Training Log Archive: GlenTIn the 31 days ending Aug 31, 2007:
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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 | Fr | |||||||||||||||||||
Friday Aug 31, 2007 #
Road Run 22:12 [3] 2.56 mi (8:40 / mi)
shoes: NB878 - #7
Didn't run yesterday because of a headache so needed to get out and do something. 66S and back. Barked at by three different dogs, plus scarydog was out (doesn't count as AOWN).
Tuesday Aug 28, 2007 #
Road Run intervals 39:06 4.54 mi (8:37 / mi)
shoes: NB878 - #7
Road intervals - 5 x 400m with 2:30 recovery. 80F but not too humid. 66S to warmup then 66N, Albany Tpke and back. Splits: 145, 139, 142, 151 (uphill), 137. Target was about 145.
Sunday Aug 26, 2007 #
Orienteering (Field Checking) 2:00:00 *** 6.5 mi (18:28 / mi)
shoes: NB 809
Field checking at Five Rivers Env Cons Center. Checking courses for NOD. The map here is a bit flaky, so I always spend an inordinate amount of time trying to improve it. The quality of the contours is quite variable as is the vegetation, which of course changes year to year. It's a good area for white and yellow courses, but it's tough to get higher than orange level (particularly when the map doesn't support advanced controls). Oh well, the plan is to do a score-O for the advanced course, probably Poker-O where you only punch at the 5 controls which have cards you want in your hand.
I tried to run trails and open woods between the control locations and when I wasn't trying to remap something. Today was much cooler than yesterday (70's instead of 90's) but the dew point was still fairly high.
I tried to run trails and open woods between the control locations and when I wasn't trying to remap something. Today was much cooler than yesterday (70's instead of 90's) but the dew point was still fairly high.
Saturday Aug 25, 2007 #
Note
I won't log it as training, but got a bit of a workout in helping move Rob in for his second year at Lehigh on a day when the temperature hit 90 and the dew point was over 70. Lehigh has plenty of hills and stairs. We actually had to carry stuff down about two flights of stairs to get to his dorm and then go back up a flight to get to his room, which is on the third floor of the building. I think DVOA is mapping the campus and will be using it for a sprint next Spring (the Team Trials?). It should be a pretty cool event if they use the main campus area - lots of stairways, uncrossable walls and the element of climb to make complex route choices. Get on the Stairmaster over the winter!
Thursday Aug 23, 2007 #
Road Run intervals 35:40 4.11 mi (8:41 / mi)
shoes: NB878 - #7
Intervals on the road, using the Forerunner "workout" function (which works OK but as expected the measurement of "pace" is not particularly reliable). Did 200m, 400m, 600m, 400m, 200m with rest times of 1min, 2min, 3min, 2min. Targeted 7:00min/mi pace Splits 49, 141, 236, 142, 51. All a bit faster than target except the 600. Overcast, low 70's and humid. 66N.
Tuesday Aug 21, 2007 #
Trail Run 45:32 [3] 4.58 mi (9:56 / mi)
shoes: NB 809
Trails at Kennedy Park. Lots of single track and some hills, of course. About 70F and overcast, much cooler than it usually is when I run here. Felt good running.
Sunday Aug 19, 2007 #
Road Run race 22:37 [5] 5.03 km (4:30 / km)
shoes: NB878 - #7
Valley Cats Home Run 5k - A road race! It's been quite a while since I've raced on the roads (and this reminded me why), but Janet talked me into it. Fairly flat course winding through a neighborhood and starting and finishing at the local single A pro baseball stadium, which is a new and quite nice facility. My time is about what I expected. I probably could've pushed a bit harder if I cared. Wasn't feeling well before the race but was OK while running. Weather was great - sunny and upper 50's at the 9am start. At least this gives me a measure of my fitness so I can stop guessing how fast I should do speed work. Maybe I'll do another road race in five or ten years. :-)
Splits: 713 (1mi), 723/1436 (2mi), 701/2237 (5k). Splits from Forerunner. Reached mile mark 1 on the course in 706 - probably should've been around the corner from where they had it since 2 mi agreed with FR.
Splits: 713 (1mi), 723/1436 (2mi), 701/2237 (5k). Splits from Forerunner. Reached mile mark 1 on the course in 706 - probably should've been around the corner from where they had it since 2 mi agreed with FR.
Road Run warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: NB878 - #7
Jogging around before, walking around afterward.
