Saturday Apr 30 |
| |
| Event: West Point
|
 | Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) | |
| slept:5.0 shoes: VJ Integrator, no spikes |
| |
| Orienteering race 2:00:30 [3] *** 11 km (10:57 / km) +300m 9:38 / km | |
| ahr:162 spiked:7/16c shoes: VJ Integrator, no spikes |
| I was among the many who lost more than 10 minutes on sketchy control 3, and that pretty much concluded the "race" segment of the course. fell really hard on the way down to 4. another interesting note was that it was so foggy in later parts of the course you couldn't see far at all, and that made it kindof like night-o. |
| Orienteering race (sprint) 22:05 [4] *** 2.8 km (7:53 / km) +100m 6:42 / km | |
| ahr:170 spiked:15/16c shoes: VJ Integrator, no spikes |
| mostly clean, just wasn't feeling any speed. |
| |
|
Sprint - Splits |
| |
|
blue - Splits |
Thursday Apr 28 |
| Running (road) 31:49 [2] 4.1 mi (7:45 / mi) +120m 4:25 / km | |
| shoes: Adidas Resp Tr X red |
| easy run at lunch with mark and bob. |
Tuesday Apr 26 |
| Running warm up/down 16:00 [2] 2.25 mi (7:06 / mi) | |
| shoes: NB 906 |
| |
| Running intervals (track) 23:23 [4] 6.4 km (3:39 / km) | |
| shoes: NB 906 |
| 4x1600m, 1 min rest. windy. I'm realizing now that last week I was doing 3200s instead of 2mi intervals.
interval, end-hr, recovery-hr:
5:50,171,119
5:51,173,137
5:50,169,135
5:51,170,---
|
| Running 2:18 [5] 0.8 km (2:52 / km) | |
| shoes: NB 906 |
| a set of controlled 200s, with a lot of help from the wind.
34.2, 35.6, 34.6, 33.5 |
| |
| C • Favorites 1 |
Monday Apr 25 |
| Running (road) 45:09 [2] 6.0 mi (7:32 / mi) | |
| weight:164lbs shoes: Adidas Resp Tr X red |
| |
Sunday Apr 24 |
| Running warm up/down 6:30 [2] 0.81 mi (8:01 / mi) | |
| slept:8.0 weight:162lbs shoes: VJ Integrator, no spikes |
| |
| Orienteering 1:13:07 [4] **** 9.2 km (7:57 / km) +310m 6:48 / km | |
| ahr:167 spiked:16/19c shoes: VJ Integrator, no spikes |
| re-running the 2000 troll cup at baldwin hill. to make it more interesting and west-point-like, this time I took the stone walls off my map, which definitely helped to confuse me in a few places, like at #2. also, the water was too high to cross to #12, so I had to skip that. I tried to run a little extra on the way to 13 (to keep it fair), but I think I still got a free minute over those two legs. despite that and the fact that I didn't feel like I was pushing it most of the way (i = 3.5), it looks like I kicked my own [previous] ass on most of the other splits. the forest was nice, which helped. great weather, another fun session. |
| |
|
blue - Splits |
Saturday Apr 23 |
| Orienteering 1:40:20 [3] *** 11.8 km (8:30 / km) | |
| ahr:158 shoes: VJ Integrator, no spikes |
| running at wachussett mtn, 43F and raining. I used a reduced copy of the map at 1:15. the forest was much nicer than I expected, quite enjoyable actually. ran around clockwise from the visitor center, and then up to the top. no view ;-( the steep rocky parts were pretty slippery, so I came back down on the ski runs, which still had patches of snow (4 feet in at least one place!). hands pretty cold by the end.
time to be lazy and watch tiomila... |
Friday Apr 22 |
| Note | |
| |
| meant to run, but it didn't happen |
Thursday Apr 21 |
| Running warm up/down (track) 16:00 [3] 2.25 mi (7:06 / mi) | |
| weight:164lbs shoes: NB 906 |
| at harvard track on the way home from work. |
| Running intervals (track) 23:34 [4] 4.0 mi (5:54 / mi) | |
| ahr:168 max:172 shoes: NB 906 |
| 2x2mi, with 2 min rest. this is way more boring than running back and forth on mill st. right on target pace, but oddly it felt like I was taking it easy, but getting tired.
11:48
11:46 |
| Running intervals 2:23 [5] 0.5 mi (4:46 / mi) | |
| shoes: NB 906 |
| an easy set of 4x200, so that I wouldn't fall asleep...
