Sunday Mar 30 |
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| Event: NEOC Rocky Woods
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 | Orienteering race 1:17:06 [4] *** 6 km (12:51 / km) +285m 10:23 / km | |
| spiked:10/16c shoes: VJ Falcons 2 |
| Red course at NEOC Rocky Woods event. After the longish run yesterday decided not to do the blue course, which was ~2k longer. Fairly technical terrain with some blueberry underfoot and small pines which have grown in since the map was made. The pines are large enough to affect visibility. Made several smallish errors totaling about 10 minutes, most of them due to me not identifying the things which were actually mapped and some of them due to the ambiguity of copying circles from master maps. A bit warmer than yesterday (in the 40's) and sunny. Forerunner measured about 7.5k actual distance. |
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Red - Splits |
Saturday Mar 29 |
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| Event: WCOC Trout Brook Valley
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| Orienteering race 1:41:06 [4] *** 9.3 km (10:52 / km) +390m 8:59 / km | |
| spiked:17/20c shoes: VJ Falcons 2 |
| One person relay at Trout Brook Valley. Four loops ranging from 2.1k to 2.6k, each with about 100m of climb (with long downhill runs back to the map exchange) . First three loops went east from the map exchange into open woods with lots of walls and trails. Fourth loop headed west where the woods were somewhat thicker and the terrain more technical. Loop order: B(2.5k) - A(2.6k) - C (2.1k) - D(2.1k). Splits: 25:17, 23:32, 19:50, 32:27. Had about 8 minutes of errors, including 5min on #18 on the last loop which I overshot. Sunny, but only about 40F with some breeze. Forerunner measured 11.06km actual distance covered. |
Friday Mar 28 |
| Road Run 30:28 [3] 3.55 mi (8:34 / mi) | |
| shoes: NB878 - #7 |
| South on 66 and back. Still winter - snowed today but roads were just wet when I ran. 34F. |
Wednesday Mar 26 |
| Road Run 28:55 [3] 3.32 mi (8:43 / mi) | |
| shoes: NB878 - #7 |
| Easy run north on 66 and back. Upper 40's. |
Tuesday Mar 25 |
| Road Run hills 55:01  6.21 mi (8:51 / mi) +150m 5:07 / km | |
| shoes: NB878 - #7 |
| Hill intervals on Pratt Rd. 5 x "The Hill" (400m, 25m climb) in 1:55 - 1:58 (avg. 1:56) with recovery on jog down the hill in about 2:30. Plus 3 x 2:00, with two on more gradual uphills (0.26mi each) and one downhill (0.31mi). The rest of the mileage was warm up/cool down and recoveries. Pretty intense workout. 43F, breezy. |
Sunday Mar 23 |
| Road Run 39:16 [3] 4.55 mi (8:38 / mi) | |
| shoes: NB878 - #7 |
| 66N, Shaker Museum Rd, back via Howes and Albany Tpke. 35F, sunny and breezy - not Springlike yet. Legs tired and a bit sore from yesterday. |
Saturday Mar 22 |
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| Event: HVO - Lewis Morris Park
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| Orienteering race 1:15:59 [4] *** 8.2 km (9:16 / km) +360m 7:36 / km | |
| spiked:15/20c shoes: VJ Falcons 2 |
| HVO event at Lewis Morris Park - Blue Course. Very open woods with great visibility, quite a bit of prickly stuff (mostly barberry), big hills, not much rock and a heavy trail network. Nice course set by Nadya Popova with lots of controls (20) which kept you off the trails and in the woods.
Had a decent run with several small errors adding to 4 or 5 minutes. Most of the mistakes were on short legs or from attack points where I wasn't careful enough with the compass direction. Was saved a few times by the good visibility and spotting the bag to correct. A good starter for the Spring season.
