Training Log Archive: GlenTIn the 30 days ending Jun 30, 2011:
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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 | |||||||||||||||||
Tuesday Jun 28, 2011 #
12 PM
Road Run 38:26 4.1 mi (9:22 / mi) +47m 9:03 / mi
ahr:118 max:137 shoes: NB878 - #10
In New Holland. Hot (80's).
Sunday Jun 26, 2011 #
9 AM
Trail Run 20:00 [2] 1.5 km (13:20 / km) +61m 11:05 / km
shoes: Black Jalas
Walk/jog to start at Keystone Lakes SP.
Orienteering race 1:24:09 [4] *** 9.57 km (8:48 / km) +333m 7:30 / km
spiked:13/16c shoes: Black Jalas
Saturday Jun 25, 2011 #
Event: WPOC Keystone Capers A-event
10 AM
Orienteering race 1:22:49 [4] *** 10.57 km (7:50 / km) +293m 6:53 / km
spiked:14/15c shoes: Black Jalas
Friday Jun 24, 2011 #
4 PM
Orienteering 1:04:05 [1] *** 3.14 km (20:25 / km) +62m 18:35 / km
7c shoes: Icebug SISU olx
Model event on Slag Road Model Map (part of Keystone SP). Very green, some of which is prickly, some of which is poison ivy. Root stocks are numerous and sometimes hard to see. I was not positive about the next two days of orientering based on what I saw on the model map. Fortunately, I was pleasantly surprised.
Wednesday Jun 22, 2011 #
6 PM
Road Run tempo 44:21 5.28 mi (8:24 / mi) +67m 8:05 / mi
ahr:131 max:150 shoes: NB878 - #10
Tempo run. 3 x 1 km targeting 4:30/km with 90 sec break between. Splits 4:30, 4:34, 4:30 (surprising me that I hit them that close). Light rain and mid 60's - quite pleasant for running.
Monday Jun 20, 2011 #
5 PM
Trail Run 1:03:55 5.67 mi (11:16 / mi) +362m 9:24 / mi
ahr:129 max:144 shoes: NB 874
Trails north from Olivia's Overlook. To Monk's Pond, down Old Baldhead Road, up the mountain bike trail, up to the high point on Old Baldhead, mountain bike trail on the summit out to the lookout point and then back past Monk's Pond. Perfect day weatherwise - sunny, mid 70's and low humidity. Mountain laurel in bloom.
Saturday Jun 18, 2011 #
Event: Ratlum Mountain
2 PM
Orienteering race 16:40 [4] *** 2.27 km (7:20 / km) +51m 6:36 / km
spiked:6/8c shoes: Black Jalas
Sprint A-2 at Ratlum Mountain Sprint Relay (on a team with Janet where we each did two legs). Woods sprint with a heavy trail network (which it was wise to use). Lost about a minute on #6, a pit which I searched for much closer to a trail junction than it was. Also lost a 20 - 30 seconds on #2 as I ran a bit past and then bashed through some mountain laurel to get to the flag. Straight line distance 1.7 km. Warm with temp over 80. Followed by a fine BBQ afterwards thanks to our hosts Charlie and Rhonda.
Orienteering race 15:22 [4] *** 2.16 km (7:07 / km) +62m 6:14 / km
spiked:8/10c shoes: Black Jalas
Sprint B-2, the fourth leg of the relay. Much smaller errors on this run with 30 - 40 seconds total lost actually locating the controls once I got in the circle. Got close enough to Evalin (who had a 3 minute lead) to see her punch the last control but not close enough for a realistic chance to catch her. Another fun course requiring constant focus. Straight line distance 1.8km.
Friday Jun 17, 2011 #
5 PM
Road Run 42:40 4.75 mi (8:59 / mi) +126m 8:18 / mi
ahr:122 max:140 shoes: NB878 - #10
Was going to do a trail run but thunderstorms were threatening so I headed home and waited an hour or so for it to pass. Still raining a bit and humid with temp in the low 60's. Easy run up Syring Rd and Albany Tpke and back with a side loop on Hoes Rd.
