Training Log Archive: RLShadowIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
Note
Travel day, from Ohioplye back to Webster.
Tuesday Jun 29, 2010 #
Kayaking (White water) 30:00 [3]
Kayaking the "town loop" in Ohiopyle, where the Youghigheny river makes a long loop, and it is possible to easily walk to both the put-in and the take-out, while getting in substantial distance on a challenging section of the river. Going with me were daughter Andrea, her b/f Brian (who is an expert kayaker and rafting guide), Anne, and Anne's son Tom.
Very difficult rapids, for my low level of ability. I swam twice, once in the first set of rapids, the second time on the last set. Fortunately, I got through Cucumber rapids, which is probably the toughest and most scary on the loop, without wiping out.
The worst of my unintentional swims was in the first set of rapids; when I wiped out, there were still more whitewater to go before getting to a place where I could get back into the kayak, with significant help from Brian. So I had the anxiety of being basically out of control and in the water for a while, being knocked around various rocks in the river. Fortunately, no injuries, but a lot of soreness in my arms and shoulders, which I think was more from the effort of climbing back into the kayak from the water, than from paddling. I may just be too old for this sport ...
The time is a real guess, and an attempt to include all of the time spent making some sort of progress on the river (as opposed to waiting in a cove for a rafting trip to pass by, etc.). I'm calling the intensity a 3, but it varied from 1 during the non-white-water stretches, to 5+ when I was in the water in rapids, frantically trying to get back onto the kayak.
Very difficult rapids, for my low level of ability. I swam twice, once in the first set of rapids, the second time on the last set. Fortunately, I got through Cucumber rapids, which is probably the toughest and most scary on the loop, without wiping out.
The worst of my unintentional swims was in the first set of rapids; when I wiped out, there were still more whitewater to go before getting to a place where I could get back into the kayak, with significant help from Brian. So I had the anxiety of being basically out of control and in the water for a while, being knocked around various rocks in the river. Fortunately, no injuries, but a lot of soreness in my arms and shoulders, which I think was more from the effort of climbing back into the kayak from the water, than from paddling. I may just be too old for this sport ...
The time is a real guess, and an attempt to include all of the time spent making some sort of progress on the river (as opposed to waiting in a cove for a rafting trip to pass by, etc.). I'm calling the intensity a 3, but it varied from 1 during the non-white-water stretches, to 5+ when I was in the water in rapids, frantically trying to get back onto the kayak.
2 PM
Biking 2:42:25 [1] 22.73 mi (7:09 / mi) +367ft 7:02 / mi
Bike ride, using a rental bike (hybrid style) from Wilderness Voyageurs (where our daughter works). Along the rail-trail that goes through Ohiopyle (and runs between Pittsburgh PA and Cumberland MD), from Ohiopyle to Confluence, stopped for ice cream there, then back to Ohiopyle. With daughter Andrea, her b/f Brian, Cheryl, Anne, and Paul.
Monday Jun 28, 2010 #
Running 46:31 [2] 5.0 mi (9:18 / mi)
shoes: Saucony Progrid Hurricane 11
Morning run in Ohiopyle, with Anne, on the rail-trail. Headed in the downstream direction, then back. Didn't feel real peppy.
Sunday Jun 27, 2010 #
Note
Travel day, Webster to Ohiopyle PA with Cheryl and Anne and Paul Schwartz.
Saturday Jun 26, 2010 #
2:30:00 [1] 4.65 mi (32:16 / mi)
shoes: Asics Gel Nimbus 11
Last day for a while at least of this low-intensity rogaine training. Again at Locust Hill LPGA, but this time, I wasn't on duty, I was wandering the course watching the golf. I had been scheduled to work at my normal standard-bearer job, but they radically changed the pairings and schedule, to put 3 people per group instead of the normal two for a Saturday, and to start on hole 1 and on hole 10, all with the goal of getting the round in before any storm occurred this afternoon. That meant there were around 25 groups going out, instead of the expected 40 or so, which meant there were way too many standard bearers. I was given the option of going out as a 3-person standard bearer "team", but there is absolutely no need for any more than two people. Plus, the group that I was assigned to wasn't particularly exciting -- they were all at 4 over par, which was the worst qualifying score, and none of them were household names like Michele Wie, for example. I suggested to the standard bearer coordinator that I wasn't really needed, and if the other two had indeed shown up and did in fact want to do it, that I would willingly step aside so as to not be a useless 3rd team member. She agreed to that, I watched some golf, and was able to leave when I had my fill.
