Training Log Archive: BorisGrIn the 31 days ending Dec 31, 2015:
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| 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 | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||
Wednesday Dec 30, 2015 #
Cross-Training 1:00:00 [1]
Bike at the gym at work
Tuesday Dec 29, 2015 #
Cross-Training 40:00 [1]
Bike at the gym at work
Saturday Dec 26, 2015 #
Skiing 1:05:00 [2]
Skiing!!!
Alli, her mom, and I got up early and drove up to Pattee Canyon for some skiing. We did classic, and the trails were pristine and beautiful, with only the groomer out in the woods when we got there. Such a nice feeling - though all my skiing muscles have definitely atrophied. I really hope we get to ski some more this winter, though the East Coast is not very promising at the moment.
Alli, her mom, and I got up early and drove up to Pattee Canyon for some skiing. We did classic, and the trails were pristine and beautiful, with only the groomer out in the woods when we got there. Such a nice feeling - though all my skiing muscles have definitely atrophied. I really hope we get to ski some more this winter, though the East Coast is not very promising at the moment.
Friday Dec 25, 2015 #
Running 30:00 [2] 5.45 km (5:30 / km)
shoes: 2013 Asics White+Blue
A run in the snow after the Christmas present-opening marathon with Alli's family. I ran with Alli's brother Jeremy, and we mostly ran loops around Playfair Park in Missoula. Really nice weather for running - high 20's F and lightly snowing, just like it should be on Christmas.
Thursday Dec 24, 2015 #
Cross-Training 1:00:00 [1]
More reclining bike. This time, I watched Miracle on 34th Street with Alli and her niece and nephew. Very Christmasy.
Wednesday Dec 23, 2015 #
Cross-Training 45:00 [1]
In Missoula. Rode the reclining bike while watching Price is Right.
Tuesday Dec 22, 2015 #
Cross-Training 30:00 [1]
Reclining bike at the gym. Better than nothing.
Monday Dec 21, 2015 #
Cross-Training 30:00 [1]
Reclining bike at the gym. Small steps.
Sunday Dec 20, 2015 #
Orienteering 1:00:00 [1]
Hanging streamers and making some map corrections at Combat Village West for the upcoming QOC local event. Jon T, John Baker, and Chris were also out there with me. It was a nice group effort. There is no way I could have streamered all the locations myself in one day.
Tuesday Dec 15, 2015 #
Note
(injured)
Ughh. Threw out my back again putting up holiday decorations for a work party yesterday. Staying in bed today.
Monday Dec 14, 2015 #
T.rex training 45:00 [1]
Sunday Dec 13, 2015 #
Event: QOC Patapsco McKeldin
Orienteering 1:11:09 [4] ** 8.8 km (8:05 / km) +325m 6:49 / km
16c shoes: VJ Supra Fall 2015
Alli and I drove to Patapsco McKeldin for the QOC local event. Alli generously agreed to take Barney and Poppy, our friend's dog, out on the Orange course with her, and I did the Blue.
Though while running the Blue I wondered if I'd mistakenly taken the Orange map. The course was very simple and unimaginative, with many dog-legs, easy control featured, and lack of route choice, as well as lots of gratuitous climb.
Having said that, orienteering is still orienteering, and you have to adjust to the challenge. I thought I ran relatively well, but definitely did not have the power in the legs to challenge Jon, who beat me by almost 2 minutes, despite have spent at least 5 rehanging a misplaced control.
Given the recent epidemic of misplaced controls, I wonder if QOC should move to a model of assigning course setting teams of 2, rather than single volunteers, for local events.
Though while running the Blue I wondered if I'd mistakenly taken the Orange map. The course was very simple and unimaginative, with many dog-legs, easy control featured, and lack of route choice, as well as lots of gratuitous climb.
Having said that, orienteering is still orienteering, and you have to adjust to the challenge. I thought I ran relatively well, but definitely did not have the power in the legs to challenge Jon, who beat me by almost 2 minutes, despite have spent at least 5 rehanging a misplaced control.
Given the recent epidemic of misplaced controls, I wonder if QOC should move to a model of assigning course setting teams of 2, rather than single volunteers, for local events.
Saturday Dec 12, 2015 #
Cross-Training 50:00
Plans to go orienteering were foiled by a dead car battery, so I went down to the gym for some quick elliptical intervals before going to meet alli, who came back from another trip.
Friday Dec 11, 2015 #
7 AM
T.rex training 30:00 [1]
Morning strength workout: abs + glutes + back.