Tuesday Jun 14, 2011 #
6 PM
Road Run intervals 41:21 4.81 mi (8:36 / mi) +51m 8:19 / mi
ahr:133 max:163 shoes: NB878 - #10
Road intervals. 4 x 400 with 90 sec recovery, then 4 x 200 with 60 sec recovery. Splits: 142, 138, 138, 138, 44, 44, 45, 42. 60F and mostly cloudy.
Sunday Jun 12, 2011 #
3 PM
Trail Run 1:21:14 ** 7.02 mi (11:34 / mi) +488m 9:31 / mi
ahr:122 max:141 shoes: NB 874
Trails at Pittsfield SF. Up Parker Brook Trail to Tilden Swamp (actually a rather large pond thanks to the beavers), then up over Tower Mountain (with no tower) and to Berry Pond (the highest naturally occurring pond in MA at 2100+ ft). Up over Berry Hill and then down the paved road to the ATV trail (thank goodness they've finally restricted them to this one trail). Took the ATV trail to Turner Trail for a twisty downhill on this fairly new mountain bike trail and then back to the car (parked at Lulu Pond). Carried a map of the trails and used it since few trail junctions have signage. (The "trail map" issued by the park is useless unless you already know the trails. I found a map online which is an overlay of GPS tracks on the USGS Topo map and is much more useful).
Had a wildlife encounter with what I think was a ruffed grouse, apparently trying to keep me away from a nest since she tended to come toward me rather than run or fly away.
Overcast and low 60's so quite nice for running. A few sprinkles and humid. Walked often on the uphills to keep the HR in a reasonable range, although nothing was particularly steep.
Had a wildlife encounter with what I think was a ruffed grouse, apparently trying to keep me away from a nest since she tended to come toward me rather than run or fly away.
Overcast and low 60's so quite nice for running. A few sprinkles and humid. Walked often on the uphills to keep the HR in a reasonable range, although nothing was particularly steep.
Saturday Jun 11, 2011 #
Event: EMPO - Thacher State Park
10 AM
Orienteering race 1:14:16 *** 8.62 km (8:37 / km) +195m 7:44 / km
ahr:131 max:150 spiked:9/14c shoes: Black Jalas
Red course at EMPO local event at Thacher SP. Sloppy. Way off on a couple of compass legs. Too familiar with the map so I was just going in the general direction of controls and hoping to recognize things. Technique didn't work more often than it did. Visibility low due to vegetation - missed an opportunity to work on one of my weaknesses. Oh well, at least I spiked the contol that was the same as one I used in the 2007 Billygoat.
Raining with some breeze and about 60F when I started. Rain stopped after a bit so running was comfortable but wet. Straightline distance about 6.4km.
Raining with some breeze and about 60F when I started. Rain stopped after a bit so running was comfortable but wet. Straightline distance about 6.4km.
Friday Jun 10, 2011 #
5 PM
Trail Run 39:26 4.1 mi (9:37 / mi) +95m 8:59 / mi
ahr:126 max:143 shoes: NB 874
Hand Hollow. Temp in the 70's, humid in the woods. Deer flies are out. :-(
Tuesday Jun 7, 2011 #
5 PM
Trail Run 48:30 4.71 mi (10:18 / mi) +215m 9:01 / mi
ahr:125 max:145 shoes: NB 874
Kennedy Park in Lenox, MA. Parked near the reservoir at the opposite end of the area from where I normally park (higher up on the ridge but still uphill to start). Ran on a few sections of trail which I'm not sure I've ever been on but also lots of familiar stuff. Hot - temps in the 80's.