Highlight of watching was when Michele Wie out-drove the other two in her group by around 35 yards, on one of the two holes when I watched her group.
Highlight of watching was when Michele Wie out-drove the other two in her group by around 35 yards, on one of the two holes when I watched her group.
Friday Jun 25, 2010 #
5:00:00 [0] 5.0 mi (1:00:00 / mi)
shoes: Saucony Progrid Hurricane 11
More zero-intensity rogaine training, at the Locust Hill LPGA, being a standard bearer again.
Thursday Jun 24, 2010 #
5:13:00 [0] 4.9 mi (1:03:53 / mi) +328ft 1:00:04 / mi
shoes: Saucony Progrid Hurricane 11
Volunteer duty at the LPGA. My job consisted of following around a threesome, carrying a sign with the players' names and their score in terms of how many strokes over or under par. Which is actually a very nice job to have. Get to see the action up quite close. None in my threesome were contenders today and I don't expect any of them to make the cut, but they were all quite pleasant.
Same "rogaine training" scheduled for tomorrow and Saturday.
Same "rogaine training" scheduled for tomorrow and Saturday.
Tuesday Jun 22, 2010 #
Running 1:02:50 [3] 7.01 mi (8:58 / mi) +328ft 8:35 / mi
max:140 shoes: Asics Gel Nimbus 11
Dropped our Ford off at Browncroft Garage (near East HS) for some A/C work, then ran home.
Route: Garage (on Atlantic) to Culver; Culver to Johnny's parking lot, through parking lot to the EW street the name of which I can't remember. At first cross street, went a very short block north to Culver Pkwy. Then to Winton, Empire, down the long hill, up the even longer hill, to Bay, Woodland, and home.
Accuweather said it wasn't going to rain until mid afternoon, which I could see from the radar map was fiction. It started sprinkling at the bottom of the Empire hill, the full fledged rain before I got to the top of the hill. Some thunder, but not until I was within a half mile from home, fortunately.
Route: Garage (on Atlantic) to Culver; Culver to Johnny's parking lot, through parking lot to the EW street the name of which I can't remember. At first cross street, went a very short block north to Culver Pkwy. Then to Winton, Empire, down the long hill, up the even longer hill, to Bay, Woodland, and home.
Accuweather said it wasn't going to rain until mid afternoon, which I could see from the radar map was fiction. It started sprinkling at the bottom of the Empire hill, the full fledged rain before I got to the top of the hill. Some thunder, but not until I was within a half mile from home, fortunately.
Monday Jun 21, 2010 #
Note
Plan this as a rest day from any loggable training. I was pretty drained after doing the Sprint and the Score-O yesterday, on a pretty warm (but tolerable) day. Seems like I could use a day off.
I'm not being a total slug, though, getting a lot of house painting done. Since the next few days are looking to have some rain, I want to make progress on the painting when the weather is right for it, and it is certainly right for painting today.
I'm not being a total slug, though, getting a lot of house painting done. Since the next few days are looking to have some rain, I want to make progress on the painting when the weather is right for it, and it is certainly right for painting today.
Sunday Jun 20, 2010 #
Event: ROC - Mendon Ponds Park
Orienteering race (Sprint) 25:36 [4] 2.6 km (9:51 / km)
shoes: New Balance 749 (trail)
Mendon Sprint.
No real problems with #1 because I saw it from the field along the road, but the control description said depression, but it seemed to be located on high ground, not low ground. May have been on the spur about 25 m west of the depression, although I'm not sure of that.
Headed south on the trail south of #1, cut in towards the pond when it went from light green to white, found #2 OK but probably lost 15-30 seconds because I went too low (towards the pond), and had to climb back up a bit. Pretty much straight line from 2 to 3. Took a longer than needed, but easy, route to #4, heading west from 3 to the trail, then south on the trail until I saw the reentrant (and saw the flag). Probably a less than optimal route.
Took trails as far as I could to #5, saw the flag from the trail, cut in to it. From 5 to 6, took a longer trail route (to the north) rather than the straight line route which was probably the better choice. No route choice to the re-located (from original plan) #7, just trail all the way. Then more trail running from 7 until very close to 8; Carl sped past me on the E-W trail, seemed like he was going twice my speed!
