Sunday Nov 13 |
 | Running - Trail / Grass warm up/down 7:00 [2]0.97 mi (7:12 / mi) +5m 4:25 / km | |
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| Warm-up for U.S. Long Course Champs. My legs felt pretty good and apparently not significantly tired from the last two days of orienteering. I guess taking it easy on Saturday worked. |
| Orienteering race ((ultra) long) 2:28:34 [3]*** 22.2 km (6:42 / km) +645m 5:51 / km | |
| spiked:20/29c shoes: VJ Twister (US size 10.5) - 1 |
| I had a good run at the U.S. Long Course Champs, setting a strong but controlled pace early, concentrating pretty well on the map reading, and managing to mostly avoid getting caught in brairs or other time-loss mistakes. My strategy was not to "go quickly" but to "avoid going slowly". The times I got caught in the briars and thereby went slowly--on legs 7, 13 (especially), and 18--corresponded to my poorest leg times. On control 21, however, where my biggest miss occured when I overran and came back to the control, my split time is still not so bad. I had the feeling for most of the race that I ought to be running 15-30 seconds per km faster, but I knew that it was based on memories of being more fit in previous years, and I resisted the temptation to push the envelope. I waited until about the last 4 km to start pushing, and when I discovered on the final couple legs that I had no kick, I knew I had run a well-paced race. I took first place by a couple of minutes. |
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Blue Long - Splits |
Saturday Nov 12 |
| Running - Trail / Grass warm up/down 8:00 [2]1.03 mi (7:46 / mi) +5m 4:45 / km | |
| shoes: Salomon trail/AR shoes |
| Warm-up for the classic race at Fair Hill. |
| Orienteering race (classic) 1:07:23 [2]*** 9.9 km (6:48 / km) +225m 6:07 / km | |
| spiked:15/21c shoes: VJ Twister (US size 10.5) - 1 |
| Ran the classic at Fair Hill. I took it easy to save my legs for the U.S. Long Course Champs on Sunday, and I focussed on trying to be as smooth as possible through all parts of the course and terrain. I had a fairly clean run, but certainly not a perfect run--both a confidence-builder and a warning for tomorrow's map-reading-concentration test. |
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Blue 1 - Splits |
Friday Nov 11 |
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| Event: US Long Course Champs
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| Running - Trail / Grass warm up/down 12:00 [2]1.71 mi (7:01 / mi) +20m 4:12 / km | |
| shoes: Salomon trail/AR shoes |
| Warm-up run for the Fair Hill Chapel Sprint. My legs felt fairly good, but not great. |
| Orienteering race (sprint) 13:08 [4]*** 2.65 mi (4:57 / mi) +80m 2:49 / km | |
| spiked:13/13c shoes: VJ Twister (US size 10.5) - 1 |
| A good run for me in the Chapel Sprint at Fair Hill. My legs felt pretty good--not really strong, but not heavy either--and I was pretty clean. The course and terrain were fun. |
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Chapel Sprint - Splits |
Thursday Nov 10 |
| Orienteering (control hanging/pick-up) 20:00 [2]*** 2.67 km (7:29 / km) +40m 6:58 / km | |
| shoes: Brooks Cascadia - 1 |
| Set and picked up controls for Shoreline HEE orienteering class at Aldercrest and Brugger's Bog. |
Wednesday Nov 9 |
| Running - Trail / Grass (trail) 1:30:00 [2]8.9 mi (10:06 / mi) +400m 5:31 / km | |
| shoes: Brooks Cascadia - 1 |
| Ran with Roger and Aaron V. at Cougar Mtn. from Red Town. Roger led us on a route that had pretty modest climb, but the climb and pace of the run are a guess. I felt fine for nearly an hour, after which my left calf hurt some. It didn't feel injured, but generally crampy and stiff, as often happens after a long race. It didn't get significantly worse during the last half hour, so I was able to finish the run just fine. |
Tuesday Nov 8 |
| Note | |
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| The soreness has subsided so much that I feel almost normal today. |
Monday Nov 7 |
| Note | |
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| To my surprise, I feel substantially less sore today than yesterday....but I have a horrible poison sumac rash on my right wrist. |