Saturday Jun 4, 2011 #
Event: CNYO Regaine #7
1 PM
Orienteering long 5:30:41 [2] *** 24.97 km (13:14 / km) +850m 11:19 / km
spiked:14/18c shoes: NB 874
6 hour score-O at CNYO regaine. 912 points out of a possible 1900. 2nd out of the 9 or so doing the score-O (1st had 995 I think).
Control order: 58-27-29-69-87-57-50-73-43-46-65-54-70-48-56-30-19-31. 18 points, about 16.5km straight line distance. Climb is for the routes I took, neglecting the occasional searching-up-and-down-the-wrong-streambed adventures.
Probably should've done 31 and 75 at the beginning and/or 88 between 48 and 56 since I had a half hour to spare at the end. Lost time on 27, 87, 50 and 54 for a total of about 40 minutes. Long distance attacks on 27 and 87 didn't work and I ended up having to go beyond to attack from the more logical points. Control description and mapping in the vicinity of 50 were bogus and I stumbled upon it just as I was about to bail on it. For 54 the sharp trail bend which was the obvious attack point was far less distinct than mapped.
There were some pretty ugly areas vegetation-wise but also some nice woods. Unfortunately it wasn't possible to tell from the map where the really crappy stuff was (mostly prickly stuff growing up in recently logged areas). But that's rogaining in state forests. Most of the portions of the North Country Trail I used were pretty sweet (soft surface with few rocks and roots) and quite runnable (depending on the grade).
Body held up pretty well. I was still able to run out and back to 31 at the end but did cramp up a bit crossing the open (trashy) area to get to the control. Feet sore afterwards but no blisters even though they were wet much of the time. Knees a little achy but everything seems to be returning to normal by Monday evening as I write this.
Thanks to the CNYO crew for putting on this and the whole series of long distance events.
Control order: 58-27-29-69-87-57-50-73-43-46-65-54-70-48-56-30-19-31. 18 points, about 16.5km straight line distance. Climb is for the routes I took, neglecting the occasional searching-up-and-down-the-wrong-streambed adventures.
Probably should've done 31 and 75 at the beginning and/or 88 between 48 and 56 since I had a half hour to spare at the end. Lost time on 27, 87, 50 and 54 for a total of about 40 minutes. Long distance attacks on 27 and 87 didn't work and I ended up having to go beyond to attack from the more logical points. Control description and mapping in the vicinity of 50 were bogus and I stumbled upon it just as I was about to bail on it. For 54 the sharp trail bend which was the obvious attack point was far less distinct than mapped.
There were some pretty ugly areas vegetation-wise but also some nice woods. Unfortunately it wasn't possible to tell from the map where the really crappy stuff was (mostly prickly stuff growing up in recently logged areas). But that's rogaining in state forests. Most of the portions of the North Country Trail I used were pretty sweet (soft surface with few rocks and roots) and quite runnable (depending on the grade).
Body held up pretty well. I was still able to run out and back to 31 at the end but did cramp up a bit crossing the open (trashy) area to get to the control. Feet sore afterwards but no blisters even though they were wet much of the time. Knees a little achy but everything seems to be returning to normal by Monday evening as I write this.
Thanks to the CNYO crew for putting on this and the whole series of long distance events.
Thursday Jun 2, 2011 #
5 PM
Trail Run intervals 42:55 4.56 mi (9:25 / mi) +129m 8:39 / mi
shoes: NB 874
Intervals on trails at Hand Hollow. 4 x 3 min with 2 min recovery. About 650m for each hard 3 minutes. Sections of trail where I was running hard were generally uphill, but pretty gentle. Quite a contrast to yesterdays weather with the air temperature and dew point both about 25 degrees less than yesterday. (Temp ~60F, dp ~40F)
Wednesday Jun 1, 2011 #
6 PM
Road Run 41:06 4.55 mi (9:02 / mi) +62m 8:40 / mi
ahr:124 max:142 shoes: NB878 - #10
Hot and humid. Easy road run with lots of sweating. 66N, Shaker Museum Rd, back via Howes and Albany Tpke.