No problem with #9, headed west from 8 across the first trail, to the second trail, took the second trail north until the clearing, then to the control. Took trails until just east of #10, Rob S. was just ahead of me, he cut in towards where the control should be, and I decided that seemed like a fine idea, so I did the same thing.
I was a bit worried about #11, as it seemed like it was in some potentially messy stuff. I came in from the trail to the north, because that seemed a little less messy than approaching from the south. I arrived near the control but a little west of it (overshot it), but realized it and found it OK. Just kind of slow going through the tall grasses. #12 was trivial but I might not have taken the best route, as I headed more or less straight north to the road (out of 11), then took the road to 12. There was a somewhat more direct route staying on trails.
All in all, I felt pretty good. Some time lost on many of the controls but not all that much, and I avoided big mistakes.
Distance covered, per Forerunner: 2.17 miles
No real problems with #1 because I saw it from the field along the road, but the control description said depression, but it seemed to be located on high ground, not low ground. May have been on the spur about 25 m west of the depression, although I'm not sure of that.
Headed south on the trail south of #1, cut in towards the pond when it went from light green to white, found #2 OK but probably lost 15-30 seconds because I went too low (towards the pond), and had to climb back up a bit. Pretty much straight line from 2 to 3. Took a longer than needed, but easy, route to #4, heading west from 3 to the trail, then south on the trail until I saw the reentrant (and saw the flag). Probably a less than optimal route.
Took trails as far as I could to #5, saw the flag from the trail, cut in to it. From 5 to 6, took a longer trail route (to the north) rather than the straight line route which was probably the better choice. No route choice to the re-located (from original plan) #7, just trail all the way. Then more trail running from 7 until very close to 8; Carl sped past me on the E-W trail, seemed like he was going twice my speed!
No problem with #9, headed west from 8 across the first trail, to the second trail, took the second trail north until the clearing, then to the control. Took trails until just east of #10, Rob S. was just ahead of me, he cut in towards where the control should be, and I decided that seemed like a fine idea, so I did the same thing.
I was a bit worried about #11, as it seemed like it was in some potentially messy stuff. I came in from the trail to the north, because that seemed a little less messy than approaching from the south. I arrived near the control but a little west of it (overshot it), but realized it and found it OK. Just kind of slow going through the tall grasses. #12 was trivial but I might not have taken the best route, as I headed more or less straight north to the road (out of 11), then took the road to 12. There was a somewhat more direct route staying on trails.
All in all, I felt pretty good. Some time lost on many of the controls but not all that much, and I avoided big mistakes.
Distance covered, per Forerunner: 2.17 miles
Orienteering race (Score-O) 52:43 [4] 4.19 mi (12:35 / mi)
shoes: New Balance 749 (trail)
Score-O at Mendon.
Took the controls in a generally clockwise direction, starting with 16 (where many people went to, so there was a line at the punch) and 19. Then did: 5, 4, 14, 22, 7, and 3. At that point, I made my only big strategic error, by not going for #2. I wasn't totally sure I'd be able to get all of the controls in an hour, and #2 was the lowest point value, with no good trail approach and exit (although not far at all from #3).
From 3, I did 17, 9, 15, 20, 8, 21, 23, and 1, at which point I needed to go for #2 which was now about about 750 m out of the way, vs going straight to #11, which I did after 2. I'm guessing my mistake cost me around 500 m of distance, compared to going for 2 after 3, which was probably 4 minutes or so at the rate I was moving at that point of the race.
From 11, I did 13 and 10, the last two controls.
I believe I was in 5th place, not too far out of 3rd and 4th if I recall, but way out of 2nd (Mike L. in 44 minutes) and way way way out of 1st (Nate in 35 minutes).
Distance of 4.19 miles is what Forerunner said I covered.
Took the controls in a generally clockwise direction, starting with 16 (where many people went to, so there was a line at the punch) and 19. Then did: 5, 4, 14, 22, 7, and 3. At that point, I made my only big strategic error, by not going for #2. I wasn't totally sure I'd be able to get all of the controls in an hour, and #2 was the lowest point value, with no good trail approach and exit (although not far at all from #3).