12 PM
Running 40:01 [3] 8.9 km (4:30 / km) +65m 4:20 / km
shoes: Yellow Mizunos 2014
A nice lunchtime run from work with Charlie, on a gorgeous summer ummmm winter day (60F and sunny). Down the mall, around Mr. Lincoln, and back up. Good company made the run go by quickly.
Thursday Dec 10, 2015 #
Cross-Training 1:40:00 [1]
Long session on the elliptical after work. Got really hungry and weak after about 40 minutes. Ran upstairs, grabbed a few small cheeses, and gobbled them down, then finished the workout.
Wednesday Dec 9, 2015 #
Running 1:00:00 10.0 km (6:00 / km)
shoes: Yellow Mizunos 2014
Morning intervals with the Crawlers. Jon showed up! Cardozo track was closed, so we went over to Banneker, the weirdly circular track over by Georgia Avenue. The weather was really nice for running - partly cloudy and low 40's or so.
We did a funny workout, where someone picked a card out of a deck before each interval to determine what the interval would be, with 2s and 3s corresponding to 200s, 4s and 5s to 400s, and so on, with the ace being a 2000m interval.
I ran most of these behind Zach and Jon, though Jon and I passed Zach as has faded on the last few. I was behind Jon each time, but not as hopelessly far behind as I had expected. Fun workout with a nice group!
600 - 2:10 (86 per lap)
1600 - 6:02 (90.5 per lap)
200 - 0:35
200 - 0:34
1000 - 3:39 (88 per lap)
800 - 2:49 (84.5 per lap)
600 - 2:06 (84 per lap)
We did a funny workout, where someone picked a card out of a deck before each interval to determine what the interval would be, with 2s and 3s corresponding to 200s, 4s and 5s to 400s, and so on, with the ace being a 2000m interval.
I ran most of these behind Zach and Jon, though Jon and I passed Zach as has faded on the last few. I was behind Jon each time, but not as hopelessly far behind as I had expected. Fun workout with a nice group!
600 - 2:10 (86 per lap)
1600 - 6:02 (90.5 per lap)
200 - 0:35
200 - 0:34
1000 - 3:39 (88 per lap)
800 - 2:49 (84.5 per lap)
600 - 2:06 (84 per lap)
T.rex training 15:00 [1]
Back and ab exercises and stretches in the evening, mostly while being licked by a beagle.
C • Aww 2
Tuesday Dec 8, 2015 #
Running 1:06:30 [2] 12.09 km (5:30 / km)
shoes: Yellow Mizunos 2014
Morning run, first through the zoo, then some more of Rock Creek. Sightings at the zoo included wolves, pandas, a cheetah, alpacas, and cassowaries.
Monday Dec 7, 2015 #
Running 58:50 [2] 11.2 km (5:15 / km)
shoes: Yellow Mizunos 2014
I ran to work this morning. It was really lovely out - clear and chilly, with frost on the grass, and bright sunshine hitting me as I turn onto the mall towards the Capitol. American flags at the Washington Monument were at half-staff once again, and it is almost feeling like they are nearly continuously flown at half-staff for one tragedy or another....
7 PM
Cross-Training 30:00 [1]
Some elliptical in the evening to loosen up.
T.rex training 25:00 [1]
A set for abs, one for glutes, and some back exercises.
Sunday Dec 6, 2015 #
Cross-Training 1:30:00 [1]
Long elliptical while watching the Portland Timbers play the Columbus Crew for the MLS Cup.
Saturday Dec 5, 2015 #
Event: QOC Occoquan
Orienteering 1:00:00 [1] 5.0 km (12:00 / km)
shoes: VJ Supra Fall 2015
At the QOC local event at Occoquan. First hanging the control picking exercise for the junior training, then picking up the sprint course, and then running around a long, improvised control pick with Alli and Barney. Really fun!
Friday Dec 4, 2015 #
T.rex training 10:00 [1]
Thursday Dec 3, 2015 #
Cross-Training 1:00:00 [1]
Morning elliptical
T.rex training 15:00 [1]
Strength and flexibility
Wednesday Dec 2, 2015 #
Running 55:45 9.29 km (6:00 / km)
shoes: Yellow Mizunos 2014
Crawlers intervals in the mist and drizzle at Cardozo track. Ladders: 400-800-1200-1200-800-400. I skipped the last 400, but did a set of strides with the group afterwards.
81
2:51
4:26
4:26
2:49
81
2:51
4:26
4:26
2:49
Tuesday Dec 1, 2015 #
Cross-Training 1:00:00 [2]
Morning elliptical
T.rex training 25:00 [1]
Thigh and glute strength, plus back exercises