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Training Log Archive: j-man

In the 7 days ending Jun 13, 2009:

activity	#	time	miles	km	+m
Run	7	5:16:06	7.16	11.52
Bike	4	3:45:00	37.12	59.74
Orienteering	3	2:03:42	9.91	15.95	300
Weight training	1	40:00
Cross Training	1	30:00
Total	7	12:14:48	54.19	87.21	300

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Saturday Jun 13, 2009 #

Event: NEOC Big River - North

Event: O training in Harriman

Note

WCOC Bethel Schools Sprints

Run warm up/down 10:00 [2]
shoes: Salomon SpeedCross 2 2009

Warmup.

Orienteering race 17:24 [4] **** 2.95 km (5:54 / km)
shoes: Salomon SpeedCross 2 2009

Bethel Schools Sprint B.

Decent run, except for #11. I think I may have lost 1 minute on it. Mis-read the complexity in the middle, then did something stupid, then went the wrong way around at the end.

http://www.flickr.com/photos/18115983@N00/36235064...

Orienteering race 21:17 [4] **** 3.5 km (6:05 / km)
shoes: Salomon SpeedCross 2 2009

Bethel Schools Sprint A. After some pretzels I went out again. Oddly enough, the long leg was almost repeated, except in the opposite direction. I still didn't do it well.

http://www.flickr.com/photos/18115983@N00/36243244...

Orienteering warm up/down 10:00 [2]
shoes: Salomon SpeedCross 2 2009

Jogged with a map.

Also, after eating most of my apple, I gave the core to a groundhog living in the area whom I disrupted while running.

Bike 1:00:00 [1] 16.76 mi (3:35 / mi)

Very easy on the recumbent bike, mostly during leg 6.

Sprint A - Splits

Sprint B - Splits

Friday Jun 12, 2009 #

Note

So lame

Not to be presumptuous, but I probably wouldn't do all that much worse (as a masters lightweight!)

Run 1:00:00 [2]
shoes: February 2008 Asics

Level 8 hills, 7mph.

Bike 1:00:00 [2] 20.36 mi (2:57 / mi)

Level 8 hills. Pretty good.

Quads still pretty wasted from Tuesday and Thursday. (Extra strength and duration circuit worked them over pretty well. Cramp during warm-up yesterday was exacerbated during the race.)

Thursday Jun 11, 2009 #

Run warm up/down 7:00 [2]
shoes: 9 2007 Saucony

To the train.

Run warm up/down 18:00 [2]
shoes: 9 2007 Saucony

From Alewife to Fresh Pond and then a little faster when there.

Run race 29:01 [4] 4.92 mi (5:54 / mi)
shoes: 9 2007 Saucony

CSU running section 5 mile race.

First 2.5 miles in 14:15, second obviously slower--in 14:45.

[9/30/2009 edit: changed the distance from 5.0 miles to 4.92 as per http://www.coolrunning.com/results/09/ma/Jun11_CSU...]

Orienteering 19:30 [2] 3.0 km (6:30 / km)
shoes: 9 2007 Saucony

CSU Fresh Pond training. Took it easy. Ross and Brendan did not.

http://www.flickr.com/photos/18115983@N00/36243243...

Run warm up/down 30:00 [2]
shoes: 9 2007 Saucony

Home from Fresh Pond. Lori, Presto, and Ross were kind enough to accompany to Harvard because otherwise I probably wouldn't have found my way there.

Wednesday Jun 10, 2009 #

Run 1:00:00 [2]
shoes: 9 2007 Saucony

Level 8 hills, 7mph.

Cross Training 30:00 [3]

Level 8 hills. Worked a little harder at it.

375 calories.

Tuesday Jun 9, 2009 #

Run warm up/down 20:00 [2]
shoes: 9 2007 Saucony

Over to the track and two laps.

Run intervals 16:05 3.6 km (4:28 / km)
shoes: 9 2007 Saucony

Kind of a pathetic little workout. The plan was 8x400 at 75 with 200 meters jogging. Well, didn't do 8 and didn't hit 75.

A bit of GI unpleasantness from early afternoon (which I thought was gone) reared itself acutely on 5. I struggled through 6 but I could not do another one. At least not without a bathroom break. I need to find where there is one of those accessible at MIT. Anyway, to add insult to injury, I had to walk home in the drizzle/rain.

113
118
116
118
119
121

Weight training 40:00

Added another 10 minutes to the circuits. Did the one leg thing and found a diabolical way to do squats with lower weight.

Bike 45:00 [2]

Level 8 hills on the upright bike on the left. Also recently repaired, but felt easier than yesterday on its compatriot to the right.

Note

Today was a day of physiological degradation.

On the intervals I started out with a tight groin and finished with a tight right calf. And the GI stuff. Then later with my lunges my left achilles was feeling wronged.

At least the right glute wasn't annoyed.

Monday Jun 8, 2009 #

Note

Hooray!

http://www.youtube.com/watch?v=YwEMxYggoKQ

Run 1:00:00 [2]
shoes: February 2008 Asics

Level 8 hills, 7mph.

Bike 1:00:00 [3]

This should be level 2, but it was a lot of work today. I was either strangely tired or more likely (based on normal effort from running) they did some sort of maintenance on the bike (eliminating the clunking) which had an impact on the resistance?

Note

Hips and hip flexors very tight today. I was initially at a loss for why, but then recalled the knee raises I did recently. That would do it.

Also, the right glute does not hurt today. Strange.

Sunday Jun 7, 2009 #

Event: QOC Beer Chase

Event: WCOC Osbornedale State Park

Event: Nipmuck Marathon

Run warm up/down 6:00 [1]
shoes: Spring 2009 Integrators

Wamup. Too short.

Orienteering race 55:31 [4] **** 6.5 km (8:32 / km) +300m 6:56 / km
shoes: Spring 2009 Integrators

WCOC Osbornedale Red.

http://www.flickr.com/photos/18115983@N00/36046725...

Note
(injured)

So, in today's race I tripped on a fence and hit the ground hard and later, while hurdling a log on a trail, got rammed my a branch in my left shoulder and hit the ground again. My shoulder is sore, but seemingly only bruised.

However, my right glute, the one sore on Thursday is very sore. However, it doesn't have the burning sensation and doesn't seem to hurt under contraction or resistance. It just hurts to touch and to sit on it. Strange.

Red course - Splits

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