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Training Log Archive: GlenT

In the 30 days ending Apr 30, 2008:

activity	#	time	miles		km		+m				load
Orienteering	9	10:02:31	37.52	(16:03)	60.39	(9:59)	2045	132 /	151c	87%	382.3
Road Run	6	3:29:50	25.01	(8:23)	40.25	(5:13)					86.1
Trail Run	2	1:27:12	8.92	(9:47)	14.36	(6:04)	210				35.9
Total	17	14:59:33	71.45	(12:35)	115.0	(7:49)	2255	132 /	151c	87%	504.2

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Tuesday Apr 29, 2008 #

Road Run intervals 40:55 5.06 mi (8:05 / mi)

Intervals. 8 x 400m @ ~1:40 with 1:30 recovery. Splits 144 (uphill), 139, 138, 138, 133 (downhill), 137, 134, 138. North on Rt. 66 and back. Upper 40's with a breeze. Nice for running, but I was getting used to running in shorts and a T-shirt.

Sunday Apr 27, 2008 #

Event: WCOC Macedonia

Orienteering race 1:10:43 [4] *** 6.5 km (10:53 / km) +200m 9:26 / km
spiked:14/17c shoes: VJ Falcons 2

Red course at WCOC local event at Macedonia Brook. OK run except for one 5 - 6 minute error where I stopped one wall short and spent way too much time looking before I accepted that I wasn't in the right place. A few smaller errors for 8 - 9 minutes total. Low to mid 60 minutes was quite doable. Plenty of barberry - quite visible with new, bright green leaves. Fun course by Peter Goodwin with lots of controls. See comments in split list. Temps in the 50's to start, then warming up a bit as the sun came out after I finished. Forerunner measured 8.08km.

Red - Splits

Saturday Apr 26, 2008 #

Orienteering race 1:37:16 [4] *** 9.0 km (10:48 / km) +175m 9:51 / km
spiked:13/16c shoes: VJ Falcons 2

Red course at HVO local event on Rockhouse Mountain Map. Lots of rock and mountain laurel but map is excellent even though it's 15 years old (and it's at 1:15000). 4 - 5 minutes of errors spread among several controls. Nice course set by Bernie Breton. Upper 60's, partly cloudy with some breeze. Forerunner measured 10.32km.

Thursday Apr 24, 2008 #

Trail Run intervals 44:01 4.45 mi (9:53 / mi) +210m 8:38 / mi
shoes: NB 809

Hill Intervals at Hand Hollow Conservation Area (in the eastern part). Did 6 x 400m uphill hard with 300m downhill recovery. 210m of climb (9%). Splits: 236, 248, 241, 227, 222, 202. Steeper part of the hill is near the bottom (first three splits). Climbs for each interval: 54, 48, 48, 30, 24, 12 meters. A tad intense. Recovery periods averaged about 205. Very nice day - 70, sunny and low humidity.

AOWN: A Heron sitting on the nest at the rookery near where I parked. Several pairs of Canada geese in the field (nesting? - that'll be a lot of goslings in a month or two).

Tuesday Apr 22, 2008 #

Road Run 38:41 [3] 4.52 mi (8:34 / mi)
shoes: NB878 - #8

Road run - Syring, Albany Tpke N to gas pipeline and back. Mostly uphill on the way out with total climb estimated at 300 ft or so. Negative split by over 2 minutes. 70's and sunny - nice!

Sunday Apr 20, 2008 #

Orienteering race 47:03 [4] *** 5.2 km (9:03 / km) +300m 7:01 / km
spiked:20/23c shoes: VJ Falcons 2

US Relay Champs - Leg 4 on 12 point team (a Green course). At Mendon Ponds (County Park?) near Rochester, NY. A mix of wide open fields (with lots of controls out in the open and forked legs) and glacial terrain with big ups and downs. Very nice course by Will Hawkins - lots of fun. Had a quite good run with 2 or 3 minutes of errors total. Managed to move the EMPO team up two places to get the Silver! Weather was great - partly sunny and 70's (a bit warm for running, but perfect for before and after).

Saturday Apr 19, 2008 #

Event: US Middle Distance and Relay Champs

Orienteering race 28:31 [5] *** 3.3 km (8:38 / km) +130m 7:13 / km
spiked:8/9c shoes: VJ Falcons 2

US Middle Distance Champs at Letchworth SP (West Side). Excellent run - lost about 1 minute on # 8 by not finding a trail which crossed a marsh on a bridge and slogged through the marsh. Also was off to the left a bit. First in M55, 3rd overall on Green. Nice course set by Dick Detwiler - 5 short technical legs followed by some longer legs in a flatter area with a trail network. Nice weather too, sunny and 70's (reaching the 80's later in the day)

C • Thanks 2

Orienteering race 12:28 [5] *** 2.0 km (6:14 / km) +50m 5:32 / km
spiked:12/13c shoes: VJ Falcons 2

Sprint 2 at ROC A-meet (not a sanctioned event, just for fun - and Sprint Series points). Lost about 20 seconds on # 5 when I got into a mucky marsh and another 15 or so on # 6 when I went a bit too far. 5th overall but would've been 2nd if I was 10 seconds faster. Sunny and quite warm (80's).