Friday Aug 17, 2007 #
Road Run intervals 29:08 3.5 mi (8:19 / mi)
shoes: NB878 - #7
Rt 66S and back. 1.25mi warmup, 4 x 0.25mi with 0.25 recovery. Splits 1:33 (downhill), 1:34 (flat), 1:43 (up), 1:37 (flat). Recoveries ~2:30. Fast stuff was probably a bit faster than it should have been, but felt OK. 70F.
Tuesday Aug 14, 2007 #
Road Run 34:43 [3] 4.1 mi (8:28 / mi)
shoes: NB878 - #7
Road run - boring compared to orienteering! 66N and back. Nice day - 71F, sunny with a bit more humidity than Colorado and a lot more oxygen. Felt sluggish for the first mile or so but then felt better.
Note
Travel day 2. Much less eventful than day 1. Flew the rest of the way, from Cincinnati to Albany. Total travel time (arrival at COS to leaving ALB) about 25.5 hours. Time should have been about 10 hrs.
Apparently one of our bags also had an interesting trip. When we had them pull our bags in Cincinnati for the overnight stay, only 3 of 4 bags were there. When we arrived at Albany, the fourth bag was waiting there for us. Based on the tag on it, it went to Salt Lake City, took a red-eye to Atlanta and then an early flight to Albany. So even though I've never been to Utah, my luggage has been.
Apparently one of our bags also had an interesting trip. When we had them pull our bags in Cincinnati for the overnight stay, only 3 of 4 bags were there. When we arrived at Albany, the fourth bag was waiting there for us. Based on the tag on it, it went to Salt Lake City, took a red-eye to Atlanta and then an early flight to Albany. So even though I've never been to Utah, my luggage has been.
Monday Aug 13, 2007 #
Note
Travel day - returning from Colorado. Unfortunately, this is the first of two travel days. A bomb scare in the Colorado Springs Airport delayed our leaving for about three hours, so we got to spend the night in Cincinnati.
Added later - We came amazingly close to missing all this inconvenience. When we checked in, the Delta computer asked if we wanted to leave earlier than our scheduled flight by going through Atlanta rather than Cincinnati. Well, even though the flight left COS earlier, the connection didn't arrive in Albany until about an hour later. No brainer - shorter flights, arrive earlier, avoid Atlanta. The Atlanta flight pushed off the gate and took off about ten minutes before we had to evacuate the terminal. You make your decisions with the information you have at the time and live with them. :-)
Added later - We came amazingly close to missing all this inconvenience. When we checked in, the Delta computer asked if we wanted to leave earlier than our scheduled flight by going through Atlanta rather than Cincinnati. Well, even though the flight left COS earlier, the connection didn't arrive in Albany until about an hour later. No brainer - shorter flights, arrive earlier, avoid Atlanta. The Atlanta flight pushed off the gate and took off about ten minutes before we had to evacuate the terminal. You make your decisions with the information you have at the time and live with them. :-)
Sunday Aug 12, 2007 #
Orienteering race 28:12 [5] *** 3.7 km (7:37 / km)
spiked:17/18c shoes: VJ Falcons 2
US Team Fundraiser sprint relay at Manitou Lake. Actually ran 1 and 1/2 legs, splitting the 3-leg relay with Janet. Ran the first leg, then met Janet at the second spectator control and took the map and epunch the rest of the way on the second leg. Courses were forked, but 4 of the 7 controls I visited on the second leg I had been to on the first leg. First leg was 2.4km, 11 controls, 17:49. For the 1/2 leg, I did 10:23 for about 1.3km, 7 controls. Fun, low key event on a very nice Colorado summer day - good wrap-up to a week of fine Colorado orienteering.
Saturday Aug 11, 2007 #
Orienteering race 1:51:47 [4] *** 9.3 km (12:01 / km) +300m 10:21 / km
spiked:6/10c shoes: VJ Falcons 2
Green course at US Long-O Champs on Saylor Park map (1:15000). Good course by Bob Ellis but quite physical and probably a bit long for estimated winning time (96 min actual vs. 75 min target). Mass start, but didn't get into any head-to-head races (as planned). Small errors on 1 and 3 (2min each), big parallel error on 6 which cost about 8 minutes and a route choice error on 8 which cost about 5 minutes. Ended up 4th in M50 and 8th overall on Green. Temps in the 70's(?). Elevation 9000+ feet.