From 3, I did 17, 9, 15, 20, 8, 21, 23, and 1, at which point I needed to go for #2 which was now about about 750 m out of the way, vs going straight to #11, which I did after 2. I'm guessing my mistake cost me around 500 m of distance, compared to going for 2 after 3, which was probably 4 minutes or so at the rate I was moving at that point of the race.
From 11, I did 13 and 10, the last two controls.
I believe I was in 5th place, not too far out of 3rd and 4th if I recall, but way out of 2nd (Mike L. in 44 minutes) and way way way out of 1st (Nate in 35 minutes).
Distance of 4.19 miles is what Forerunner said I covered.
Running warm up/down 4:25 [1] 0.48 mi (9:12 / mi)
shoes: New Balance 749 (trail)
Jog to the Sprint start.
Saturday Jun 19, 2010 #
Running 1:09:22 [1] 7.04 mi (9:51 / mi)
shoes: Saucony Progrid Hurricane 11
Morning run with Anne. Her goal was to average 9:30/mile but she doesn't do very well in the heat, plus she's not currently in the best shape because of some nagging injuries. So we averaged quite a bit slower than goal.
From my house, out to Maple, through Finn Park to Gravel, up to Klem, Klem to Hojack to Lake Rd, back on Hojack to Drumm, to Klem, Maple, and home, walking the last half mile or so.
From my house, out to Maple, through Finn Park to Gravel, up to Klem, Klem to Hojack to Lake Rd, back on Hojack to Drumm, to Klem, Maple, and home, walking the last half mile or so.
Friday Jun 18, 2010 #
Running 1:11:41 [2] 7.93 mi (9:02 / mi)
max:135 shoes: Asics Gel Nimbus 11
Nondescript run, mid morning, should have gotten out sooner when it was cooler, even though it wasn't terrible (maybe mid 70's) when I did get out.
Ran from home, to Maple, Klem, Hojack Trail, NW on trail to Lake Rd, took Lake Rd a very short distance to the Forest Lawn area, ran the small number of roads in Forest Lawn, then back to Lake, got back on the Hojack, to Drumm, Klem, Maple, and home.
Ran from home, to Maple, Klem, Hojack Trail, NW on trail to Lake Rd, took Lake Rd a very short distance to the Forest Lawn area, ran the small number of roads in Forest Lawn, then back to Lake, got back on the Hojack, to Drumm, Klem, Maple, and home.
Thursday Jun 17, 2010 #
Note
I overlaid the GPS tracks onto the Ellison Wetlands orienteering map, and counted the contour lines that the course crossed. There were 120 contour line crossings, and since the course started and finished as the same elevation, that meant that half of them were crossed going uphill. With a 5 m contour interval, that translates to 300 meters of climb, somewhat more than the 200 meters I had very roughly guessed at.
Wednesday Jun 16, 2010 #
Running warm up/down 8:00 [1] 0.81 mi (9:52 / mi)
shoes: Montrail Mountain Masochist
Warmup for trail race.
Running race 39:55 [5] 3.55 mi (11:15 / mi) +984ft 8:54 / mi
max:170 weight:174lbs shoes: Montrail Mountain Masochist
Dirt Cheap trail race #3, at Ellison Wetlands.
The climb is a real guess at this point, but if I'm ambitious, I'll overlay my GPS tracks onto the O map and count contour lines to get a better estimate of the climb.
I started out very fast, for me, for the second race in a row. The goal was to run as hard as I could on the gravel road, so I wouldn't be stuck in a slow-moving line once the race became single-track, around 0.3 miles in. I was successful, but it really made for a very grueling rest of the race. This is probably the best strategy for getting as good of a time as possible, but in the future, I may opt for a slower time and a much more pleasant race experience.
There had been a fair amount of rain during the day, so the trails were quite slick in a number of spots (but nowhere near how bad they were last year, when there was a downpour happening during the race itself).
I think I finished 67th overall, but I'm not sure of the total number of finishers. Probably around 200 or so. Also not sure how I placed in my age group, but I know for sure that I didn't win it because Tom Lamme was there.
The climb is a real guess at this point, but if I'm ambitious, I'll overlay my GPS tracks onto the O map and count contour lines to get a better estimate of the climb.
I started out very fast, for me, for the second race in a row. The goal was to run as hard as I could on the gravel road, so I wouldn't be stuck in a slow-moving line once the race became single-track, around 0.3 miles in. I was successful, but it really made for a very grueling rest of the race. This is probably the best strategy for getting as good of a time as possible, but in the future, I may opt for a slower time and a much more pleasant race experience.
