Friday May 30 |
 | Trail Run (Intervals) 45:47  4.47 mi (10:14 / mi) +210m 5:33 / km | |
| shoes: NB 809 |
| Hill intervals at Hand Hollow (East) - 7 x 2 min uphill hard with 1:30 recovery jogging downhill. Up "the hill" to the pond plus a bit of exploring down the woods road heading NE from the pond outlet. Overcast but in the 70's so it was warm. Total distance running hard uphill was 2326m (per the Forerunner) with 210m of climb (from the topo map). ~6min/km at 9% grade. |
Wednesday May 28 |
| Road Run 39:15 [3] 4.54 mi (8:38 / mi) | |
| shoes: NB878 - #8 |
| Hilly road run. Syring, Albany Tpke to pipeline crossing and back. Nice day - low 60's, sunny, low humidity and a bit of a breeze. Felt sluggish for the first half (which is predominantly uphill). |
Monday May 26 |
| Orienteering race 59:47 [4] *** 6.6 km (9:03 / km) +265m 7:33 / km | |
| spiked:10/12c shoes: VJ Falcons 2 |
| Classic/long on Star Village map - DVOA Chasing the Star event. Big broad hillsides with lots of rock underfoot, lots of mountain bike and other trails, and the various pieces of the Lehigh campus for a change of pace. Course could have been better designed - there was way too much road running as two long legs crossed the Mountaintop campus and another long leg crossed the upper part of South campus. The blue and red courses used the terrain better and the green courses could've been better by using portions of those courses. Had a good run with about 4 minutes of error, most of it on the 2nd leg which was a route choice leg across a complex trail network on the hillside. Many of the other controls were navigationally trivial. 1st in M55, 5th on Green X. |
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Green X Long - Splits |
Sunday May 25 |
| Orienteering race 40:25 [4] *** 3.7 km (10:55 / km) +150m 9:05 / km | |
| spiked:11/14c shoes: VJ Falcons 2 |
| Middle distance at Hickory Run - DVOA Chasing the Star event. Good course by Sandy F. Visibility reduced by leaf out of the understory, An OK run with about 5 minutes of errors total. Overshot the first control and got hung up in some thicker stuff getting to #3 (getting from the pond I found first to the pond with the flag on it). Lost 3 minutes on #7 by drifting to the left and then getting confused when the terrain wasn't what I expected. (I had punched at #6 just ahead of Stanislav, who had started 3 min ahead of me and apparently let it distract me. So I immediately gave back the 3 minutes and he ended up 14 sec ahead for the day.) Good weather - 70's and sunny. 1st in M55, 6th on Green X. |
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GreenX Middle - Splits |
Saturday May 24 |
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| Event: US Team Trials
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| Orienteering race 19:40 [5] *** 2.54 km (7:45 / km) +55m 6:59 / km | |
| spiked:14/15c shoes: NB 804 - Size 9.5 |
| Sprint on Lehigh University campus at DVOA Chasing the Star event. Confirming an observation I made on my first visit to the Lehigh campus in April 2005 - "This would be a great place for a sprint." Good course set by Randy, mostly downhill and using the terrain well. A good run except for about 30 seconds lost on leg 12 where I couldn't see for sure if I could get through any of the passageways between a row of buildings so changed course and took the safe way around (there were ways to get through). Also had a few hesitations on legs 6 and 7, probably due to oxygen debt. Could've been about 50 seconds faster overall. 1st M55, 3rd overall on OrBrGr course. |
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Green Sprint - Splits |
Thursday May 22 |
| Road Run (Intervals) 35:56  4.4 mi (8:09 / mi) | |
| shoes: NB878 - #8 |
| Road Intervals. 6 x 400m with 1:30 recovery. Splits: 138, 136, 136, 135, 136, 135. Average 1:36, 6:24/mi pace. Perhaps a tad fast but felt OK. Low 50's and overcast, which is perfect running weather. 66N and back. |
Tuesday May 20 |
| Trail Run 45:34 [3] 4.39 mi (10:22 / mi) +150m 5:50 / km | |
| shoes: NB 809 |
| Trails on Lenox mountain, starting at Olivia's Overlook parking area and heading north. Plenty of climb (150m estimated from the topo map). Overcast and cool (upper 50's) with showers threatening. |
Sunday May 18 |
| Orienteering race 1:24:22 [4] *** 6.6 km (12:47 / km) +220m 10:57 / km | |
| spiked:9/13c shoes: VJ Falcons 2 |
| Classic/long distance at National Capital O-Fest. Gatineau Park, Riviere la Peche map. Course 6 (M45-54). Lots of rock features (and a bit rocky underfoot) with visibility reduced by recent leaf-out. A better run than in the middle distance, but made two 4 - 5 minute errors plus a few smaller ones. Both of the larger errors were due to losing map contact about half way through the leg - gotta work on that. The smaller errors were from not dealing with the reduced visibility. Could've run in the low 70 minutes range. Ended up 3rd in the class and I think 4th for Course 6, 6:43 behind first. Weather was just about perfect - sunny and about 15C. Woods were wet from rain overnight. |
Saturday May 17 |
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| Event: National Capital Orienteering Festival
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| Event: WCOC Huntington meet