Friday Aug 10, 2007 #
Orienteering race 47:16 [5] *** 3.7 km (12:46 / km) +125m 10:56 / km
spiked:6/9c shoes: VJ Falcons 2
US "Short" Championships (actually the Middle Distance Champs, but no one seems to want to call them that). Green course on Manitou Lake map (south part). An ugly run, with two major errors for a total of about 14 minutes. Blew the first control and also number 7. Sunny, about 80 and less oxygen available than I'm used to.
Thursday Aug 9, 2007 #
Orienteering (Trail-O) 1:20:00 [1] *** 2.0 km (40:00 / km) +30m 37:13 / km
Trail-O demo at Garden of the Gods. Got 9 out of 10 (excluding the one control which was thrown out) plus the timed control in 10 sec. I'd rather do orienteering that involves making and executing route choices.
Wednesday Aug 8, 2007 #
Orienteering race 53:53 [5] *** 5.4 km (9:59 / km) +120m 8:59 / km
spiked:7/11c shoes: VJ Falcons 2
US Night-O Championships at Peaceful Valley Scout Ranch. Several small errors totaling 4 - 5 minutes but good enough for 1st in M50 and 2nd overall on Green. Woohoo! US Champ! About 70F and dry (but a few wet areas in the terrain from rain earlier in the week).
Walking (Hiking) 1:00:00 [1] 1.6 mi (37:30 / mi)
Short hike on Mesa Creek trail along the Gunnison River just below the Morrow Dam. The gorge is only about 400' deep here, but still pretty impressive. Spent the rest of the afternoon driving back to Colo Springs.
Tuesday Aug 7, 2007 #
Walking (Hiking) 3:08:00 [1] 7.1 mi (26:29 / mi) +270m 23:41 / mi
shoes: NB 809
Hike on North Vista Trail at Black Canyon of the Gunnison NP (on the North Rim) to Exclamation Point (appropriately named) and the top of Green Mountain. Great views. Partly cloudy and low 70's. Highly recommended hike!
Monday Aug 6, 2007 #
Walking (Hiking) 1:37:00 [1] 3.9 mi (24:52 / mi) +180m 21:45 / mi
shoes: NB 809
Hike on the Dillon Pinnacles Trail in Curecanti National Recreation Area (just west of Gunnison, CO). Fairly moderate hike with great views of Blue Mesa Reservoir and Dillon Pinnacles. Upper 60's and partly cloudy. Legs tired and a bit sore from 18.4km of orienteering in the last two days. Later in the day visited the South Rim of Black Canyon of the Gunnison NP and did several short walks to various overlooks. A pretty impressive place - 2000' deep canyon with sheer walls!
Sunday Aug 5, 2007 #
Orienteering race 1:23:58 [5] *** 9.9 km (8:29 / km) +210m 7:40 / km
spiked:15/17c shoes: VJ Falcons 2
Red Day 2 at Peaceful Valley Scout Ranch. Another good run with about 2.5 minutes of error. A shaky start with errors on 1 and 3. Comparing splits, my route choice to 9 (up to the road and attack from the trail jct/green blob) cost about a minute. A long course with lots of running across meadows. Unfortunately, my legs were dead after about 30 minutes. 6th for the day in M45, 11th on Red, and 5th in M45 for the combined (3rd overall on M45 if you just count North Americans).
Saturday Aug 4, 2007 #
Orienteering race 1:09:13 [5] *** 8.5 km (8:09 / km) +210m 7:15 / km
spiked:17/18c shoes: VJ Falcons 2
Red course on Day 1 of Colorado 5 Day. Peaceful Valley Scout Ranch map (northern part). A very good run with only about a 1 minute error on one control. 3rd M45 (of ~18), 7th overall on Red. Typical Colorado stuff - lots of wide open running, most controls in rocky areas, and less oxygen than I'm used to. Sunny and 70's.
Friday Aug 3, 2007 #
Walking (Hiking) 2:30:00 [2] ** 5.55 mi (27:02 / mi) +400m 22:05 / mi
shoes: NB 809
An acclimatization hike near Colorado Springs. Did a loop from the Palmer Trail/Section 16 trailhead. Starting elevation about 6600', max elevation about 7900'. Hiked at Janet's pace (slow for me on the uphills, 2.5 - 3 mph going downhill). Great hike with several views of Colorado Springs and out into the plains. Thunderstorms came up about an hour after we were finished - saw lightening strike the ridge we had been on! I guess there's good reason to hike early in the day.
Thursday Aug 2, 2007 #
Note
Travel Day - relatively uneventful flights ALB-ATL-COS.