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Training Log Archive: GlenT

In the 31 days ending Dec 31, 2011:

activity # timemileskm+mload
  Road Run10 5:52:45 39.75(8:52) 63.98(5:31) 715101.1
  Orienteering3 3:03:58 13.68(13:27) 22.02(8:21) 49168 /76c89%85.9
  Treadmill2 59:13 6.95(8:31) 11.18(5:18)17.8
  Trail Run1 48:04 4.62(10:24) 7.44(6:28) 14316.4
  Erging2 23:305.7
  Total16 11:07:30 65.01 104.62 134968 /76c89%226.8

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Saturday Dec 31, 2011 #

12 PM

Trail Run 48:04 intensity: (1:25 @1) + (10:55 @2) + (24:25 @3) + (11:19 @4) 4.62 mi (10:24 / mi) +143m 9:29 / mi
ahr:134 max:149 shoes: NB 573 Trail Shoes

Trails at Greenport Conservation Area (along the river, just north of Hudson, NY). 50F and sunny!! A few showers earlier in the day, but then cleared. Trails were muddy and slippery in places, probably more due to the very wet year we've had rather than this morning's rain. The top 1/2" or so of the ground had thawed, so it was firm but with a soft, slippery layer on top. Hills were especially challenging (both up and down). Covered most of the trails in the area. A few nice overlooks of the Hudson (River, not city). Had a nice lunch afterwards on Warren St in Hudson at one of the several good restaurants which have sprung up as a result of gentrification.

Friday Dec 30, 2011 #

1 PM

Road Run 26:59 intensity: (1:20 @1) + (5:54 @2) + (14:25 @3) + (2:47 @4) + (2:33 @5) 3.09 mi (8:44 / mi) +35m 8:26 / mi
ahr:134 max:159 shoes: NB878 - #10

S on 66 and back. 1 km at tempo pace (4:30/km) on the return. Overcast and almost 40F.

Thursday Dec 29, 2011 #

3 PM

Road Run 42:19 intensity: (1:22 @1) + (9:09 @2) + (30:13 @3) + (1:35 @4) 4.61 mi (9:11 / mi) +84m 8:41 / mi
ahr:132 max:148 shoes: NB878 - #10

Cold (upper 20's) but sunny. Took the last four days off from running to deal with a cold, which still persists a bit.

Saturday Dec 24, 2011 #

10 AM

Road Run 37:25 intensity: (49 @1) + (5:56 @2) + (28:06 @3) + (2:34 @4) 4.31 mi (8:41 / mi) +30m 8:30 / mi
ahr:135 max:148 shoes: NB878 - #10

In New Holland. Upper 30's.

Thursday Dec 22, 2011 #

4 PM

Road Run 36:10 intensity: (1:11 @1) + (18:01 @2) + (14:42 @3) + (2:16 @4) 4.01 mi (9:01 / mi) +82m 8:28 / mi
ahr:129 max:148 shoes: NB878 - #10

Easyish run, except for one big hill. First day of Winter, 48F, undeniable proof of global warming! :-)

Tuesday Dec 20, 2011 #

Erging 13:30 [2]

~3000m.
5 PM

Treadmill 28:00 [3] 3.2 mi (8:45 / mi)
ahr:123 max:139 shoes: NB878 - #10

Goin' nowhere.

First part of FR HR trace is erging.

Saturday Dec 17, 2011 #

3 PM

Road Run 29:04 intensity: (1:55 @1) + (17:29 @2) + (9:40 @3) 3.19 mi (9:07 / mi) +106m 8:16 / mi
ahr:125 max:142 shoes: NB878 - #10

A run around the block (to the north, counterclockwise). Just before sunset. About 30F with a breeze. Easyish, but with some hills.

Thursday Dec 15, 2011 #

6 PM

Road Run hills 35:12 intensity: (38 @1) + (16:19 @2) + (8:10 @3) + (5:45 @4) + (4:20 @5) 4.01 mi (8:46 / mi) +116m 8:03 / mi
ahr:134 max:159 shoes: NB878 - #10

Is it December? 48F with breeze out of the South and a few sprinkles.

Three long hill intervals on the hill right in front of the house with jog/run back down for recovery. 2:59, 2:58, 3:03. A bit of a struggle on the third one. Distance about 620 m, climb ~25 m.

Tuesday Dec 13, 2011 #

6 PM

Road Run 40:10 intensity: (20 @1) + (17:12 @2) + (21:01 @3) + (1:37 @4) 4.63 mi (8:41 / mi) +67m 8:18 / mi
ahr:131 max:153 shoes: NB878 - #10

Dark and cold - must be December.

Sunday Dec 11, 2011 #

1 PM

Road Run 1:00:10 intensity: (58 @1) + (22:51 @2) + (34:05 @3) + (2:16 @4) 6.8 mi (8:51 / mi) +149m 8:17 / mi
ahr:131 max:148 shoes: NB878 - #10

Ran in the daylight for a change. Sunny and low 30's so quite pleasant (for December). 66S, Richmond, Bashford out and back, 32E.

