Sunday Jun 18 |
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| Event: WCOC Bethel Schools meet
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 | Orienteering race 20:13 [5]2.4 km (8:25 / km) | |
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| WCOC meet at Bethel Schools; new map, two sprints by the DeWitts. Temp was 90 deg and full sun. Sprints were around open areas, some with scattered trees or bushes, roads, paths, parking lots, buildings, and a few controls in pockets of woods around the perimeter. Nice map for sprints due to all the fences, gates, and narrow strips of impassable vegetation. A bit disappointed in both runs, making about 2 minutes of mistakes in each. In the first, I cut in too soon on #2, came back to the road and did it right. Then on #5, a bad route choice (down an impassable hillside) plus an idiotic trail mistake cost even more. Tried to keep a good pace going, in spite of the heat. |
| Orienteering race 27:12 [4]2.9 km (9:23 / km) | |
| weight:141lbs |
| Sprint 2. The heat really got to me in this one, and I slowed substantially. Botched the boulder, #2: when I hit the hillside, and started looking for it, I thought the blue line passing through the dot on the map was a magnetic north line. Finally realized the boulder was in the stream, but I screwed up again by going to the boulder too far down. Lost at least a minute. Then lost at least another minute leaving 2 by going right instead of back the way I came, and fighting through some very thick vegetation. Spiked the rest of the controls, slowly.
Weight is bogus: it's what the scale said when I got home, after drinking about 32 oz. Real weight is 5-6 pounds heavier. |
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Sprint 1 - Splits |
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Sprint 2 - Splits |
Saturday Jun 17 |
| Orienteering 29:23 [3]3.7 km (7:56 / km) +110m 6:55 / km | |
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| Terrain training at Mt Tom. Headed up to a dot knoll on the ridge heading SW (between 91 and Lake Bray) and ran along the ridge to the high point and backto the dot knoll twice. Used it as a pace counting exercise. Pace count was consistent: about 60 per 100 m going up, about 52 coming down. A bit lower than usual because I was going closer to sprint pace, than classic pace. Legs finally felt good again.
2:18, 3:25, 2:05, 1:44, 3:07, 2:04 (14:45)
2:10, 3:24, 2:16, 1:44, 3:01, 2:05 (14:42) |
| Orienteering 10:00 [3]1.0 mi (10:00 / mi) | |
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| Before and after. |
Thursday Jun 15 |
| Track (tempo) 20:51 [4]3.0 mi (6:56 / mi) | |
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| Smith track after lifting. About 80 degrees. Easing into faster running with a moderate tempo run. 6:58, 6:58, 6:55. |
| Track 15:30 [2]1.8 mi (8:36 / mi) | |
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| Before and after. |
Wednesday Jun 14 |
| Trail/Road Run 44:10 [3]5.5 mi (8:01 / mi) | |
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| Outer loop from home, a bit muggy. Not too bad, though a bit slow for the effort I was putting in. |
Tuesday Jun 13 |
| Track 17:00 [2]2.0 mi (8:30 / mi) | |
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| Played the rabbit for the first three laps of Adam's timed mile. He ran a 7:28, a big improvement after less than two weeks of training. Also, some jogging before and after. Sore, but not too bad: no worse than, say, a typical Highlander. |
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| C • Did you see what your partner ... 4 |
| cycling 55:00 [2] | |
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| Leeds loop at an easy pace. Therapy for the legs. |