Sunday Jun 10 |
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| Event: Crandalls Park Sprints
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 | Note | |
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| Couldn' t make it to the WCOC sprints at Crandalls. Had to help get Nora packed and off to Europe for a six week trip. |
| Orienteering 1:20:16 [2] 4.5 km (17:50 / km) | |
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| Training with Adam at Mt Tom. We did 12 controls from last year's score-o, mix of yellow and orange level. Included some slow jogging, a lot of walking, and some standing around while Adam tried to figure out where we were on the map (and I got swarmed by mosquitos -- but at least there are still no fdf's). I think Adam made some good progress, though he's not ready to do orange courses on his own. Still some problems with the basics, like keeping the map oriented. |
| cycling 1:06:43 [3] | |
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| Westhampton-Leeds loop, 18.14 miles, 3:40 per mile. Moderate effort, not bad for my first real ride of the season. |
Saturday Jun 9 |
| Trail Run race 53:26 [5] 6.4 mi (8:20 / mi) +378m 4:23 / km | |
| weight:145lbs |
| Northfield Mtn trail race, the New England trail championship, and third in the the NE Mountain running series. Light rain and humid. Not your usual New England trail race: mostly on wide ski trails and power lines: no mud, no roots, no rocks. I did this is 2004 when it was two loops up the mountain. Now it's one big loop around the perimeter. with 1240 feet of total climb. I struggled: physically weak going up, walking more than I care to admit; and kind of wobbly coming down, unable to push. I put what I had into it, but I think on a good day I would have been about two minutes faster. Splits: 7:37, 8:17, 10:53, 9:03, 7:38, 6:59, 2:56. |
| Trail Run 13:30 [2] 1.5 mi (9:00 / mi) | |
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| Before and after. The cool down was with Rick Scott and Derek Postema, two local runners I've been chasing in races ever since we moved here in 1990. |
Thursday Jun 7 |
| Track (intervals) 13:05 [5] 3.4 km (3:51 / km) | |
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| Eaglebrook track. As I was rushing out of my office, I got waylaid by a graduate student who wanted to talk about the course he's teaching in the fall, making me quite late. The group was finishing it's second interval as I arrived. After a one lap warm-up (while they did their third interval), I joined them for just the downward part of the ladder: 1600x800x600x400. That was just the right amount. Splits: 6:26, 3:02, 2:14, 1:23. |
| Track 11:00 [2] 1.25 mi (8:47 / mi) | |
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| Before/after. |
Wednesday Jun 6 |
| Road Run race 33:29 [5] 8 km (4:11 / km) vdot: 48.6 | |
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| Road race in and around Forest Park. I was expecting the 5k trail race, which alternates with the 8k road race, but when the guy in front of me in line to pay predicted a time of 38 minutes, I thought "oops". Well, you take what they give you, and it was perfect weather for the road race: 62 and low humidity. I had a good race: I predicted 33:30 and ran, by my watch, 33:29. (I didn't stick around to see if I won the predicted time award. I asked, and someone told me the prize was a car wash. Who needs a car wash with thunderstorms every couple of days?) I went out a bit fast and thought at two miles I might be under my predicted time; but then reality struck and I slowed a bit. I was between 5 and 10 meters behind Seth for the first 4 1/2 miles, then (uncharacteristically) I caught him as we climbed back to the field and pulled ahead to the finish (he had a stitch). 7th overall out of about 50 runners. Forerunner says the course is short: 4.91 miles whereas 8k is about 4.97. Forerunner mile splits: 6:35. 6:40, 6:53. 6:53, 6:26 (.91m).
Addendum. When downloaded to Sportstrack, the route is 4.96 miles. Apparently, Sportstrack is more trustworthy because it does a retroactive analysis of the GPS data, whereas Forerunner is calculating in real time, which introduces more distortion whenever waypoints are missed. Or so the designer of Sportstrack says on their discussion pages! (Maybe the difference has to do with the fact that it's more accurate to interpolate between earlier and later waypoints, then just to project from earlier waypoints.) The most accurate measurement would come from editing the waypoints, which is easy for a road run placed on top of a map. But I'm not sure if editing would tend more often to raise the distance (by not allowing corners to be cut off) or lower the distance (by realigning the occasional wayword waypoint). |
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| C • 1 |
| Road Run 18:00 [2] 2.0 mi (9:00 / mi) | |
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| Jog before and after. |
Tuesday Jun 5 |
| Trail Run 37:05 [2] 4.2 mi (8:49 / mi) | |
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| Outer loop from Smith after lifting. Slow, recovery run: I'll try the Forest Park 5k tomorrow. |
Monday Jun 4 |
| Road Run 42:41 [3] 5.6 mi (7:37 / mi) | |
| weight:144lbs |
| Clement St loop on roads, after heavy rain. Good, steady effort, though 20 seconds slower than 10 weeks ago. Maybe it was the wet, heavy trail shoes. |