Sunday May 13 |
 | Course setting 45:00 [1]** 3.0 mi (14:59 / mi) | |
| shoes: Adidas Yukon Trail |
| Checking out Yellow course at Webster Park for Webster community education class. Mix of running and walking, more of the latter actually. |
Saturday May 12 |
| |
| Event: ROC - Letchworth State Park
|
| Orienteering race 1:39:44 [5]*** 7.8 km (12:47 / km) +220m 11:12 / km | |
| max:160 spiked:10/14c weight:179.5lbs shoes: Adidas Yukon Trail |
| Green course at Letchworth East. Did OK, not great. No major problems, but a lot of small errors that cost some time here and there. It was a pretty good workout physically, a lot of running and a lot of climb. My weight after the event was the lowest in recent years. |
Friday May 11 |
| Mapping 5:00:00 [1]** 5.0 mi (1:00:00 / mi) | |
| weight:181lbs |
| Spent much of the day working on updating the Irondequoit Bay East map, in preparation for the May 27 meet. A lot of changes were needed in the area near the YMCA. A number of new trails heading back into the woods; I'm not sure how robust the trails will be, if they're not kept cleared, they will probably be overgrown in a year or two. But right now, they're obvious and easy to follow, so they really needed to be on the map. I didn't even look at the rest of the park (the southern part); I don't think that needs as much work but I'm sure it needs some. |
Thursday May 10 |
| Running intervals 32:00 [4]4.0 mi (7:59 / mi) | |
| shoes: Adidas Yukon Trail |
| Interval workout on an accurate, flat 400 m stretch on my street. 7x400, avg 1:40, about 1:15 walk recovery between intervals. It felt fairly easy, could have done more except I had to be back in time for dinner. Pulse was almost always down to 100 when next interval started. Total of 20 minutes warmup and cooldown. |
Wednesday May 9 |
| Running 27:00 [1]3.0 mi (9:00 / mi) | |
| max:125 weight:181lbs shoes: Saucony Grid Excursion TR |
| On canal path, from OCD fitness center, with Sue D. Slow run with several significant walking breaks, as it was her first run in ages. I viewed it as an additional recovery day from the tough Mendon trail run ... |
Tuesday May 8 |
| Running 41:45 [2]4.7 mi (8:52 / mi) +40m 5:23 / km | |
| max:150 weight:181lbs shoes: Asics Gel Kahana |
| Medium length, easy pace run, still recovering from the Mendon trail run. Ran from Highland Park, after I got off work at my part time job near there. Ran downtown to check out the circus; saw a couple of elephants in a tent, and some horses also. Lots of people out walking to enjoy the nice day, and a fair number of runners also. Used the shoes that gave me a blister last time; was OK this time, used Smart Wool socks, and put Vaseline on the area where I had gotten a blister before. |
Monday May 7 |
| Orienteering 2:00:00 [1]* 4.0 mi (30:00 / mi) | |
| shoes: Asics Gel Kahana |
| Setting out streamers for Webster adult ed orienteering class (White course) in the afternoon, then conducting the class in the evening. Very approximate mileage. A small amount of running, mostly walking. |