Training Log Archive: BigWillyStyleIn the 31 days ending Oct 31, 2014:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||
Friday Oct 31, 2014 #
6 PM
Running 46:14 [2] 5.08 mi (9:06 / mi) +50m 8:50 / mi
Wednesday Oct 29, 2014 #
5 PM
Running 23:39 [3] 3.02 mi (7:50 / mi) +20m 7:40 / mi
Running 18:25 [4] 3.1 mi (5:56 / mi) +5m 5:55 / mi
5:58
5:56
5:54
0:37
Pushing hard but not all out. Basically just trying to stay under 6:00. Successful test run/baseline establishment.
5:56
5:54
0:37
Pushing hard but not all out. Basically just trying to stay under 6:00. Successful test run/baseline establishment.
Running warm up/down 21:01 [2] 2.2 mi (9:33 / mi) +50m 8:55 / mi
Tuesday Oct 28, 2014 #
8 PM
Strength 27:00 [3]
New goal: Win WIOL this year. Over the past three seasons I've finished 4th, T3rd, and 2nd. Ergo, this is my year! Rawr.
It has been ten years since anyone other than Eric or Nikolay has won the Winter Series.
It has been ten years since anyone other than Eric or Nikolay has won the Winter Series.
Monday Oct 27, 2014 #
5 PM
Running 1:10:41 [3] 8.89 mi (7:57 / mi) +150m 7:33 / mi
Big news - well, news - I have signed up for a 5k. This is notable because I have not raced a 5k in literally a decade, so we shall see how older and fatter but stronger and motivated Will stacks up against bouncy, beanpole-thin yet wildly apathetic Will. Stay tuned.
Sunday Oct 26, 2014 #
9 AM
Orienteering 23:25 [2] *** 1.04 mi (22:31 / mi) +100m 17:20 / mi
8c
10 AM
Orienteering 5:26 [4] *** 0.6 km (9:03 / km) +20m 7:46 / km
7c
Micro-O/O-tervals 1
Orienteering 4:23 [4] *** 0.6 km (7:18 / km) +20m 6:16 / km
6c
Micro-O/O-tervals 2
Orienteering 4:26 [4] *** 0.6 km (7:23 / km) +20m 6:20 / km
7c
Micro-O/O-tervals 1, reverse
Orienteering 5:11 [4] *** 0.6 km (8:38 / km) +20m 7:24 / km
6c
Micro-O/O-tervals 2, reverse
11 AM
Orienteering 11:29 [3] *** 0.67 mi (17:09 / mi) +130m 10:42 / mi
Orienteering 29:57 [2] *** 0.96 mi (31:12 / mi) +50m 26:51 / mi
7c
Attack points exercise
Saturday Oct 25, 2014 #
Note
Those mornings when you use chocolate milk in your cereal because you've run out of regular milk.
9 AM
Orienteering race (bicycle) 2:29:30 [3] ** 24.8 mi (6:02 / mi) +464m 5:42 / mi
36c
Edmonds Street Scramble. I put together a really solid plan for once and executed it well, clearing the course in under 2:30:00 with only one 2:00 mistake and one less-than-ideal route. All present were duly impressed, I'm sure. Also scored a $25 gift card to Anthony's - Edmonds easily has the best prizes of any Street Scramble. But I did get stung by nettles, on an urban bicycle orienteering race, which seems like a silly thing to do. Finally, it was raining. Turnout was low. If A, then B.
7 PM
Orienteering race 58:17 [4] ** 6.16 mi (9:28 / mi) +20m 9:22 / mi
24c
Friday Oct 24, 2014 #
5 PM
Running 41:20 [3] 4.99 mi (8:17 / mi) +50m 8:02 / mi
Thursday Oct 23, 2014 #
6 PM
Running long 1:02:44 [3] 8.18 mi (7:40 / mi) +100m 7:23 / mi
Monday Oct 20, 2014 #
6 PM
Running 45:46 [3] 5.4 mi (8:29 / mi) +50m 8:14 / mi
Easy outing to the track, around a few times, and back. Owww, lower calves are all of the sore today.
Switching topics slightly, I just saw a commercial for "Vanilla Ice Goes Amish." God help this crazy crazy world.
Switching topics slightly, I just saw a commercial for "Vanilla Ice Goes Amish." God help this crazy crazy world.