35,37,36,34 |
Wednesday Apr 20 |
| Running warm up/down 10:00 [2] 1.1 mi (9:05 / mi) | |
| shoes: VJ Integrator, no spikes |
| "warm" wasn't a problem, it was hot! my right o-shoe has been hurting my ankle a little ever since I started wearing them at the pig. I took the laces out of the top set of eyelets, and tied it looser, which seemed to eliminate the problem. |
| Orienteering race 19:41 [4] *** 3.4 km (5:47 / km) +70m 5:15 / km | |
| spiked:10/11c shoes: VJ Integrator, no spikes |
| park-o at pine hill. good course by william, kept us mostly out of the green stuff. |
| Orienteering (pickup) 25:00 [2] *** 2 km (12:30 / km) +50m 11:07 / km | |
| spiked:8/8c shoes: VJ Integrator, no spikes |
| picking up some controls. includes time undoing knots. |
| |
| C • 2 |
| |
|
Advanced - Splits |
Tuesday Apr 19 |
| Running 44:15 [3] 6.0 mi (7:22 / mi) +150m 4:15 / km | |
| |
| hot today. I felt a bit dehydrated. |
Sunday Apr 17 |
| Orienteering 54:00 [3] *** 4.0 mi (13:29 / mi) | |
| spiked:8/10c shoes: VJ Integrator, no spikes |
| running around at high rock in foxboro. some interesting contours, but unfortunately the map is old and the terrain is somewhat scratchy. I wouldn't want to go back without gaiters (forgot I used to wear them a lot more), or at least longer socks. |
| Running 36:00 [2] ** 4.5 mi (7:59 / mi) | |
| shoes: Adidas Resp Tr X red |
| I had enough of the brush, but I needed more time, so I went for a run on the trails. they were very different than on the map, I still had to orienteer anyway. |
Saturday Apr 16 |
| Running (trail) 57:15 [3] 7.2 mi (7:56 / mi) +250m 4:28 / km | |
| shoes: NB 906 |
| bowers again, a slightly different route, including some off-trail. |
Friday Apr 15 |
| Running (trail) 35:00 [3] 4.5 mi (7:46 / mi) +150m 4:23 / km | |
| shoes: NB 906 |
| morning run, some frost on the ground (not summer yet!) to/from the bowers springs loop. |
| Running tempo (trail) 15:49 [4] 2.3 mi (6:51 / mi) +40m 4:03 / km | |
| shoes: NB 906 |
| seems slow, but I guess it's rocky or maybe the loop is longer. |
Wednesday Apr 13 |
| Running warm up/down 20:30 [2] 2.56 mi (8:01 / mi) | |
| slept:8.0 weight:164lbs shoes: NB 906 |
| |
| Running intervals (track) 15:55 [5] 3.0 mi (5:18 / mi) | |
| shoes: NB 906 |
| 1200s at [the town of] harvard's niiiiice track, on the way home from work. I didn't know it was there until a month ago, but I guess it's only like 2 years old. felt pretty good/controlled, with even pacing. a little chilly. 3:30 rest.
4:02
4:02
3:58
3:56
|
| Running (recovery) 9:30 [2] 1.0 mi (9:29 / mi) | |
| shoes: NB 906 |
| one lap after each interval |
| Running (strides) 1:00 [4] 0.2 mi (4:59 / mi) | |
| shoes: NB 906 |
| some strides afterwards |
Tuesday Apr 12 |
| Running (road/trail) 56:25 [2] 7.4 mi (7:37 / mi) +200m 4:22 / km | |
| slept:8.0 weight:165lbs shoes: NB 906 |
| |
Monday Apr 11 |
| Running (trail) 44:56 [2] 5.74 mi (7:49 / mi) +75m 4:40 / km | |
| weight:164lbs shoes: NB 906 |
| a nice easy run in hayden woods, 5 loops. besides some tightness in my lower legs and the multitude of flesh wounds, it seems like I managed to avoid sustaining any serious injuries yesterday...that's always good. |
Sunday Apr 10 |
| |
| Event: Billygoat Run
|
| Running warm up/down 7:00 [2] | |
| shoes: VJ Integrator, no spikes |
| a quick warmup. |
| Orienteering race 2:07:05 [3] **** 13.2 km (9:38 / km) +640m 7:45 / km | |
| spiked:14/21c shoes: VJ Integrator, no spikes |
| the billygoat. navigated badly, and ran like a wuss after I lost the posse at 7 and assumed I was way behind. yeah, oh well. |
| |
| C • Ran like a wuss, eh? 3 |
| |
|
27th Annual - Splits |
Saturday Apr 9 |
| Running (trail/terrain) 34:00 [2] 3.78 mi (8:59 / mi) +100m 5:10 / km | |
| slept:8.0 weight:165lbs shoes: Adidas Resp Tr X red |
| an easy run exploring an interesting bit of forest called garfield woods. nice day. |
Friday Apr 8 |
| Running (road/trail) 57:24 [2] 7.4 mi (7:45 / mi) +300m 4:17 / km | |
| shoes: Adidas Resp Tr X red |
| relaxed run on the mill st - cranberry hill loop. |
Thursday Apr 7 |
| Running intervals (terrain) 41:05 [4] 7.71 km (5:20 / km) +285m 4:30 / km | |
| ahr:172 max:178 slept:6.0 weight:163lbs shoes: VJ Integrator, no spikes |
| 3 terrain loops at prospect hill. it was hot! (72F) and the forest was pretty open. previously measured at 2.57k+95m. 90s rest between.