There had been a fair amount of rain during the day, so the trails were quite slick in a number of spots (but nowhere near how bad they were last year, when there was a downpour happening during the race itself).
I think I finished 67th overall, but I'm not sure of the total number of finishers. Probably around 200 or so. Also not sure how I placed in my age group, but I know for sure that I didn't win it because Tom Lamme was there.
Note
Dirt Cheap results:
I finished 67th out of 222, which is the 30th percentile. I think that may have been my best overall result since I've been running these races, percentile-wise. My other races this year were both 34th percentile, and I think previous years were worse than the races have been this year. So I look at that as a good thing. Although the percentiles are probably not totally meaningful from year to year, since way more people are running this year than in the first year, and it could be that means the races are attracting more people who are somewhat less serious trail runners than in the first year.
I was a very unimpressive 3rd out of 5 in my age group. This is really a lousy age group to be in.
Not only is Tom Lamme in my age group, but this year, this Tom Dutton guy is running these races. His times are very amazing, especially considering he's 64 years old. His time for last night's race was 34:00, good enough for 23rd place (top 10% roughly). His time would have easily won the 55-59 and 50-54 age groups.
So there are these two people who I have zero chance of ever beating, and very few people total in my age group, so I'm resigned to always being quite poor in my age group standings. If I were 2 years younger, I would have been 3rd out of 9 which sounds a bit better than 3rd out of 5.
I finished 67th out of 222, which is the 30th percentile. I think that may have been my best overall result since I've been running these races, percentile-wise. My other races this year were both 34th percentile, and I think previous years were worse than the races have been this year. So I look at that as a good thing. Although the percentiles are probably not totally meaningful from year to year, since way more people are running this year than in the first year, and it could be that means the races are attracting more people who are somewhat less serious trail runners than in the first year.
I was a very unimpressive 3rd out of 5 in my age group. This is really a lousy age group to be in.
Not only is Tom Lamme in my age group, but this year, this Tom Dutton guy is running these races. His times are very amazing, especially considering he's 64 years old. His time for last night's race was 34:00, good enough for 23rd place (top 10% roughly). His time would have easily won the 55-59 and 50-54 age groups.
So there are these two people who I have zero chance of ever beating, and very few people total in my age group, so I'm resigned to always being quite poor in my age group standings. If I were 2 years younger, I would have been 3rd out of 9 which sounds a bit better than 3rd out of 5.
Tuesday Jun 15, 2010 #
Note
Rest day (from running, anyway). Some slight physical work but nothing worthy of logging. Helped out with the preparations for our church's huge garage sale which starts on Thursday of this week (St. Martin Lutheran church, on Bay Rd a few blocks north of Rt. 104, if anyone wants to check it out), then did quite a bit of painting.
Somewhat resting up for the Ellison Wetlands trail race tomorrow, but I'm a bit concerned about the weather forecast (potential heavy rains), recalling how horrendous the course was last year when the race was held during a downpour. If it's like that this year, I may well wimp out.
Somewhat resting up for the Ellison Wetlands trail race tomorrow, but I'm a bit concerned about the weather forecast (potential heavy rains), recalling how horrendous the course was last year when the race was held during a downpour. If it's like that this year, I may well wimp out.
Monday Jun 14, 2010 #
Running long 1:28:46 [2] 10.1 mi (8:47 / mi)
shoes: Asics Gel Nimbus 11
Urban run, starting and finishing at Park Ave. near Barrington. Felt pretty good.
Rough route:
Park to Culver to East to Main. Main to Broad, left of Broad, to Exchange, Court, right on Court to path along river, to Ford Street bridge, but didn't go over bridge.
Took a street just south of Ford St to South, to Gregory, to Clinton, Clinton to Goodman, cut over to Field St and Monroe. Monroe to Highland, Highland to Winton to Norris Drive. Norris to the pedestrian bridge over 490, to Park, and back to the car.
Rough route:
Park to Culver to East to Main. Main to Broad, left of Broad, to Exchange, Court, right on Court to path along river, to Ford Street bridge, but didn't go over bridge.
Took a street just south of Ford St to South, to Gregory, to Clinton, Clinton to Goodman, cut over to Field St and Monroe. Monroe to Highland, Highland to Winton to Norris Drive. Norris to the pedestrian bridge over 490, to Park, and back to the car.