Saturday Dec 10, 2011 #

Event: RHINO night-O
 
5 PM

Orienteering race 50:11 [3] *** 4.12 km (12:11 / km) +109m 10:45 / km
spiked:12/14c shoes: Black Jalas

RHINO Long Night-O at Ratlum Mtn., followed by feasting and socializing. Thanks to Charlie and Rhonda for hosting us.

A bit of laurel bashing in the dark. Took the first couple of controls to remember how to navigate in the dark but then mostly OK. Bad route choice to #5 (left around the fenced area which was much greener than going around to the right). Pushed off to the right by laurel going to #7 and then turned the wrong way. Phil caught up to me here and then I led him into the controls for the rest of the course. Full moon and brisk (~30F).

RHINO-long - Splits

Friday Dec 9, 2011 #

6 PM

Road Run 38:17 intensity: (15 @1) + (21:44 @2) + (13:14 @3) + (3:04 @4) 4.36 mi (8:47 / mi) +40m 8:33 / mi
ahr:129 max:154 shoes: NB878 - #10

Near full moon, so plenty of light, especially with snow still on the ground. About 35F. HR bogus early in run (even though I wet the strap).

Wednesday Dec 7, 2011 #

5 PM

Treadmill intervals 31:13 [3] 3.75 mi (8:19 / mi)
ahr:126 max:158 shoes: NB878 - #10

Raining and 30's outside, so the treadmill it was. A few faster bits - 0.5 mi at 7:15 pace, 2 x 0.25 mi at 7:00 pace separated with easier paced quarter miles. First 10 minutes or so of the FR trace are rowing.

Erging 10:00 [3]

First erging in a while. Took it fairly easy. ~2300 meters.

Sunday Dec 4, 2011 #

Event: WCOC Sessions Woods
 
11 AM

Orienteering race 54:49 intensity: (24 @1) + (2:21 @2) + (38:55 @3) + (13:09 @4) *** 7.18 km (7:38 / km) +159m 6:52 / km
ahr:140 max:154 spiked:12/14c shoes: Black Jalas

Red course at Sessions Woods, WCOC local event. Nice December day with temperature approaching 50F. A good job by Bill Duncan with his first try at course setting. Woods were wide open and quite fast. Route choice error on #3 cost me about 90 seconds. Apparently I was the only one who thought that the direct route to the trail through dark green wasn't a good one. Going around cost me about 5 additional contours and a bit of distance. Was a little to the right on #11 at a cost of 20 - 30 sec. Otherwise was reading features pretty well and maintaining contact.

Red - Splits

Saturday Dec 3, 2011 #

Event: NEOC: Cemetery Hill
 
10 AM

Road Run warm up/down 6:59 intensity: (43 @1) + (4:22 @2) + (1:54 @3) 0.75 mi (9:19 / mi) +6m 9:05 / mi
ahr:126 max:146 shoes: Black Jalas

Around the parking area to warm up a bit before spriddling.

Orienteering race 29:23 intensity: (8 @1) + (8 @2) + (1:00 @3) + (16:36 @4) + (11:31 @5) *** 3.97 km (7:24 / km) +78m 6:44 / km
ahr:154 max:163 spiked:17/18c shoes: Black Jalas

Long Sprint at Cemetery Hill. The first of three fine sprints set by Phil B on a map he made (which was also quite fine). Reasonably clean except on #17 where I apparently just missed seeing the bag as I tried to avoid some green. Hit the trail and took a minute or so to get relocated. Ran this one pretty hard. Straight line distance 3.1k.

Orienteering race 20:49 intensity: (1:16 @2) + (4:44 @3) + (14:49 @4) *** 2.57 km (8:06 / km) +66m 7:11 / km
ahr:142 max:155 spiked:12/13c shoes: Black Jalas

Had an hour or so before the chase start final sprint, so decided to do the Short Sprint "unofficially", mostly to keep warm. Tried not to push the pace, but still had a decent showing relative to those for whom the race "counted". Clean except for #11 where I stopped 5m short of the boulder and couldn't see the flag (as a group of disc golfers stopped playing and watched me puzzle). After I punched, I waited for the golfers to take their shots and then proceeded along the fairway to 12. Gave up ~30 sec on the two controls.

Orienteering race 28:46 intensity: (11 @1) + (18 @2) + (1:28 @3) + (20:10 @4) + (6:39 @5) *** 4.17 km (6:54 / km) +79m 6:18 / km
ahr:152 max:160 spiked:15/17c shoes: Black Jalas

Final Sprint, a chase start (based on time from the Long Sprint for the Green runners). Started about a minute ahead of Tim P. Tim passed me when I overshot #7 and lost about 2 minutes. I caught and passed him at #12 as he searched for the control (in a pit) while I spiked it. He caught me again by 16 and I had nothing left to even think of challenging him on the sprint in to the finish. Fun race. Good courses which Phil managed to design with very little overlap.

Long Sprint - Splits

Final Sprint - Splits

Short Sprint - Splits

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