Training Log Archive: jcampbellIn the 30 days ending Apr 30, 2013:
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| 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 | Sa | Su | Mo | Tu | ||||||||||||||||||||||||
Monday Apr 29, 2013 #
Note
slept:8.5 (rest day)
Body feeling a bit sore.
Sunday Apr 28, 2013 #
Orienteering 1:01:50 [3] 4.0 km (15:28 / km) +185m 12:33 / km
slept:8.5 shoes: Innov8 (Yellow)
8.20am: West Point A Meet Day 2 - middle 2: West Point Post
Overall a pretty well planned course, but with the West Point need to have you slog up rocky hills! My real issue was I had no energy and probably walked close to 2/3 of the course, in places not really enjoying it trying to move down steep rocky slopes is not really my idea of fun. No 9 didn't really lose any time as Lex pulled me in, but the circle center was definitely not at the control. It was hung higher up. Lost 6 minutes at 10 as ended up below cliff. Again real issue, just out of steam.
Overall a pretty well planned course, but with the West Point need to have you slog up rocky hills! My real issue was I had no energy and probably walked close to 2/3 of the course, in places not really enjoying it trying to move down steep rocky slopes is not really my idea of fun. No 9 didn't really lose any time as Lex pulled me in, but the circle center was definitely not at the control. It was hung higher up. Lost 6 minutes at 10 as ended up below cliff. Again real issue, just out of steam.
Orienteering 27:11 [4] 2.3 km (11:49 / km) +108m 9:34 / km
shoes: Innov8 (Yellow)
12.20pm: Sprint -2: Trophy Point on West Point campus. The first part of the race was on the rocky area below the campus, not really an area for a sprint as you can't do much sprinting! Chose wrong route choice 3-4, went up and should have gone down and around. 10-11 didn't see one route and took the stairs which were slow. Overall considering I was very tired, the time was okay.
Saturday Apr 27, 2013 #
Orienteering race 40:05 [4] 4.1 km (9:47 / km) +120m 8:32 / km
slept:6.5 weight:197.8lbs shoes: Innov8 (Yellow)
10.10am: West Point A Meet: Middle Distance. Considering my first orienteering event this year I was very happy with the navigation and reading the subtlety in contours in places. First control was a long leg to a cave, yes a cave in a very large pit - pretty unique feature. Kept focused, though a couple of hesitations near the end and went to a nearby control at 9 first. Still overall felt pretty good.
Orienteering 17:47 [4] 2.1 km (8:28 / km) +53m 7:31 / km
shoes: Innov8 (Yellow)
1.20pm: West Point Sprint Day 1 - Camp Buckner. A mix of sprint in the woods and around the camp. Ran hard, caught up with someone (recognize face but don't know the name), and we ran different routes between certain legs and often was a similar time, though I got away 6-7 but going round the road rather than through barrack buildings as no thinking required and gained probably 20 secs, only to blow it on 8-9 by going up the side of the wrong buildings. Got away again 10-11 by going straight through the woods rather than down and around the road. Tired, but pushed hard.
Wednesday Apr 24, 2013 #
running 32:57 [4] 4.1 mi (8:02 / mi)
slept:7.0 weight:198lbs shoes: Acis T222N GEL-NE033
6.00am: a beautiful morning. 44degF. Run along the river, pushed my carcass a bit harder than usual which felt ok and listening to some good music helps. 8.54, 7.55, 8.00, 8.08
Stretching 10:00 [0]
Good stretching after run.
Sunday Apr 21, 2013 #
Dragon Boat Racing 48:00 [3]
slept:8.0 weight:198lbs
Dragon Boat practice in the pool. Technique better this time. 2x 12 min pieces, then various drill pieces and 3x 6 minute pieces.