Sunday Jun 13, 2010 #
Note
Used the LIDAR contours of the Whiting Road trail system, combined with the trails that I've mapped in mainly with the help of GPS, to determine the climb for one loop (a loop being going around the perimeter trails, but not going on the White trail to Pellet Road which is an out and back). My very rough guess was amazingly close to what the LIDAR contours say. I had estimated 150 meters for two loops; the LIDAR data says 80 meters per loop, or 160 meters for the two loops.
Saturday Jun 12, 2010 #
Orienteering 1:00:00 [3] 3.6 mi (16:40 / mi)
shoes: Montrail Mountain Masochist
Setting out streamers for the training event at Webster Park.
Friday Jun 11, 2010 #
Running long 1:36:38 [2] 10.51 mi (9:12 / mi)
max:135 weight:173lbs shoes: Saucony Progrid Hurricane 11
Had to drop something off at Carol Moran's house, so I figured I might as well do a run on the canal. Ran from Perinton Park east, to Wayneport Rd and back, walking about the last half mile at the end.
The run didn't feel as easy as I would have liked, maybe because I did a fairly hard trail run yesterday. Still managed to run slightly faster on the way back than on the way out: 9:18/mile out, 9:04/mile back.
The run didn't feel as easy as I would have liked, maybe because I did a fairly hard trail run yesterday. Still managed to run slightly faster on the way back than on the way out: 9:18/mile out, 9:04/mile back.
Thursday Jun 10, 2010 #
Orienteering 57:00 [1] 2.0 mi (28:30 / mi)
shoes: Hiking boots
Webster Park. Checking out control locations and doing some streamering for the training on Saturday morning.
Running (Trails) 52:22 [4] 5.86 mi (8:56 / mi) +525ft 8:14 / mi
max:150 weight:173lbs shoes: New Balance 749 (trail)
Trail run at Whiting Road trails. Two loops around the perimeter, with a water break at the parking lot in between loops. Ran a little further than the distance of the loop, because I ran with Anne, or sort of with Anne -- I ran at a faster pace, and backtracked once in a while to meet up with her so we wouldn't get too widely separated.
First loop was 2.86 miles at 9:00/mile; second loop was 3.00 miles at 8:53/mile. I was pushing pretty hard the first loop, and almost like race pace the second loop.
Climb has been updated, only slightly (from 150 m to 160 m), based on determining the climb using LIDAR contours.
First loop was 2.86 miles at 9:00/mile; second loop was 3.00 miles at 8:53/mile. I was pushing pretty hard the first loop, and almost like race pace the second loop.
Climb has been updated, only slightly (from 150 m to 160 m), based on determining the climb using LIDAR contours.
Wednesday Jun 9, 2010 #
Running long 1:20:20 [2] 9.1 mi (8:50 / mi)
max:140 shoes: Saucony Progrid Hurricane 11
Semi-long run in the afternoon, after the rain stopped. Temp in the low to mid 50's. Simple run, out the Rt 104 bike path to Rt. 250, and back. Quite a bit faster on the way back; 9:10/mile going out, 8:27/mile coming back.
Tuesday Jun 8, 2010 #
Mapping 1:22:00 [0] 2.14 mi (38:19 / mi)
shoes: Asics Gel Nimbus 10
Short mapping session at Whiting Rd, late afternoon after doing quite a bit of painting today.
Monday Jun 7, 2010 #
Running 41:26 [3] 5.0 mi (8:17 / mi)
max:140 shoes: New Balance 749 (trail)
Evening run on the Hojack Trail. Started at Drumm Rd; down to Holt, up to Lake, back to Drumm. I walked 0.25 miles at the end, so the total distance if I had run the whole way would be 5.25 miles, from Holt to Lake and back.
Felt pretty good. Gradually sped up during the run, from 8:34/mile in the first segment, to 8:07/mile in the last mile.
Felt pretty good. Gradually sped up during the run, from 8:34/mile in the first segment, to 8:07/mile in the last mile.
Sunday Jun 6, 2010 #
Running hills 51:12 [4] 5.19 mi (9:52 / mi) +689ft 8:46 / mi
max:150 shoes: Asics Gel Nimbus 10
Glen Edith hills (from where the old Glen Edit restaurant was, on Irondequoit Bay, up to the intersection of Ridge and Bay).
