Training Log Archive: DWildfogelIn the 1 days ending Mar 20, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Su |
Sunday Mar 20, 2016 #
10 AM
Orienteering race 15:01 [5] *** 1.49 mi (10:05 / mi) +46m 9:12 / mi
spiked:14/14c shoes: Salomon SC 3 Bl/Bl
Mills College, Oakland, CA. U.S. Sprint Champs. Brown 1.95 km, 50m climb. Start 10:29. Partly cloudy, a little muggy. 7:42 mins/km (8:03 adjusted for climb).
Completed the sweep, again first overall on Brown, by over 3 minutes. Just tried to stay within myself. Made no mistakes, never stopped running except a couple times had to walk up stairs (plus one exception noted below). Never needed to slow down to read the map, though I was never pushing the pace to the limit. Very satisfying, of course, to do this well.
Note: GPS track is way off for this run. For instance, it shows me crossing over to the E side of the street going to #1, which I certainly didn't do.
Was able to have each leg completely planned before I got to it (except of course for #1). Only lost a few secs here and there: #8, stopped to check that grass I was about to cross wasn't out of bounds (it wasn't); #5, slowed to check that what looked like it should have been olive green wasn't (it wasn't, but I went around it anyway), and also took the ramp down just E of that instead of going diagonally down the stairs; #11, swung a little wide. Also, leaving #12, at the top of the stairs intended to go NW, but looked that way and saw a wall of vegetation, so instead took the path SW - an intentional decision to be safe, but it cost maybe 10 seconds. Great run, though having run here once before made it seem fairly easy. Might have been 30 secs slower if I hadn't run here before.
[Orienteering race]
Completed the sweep, again first overall on Brown, by over 3 minutes. Just tried to stay within myself. Made no mistakes, never stopped running except a couple times had to walk up stairs (plus one exception noted below). Never needed to slow down to read the map, though I was never pushing the pace to the limit. Very satisfying, of course, to do this well.
Note: GPS track is way off for this run. For instance, it shows me crossing over to the E side of the street going to #1, which I certainly didn't do.
Was able to have each leg completely planned before I got to it (except of course for #1). Only lost a few secs here and there: #8, stopped to check that grass I was about to cross wasn't out of bounds (it wasn't); #5, slowed to check that what looked like it should have been olive green wasn't (it wasn't, but I went around it anyway), and also took the ramp down just E of that instead of going diagonally down the stairs; #11, swung a little wide. Also, leaving #12, at the top of the stairs intended to go NW, but looked that way and saw a wall of vegetation, so instead took the path SW - an intentional decision to be safe, but it cost maybe 10 seconds. Great run, though having run here once before made it seem fairly easy. Might have been 30 secs slower if I hadn't run here before.
[Orienteering race]
Running warm up/down 15:00 [2] 1.2 mi (12:30 / mi)
shoes: Salomon SC 3 Bl/Bl
Warm up: 9 min, ~0.8 mi. A little tight the first couple of minutes, but then felt good. A couple of 100m strides at the end.
Cool down: 6 mins, ~0.4 mi.
Cool down: 6 mins, ~0.4 mi.