Training Log Archive: GlenTIn the 31 days ending Jan 31, 2018:
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Wednesday Jan 31, 2018 #
3 PM
Road Run 31:49 3.43 mi (9:17 / mi) +26m 9:04 / mi
ahr:136 max:147 shoes: Asics Gel-Nimbus 16
Monday Jan 29, 2018 #
Strength and Flexibility (Yoga) 50:00 [2]
Sunday Jan 28, 2018 #
Event: DVOA Springton Manor
11 AM
Orienteering race 44:42 *** 5.99 km (7:28 / km) +145m 6:40 / km
ahr:146 max:171 spiked:20/20c shoes: VJ Falcons 8
Score-O at Springton Manor Park. Mid 40s with occasional light rain. Wide open woods (but still some scratchy stuff) with muddy trails and soft fields. There was also a Poker-O option which only required visiting 5 controls to make a poker hand (control descriptions indicated the "card" at each control. Lots of open fields an trauls, so quite fast.l
1 PM
Field Checking (Pickup) 14:19 *** 1.27 km (11:16 / km) +42m 9:39 / km
ahr:105 max:135 shoes: VJ Falcons 8
Picking up two controls.
Saturday Jan 27, 2018 #
8 AM
Snowshoe race 38:25 5.23 km (7:21 / km) +295m 5:44 / km
ahr:153 max:158 shoes: Dion Snowshoes
Pennsylvania Snowshoe Champs at Spring Mountain. Defended my title in M60+! Same course as last year, all on groomed ski slopes (about an inch of loose granular stuff on a pretty solid base). Two loops of climbing to the top, dropping to the bottom, climb about halfway back up and then back to the start/finish. Course measured a bit shorter and a little less climb this year than what I measured last year - some minor variations but not enough to account for 200+ meters of distance. And I know we did the same climb. No big deal, everyone had the same course for today's race. Temperature at the race start was upper 20s but probably climbed 5-10 degrees by the time we finished (since the sun rose above the mountain shortly after the start).
Finished 9th of 44 overall and 1st of 6 or 7 in M60+. Pretty surprised at the number of 60+s running (Go old guys!). Also a couple of 60+ women, one of whom beat all the guys. My time was faster than last year, as was the per k time, even with the shorter recorded distance.
Finished 9th of 44 overall and 1st of 6 or 7 in M60+. Pretty surprised at the number of 60+s running (Go old guys!). Also a couple of 60+ women, one of whom beat all the guys. My time was faster than last year, as was the per k time, even with the shorter recorded distance.
Friday Jan 26, 2018 #
Strength and Flexibility (Yoga) 50:00 [2]
Wednesday Jan 24, 2018 #
3 PM
Road Run 51:30 5.37 mi (9:35 / mi) +18m 9:30 / mi
ahr:140 max:150 shoes: Asics Gel-Nimbus 16
Runnin'. Mid 30s, overcast.
Monday Jan 22, 2018 #
Strength and Flexibility (Yoga) 50:00 [2]
Sunday Jan 21, 2018 #
Event: QOC McKeldin
11 AM
Orienteering race 1:21:47 *** 8.42 km (9:43 / km) +327m 8:08 / km
ahr:140 max:168 spiked:21/21c shoes: VJ Falcons 8
Red course at QOC local event at Patapsco-McKeldin. 7.3k, 270m. Fairly open woods but steep in places although the footing was generally good. Overcast but temperature was near 50F - nice for running. Course had lots of short legs which reduced the route choice and resulted in lots of unavoidable climb. Vido started about 20sec behind me on the same course and we flip-flopped for most of the course, so we helped each other find controls much of the time. Good practice racing head-to-head and working on not being distracted (but keeping an eye on the other guy whenever he's helpful).
Saturday Jan 20, 2018 #
4 PM
Walking 48:56 [1] 1.85 mi (26:27 / mi) +16m 25:47 / mi
ahr:125 max:163
Around the neighborhood, checking out the latest new construction.