14:15 <- started easy since no warmup
13:15
13:29 |
| Running warm up/down (trail) 8:00 [3] 0.89 mi (8:59 / mi) | |
| shoes: VJ Integrator, no spikes |
| an easy cooldown |
Wednesday Apr 6 |
| Running warm up/down 21:00 [3] 2.8 mi (7:30 / mi) | |
| shoes: NB 906 |
| |
| Orienteering race (sprint) 10:53 [5] *** 2.5 km (4:21 / km) +20m 4:11 / km | |
| spiked:6/8c shoes: NB 906 |
| fresh pond park-o. ran right past 2 controls...not especially smooth. I had planned to do a lap around the pond afterwards, but my stomach was slighly upset, so I bailed on that. |
Tuesday Apr 5 |
| Running (road) 44:14 [3] 6.0 mi (7:22 / mi) +150m 4:15 / km | |
| slept:6.5 shoes: NB 906 |
| |
Monday Apr 4 |
| Running 45:15 [2] 6.0 mi (7:32 / mi) +150m 4:21 / km | |
| shoes: NB 906 |
| with mark at lunch. tired and sore today. |
Sunday Apr 3 |
| Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi) | |
| shoes: VJ Integrator, no spikes |
| |
| Orienteering race 1:25:47 [4] *** 12 km (7:09 / km) +400m 6:08 / km | |
| spiked:21/23c shoes: VJ Integrator, no spikes |
| pig classic. much nicer day. felt a bit disoriented at the start, and hesitated a little on that leg. by 4 or 5 I had caught eric (3 mins ahead), passed him on 6, and at #8 I had about 100m lead. I thought that I wouldn't see him again, and was surprized that he and mikell (3 mins behind me) were right behind at #9. I managed to stay ahead until 13 when a poor micro-route choice (too far down crossing a reentrant) let mikell get by. he was leading for most of the remainder except for 19, when he got confused, and I was first to the control. then eric (who must have been taking it easier early on) made a comeback, and passed me on the second to last control. I finished at the back of the m-train.
it was interesting to notice that while mikell was very strong running in the terrain and up hills, I was able to catch up to him a fair amount on the roads and downhills. I guess that means I'm weak...more terrain training is coming. |
| |
| C • 7 |
| |
|
Blue - Splits |
Saturday Apr 2 |
| Running warm up/down 20:00 [2] 2.5 mi (7:59 / mi) | |
| slept:8.0 shoes: VJ Integrator, no spikes |
| |
| Orienteering race 43:53 [4] *** 5.3 km (8:17 / km) +320m 6:22 / km | |
| spiked:15/16c shoes: VJ Integrator, no spikes |
| cold, wet, muddy and slippery. I had a hard time keeping my effort high without traction. no real problems. seems like I've made a habit of getting 4th at US championships. |
| |
|
Blue - Splits |
Friday Apr 1 |
| |
| Event: Flying Pig IX (US Team Trials)
|
| Running warm up/down 25:00 [2] 2.78 mi (8:59 / mi) | |
| slept:4.5 shoes: VJ Integrator, no spikes |
| |
| Orienteering race (sprint) 15:35 [5] *** 2.61 km (5:58 / km) +95m 5:03 / km | |
| spiked:13/13c shoes: VJ Integrator, no spikes |
| 2nd, 8s behind wadd. |
| |
|
Sprint - Splits |