Temps in the low 40's with the sun out most of the time. Forerunner measured 9.25km actual distance covered. |
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Blue - Splits |
Friday Mar 21 |
| Road Run 34:27 [3] 4.07 mi (8:28 / mi) | |
| shoes: NB878 - #7 |
| 66S and back. Where is Spring? It was 32F and breezy, but sunny. Missed running yesterday because a meeting ran late at work (plus it was even windier than today). |
Tuesday Mar 18 |
| Road Run intervals 48:47  5.93 mi (8:14 / mi) | |
| shoes: NB878 - #7 |
| Road Intervals. 10 x 0.25mi @ 1:45 with 1:30 recovery (pushed a bit and actually averaged 1:42). Splits: 143, 143, 146 (uphill), 138 (slight down), 145, 141, 140, 140, 144, 144. Mostly out and back Shaker Museum Rd. with a brief out and back on 66 to the north. Legs getting a bit stiff and tired by the 10th one. 39F with snow flurries and some snow pellets as I finished. Spring starts Thursday? |
Sunday Mar 16 |
| Trail Run 1:28:40 [3] * 7.56 mi (11:43 / mi) | |
| shoes: NB 809 |
| Trails at Schenectady Museum Nature Preserve. Trails were covered with various depths of snow, slush, ice, mud, and water so were pretty tough to run on. Rarely got into a steady pace, but good HTFU training. Carried the o-map, but didn't read it very much since I'm familiar with the trails from running and course setting here. Trail running part was two segments with a road run in between (logged separately). Overcast and about 40F with some spritzes of rain and snow. |
| Road Run 27:07 [3] 2.88 mi (9:24 / mi) | |
| shoes: NB 809 |
| After about an hour of trail running, took a jaunt on the bike trail which runs through the area, mostly to take a break from the snow, slush and mud. Ran on the grass beside the paved part of the bike trail whenever I could. They must plow this part of the bike trail, since other parts of it were still snow covered. Straight, flat and boring except for the side trip I took on Ferry Rd. out to the Mohawk River (the ferry is long gone). Did another half hour on the trails to finish up. |
Thursday Mar 13 |
| Road Run 38:29 [3] 4.51 mi (8:31 / mi) | |
| shoes: NB878 - #7 |
| Rt 66S, Richmond, Reed and back - (an all "R" run, with rolling hills). Legs still a bit sore from running hills on Tuesday. Sluggish on the way out, picked it up on the way back (~1:30 faster coming back). About 40F with a breeze from the south. |
Tuesday Mar 11 |
| Road Run hills 46:41  5.22 mi (8:55 / mi) | |
| shoes: NB878 - #7 |
| Eight hard hill intervals ranging from about 1:30 - 2:00 each for totals of 1.81 miles and 14:24. The rest of the time was warm up/cool down and recovery in between (i.e. on the downhills). Ran up and down Pratt Rd., doing the big hill part 4 times (25m climb in ~400m) and the rest on the other hills on Pratt. Estimate about 150m of total climb.
Hooray for Daylight Saving Time! Running outside instead of on the treadmill! |
Sunday Mar 9 |
| Road Run 51:57 [3] 6.02 mi (8:38 / mi) | |
| shoes: NB878 - #7 |
| Wasn't sure if I'd run the day after racing, but legs weren't very sore so I decided to go out. Even though it was cold (32F) and windy the sun was out so it was OK for running.. 66N, Albany Tpke, Pitts, Howes, Shaker Museum, 66S, Hoes, Syring. Much hillier than yesterday's race course. Quads and hamstrings a bit tight but not a problem. |
Saturday Mar 8 |
| Note | |
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| Runnin' of the Green (Island) Road Race - 4mi |
| Road Run race 29:03 [5] 4.0 mi (7:16 / mi) vdot: 43.9 | |
| shoes: NB878 - #7 |
| Runnin' of the Green (Island) Road Race. In Green Island, NY of course (just across the Hudson from Troy). Flat course all on roads through residential and industrial areas. Straight section followed by a 90 degree turn, then repeat. Weather was good for running, upper 30's and overcast with maybe a bit of drizzle. We really lucked out since there was heavy rain overnight and then heavy rain started again just as we were leaving.
Target was 29:00, so I hit that pretty well, although under 29 would've been nice. Mile splits: 7:01. 7:13, 7:33, 7:17. Typically, I started a bit too fast. One hill with perhaps 10 - 15 feet of climb in the last mile. Placed 132/383 overall and 21/57 in 50 - 59 men. This is a "grand prix" race for the local road running club, so the field is pretty tough with all the local hot shots showing up (23:27 winning time in 50 - 59). |
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| C • Not half bad! 1 |
| Road Run warm up/down 18:00 [2] 1.8 mi (10:00 / mi) | |
| shoes: NB878 - #7 |
| Warm up and cool down runs. Time and distance estimated. |
Thursday Mar 6 |
| Road Run 38:23 [3] 4.59 mi (8:22 / mi) | |
| shoes: NB878 - #7 |
| Rt 66N to the gas plant and back. Almost all the snow is gone, the roads were dry and at 38F it was quite nice for running. |
Tuesday Mar 4 |
| Treadmill intervals 43:01  5.13 mi (8:23 / mi) | |
| shoes: NB878 - #7 |
| Treadmill intervals. 6 x 2:00 @ 7:03 pace with 1:30 recovery, then 4 x 1:00 @ 6:40 with 1:00 recovery. It seemed a bit warmer than normal, so lots of sweat flowed. |
Sunday Mar 2 |
| Trail Run 1:34:48 [3] 8.11 mi (11:41 / mi) +250m 6:38 / km | |
| shoes: NB 809 |
| Trail run at Hand Hollow Conservation Area. Parked at the west end, ran down to County Rt. 9 and then up the hill to the pond (~100m climb in just over a kilometer). Did about 2 miles in the woods on the (mostly) streamered but not improved trails, then ran down the big hill and back through the western area to the car. Trails were covered with snow ranging from 2 - 6" deep, somewhat consolidated, but I was the first one through for a good bit of the time (particularly on the streamered trail part). Wore YakTrax. Temps in the low 30's and sunny but with a thin cloud cover moving in. |
Saturday Mar 1 |
| Road Run 34:27 [3] 4.04 mi (8:31 / mi) | |
| shoes: NB878 - #7 |
| Syring Rd., Albany Tpke beyond Jefferson Hill Rd. and back via Jeff Hill and 32. Some hills. 34F and breezy with a snow shower. |