Friday Jan 19, 2018 #
Strength and Flexibility (Yoga) 50:00 [2]
3 PM
Road Run 32:39 3.37 mi (9:41 / mi) +42m 9:20 / mi
ahr:140 max:152 shoes: Asics Gel-Nimbus 16
A bit of a slog. 35F, sunny. Roads mostly clear, shoulders were not.
Monday Jan 15, 2018 #
9 AM
Orienteering (Extreme-O) 2:24:10 *** 9.82 km (14:41 / km) +140m 13:42 / km
ahr:93 max:135 spiked:25/25c shoes: VJ Falcons 8
Extreme-O at Mistletoe SP, Short course as a team with Janet. Nominally 7.7km. Cold (upper 20s when we started, low 30s when we were done) but bright and sunny. Start and finish at the beach house, the same place we were the last two days for the Navigator Cup.
First three controls were on a simple park map along the lake shore, ending on an island (actually connected by land since the lake level is low). Several bags were hung on the island, so we had to search for the correct one. The next leg followed the lakeshore for about 500m where we picked up a map for the next two controls showing only the area near the control circles. Three controls following an azimuth, although the third involved sighting the control across the lake and needing to follow the lakeshore around to get to it. Four controls on a short corridor using a 1:2500 map with 1m contours. Then a leg on a map with no contours to a "bridge" (actually a log across a gully with the control flag hung on a rope halfway across). Three controls using an aerial photo (overlapping some with the no-contours map, so we knew where trails were). Next two were points plotted from grid coordinates (although with the control descriptions no actual plotting was needed). From here we followed a streamered route into a very large gully, then followed the gully, picking up 4 puzzle pieces which were a photo of our next control location. At one point along the gully we had a choice of climbing a 2m vertical cliff or climbing up the steep side of the gully (~5m) to get around the cliff - we did the around route. In addition to being muddy, the gully had some "puddles" which apparently were up to waist deep - I accidently checked out a knee-deep one. Short leg to the building shown in our puzzle photo where we got a sheet with 6 more photos (4 were actually from the park) which had to be followed in sequence to get to the next control. The map there showed our final two controls, to be done from memory (pretty simple - follow the road, then head down hill and follow a streambed to a marsh by the lake. And then just 400m to the finish, but with a catch. We were given a wire tie which we had to fasten loosely around a rope and then follow the rope holding on to the wire tie. The rope went under a couple of tarps spread over the marsh and then under a log spanning a knee deep water channel. The marsh would have been muddier had it not been partially frozen. And the water was pretty darn cold. Fortunately this part of the adventure was planned to be at the end.
Nice job by the crew who organizes the Extreme-O event. Thanks to all of them who planned the event and then spent several hours out in the cold making sure we all got through it safely.
First three controls were on a simple park map along the lake shore, ending on an island (actually connected by land since the lake level is low). Several bags were hung on the island, so we had to search for the correct one. The next leg followed the lakeshore for about 500m where we picked up a map for the next two controls showing only the area near the control circles. Three controls following an azimuth, although the third involved sighting the control across the lake and needing to follow the lakeshore around to get to it. Four controls on a short corridor using a 1:2500 map with 1m contours. Then a leg on a map with no contours to a "bridge" (actually a log across a gully with the control flag hung on a rope halfway across). Three controls using an aerial photo (overlapping some with the no-contours map, so we knew where trails were). Next two were points plotted from grid coordinates (although with the control descriptions no actual plotting was needed). From here we followed a streamered route into a very large gully, then followed the gully, picking up 4 puzzle pieces which were a photo of our next control location. At one point along the gully we had a choice of climbing a 2m vertical cliff or climbing up the steep side of the gully (~5m) to get around the cliff - we did the around route. In addition to being muddy, the gully had some "puddles" which apparently were up to waist deep - I accidently checked out a knee-deep one. Short leg to the building shown in our puzzle photo where we got a sheet with 6 more photos (4 were actually from the park) which had to be followed in sequence to get to the next control. The map there showed our final two controls, to be done from memory (pretty simple - follow the road, then head down hill and follow a streambed to a marsh by the lake. And then just 400m to the finish, but with a catch. We were given a wire tie which we had to fasten loosely around a rope and then follow the rope holding on to the wire tie. The rope went under a couple of tarps spread over the marsh and then under a log spanning a knee deep water channel. The marsh would have been muddier had it not been partially frozen. And the water was pretty darn cold. Fortunately this part of the adventure was planned to be at the end.
