Sunday Dec 30 |
 | Road Run 1:25:35 [3] 9.02 mi (9:29 / mi) | |
| shoes: NB878 - #7 |
| Long, slow run. 66N, Shaker Museum Rd., Co Rt 13, White Bridge Rd., Albany Tpke, Pitts Rd., 66S. With a few brief stops (not included in the time) - one to check out the damage to the bridge across the Kinderhook, one to help a woman with directions, and one at the Freund Preserve to, um, take advantage of the woods. Trail in the Freund Preserve was wet and muddy or I would've run more in there. 39F and overcast. |
Friday Dec 28 |
| Road Run tempo 34:38  4.16 mi (8:18 / mi) | |
| shoes: NB878 - #7 |
| Tempo run with most of it on dirt road with hills. Road was a bit soft (i.e muddy) in some areas and had some snow cover. Tough maintaining pace with the footing and hills. Ran 2.19 miles at average 7:47 pace. Judging by the effort, I was probably in the right range. 32W, Bashford, Richmond, 66N. Faster stuff was on Bashford and Richmond. |
Wednesday Dec 26 |
| Road Run 44:00 [3] 5.2 mi (8:26 / mi) | |
| shoes: NB878 - #7 |
| New Holland again. Overcast, ~36F. Felt good after 4 miles so did another loop. |
Monday Dec 24 |
| Road Run 35:39 [3] 4.2 mi (8:28 / mi) | |
| shoes: NB878 - #7 |
| In New Holland, PA. Low 40's but windy. |
Saturday Dec 22 |
| Road Run 1:17:46 [3] 8.28 mi (9:23 / mi) | |
| shoes: NB878 - #7 |
| Long slow run. 66S, Bashford, Richmond, 66N. 37F and overcast with a bit of a breeze from the south. Paved roads were clear, dirt roads were a bit sloppy with a thin cover of mud and/or slush. |
Thursday Dec 20 |
| Road Run 32:19 [3] 3.83 mi (8:26 / mi) | |
| shoes: NB878 - #7 |
| 66N and back. Above freezing (34F), roads a bit wet, but no snow on them. Much better than the treadmill. |
Tuesday Dec 18 |
| Treadmill tempo 36:23  4.2 mi (8:39 / mi) | |
| shoes: NB878 - #7 |
| 2.2mi tempo run at 7:35 pace plus a mile warm up and a mile cool down. |
Saturday Dec 15 |
| Road Run 1:07:51 [3] 7.32 mi (9:16 / mi) | |
| shoes: NB878 - #7 |
| Long, slow run. Tried to stay in 9:00 - 9:30 min/mile range. Tough to do until I got "warmed up" (air temp was 19F so I'm not sure "warm" is the appropriate word). Was reasonably comfortable most of the time after the first mile or so. Rt 32W, Hanley Road, Rt 203S, Smith Rd, 32E, plus a loop around Evelyn Drive off of 203. Roads generally dry and clear of snow. |
Thursday Dec 13 |
| Note | |
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| Yowsa! About 9 inches worth. With most of the work done by gasoline (and oxygen). |
Wednesday Dec 12 |
| Road Run 30:27 [3] 3.64 mi (8:22 / mi) | |
| shoes: NB878 - #7 |
| 66N, Shaker Museum Rd. and back. 30F with a breeze from the NW. Decided I'd better run today since tomorrow's entry may include the word "yowsa". |
Tuesday Dec 11 |
| Treadmill 34:08  4.0 mi (8:31 / mi) | |
| shoes: NB878 - #7 |
| Tempo run - 2.5mi @ 7:35/mi plus warm-up and cool down. Ran 4 miles, went nowhere. The alternative was freezing rain in the dark, which really wasn't a tough decision. |
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| C • GPS 1 |
Sunday Dec 9 |
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| Event: WCOC Five Ponds meet
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| Orienteering race 1:31:26 [4] *** 7.72 km (11:51 / km) +140m 10:52 / km | |
| spiked:16/18c shoes: VJ Falcons 2 |
| Red course at WCOC event at Five Ponds. Very nice course set by Peter Grollman with a good mix of longer route choice legs and shorter technical legs. Had a decent run except for one control (#13) where I lost about 9 minutes (a very technical control and I lost map contact early in the leg - was about 200m beyond the control when I relocated). Sloppy on attacking #2, although the mapping is a bit questionable in the area. Got lucky on the first control as I came upon a bag and was surprised that it had the code I was looking for, so I punched and moved on. Probably could've been faster by 10 - 12 minutes, and even faster if I didn't have to keep stopping to read the 1:15000 map.
An overcast day with temperatures just about freezing (and wintery precipitation expected later in the day). A thin layer of snow in the woods, but not enough that you could easily follow others footprints.
Forerunner showed that I covered just a bit over 10km. |
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Red - Splits |
Saturday Dec 8 |
| Note | |
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| CNYO Sprint Adventure Race - Hope Lake |
| Trail Run 43:03 [3] * 4.62 mi (9:18 / mi) | |
| shoes: NB 809 |
| At the Albany Pine Bush Preserve, Karner Barrens trailhead. Typical Pine Bush stuff, only a little bit of up and down, absolutely no rocks and a bit sandy in places, Trails were mostly covered with a thin layer of snow/ice, but weren't slippery. Temperature was just above freezing, nice for running. |
Thursday Dec 6 |
| Road Run 36:45 [3] 4.34 mi (8:28 / mi) | |
| shoes: NB878 - #7 |
| 66S and back, just a bit beyond where I usually turn around. Cold - low 20's, but I was dressed about right. |
Tuesday Dec 4 |
| Treadmill tempo 35:00  4.2 mi (8:20 / mi) | |
| shoes: NB878 - #7 |
| A tempo run on the dreadmill. 2.2 miles at 7:35 pace with a mile of warm up and cool down on either side. At least it's easy to maintain a steady pace. Incline at 1%, which I almost always do on the treadmill - something about compensating for not having wind resistance. So I ran uphill the whole way but ended up at the same elevation I started at - is that a physics question or a philosophical one? |
Sunday Dec 2 |
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| Event: Blue Hills Traverse
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| Note | |
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| HVO Event at Pelton Pond |
| Trail Run 1:00:34 [3] 5.76 mi (10:30 / mi) | |
| shoes: NB 809 |
| Trails at the Bird Sanctuary in Old Chatham (and quite a bit on the trails outside the Bird Sanctuary on the "private" land). Cold (low 20's) with a dusting of snow over leaves. Didn't seem to be too slippery, but took it easy on the occasional snow-covered bare rock. The snow cover seemed to make the contour detail stand out in the very open woods. Would be a nice area to map but I think the nature lovers wouldn't like us going off trails. And parking for more than 6 or 8 cars may be an issue. And it's in the middle of nowhere (but only 4 miles from my house).
Wimped out on going to the HVO event. Saved three hours of driving and the potential for lots of laurel bashing. |