Training Log Archive: RLShadowIn the 7 days ending Jun 6, 2010:
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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.
Monday May 31, 2010 #
Walking 55:00 [1] 2.2 mi (25:00 / mi)
shoes: Saucony Progrid Hurricane 11
Dog walk in Ellison Wetlands, with Cheryl and Anne. Trying to help my legs recover from Letchworth. Didn't feel too bad except on the downhills.
Note
Looking at the positives about the Letchworth marathon:
- I didn't fall once, and there were certainly plenty of opportunities to take a tumble! (Lots of roots and rocks, waiting to trip people.)
- No injuries.
- No blisters, even.
- Other than very stiff/sore quads, and somewhat sore calves, no real ill effects, 48 hours after the race.
- I didn't fall once, and there were certainly plenty of opportunities to take a tumble! (Lots of roots and rocks, waiting to trip people.)
- No injuries.
- No blisters, even.
- Other than very stiff/sore quads, and somewhat sore calves, no real ill effects, 48 hours after the race.