Saturday Apr 20, 2013 #
running 1:05:25 [3] 7.4 mi (8:50 / mi)
slept:4.5 shoes: Acis T222N GEL-NE033
3.00pm: gorgeous sunny day, 58deg F with a breeze. Tired from a lousy trip back from Virginia. Got stuck in Roanoke, we even took off, but after 15 mins had to return due to the radar malfunctioning and going through the storm not a good idea, so had to return back to Roanoke. Eventually bailed and drove to Greensboro NC and got the early flight to Philly. Not a good trip all round.
That said had a good run, steady pace, out West River Dr to Strawberry Mansion Bridge (31.41 ), over bridge (3.52) and back along Kelly Dr.(29.54).
That said had a good run, steady pace, out West River Dr to Strawberry Mansion Bridge (31.41 ), over bridge (3.52) and back along Kelly Dr.(29.54).
Stretching 10:00 [0]
Good stretch after run.
Note
Procurement People in Companies are really a strange bunch, where their metrics are really out of alignment with creating value for a company. For them low price and low first costs rule. Imagine where Apple would be if this was the driver. I had a strange experience yesterday from a response to a bid I had given for a project. The procurement person was criticizing me for having too many senior people on the project! In my over 30 years I have never heard anyone criticize someone for using too senior people. Generally the criticism is the other way round! Having worked for this client consistently for over 20 years and this team successfully completing several major projects of the same type and scope for this client in last couple of years only makes this comment all the more bizarre. I guess his definition of "value' is cheap labor! BTW the client isn't WalMart where I would understand this approach.
Friday Apr 19, 2013 #
Note
12.24am. Got my first speeding ticket in Virginia doing 80+ in a 70mph speed zone on I-77 north of 81 heading to Bluefield. Quite the journey from Philly , first forgot my phone, then flight delays so only got to Roanoke after 11.00pm with 100 miles to drive.
Met the ex NFL player Matt Millon on the plane who was quite a character. Interesting taking with him without having a clue who he was. Won 4 superbowls with 3 different teams!
Met the ex NFL player Matt Millon on the plane who was quite a character. Interesting taking with him without having a clue who he was. Won 4 superbowls with 3 different teams!
Thursday Apr 18, 2013 #
running 34:25 [3] 4.1 mi (8:24 / mi)
slept:6.0 weight:197.8lbs shoes: Acis T222N GEL-NE033
6.00am: run along the river. The cherry blossom is still impressive though past its peak. 9.19, 8.20, 8.18, 8.28
Stretching 9:00 [0]
Good stretch after run.
Tuesday Apr 16, 2013 #
running 38:00 [3] 4.6 mi (8:16 / mi)
slept:7.0 weight:197.8lbs shoes: Acis T222N GEL-NE033
6.10am: A beautiful morning with a slight chill, but it was really inspiring to be running along the river with all the cherry blossom in full bloom and running under a canopy of white in places along the way. A great way to start the day and also reflect on the horrors of the bombings at the Boston Marathon yesterday.
Stretching 10:00 [0]
Good stretch after run.
Sunday Apr 14, 2013 #
Dragon Boat Racing 48:00 [3]
slept:7.0
11.00am: Dragon boat practice in the pool at Main Line Heath & Fitness. I have to say I struggled this practice. Jamie was working on my technique to stretch further on the drive and put out of the water by my knee. Felt this change on my lower back and was losing my timing in places. 4x 12 minute intervals with a couple of minutes rest in between.
Saturday Apr 13, 2013 #
running 1:05:55 [2] 7.5 mi (8:47 / mi)
slept:7.0 shoes: Acis T222N GEL-NE033
1.00pm: beautiful spring day with the white cherry blossom along the river looking perfect. Out Kelly Drive, (31.24), over Strawberry Mansion bridge ,(4.08), and back on West River Dr (30.24).
Stretching 10:00 [0]
Good stretch after run.
