Saturday Mar 26 |
 | Trail run warm up/down (Hoyt) 30:00 [1] | |
| weight:152lbs shoes: VJ Falcon |
| Warm up (8), between (5), Collecting controls (20) for Hoyt sprint affair. 50, sunny, mostly bare ground with a few patches of snow. |
| Orienteering race (Hoyt) 20:43 [4]*** 2.5 km (8:17 / km) | |
| spiked:8/11c shoes: VJ Falcon |
| Sprint A (yellow) - Been a while since running on a compass - started out at the gun 90 deg off, couldn't locate some pavilions and corrected to 1, also got wandering to 7 and 8 in greenish stuff and missed badly. |
| Orienteering race (Hoyt) 27:45 [4]*** 3 km (9:15 / km) | |
| spiked:13/14c shoes: VJ Falcon |
| Sprint B (Orange) Better run altho felt like I was standing still when Joe roared by. Otherwise pretty clean tho not sure about 6 - left control too L/then R finally went around swamp to L. |
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Course "A" - Splits |
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Course "B" - Splits |
Friday Mar 25 |
| Road run warm up/down 27:20 [1] | |
| ahr:140 max:170 weight:151lbs shoes: NB 833 |
| Easy warm up out to B'door Hills Rd with few strides, high kicks, skips on way. Slow coming back. |
| Road run intervals (Flats/hills) 28:07 [4] | |
| ahr:160 max:174 shoes: NB 833 |
| Barndoor Hills Rd - 40, greyish. Concept: flat section to a hill of similar length. Road has flat ~500m with a 350m (20m climb) hill at each end. So can go back and forth with rcy down hill until HR<130 or 3'. Did 4x. Each section took about 4.20 (2.20 on flat). Av HR gradually rose but peaked at 174 for last 3. Effort felt good although can tell haven't done these this season much.
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Thursday Mar 24 |
| Strength (Shovelling) 30:00 [1] | |
| weight:150lbs |
| 4" new heavy snow, 40 deg, blower pooped out so wound up shovelling good part of drive. May be time for spring. |
Wednesday Mar 23 |
| Orienteering long (Flagging) 3:00:00 [1]*** | |
| weight:152lbs shoes: VJ Pro 1 |
| Sessions Woods - 42, grey, still a lot of snow pack. Some S slopes a bit bare, but mostly snow covered - 6-12" of very settled stuff and, at this temp, soft so heavy going. Forecast is for 8-12" more tonight but it was supposed to start 6 hours ago and still nothing - we'll see.
Anyway, finally a good day in the woods. Nice to be back with a map/compass but sure am rusty. Did generally ok but mainly because I kinda know the map;-} Should be good courses with a fun sprint. |
Tuesday Mar 22 |
| Trail run long (Purple loop) 1:24:00 [1]5.9 mi (14:14 / mi) | |
| weight:150lbs shoes: Verdict DS #2 |
| 50, sunny, mostly snowy trails with some ice stretches - part with traction/part just slick, some bare grd. Horse tr slick and bushwacked around it. Took Susie DeW for a tour and showed her some of our highlights, so nice pleasant run. Seems like spring is here - today anyway. |
Monday Mar 21 |
| Strength (nycb 2) 55:00 [1] | |
| weight:153lbs |
| general stuff |
Sunday Mar 20 |
| Note | |
| weight:150lbs (rest day) |
| Take it easy on a very grey day. Lyn rolled her ankle yesterday. Besides we can take a day off for an anniversary can't we? |