from work. headed south from the Joslin along the famed emerald necklace, and did a couple laps of jamaica pond, before heading back home. got caught by the storm in the last 5 minutes. a fun run, with a lot of talking going on. good way to end the work week.
Wednesday Jul 2
	biking 58:00 [3] 12.0 mi (4:49 / mi)

	To and Fro. legs feel kinda heavy today, probably an indication that I need to sleep more. body can't recover unless I get a few more z's every night. The disappointing part of the day was that Wall-e was sold out before we could get tickets. We settled on seeing Iron Man instead. I will likely need to wait until after WOC and Oringen to see Wall-e now. I'm not generally a patient man, sigh. On the plus side chicken sandwiches were half price at the restaurant where I had dinner ( made it easy to rationalize eating two) and the positive peer pressure is already working! instead of taking the T home ( which would have been convenient for a sleepy ross) I hopped off at Longwood to get my bike for the commute home. roads are pleasantly empty at 11pm.
Tuesday Jul 1
	biking 2:00:00 [3] 25.0 mi (4:48 / mi)

	Biking in to work (6) --- late late late, not getting to sleep early enough these nights. makes waking up in time hard. luckily it doesn't really matter when I get in to work... honestly no one cares as long as I'm there by about 10ish and get enough done. Then biking from work to CSU training at Pine Hill (7) --- brought a tail-light today having read in Brendan's log about the bike cops Finally biking home to Newton (12) --- knew sort of how I wanted to go... got lost though. I wanted to take common st down to watertown, but the map shows common street and not the names of Leonard and Concord streets the two streets that connect from 60 to common st. I remembered that something was funny with this intersection, but messed it up anyways. enjoyed exploring Watertown on the way home, will need to go back and check out the charles river swimming pool in watertown, I saw a sign and was intrigued
	orienteering 38:00 [3]

	CSU training-- Pine Hill-- Line o set by Brendan. Best turnout so far I think! Brendan, Sanne, Matt, Peter, Ian, Alexei, Lori, Dave, Alex, Audrun, Ross, and 3 adventure racers. Line o was set in a really enjoyable way, such that there were sections of trail where one could stretch out and run, and sections of trickier navigation where you had to stay on the line or risk missing one of the streamers Brendan had hung out in the woods. 13 streamers in total, I actually only saw 11 of them. I missed one at a trail junction that I'm sure I ran through and one in a reentrant near the end when it was getting dark, I coulda been off line on that one, but not by very much. I guess I don't hate line-o as much as I remember loathing it

Weather

Newton Highlands, MA (02461) Clear 70°F (feels like 70F) Humidity: 90%, Winds: 7mph Useful Daylight: 4:41 AM - 8:58 PM more details Weather data provided by weather.com®

Sunday Jul 6	N/A F Partly Cloudy	20%
Monday Jul 7	83 F Isolated T-Storms	30%
Tuesday Jul 8	87 F Isolated T-Storms	30%
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