Tuesday Apr 9, 2013 #
running 42:53 [3] 5.1 mi (8:24 / mi)
slept:6.5 weight:198.4lbs shoes: Acis T222N GEL-NE033
5.25am: What a change in the weather from last week - 59degF at that time in the morning. Run along the river. 9.02, 8.29, 8.25, 8.23, 8.33.
Stretching 10:00 [0]
Good stretch after run.
Sunday Apr 7, 2013 #
running 46:55 [3] 5.6 mi (8:23 / mi)
slept:8.0 weight:197.4lbs shoes: Acis T222N GEL-NE033
11.00am: A Spring day at last, sunny with a slight breeze and mid 50's. perfect. A steady run along the river. I definitely need to she'd some lbs!!
8.23, 9.11, 6.14, 6.24, 8.26, 8.16
8.23, 9.11, 6.14, 6.24, 8.26, 8.16
Stretching 11:00 [0]
Good stretch after run.
Saturday Apr 6, 2013 #
running 50:24 [3] 6.0 mi (8:24 / mi)
slept:7.0 shoes: Acis T222N GEL-NE033
8.30am: chilly, but beautiful sunny morning for a run along the river
Stretching 10:00 [0]
Good stretch after run
Note
A big day- the culmination of a 2 year project designing the 'new workplace' for1300 employees for GSK at the Navy Yard in Philadelphia with the official opening. They have occupied the building for a couple of months now and the feedback has been overwhelmingly positive.
NewWorkplace: it is a radical departure from your traditional office. No one not even the President of US Pharma has an assigned desk, let alone an office. There are desks for 80% of the people assigned to the building, but with people traveling, at other sites, in meetings, there are plenty of desks for everyone. In addition there is a large variety of other spaces from the enclave (to get away for some intense heads down work or conference calls), through a wide variety of meeting specs of various sizes and types, both open/enclosed, formal/informal and the cafeteria is designed as a connected hub for multiple use. One of the great features is everyone has direct access to natural light and every desk is fully adjustable from sit to stand and it is interesting the number of people who are standing at their desk for at least part of the day. The degree of openness and transparency has already resulted in greater connectivity and quicker decisions. We also were just awarded the US Green Building Council LEED for Commercial Interiors Platinum level which is the highest level possible including the first credit awarded for Ergonomic Design.
YouTube has a good video GSK at the Navy Yard.
NewWorkplace: it is a radical departure from your traditional office. No one not even the President of US Pharma has an assigned desk, let alone an office. There are desks for 80% of the people assigned to the building, but with people traveling, at other sites, in meetings, there are plenty of desks for everyone. In addition there is a large variety of other spaces from the enclave (to get away for some intense heads down work or conference calls), through a wide variety of meeting specs of various sizes and types, both open/enclosed, formal/informal and the cafeteria is designed as a connected hub for multiple use. One of the great features is everyone has direct access to natural light and every desk is fully adjustable from sit to stand and it is interesting the number of people who are standing at their desk for at least part of the day. The degree of openness and transparency has already resulted in greater connectivity and quicker decisions. We also were just awarded the US Green Building Council LEED for Commercial Interiors Platinum level which is the highest level possible including the first credit awarded for Ergonomic Design.
YouTube has a good video GSK at the Navy Yard.
Wednesday Apr 3, 2013 #
running 38:02 [3] 4.5 mi (8:27 / mi)
slept:6.5 weight:196.8lbs shoes: Acis T222N GEL-NE033
5.35am: chilly 32degF, but it was good to get out and plod along the river. Got stopped by a train passing at the end
Stretching 7:00 [0]
Stretch at end while waiting for the goods train to pass.
Tuesday Apr 2, 2013 #
running 34:12 [3] 4.1 mi (8:21 / mi)
slept:6.0 weight:198lbs shoes: Acis T222N GEL-NE033
6.30am: Nice morning with the sun coming up for a run along the river, but chilly 36 degF. 9.18, 8.25, 8.18, 8.10.
Stretching 10:00 [0]
Good stretch after run.