Nice job by the crew who organizes the Extreme-O event. Thanks to all of them who planned the event and then spent several hours out in the cold making sure we all got through it safely.
Sunday Jan 14, 2018 #
10 AM
Orienteering race 1:26:16 *** 9.51 km (9:04 / km) +131m 8:29 / km
ahr:130 max:164 spiked:13/18c shoes: VJ Falcons 8
Georgia Navigator Cup - Classic Distance at Mistletoe SP - Red course (7.6k straight line, 180m). Northern part of park with somewhat more open woods than yesterday in the southern part, so pretty fast running. Cold with temperature in the 30s but sunny.
Much better run than the last two days. Small errors on 5 controls of 1-2 minutes each - most were in or near the circle and involved actually finding the feature and/or bag after successfully getting close. Bags in ditches or depressions required being nearly on top of them to see them. 3rd in M45 for the day, 3rd overall in M45 (based on best 2 of 3 using scores scaled relative to winner's time). Another well organized event by the Georgia club - thanks to all the volunteers.
Much better run than the last two days. Small errors on 5 controls of 1-2 minutes each - most were in or near the circle and involved actually finding the feature and/or bag after successfully getting close. Bags in ditches or depressions required being nearly on top of them to see them. 3rd in M45 for the day, 3rd overall in M45 (based on best 2 of 3 using scores scaled relative to winner's time). Another well organized event by the Georgia club - thanks to all the volunteers.
Saturday Jan 13, 2018 #
11 AM
Orienteering race 1:52:41 *** 10.15 km (11:06 / km) +212m 10:03 / km
ahr:141 max:208 spiked:11/16c shoes: VJ Falcons 8
Georgia Navigator Cup - Classic Distance at Mistletoe SP - Red course (7.1k straight line, 190m). Map was 1:10000 with 3m contours. Similar to yesterday with gullies and ditches as significant features but also some rock features (including boulders >1m). Some regions of mapped white woods were somewhat junky (light light green?) and had reduced visibility.
Struggled a bit with the navigation, especially on the first three controls (18 minutes to the first control, 200m - passed nearby 3 or 4 times but just didn't see the "1m" rootstock). Misread the terrain on controls 2 and 3. Regrouped and did OK for the rest of the course with small misses on 8 and 12, both of which were smallish features in reduced visibility areas. 20+ minutes of error. 5th of 9 or 10 in M45, somewhere in the middle of the pack overall on Red.
Struggled a bit with the navigation, especially on the first three controls (18 minutes to the first control, 200m - passed nearby 3 or 4 times but just didn't see the "1m" rootstock). Misread the terrain on controls 2 and 3. Regrouped and did OK for the rest of the course with small misses on 8 and 12, both of which were smallish features in reduced visibility areas. 20+ minutes of error. 5th of 9 or 10 in M45, somewhere in the middle of the pack overall on Red.
Friday Jan 12, 2018 #
Event: Georgia O-Fest 2018
1 PM
Orienteering race 1:06:10 *** 5.84 km (11:20 / km) +175m 9:51 / km
ahr:139 max:179 spiked:9/14c shoes: VJ Falcons 8
Georgia Navigator Cup - Middle Distance at Hard Labor Creek SP - Red course (4.4k straight line, 120m). Map was 1:10000 with 3m contours. Warm (upper 50s) but raining, which made the footing on steep slopes slippery. Somewhat open woods but both runnability and visibility impacted in the areas mapped as light green (30-40% of the map). Key navigation features are ditches and gullies. Saw one feature (twice) in the terrain which didn't seem to be on the map - of course both times I saw it I wasn't exactly sure where I was, but I can't find anything on the map that looks like how I would expect it to be mapped.