Sunday Oct 19, 2014 #
9 AM
Orienteering race 36:15 [4] ** 5.0 km (7:15 / km)
24c
I managed to splendidly bungle the corn maze, running right by the fifth control and not realizing it till the 10th control, consequently backtracking and then retracing a third or so of the maze, and losing unspeakable numbers of minutes. Smooth move, Ferguson.
C • mazes 14
Saturday Oct 18, 2014 #
5 PM
Running warm up/down 19:44 [3] 2.6 mi (7:35 / mi) +50m 7:10 / mi
Running intervals 27:00 [4] 4.0 mi (6:45 / mi) +20m 6:39 / mi
12 x 1/4 mile along the power lines in Bridle Trails, generally 75-85 each depending on the terrain. Legs pretty tired today.
6 PM
Running warm up/down 16:47 [2] 1.72 mi (9:45 / mi) +10m 9:35 / mi
Never smile at a croc-o-dile
Never tip your hat to Mr. Croc-o-dile
Don't be taken in
By his welcome grin
He's imagining how well you'll fit within his skin!
Never tip your hat to Mr. Croc-o-dile
Don't be taken in
By his welcome grin
He's imagining how well you'll fit within his skin!
Friday Oct 17, 2014 #
5 PM
Running warm up/down 16:16 [3] 2.18 mi (7:28 / mi) +50m 6:58 / mi
Running tempo 28:41 [4] 4.3 mi (6:40 / mi) +70m 6:21 / mi
Tempo loop around Bridle Trails. My old PR for this run used to be somewhere north of 30:00 - hooray for being measurably slightly less slow!
Running warm up/down 30:34 [2] 3.14 mi (9:44 / mi) +20m 9:33 / mi
Wednesday Oct 15, 2014 #
7 PM
Running 43:01 [3] 5.65 mi (7:37 / mi) +100m 7:13 / mi
Grrr, stymied again, this time by either the JV or freshman football team, hard to tell the difference. I need to figure out when the LW track will actually be available this winter. Or find another track.
I was planning to run a conservative 3k in order to establish a baseline for the next five months - it'll have to wait till the weekend. Instead I ran back home, throwing in a random 3:00 fast, then did 5x hill sprints at 90-95%. I used to do these all-out, but then I'd end up feeling like death after about three. Slowing down a bit allows me not to feel like death while doing the recovery lap faster and hopefully reaping the same benefit.
More importantly at the moment, everyone sign up for Sprint the Golden Gate! Do it now and I'll give you a treat.
I was planning to run a conservative 3k in order to establish a baseline for the next five months - it'll have to wait till the weekend. Instead I ran back home, throwing in a random 3:00 fast, then did 5x hill sprints at 90-95%. I used to do these all-out, but then I'd end up feeling like death after about three. Slowing down a bit allows me not to feel like death while doing the recovery lap faster and hopefully reaping the same benefit.
More importantly at the moment, everyone sign up for Sprint the Golden Gate! Do it now and I'll give you a treat.
Tuesday Oct 14, 2014 #
6 PM
Running 1:01:31 [3] 7.38 mi (8:20 / mi) +150m 7:50 / mi
Recovery-ish run through Bridle Trails and Watershed. It looks to have been a damp weekend 'round here. I passed a couple dudes hanging out on the trail and caught one strong lungful of secondhand marijuana smoke. #legalizeit #ohwaitwealreadydid #whyamIusinghashtagsonAP
Time to commence next phase of training.
Time to commence next phase of training.
Monday Oct 13, 2014 #
11 AM
Orienteering race 17:41 [5] ** 4.1 km (4:19 / km) +25m 4:11 / km
22c
1 PM
Orienteering race 14:53 [5] ** 2.9 km (5:08 / km) +20m 4:58 / km
16c
It took four runs, but this was closer to the race I was looking for. Fifth North American and second American overall, <30s behind Ross and just a few seconds ahead of Eric, Ethan, and Robbie Anderson. As for our team, Tori, Erin, Alison and I took second!
Considering the stakes (high), the circumstances (relay), and the individual and collective result (positive), this race has to be the new highlight of my orienteering career. It's an absolute honor to wear a Team USA jersey, one that I will never forget or take for granted, as well as to race with and against friends both old and new, and finally to help score meaningful points for the USA on the way to retaining the BK Cup. Just a wonderful experience in every way.
Considering the stakes (high), the circumstances (relay), and the individual and collective result (positive), this race has to be the new highlight of my orienteering career. It's an absolute honor to wear a Team USA jersey, one that I will never forget or take for granted, as well as to race with and against friends both old and new, and finally to help score meaningful points for the USA on the way to retaining the BK Cup. Just a wonderful experience in every way.
