Sunday Sep 29 |
 | O - competition (Troll Cup Green Y Day2) 1:05:51 [5]5.2 km (12:40 / km) | |
| spiked:11/12c |
| Tried to outsmart course setter on first control; started in wrong direction, but didn't lose time. Off on second control and did lose 1-2 min. After that was very clean. Pushed hard on hills and trail sections. Caught up to M-green runner ahead of me by 4th control (made up 12 min); fell back on trail runs towards end to finish 1-1/2 min back. Still first in M-50 and M-55 by a good margin.
Enjoyed chase start. Had no trouble with map -- just like Quantico-land with all these reentrants. Thanks for a great event. |
| Trail Running (Warm up / cool down) 15:00 [2]1.5 mi (10:00 / mi) | |
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Green-Y - Splits |
Saturday Sep 28 |
| O - competition (Troll Cup Green Y Day1) 1:08:00 [5]5 km (13:36 / km) | |
| spiked:9/12c |
| Good contact with map after first control. Two nav errors @ 1-2 min; had trouble finding Go control -- 2 min.
Basically a good run; first M-50 and M-55 by 1-1/2 min; but 12 min behind M-green leader. |
| Trail Running (Warm up) 10:00 [2]1.0 mi (10:00 / mi) | |
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Green-Y - Splits |
Friday Sep 27 |
| Weight Training (Wall wgts, crunches) 15:00 [3] | |
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| Light workout 6 x 25 poling and pecs |
Wednesday Sep 25 |
| Cross Training (Dig trench for water pipe) 40:00 [1] | |
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| Road Running (Intervals: driveways up) 10:00 [4]1.0 mi (10:00 / mi) | |
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| 4 x 200m 50-59 sec |
| Weight Training (Wall weights) 15:00 [4] | |
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| 6 x 50 diagonal, double pole
50 misc pecs, extensions
Arms pooped |
Tuesday Sep 24 |
| Cross Training (Trail clearing) 1:30:00 [1] | |
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| Clearing brush and small trees from logging roads -- x-c ski trails this winter. |
Monday Sep 23 |
| Weight Training (Wall weightd) 10:00 [4] | |
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| 50 x 3 sets diagonal and double pole. |
| Trail Running (Tempo workout) 20:00 [3]2.5 mi (7:59 / mi) | |
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| Up logging road to loosen up, then sprint across field and to road.
Drive o&b 1:37. |
Sunday Sep 22 |
| O - competition (Relay -- Brown leg) 42:00 [5]4 km (10:30 / km) | |
| spiked:8/10c |
| Ran well with and without pack. Nav error near end put us L of proper knoll just off map. Lost 2 min on the relocation.
T2Rules! |
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Green-Y - Splits |
Saturday Sep 21 |
| O - competition (GMOC Green) 1:15:00 [5]4.9 km (15:18 / km) +200m 12:43 / km | |
| spiked:12/14c |
| Difficulty on 4th control; up reentrant to clearing -- but there were several clearings and didn't see any controls. Bailed back to previous control and shot a more precise bearing. Lost 7 minutes. |
Thursday Sep 19 |
| Hiking (Sassafras Mtn, SC) 2:30:00 [2]8.0 mi (18:44 / mi) +600m 9:27 / km | |
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| Finished early in Greenville, so went up to the NC border to hike up Sassafras Mtn (highest in SC at about 3,600'). Only had a road map of the eastern US -- scale 1:2 million -- so navigating wasn't too precise. Had no trail signs for the hike; finally just parked at the side of the road and headed up a likely trail. Fortunately picked the right one. Four miles later was on top. No view, no sign, just a USGS survey marker. Also found out there was a road to the top -- no sign for that either, of course. 18th high point.
Excellent trail. Mostly hiked up on the way up, mostly ran down.
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Wednesday Sep 18 |
| Road Running (Greenville, SC) 26:30 [2]3.3 mi (8:01 / mi) | |
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| Easy run to loosen up. |
| Weight Training (Weight stack) 20:00 [3] | |
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| Incline presses 3 sets
Ran steps 7 flights 2 sets
Achilles sore; iced, should be ok. |
Monday Sep 16 |
| Weight Training (Wall weights) 15:00 [4] | |
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| 2 sets each x 50 reps -- diagonal and double pole ski training |
Saturday Sep 14 |
| O - competition (US Rogaine Champs) 23:50:00 [3]47.0 mi (30:24 / mi) | |
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| Tamarack Springs, WA. Enjoyable rogaine in the eastern foothills of the Cascades. Nice open forest, meadows, and just occasional brush.
Glen Brake and I kept moving continually. Lost some time in the middle of the night with some misplaced logging roads. Ended up 2nd overall in M veterns; first US.
Mileage is approximate; no idea of the climb, but we picked a few legs with steep scree slopes. |
Wednesday Sep 11 |
| Weight Training (Wall wgts, squats) 15:00 [3] | |
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| Built pulley system with wall weights. Have lots of upper body work needed in preparation for American Birkenbiener this Feb (50 km x-c race).
Wall wgts 2x100
Squats 20 |
Tuesday Sep 10 |
| Off Trail Running (Hillside run) 37:00 [2]2.5 mi (14:48 / mi) | |
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| Scrambling over rocks and brush. |
Sunday Sep 8 |
| O - competition (Pawtuckaway red 2) 2:07:00 [4]5.0 mi (25:24 / mi) | |
| spiked:10/17c |
| Good exercise to get back on a real an o-map. Have been running a lot in the woods, but nothing on maps. The convoluted Pawtuckaway map is fun to practice technical route work, which I obviously need.
Had trouble on a half dozen controls. Generally due to extending too far beyond a reasonable way point, loosing contact with the map. Legs where I had 3-4 checkpoints went fine.
Some difficulty in reading and interpreting fine detail. Means I've got to adjust my lenses again. Maybe use magnification in the dense detail area. Compass seems to be sluggish; had trouble setting a precise line. Will try using my lively baseplate compass. |
Saturday Sep 7 |
| Off Trail Running (Local hills and forest) 38:20 [3]3.5 mi (10:56 / mi) | |
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| Morning run. Cool, but beautiful day. |
Thursday Sep 5 |
| Trail Running (Mt Pisgah, NH) 2:06:00 [3]12.5 mi (10:05 / mi) | |
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| In Brattleboro today, so decided to drop across the Ct River and check out Mt Pisgah St Pk. Some dirt road, but mostly trails, rolling terrain with some cliimb in places. Very little travel, surface was pine needles -- great cushion. Undeveloped area great for running. |
Wednesday Sep 4 |
| Road Running (Green Mtn Tpke -- dirt) 33:25 [3]4.0 mi (8:20 / mi) | |
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| Easy 1-1/2 miles with Ruthie, then she turned around. I went another 1/2 mile, turned around and tried to catch up. Pushed, but not fast enough to overcome the head start.
Pushups. |
Tuesday Sep 3 |
| Road Running (Green Mtn Tpke loop) 1:38:00 [3]11.0 mi (8:54 / mi) | |
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| Misty morning run. Slow, but felt good. About half the route is on dirt roads.
Crunches. |
Sunday Sep 1 |
| Off Trail Running (Hilltop workout) 41:00 [3]3.5 mi (11:43 / mi) | |
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| Around the top of our backyard hill. Great fun running across the open forest. Fern practice, too. Checked out corner of property by stream and road -- bit swampy. |