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| Orienteering race 45:23 [4] *** 3 km (15:08 / km) +115m 12:42 / km | |
| spiked:9/13c shoes: VJ Falcons 2 |
| Middle Distance at National Capital O-Fest. Sedbergh School map (Spelled "Sedberg" on this version), north of Montebello, Quebec. Course 6 (M45-54). An ugly run, starting off with a 10 minute error on the first control - heading off too fast into thick woods with low visibility. Had about 15 minutes of errors total and ended up 7 out of 12 for the class. Map print quality was not great, which didn't help. Sunny and almost too warm. |
| Orienteering race 14:53 [5] *** 1.9 km (7:50 / km) +90m 6:20 / km | |
| spiked:10/12c shoes: VJ Falcons 2 |
| Sprint at National Capital O-Fest. Sedbergh School map at 1:5000. Course 2 (M55-64). Combination of open school campus and (thickish) woods with some significant climb. A good run. Lost 20 seconds chasing a bag (running right past the one I wanted without seeing it) and another 15 - 20 seconds going through the woods (and down a cliff) when I should have taken a trail around. A couple of "non-sprint" legs with 9 and 5 contour climbs with through the woods seeming the best route choice. Ran my age category which put me at the young side of the class - first in the class, second on the course (by 22 seconds to an M15-16). To contrast the sunny and warm of the run earlier in the day, it was raining and much cooler for the sprint which started 4 hours later. |
Wednesday May 14 |
| Road Run (Intervals) 41:07  5.03 mi (8:10 / mi) | |
| shoes: NB878 - #8 |
| Road intervals - 8 x 400m with 1:30 recovery (6:30/mi average pace). Splits: 138, 140, 141 (uphill), 134 (sl. down), 137, 137, 135, 139. 66N, Shaker Museum Rd. 70 and overcast. |
Tuesday May 13 |
| Trail Run 45:08 [3] 4.59 mi (9:50 / mi) | |
| shoes: NB 809 |
| At Kennedy Park in Lenox, MA, starting from the parking area on Dugway Rd. Ran mostly single track along the N and W side of the park. Trails in excellent shape - no mud anywhere. Perfect day for running - 60's and sunny. |
Sunday May 11 |
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| Event: WCOC Ansonia Nature Center meet
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| Orienteering race 1:08:55 [4] *** 7.6 km (9:04 / km) +170m 8:09 / km | |
| spiked:20/23c shoes: VJ Falcons 2 |
| Red course at WCOC local meet at Ansonia Nature Center. Fun course by Peter Grollman - lots of controls and direction changes in really nice woods. A total of 4 - 5 minutes worth of errors on three controls, plus lots of hesitations trying to be careful. Mostly sunny with temps in the 60's - so fine. Forerunner measured 8.67km. |
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Red course - Splits |
Saturday May 10 |
| Road Run 38:48 [3] 4.38 mi (8:51 / mi) | |
| shoes: NB 809 |
| Easy road run - 66N, Alb. Tpke, Howes, Pitt, 66S. 60's and mostly cloudy. |
Thursday May 8 |
| Trail Run (Intervals) 43:49  4.85 mi (9:02 / mi) | |
| shoes: NB 809 |
| Long Trail Intervals. 3 x 0.68mi with 2:15 recovery. Splits: 453, 452, 454 (about 7:10 pace). Loop at Hand Hollow Conservation Area near the big pond. Probably ~10m of climb on each loop. Twice clockwise, once counterclockwise. Ran up from the lower parking lot to warm up (and back down afterwards). Mid 60's, cloudy and a breeze. |
Tuesday May 6 |
| Road Run 39:46 [3] 4.58 mi (8:41 / mi) | |
| shoes: NB878 - #8 |
| 66S, Richmond, Reed and back. 60's, partly cloudy and a breeze. |
Sunday May 4 |
| Orienteering race 58:31 [4] *** 5.79 km (10:06 / km) +225m 8:28 / km | |
| spiked:9/11c shoes: VJ Falcons 2 |
| GreenX at West Point A-meet. A classic length course on Bog Meadow Pond map. Good run with about 2-3 minutes of errors spread among 5 controls. NIce course with a mix of technical and route choice legs. 3rd fastest on GreenX and 2nd in M55+. Overcast, upper 50's. |
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Classic Green X - Splits |
Saturday May 3 |
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| Event: West Point A-Meet
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| Orienteering race 41:17 [4] **** 3.8 km (10:52 / km) +160m 8:58 / km | |
| spiked:10/12c shoes: VJ Falcons 2 |
| GreenX course at West Point A-meet, Black Cap Mountain map (a version of Bull Pond). A very good run with maybe 1 - 1.5min of errors. Very well designed middle distance course (perhaps a bit long) with lots of technical legs and direction changes. Bags were all tucked in close to features but they were all in the right spots. Fastest time on GreenX and (obviously) first in M55+. Damp, overcast and low 50's with a bit of fog. |
| Orienteering race 18:45 [5] *** 2.5 km (7:30 / km) +60m 6:42 / km | |
| spiked:13/16c shoes: VJ Falcons 2 |
| Sprint at West Point A-meet. OrBrG course. On new Camp Natural Bridge map to ISSOM 2007 standard. Combination of woods and open areas around buildings. 45+ second error on #6 when I headed for a cliff too far up the hill and overshot and two other small errors totaling 15 - 20 seconds. Tie for 5th overall, 2nd in M55. |
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Sprint O/Br/G - Splits |
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Middle Green X - Splits |
Thursday May 1 |
| Road Run 39:04 [3] 4.56 mi (8:33 / mi) | |
| shoes: NB878 - #8 |
| Hilly road run - 66N, Pratt, Bacchus, Jeff. Hill, Albany Tpke, Syring. Upper 50's. |