Green X - Splits

Sprint 2 - Splits

Thursday Apr 17, 2008 #

Trail Run 43:11 [3] 4.47 mi (9:40 / mi)
shoes: NB 809

Trail run at Kennedy Park in Lenox, MA. Georgeous day - 70's and sunny. A few muddy spots, but not too wet. One very small patch of snow on the trail in some hemlocks - I suspect it'll be gone by tomorrow. Tried to take it easy, but since the park spans a ridge and parking is at the bottom, it's not possible to avoid hills. Probably climbed 100m or so. Stayed mostly on main trails, i.e. no mtn. bike single track. Legs seem mostly recovered from the BG.

Tuesday Apr 15, 2008 #

Road Run 29:16 [3] 3.3 mi (8:52 / mi)
shoes: NB878 - #8

Easy road run north on 66 and back. Legs still somewhat sore and tired. Right hip tightened up a bit during the run - what's with that? Nice day - low 50's and sunny.

Sunday Apr 13, 2008 #

Event: 30th Annual Billygoat Run

Orienteering race 2:29:56 [4] *** 13.05 km (11:29 / km) +500m 9:39 / km
shoes: VJ Falcons 2

Billygoat at Clear Lake Scout Reservation. About 50F with some light sprinkles. Course was 13.05 km with 500+ m climb and 22 controls. Rocks, hills, and mountain laurel. Nice course by Joe M. with a very challenging skip choice decision. Course was a bit long (104 min winning time) with no skip options offering big time savings.

A good run but lost time on 6 controls, mostly due to relying too heavily on others to navigate. Probably lost about 10 minutes total. Ran most of the way with Dave Onkst, who was moving just fast enough to push me, and tied with him for 32nd place overall (one of my highest BG finishes ever). Only cramped once when I tripped going from 18 to 19, but the cramp was short-lived. Still going strong at the end as we were able to pass three people between #20 and the finish. Skipped #12, saving about 300meters of distance and five contours of climb. Forerunner said I went 16.83 km.

The Goat - Splits

Saturday Apr 12, 2008 #

Note

EMPO Local event - Moreau SP

Orienteering 51:03 [3] *** 5.44 km (9:23 / km) +140m 8:19 / km
spiked:11/14c shoes: VJ Falcons 2

EMPO local event at Moreau Lake SP. Did the 5k Green rather than the 8k Red course to save a little something for the Billygoat tomorrow. Fairly good run with a one minute parallel error and another 1 -2 minute loss in an area where the map is a bit flaky. Very nice day, 60's and sunny - and a bonus since the prediction was for 50 and a chance of showers. Still some patches of snow in the woods! Forerunner measured 6.8km.

Thursday Apr 10, 2008 #

Road Run intervals 38:33 4.74 mi (8:08 / mi)
shoes: NB878 - #8

Road intervals. 5 x 600m (0.37mi) @ 6:45 pace with 2:00 recovery. Splits: 232, 231, 229, 231, 230. Nice day - upper 50's and mostly sunny.

Good to get out. Traveling the last two days kept me from exercising (other than carrying stuff around airports).

Sunday Apr 6, 2008 #

Orienteering race 1:23:28 [4] *** 7.8 km (10:42 / km) +320m 8:53 / km
spiked:9/11c shoes: VJ Falcons 2

Long-O at Flying Pig - East Fork SP (north side of lake).

Green - Ultra Long - Splits

Saturday Apr 5, 2008 #

Orienteering race 15:21 [5] *** 2.3 km (6:40 / km) +50m 6:01 / km
spiked:15/15c shoes: NB 804 - Size 9.5

Flying Pig Sprint #1 - Miami University map.

Orienteering race 16:13 [5] *** 2.1 km (7:43 / km) +60m 6:45 / km
spiked:12/14c shoes: VJ Falcons 2

Flying Pig Sprint #2 - College Suites map.

Orange/Brown/Green Sprint 1 - Splits

Orange/Brown/Green Sprint 2 - Splits

Friday Apr 4, 2008 #

Event: Flying Pig XII

Orienteering race 30:29 [5] *** 3.7 km (8:14 / km) +120m 7:05 / km
spiked:18/19c shoes: VJ Falcons 2

Middle Distance at Flying Pig - Rentschler Forest map.

Green- Short Pig - Splits

Thursday Apr 3, 2008 #

Road Run 25:49 [3] 2.97 mi (8:42 / mi)
shoes: NB878 - #8

Easy run. 66N, Shaker Museum Rd., Howes, Alb Tpke, 66S. Upper 40's.

Tuesday Apr 1, 2008 #

Road Run intervals 36:36 4.42 mi (8:17 / mi)
shoes: NB878 - #7

Road intervals. 6 x 0.25mi with 1:30 recovery. Splits: 139, 137, 137, 139, 145, 144. Spring is here at last!! 63F - shorts and T-shirt.

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