Four hill repeats, each one being 0.4 miles long with about 160 feet of vertical.
Times for the four climbs:
4:35
4:00
4:13
4:08
Four hill repeats, each one being 0.4 miles long with about 160 feet of vertical.
Times for the four climbs:
4:35
4:00
4:13
4:08
Saturday Jun 5, 2010 #
Event: ROC - Oatka Creek Park
Orienteering race 52:44 [4] *** 4.5 km (11:43 / km) +361ft 10:27 / km
spiked:8/12c shoes: Montrail Mountain Masochist
Green course at Oatka. Several bobbles that cost 1-3 minutes each, but avoiding major calamities. I think I was second overall on Green, to Vince, and first in my age group, so I guess I have to be reasonably pleased with that.
My course and route:
http://picasaweb.google.com/RDetwiler1/GPSTracks#5...
No big problems going to #1, but missed a very overgrown trail, figured out I had missed it fairly quickly, and then found it.
From 3-4, I got off-line and wound up going to the north of a green area, instead of to the south of it like I had intended. But I realized where I was, and found the control with no trouble. Might have lost 2 minutes.
From 6-7, I somehow mis-interpreted the map and thought that the reentrant was going to be on the side of the fairly steep hillside, when it was actually in a flatter area, as should have been obvious from the map. I hit the trail, knew then that I had missed it, and then figured out the error.
Going to #8, I hoped to find the indistinct trail that would take me through the medium green, but missed it. I fought through the fairly short medium green stretch, and through luck (no skill) came right out onto the control. The feature was supposed to be a reentrant, but I really didn't detect much of a reentrant.
No further issues of much consequence.
My course and route:
http://picasaweb.google.com/RDetwiler1/GPSTracks#5...
No big problems going to #1, but missed a very overgrown trail, figured out I had missed it fairly quickly, and then found it.
From 3-4, I got off-line and wound up going to the north of a green area, instead of to the south of it like I had intended. But I realized where I was, and found the control with no trouble. Might have lost 2 minutes.
From 6-7, I somehow mis-interpreted the map and thought that the reentrant was going to be on the side of the fairly steep hillside, when it was actually in a flatter area, as should have been obvious from the map. I hit the trail, knew then that I had missed it, and then figured out the error.
Going to #8, I hoped to find the indistinct trail that would take me through the medium green, but missed it. I fought through the fairly short medium green stretch, and through luck (no skill) came right out onto the control. The feature was supposed to be a reentrant, but I really didn't detect much of a reentrant.
No further issues of much consequence.
Friday Jun 4, 2010 #
Note
Lots of house painting today. Left me tired, but with no log-able training. That's OK, had a long run yesterday, planning on orienteering at Oatka tomorrow, I'll try to rationalize that a rest day was in order.
Thursday Jun 3, 2010 #
Running long 1:49:00 [2] 11.75 mi (9:17 / mi) +197ft 9:08 / mi
max:150 shoes: Saucony Progrid Hurricane 11
Long run on the canal and on that path that ends on the S side of the canal, just E of Turk Hill Rd (used to be some sort of trolley line). Started at Perinton Park, after picking up some stuff at Lavines' and then at Carol's.
9:25/mile going out, 9:06/mile coming back. Felt pretty good, only one substantial walking break, at the 8 mile mark.
9:25/mile going out, 9:06/mile coming back. Felt pretty good, only one substantial walking break, at the 8 mile mark.
Wednesday Jun 2, 2010 #
Mapping 40:00 [1]
shoes: Asics GT-2130 Trail
Very short mapping outing at Webster Park, refining the mapping of one small area which is important because of a perm. control.
Tuesday Jun 1, 2010 #
Running 32:51 [2] 3.78 mi (8:41 / mi)
max:150 shoes: Saucony Progrid Hurricane 11
Legs finally feel like running!
Mid-morning run, after the rain ended. To Maple, Rt. 104 path, Gravel, south on Gravel, down the first street which is a dead-end with a loop, back to Gravel, Rt. 104, Maple, home. Felt pretty good. Cooler than previous days but extremely humid.
Mid-morning run, after the rain ended. To Maple, Rt. 104 path, Gravel, south on Gravel, down the first street which is a dead-end with a loop, back to Gravel, Rt. 104, Maple, home. Felt pretty good. Cooler than previous days but extremely humid.