An OK run through the 5th control but then lost the ability to use my compass (operator error, not equipment failure). Crossed one rather steep sided reentrant unnecessarily heading to 6 (4-5 minutes), totally missed on the 150m leg to 7 (4 min) and swung wide then lost contact going to 8 (another 4 minutes). OK the rest of the way in except for small misses on 11and 13. Second in M45, way behind Balter, in a field of about 6.
An OK run through the 5th control but then lost the ability to use my compass (operator error, not equipment failure). Crossed one rather steep sided reentrant unnecessarily heading to 6 (4-5 minutes), totally missed on the 150m leg to 7 (4 min) and swung wide then lost contact going to 8 (another 4 minutes). OK the rest of the way in except for small misses on 11and 13. Second in M45, way behind Balter, in a field of about 6.
Wednesday Jan 10, 2018 #
3 PM
Road Run 28:52 3.07 mi (9:24 / mi) +29m 9:08 / mi
ahr:138 max:154 shoes: Asics Gel-Nimbus 16
Getting moving again. Lower legs still a little sore from racing. About 40F.
Sunday Jan 7, 2018 #
Event: Chilly Cheeks 11k Trail Race
11 AM
Trail Run race 1:18:33 10.73 km (7:19 / km) +409m 6:09 / km
ahr:148 max:160 shoes: Inov8 Arctic Claw 300
Chilly Cheeks Trail Race on Mt. Penn in Reading. It was indeed chilly - in the range of 10-15F during the race, but the sun was out and winds were light. About 1-3 inches of sugary snow on the course although the trail was pretty well defined by the time I went through. Plenty of rocks and some roots and occasional leaf cover so the footing was pretty technical. And there were some hills since we essentially climbed up and over Mt. Penn after running around the south end of it. Wore studded Inov8s.
78th overall (227 total), 4th of 12 in M60-67 which got me a medal since awards went 4 deep for the category. About 15 orienteers at the race (there was a local Junior team training camp plus several DVOAers). I think about 8 got awards (including Greg A winning overall and Wyatt R first master).
78th overall (227 total), 4th of 12 in M60-67 which got me a medal since awards went 4 deep for the category. About 15 orienteers at the race (there was a local Junior team training camp plus several DVOAers). I think about 8 got awards (including Greg A winning overall and Wyatt R first master).
Friday Jan 5, 2018 #
Strength and Flexibility (Yoga) 50:00 [2]
Wednesday Jan 3, 2018 #
2 PM
Trail Run 46:32 4.23 mi (11:00 / mi) +132m 10:02 / mi
ahr:140 max:154 shoes: Inov8 Arctic Claw 300
Trails at South Mountain Preserve in Emmaus. A nearly tropical day with temperature in the mid 20s and very little breeze. Trails had a mix of exposed dirt and light snow cover with an occasional icy spot - the choice of studded shoes was appropriate. Explored a trail I hadn't been on before which goes to and from the northern access point.
Tuesday Jan 2, 2018 #
3 PM
Road Run 25:02 2.77 mi (9:02 / mi) +12m 8:55 / mi
ahr:141 max:159 shoes: Asics Gel-Nimbus 16
Still cold. Low 20s but more breeze than there's been so single-digit wind chill. Almost done before I felt reasonably comfortable. The locals think that this is "extreme cold" - geez, HTFU, even with the wind chill its still on the positive side of 0F.
Monday Jan 1, 2018 #
Note
Happy New Year and Happy O-Birthday to All, especially those of us moving to a new age class (and course!).
Can't help but notice some symbolism in the move from Green to Brown - hoping to keep the physical changes as slow as possible. :-)
Can't help but notice some symbolism in the move from Green to Brown - hoping to keep the physical changes as slow as possible. :-)