Training Log Archive: z-manIn the 30 days ending Sep 30, 2010:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||
Sunday Sep 26, 2010 #
Orienteering 1:11:04 [3] 9.0 km (7:54 / km)
ahr:163 max:180
WCOC - Paugussett (Score-O 90 min limit). Got 33 out of 34 controls. Skipped the one that would've been a big dog leg to keep things interesting. The course turned into a long middle course. Spiked a lot of bags and had a few hesitations and no real mistakes. This was perhaps due to me not pushing it and just focusing on navigation instead of getting around as quickly as possible . Left hamstring is of a definite concern now, just towards the end it tightened up enough to make running on the trail home very uncomfortable. Will keep an eye on it, quite possibly will not do any running this week.
The map.
The map.
Wednesday Sep 22, 2010 #
Running 52:00 [3] 11.0 km (4:44 / km) +100m 4:31 / km
ahr:155 max:180
A fastish run at Eagle Rock during the sunset. It looks like them covered another 200m or so of the trail near prospect park ave with gravel and sand since the last time I ran there. Saw another human being running in the opposite direction on a portion of that trail for the first time, not to mention 20 or so dears that were staring at me at the usual spot on a clearing. A bit warm out and I sweat a lot.
Sunday Sep 19, 2010 #
Running 1:02:12 [3]
ahr:164 max:190
We spent some time in the city this weekend and made a visit to Greg's place to go for a run in Forest Park. Felt very rested and strong so decided to do 3X1800m intervals on our usual horse loop with 5-10min of easier running in between on other tails.
1. 5:58
2. 6:16
3. 6.28
This park never gets old.
1. 5:58
2. 6:16
3. 6.28
This park never gets old.
Wednesday Sep 15, 2010 #
Running 45:11 [3] 8.0 km (5:39 / km) +100m 5:19 / km
ahr:140 max:174
Ran around the neighborhood plus did 3 hill repeats in the middle.
Tuesday Sep 14, 2010 #
Running 29:00 [3] 3.9 mi (7:26 / mi)
Ran from the bus station home. My bus line is on strike, well drivers' union to be exact, so took a bus of a different company that took me to a different part of the town near South Mnt. Res. (the Turtle Zoo).
Sunday Sep 12, 2010 #
Orienteering race 1:24:53 [4] 8.9 km (9:32 / km) +300m 8:10 / km
max:174
DVOA - Hickory Run (Blue). A long day for me. Lost ~15 min on the course of which 9min was on the first bag :( It was a hard course with lots of bearing running and I couldn't get it together until I forced myself to look a the compass all the time. Managed to avert a complete disaster by putting a good effort, even managed to win all the long legs, which was nice, but not enough. Had to do a catch up today too, as Greg and others who started after me, passed me while I was still combing that hill looking for the first bag. Balter said that he thought that he saw a ghost of me when it seemed like someone who looked like me out there around 7 control which wasn't really possible, of course, until I convinced him that it was really me :)
Saturday Sep 11, 2010 #
Running 1:05:20 [3] 14.5 km (4:30 / km) +400m 3:58 / km
At Lewis Morris with Greg running the usual loop but in an opposite direction meeting Greg after 35min somewhere in the middle. Hamstrings still sore from Thursday but moving uphill wasn't an issue.
Thursday Sep 9, 2010 #
8 PM
Running 31:00 [3] 5.0 km (6:12 / km)
To and from the track. Was totally alone there. I think this happened for the first time since I started running there.
9 PM
Running 10:05 [5] 3.0 km (3:22 / km)
max:186
3K time trial at local HS track. Came in short of my goal of 10min. Need to repeat this during day time as I couldn't see if I was hitting my goal for a lap time of ~80sec while taking the splits. Somewhat painful outing though.
lap split ahr
1 76 156
2 79 174
3 81 175
4 81 177
5 82 179
6 84 180
7 81 182
.5 39 183
lap split ahr
1 76 156
2 79 174
3 81 175
4 81 177
5 82 179
6 84 180
7 81 182
.5 39 183
Monday Sep 6, 2010 #
Orienteering 1:16:02 [4] 7.4 km (10:16 / km) +400m 8:05 / km
ahr:162 max:181
A killer course set by Greg on Surbridge. "Just because one was needed" as he said. We spent a fair amount around the burned-out area. Navigation was pretty challenging and the vegetation was really intimidating at times, but we lived. I had only one mistake, and it was ~6min one O_o, but I was happy with how I negotiated detailed areas, even if slow at times.
Sunday Sep 5, 2010 #
Orienteering 1:10:39 [4] 9.7 km (7:17 / km) +420m 5:59 / km
ahr:168 max:191
WCOC - Pond Mnt. - Blue. Had a good run, was surprised too see how runnable the woods were. Was also happy that this was a course where one could run as opposed to crawling uphills, given the geography of the place, so credit goes to Boris for designing the course. Had ~2min error on 13 and another ~1.5min on 18, all long legs with tricky endings and climb count, otherwise pretty happy with my map contact and keeping my bearing straight.
Edit: It looks like I failed to copy #17 on the map, probably got distracted, hence never punched it. I ran right by it, even thought that it probably was a green course control, and just continued running on my line. Got a 'mouthful' from Greg for this :)
Edit: It looks like I failed to copy #17 on the map, probably got distracted, hence never punched it. I ran right by it, even thought that it probably was a green course control, and just continued running on my line. Got a 'mouthful' from Greg for this :)
Friday Sep 3, 2010 #
Running 31:40 [4] 7.9 km (4:01 / km)
A tempo run around the neighborhood, over the hill and back down.
Wednesday Sep 1, 2010 #
9 PM
Running 38:20 [3] 8.0 km (4:48 / km)
To the local HS track where I did 10x100 strides sometime in the middle of the run. HOT!!!