Training Log Archive: GlenTIn the 7 days ending Oct 8, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Oct 8, 2017 #
Event: SVO Susquehanna Stumble XIX
11 AM
Orienteering race 2:59:17 *** 18.01 km (9:57 / km) +470m 8:48 / km
ahr:138 max:159 spiked:25/29c shoes: Falcons 7
Susquehanna Stumble at Fair Hill, starting at the parking area off Appleton Rd. Apparently we orienteered in both Maryland and Pennsylvania, crossing the Mason-Dixon Line a couple of times. Lots of road/trail running and running across fields (which weren't particularly fast since the grass was long and thick most of the time). Three windows, each with four controls so the choice was pretty much clockwise or counterclockwise. Some nice route choice legs and a little added challenge due to vegetation changes which have occurred since the map was made (~15 yrs ago?). Warm (70s) and muggy with a few light showers during the race. It had rained overnight so things were wet.
Window order: 33-36-37-35, 46-47-49-48, 67-75-76-74.
Window order: 33-36-37-35, 46-47-49-48, 67-75-76-74.
Friday Oct 6, 2017 #
4 PM
Rail Trail Run intervals 34:41 3.51 mi (9:53 / mi) +33m 9:36 / mi
ahr:133 max:160 shoes: Asics Gel-Nimbus 16
Intervals on the Saucon Rail Trail, heading south from the Library. 4 x 400m + 2 x 200m with 90sec recovery. Looks like there's about a 1% grade, uphill for the first two 400s, downhill for next two. 200s were really ~220m since the watch was expecting me to go 400m but I overruled it. Upper 70s and a bit muggy - I thought Summer was over.
Thursday Oct 5, 2017 #
4 PM
Road Run 29:21 3.04 mi (9:39 / mi) +23m 9:26 / mi
ahr:126 max:144 shoes: Asics Gel-Nimbus 16
Easyish run.
Wednesday Oct 4, 2017 #
11 AM
Trail Run 1:23:31 ** 6.62 mi (12:37 / mi) +272m 11:11 / mi
ahr:137 max:161 shoes: NB 1210 "Leadville"
South Mountain Preserve in Emmaus. Almost all single track (except along the power lines). Plenty of rocks and roots but nothing too steep. Finally completed a loop of trail on the far side of the power line without having to backtrack or bushwack. One ankle twist early in the run and two stumbles involving hand-to-ground contact (and leaving some skin behind on the second one). Sunny and about 70F - a fine October day.
Monday Oct 2, 2017 #
11 AM
Walking 15:09 1.37 km (11:04 / km) +103m 8:03 / km
ahr:109 max:136 shoes: VJ Falcons 8
To the start for the Oak Hill course (via a slightly different route than NAOC competitors had to take).
Orienteering 39:51 *** 4.46 km (8:56 / km) +78m 8:13 / km
ahr:131 max:160 spiked:18/18c shoes: VJ Falcons 8
Stopped by Hanover on the way back from a wedding at Jay Peak (northern VT, a stone's throw from Canada) and ran the Green X course from NAOC at Oak Hill. There are O-flags out, so it was real "race" conditions. Vegetation is probably about the same as it was at NAOC but the weather was better (sunny and 50s vs. rain showers if I recall correctly). AP shows me with no errors but there were several legs where my route execution was less than perfect. (Full disclosure: I designed the course and have spent considerable time field checking on the map. It's been a year since the event but most things looked familiar and I'm sure I had to spend less time actually looking at the map.) One interesting observation: Even though I have an opinion of the "best" route choice for each leg, I didn't always take that route under the pressure of racing, partly due to botched execution but occasionally because my brain just chose something different.
Hiking 12:36 0.4 mi (31:29 / mi) +27m 26:05 / mi
ahr:83 max:112
Hiked out to check one of the Yellow controls. Surprisingly, there was another orienteer there at the same time (a Monday at about noon) and he had trouble finding the bag on one of the controls (the ski jump tower). It was there but pretty well obscured by vegetation - a situation I remedied.