Sunday Oct 12, 2014 #
12 PM
Orienteering race 2:10:18 [4] **** 12.1 km (10:46 / km) +150m 10:08 / km
24c
I would have preferred to skip this race had I not been concerned/unsure about the rules regarding relay participation. More very technical navigation over the same area as the middle for the first half of the course, then a map exchange and another few loops around an area with some small lakes and a fairly extensive trail network.
I felt good over the first half, and for several controls was running easily with Erin, Boris, and eventual silver medalist Wil Smith. After the spectator loop, however, I just plain ran out of energy, which hasn't happened in a while. I neglected to bring a Gu or anything, and most likely didn't eat enough beforehand. I'm blaming this one on poor race preparation more than poor fitness.
I felt good over the first half, and for several controls was running easily with Erin, Boris, and eventual silver medalist Wil Smith. After the spectator loop, however, I just plain ran out of energy, which hasn't happened in a while. I neglected to bring a Gu or anything, and most likely didn't eat enough beforehand. I'm blaming this one on poor race preparation more than poor fitness.
Saturday Oct 11, 2014 #
12 PM
Orienteering race 46:27 [5] **** 4.9 km (9:29 / km) +90m 8:41 / km
21c
Yikes! This was arguably the most technical course I've ever run, the 2.5m contours being perhaps the biggest issue. I lost a ton of time on 1, 3, 6, and 16 for a total of about 11 minutes. Almost nobody had a clean race, which meant that any of about 30 guys could have won a free spot at WOC. Crazy.
On the positive side, I felt great physically and had a top split!
On the positive side, I felt great physically and had a top split!
Friday Oct 10, 2014 #
3 PM
Orienteering 1:15:00 [2] 5.0 mi (15:00 / mi) +50m 14:33 / mi
Model map explorations! Whaaaat is this place??
Tuesday Oct 7, 2014 #
Note
Curse you, Delta Airlines/KLM/Air France Customer Care. Curse you.
Monday Oct 6, 2014 #
Note
I hope I can sneak onto one of the NAOC Sprint Relay teams, but I fear my relative lack of notoriety may work against me.
Sunday Oct 5, 2014 #
2 PM
Cycling 40:32 [3] 8.27 mi (12.2 mph) +200m
Wanted to go get a haircut, but they closed early. Looks like I'll have to show up in Canada all curly-headed and disheveled.
Saturday Oct 4, 2014 #
12 PM
Running warm up/down 18:59 [2] 2.45 mi (7:45 / mi) +20m 7:33 / mi
Lake Washington Kangaroos 3-0 Mountlake Terrace Hawks, FT*
LW: 22', 36' (OG), 53'
Possession:
LW - 57%
MT - 43%
Shots (On Goal):
LW - 9 (5)
MT - 4 (2)
Corners:
LW - 12
MT - 5
Tactical formation:
LW - 4-4-2
MT - 4-5-1
As evidenced by the scoreline, the Kangs were quite clearly the better side, which was most apparent in the midfield. LW deployed several quality holding and attacking players to great effect, leading to a significant possession advantage and far more offensive potency, and displayed the lion's share of individual class and playmaking dynamism.
Yet although they dominated the run of play, consistently asked questions of Mountlake Terrace's defence, and tallied twice in the opening half, the Kangs would have gone to the break scoreless if not for the howling misadventures of the Hawks' goalkeeper in attempting to defend corner kicks. She badly misjudged one, leading to a point-blank header for the opener, then later saw another glance off her hands directly into her net for an own goal and an 0-2 byline at the halftime whistle.
Lake Washington netted a decisive third soon after the restart on a briskly struck effort from the top of the box, which effectively determined the outcome, and the bulk of the second half passed without great excitement, each side producing just a handful of half-chances. The Kangs' keeper was challenged on one occasion by a close-in attempt after a goalfront scrum, but acquitted herself nicely with a quality save and in the end the clean score sheet was well-deserved.
For their part, Mountlake Terrace struggled mightily throughout to see possession within the attacking third. The Hawks' lone striker proved to be their most effective individual player, but suffered from a lack of quality service and saw little of the ball for much of the match, often drawing two and three defenders and only manufacturing her clearest chance off a stoppage of play within the last five minutes. She was also put clean through to goal on one occasion, but saw that attempt snuffed out by a Neueresque clearance from the LW keeper before finding a touch.
*All statistics approximate (except final score, which is exact)
LW: 22', 36' (OG), 53'
Possession:
LW - 57%
MT - 43%
Shots (On Goal):
LW - 9 (5)
MT - 4 (2)
Corners:
LW - 12
MT - 5
Tactical formation:
LW - 4-4-2
MT - 4-5-1
As evidenced by the scoreline, the Kangs were quite clearly the better side, which was most apparent in the midfield. LW deployed several quality holding and attacking players to great effect, leading to a significant possession advantage and far more offensive potency, and displayed the lion's share of individual class and playmaking dynamism.
Yet although they dominated the run of play, consistently asked questions of Mountlake Terrace's defence, and tallied twice in the opening half, the Kangs would have gone to the break scoreless if not for the howling misadventures of the Hawks' goalkeeper in attempting to defend corner kicks. She badly misjudged one, leading to a point-blank header for the opener, then later saw another glance off her hands directly into her net for an own goal and an 0-2 byline at the halftime whistle.
Lake Washington netted a decisive third soon after the restart on a briskly struck effort from the top of the box, which effectively determined the outcome, and the bulk of the second half passed without great excitement, each side producing just a handful of half-chances. The Kangs' keeper was challenged on one occasion by a close-in attempt after a goalfront scrum, but acquitted herself nicely with a quality save and in the end the clean score sheet was well-deserved.
For their part, Mountlake Terrace struggled mightily throughout to see possession within the attacking third. The Hawks' lone striker proved to be their most effective individual player, but suffered from a lack of quality service and saw little of the ball for much of the match, often drawing two and three defenders and only manufacturing her clearest chance off a stoppage of play within the last five minutes. She was also put clean through to goal on one occasion, but saw that attempt snuffed out by a Neueresque clearance from the LW keeper before finding a touch.
*All statistics approximate (except final score, which is exact)
1 PM
Running 17:19 [4] 5.0 km (3:28 / km)
5x1000m
3:24
3:31
3:34
3:30
3:20
I bummed up to the track, only to find that high school soccer teams play on Saturdays too. In lieu of going back home, I decided to wait until the match ended to run. In other words, I watched the entire thing - see match report above.
I felt very poor during this workout, but at least managed to salvage a final 3:20 through sheer displeasure with how things were going. Still eight seconds off my 1k interval PR.
3:24
3:31
3:34
3:30
3:20
I bummed up to the track, only to find that high school soccer teams play on Saturdays too. In lieu of going back home, I decided to wait until the match ended to run. In other words, I watched the entire thing - see match report above.
I felt very poor during this workout, but at least managed to salvage a final 3:20 through sheer displeasure with how things were going. Still eight seconds off my 1k interval PR.
Running warm up/down 13:58 [2] 1.52 mi (9:11 / mi) +10m 9:00 / mi
Slog home.
6 PM
Cycling 30:50 [3] 6.94 mi (13.5 mph) +100m
Quick quick to bank/library and back.
Thursday Oct 2, 2014 #
7 AM
Cycling 43:10 [3] 10.69 mi (14.9 mph) +20m
I love the smell of truck exhaust in the morning.
5 PM
Cycling 46:46 [3] 10.67 mi (13.7 mph) +52m
Sometimes it seems illogical to spend X hours a week/month/year training, to little or no apparent result beyond potentially improving the comparison to your former self and/or your peers. What if I spent my X hours doing something else, like learning French? Would I be fluent in French? Perhaps, perhaps no, but I would know plus de Français than I do now. Or I could spend my X hours helping other people, instead of helping myself in very small increments, if at all.
Is training the objectively "best" use of those hours? Certainly there are many worse uses of time - but it seems likely there are better ones, which also may provide a better return on time invested.
The competitive desire is not a logical thing.
Is training the objectively "best" use of those hours? Certainly there are many worse uses of time - but it seems likely there are better ones, which also may provide a better return on time invested.
The competitive desire is not a logical thing.
Wednesday Oct 1, 2014 #
7 PM
Running 42:29 [3] 5.14 mi (8:16 / mi) +100m 7:48 / mi
Bridle Trails loop. Darkness seeped quickly into the forest around 7:15, which triggered my deathly fear of Berbalangs, Ceguas, Tailypos, and Loup-Garous which are known to prowl the woods at night and prey on unsuspecting U.S. Senior Orienteering Team members.
On the bright side, my new size-11 Orocs worked quite well and felt good on my feet.
On the bright side, my new size-11 Orocs worked quite well and felt good on my feet.