Saturday Jun 4 |
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| Event: WCOC Sprint at Stamford
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 | Trail run warm up/down 15:00 [1] | |
| weight:152lbs shoes: VJ Pro 1 |
| Stamford - hot. Running around a bit before, between and a little after to keep legs from seizing. |
| Orienteering race (Sprint) 29:41 [4] *** 2.75 km (10:48 / km) | |
| spiked:11/16c shoes: VJ Pro 1 |
| Stamford sprint - 80, sunny, humid. Nice complex course, just slightly on the long side.
Blew #1, went off road onto unmapped road which was actually shown on map corrections but i didn't realize it was to show a trail. Otherwise just a bit slow. Greenery slowed things, esp a few stray rose strands. |
| Orienteering race (Red course) 1:00:13 [4] *** 5.25 km (11:28 / km) | |
| spiked:22/24c shoes: VJ Pro 1 |
| Stamford - after the sprint, a 2 loop motola. Very nice use of this small area (1:5000 map). Seemed like we kept visiting controls from different directions but they were still difficult. Harder because of the greenery, this time we got into marshy areas with skunk cabbage leaves covering rocky ground plus more rose strands. |
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WCOC-Stamford: Sprint - Splits |
Friday Jun 3 |
| Trail run 32:29 [1] | |
| ahr:141 max:167 weight:151lbs shoes: Verdict DS #1 |
| Beaver Trail - 70, sunny. Easy jog to get the legs moving after repeats last night. Felt good but did not want to push as that wasn't on. |
Thursday Jun 2 |
| Trail run warm up/down (warm up) 11:34 [1] | |
| ahr:145 max:162 weight:152lbs shoes: NB 833 |
| HTC Thursday night run - first part of the 8 mile loop to start of first small hill. 70, clear. No other warmup prior to the group starting altho we were there with plenty of time. Legs quite dead for this part and did not feel like doing the run. |
| Trail run intervals (trail repeats) 46:00 [4] | |
| ahr:167 max:178 shoes: NB 833 |
| Interval part of HTC run - All the speed kids are long gone, so just us stragglers at the back. So thought of doing fartlek run tonight. After the warmup to the start of the short hill, worked the hill (2:22), rcy jog(3:08); then 6x 4'hard/3' easy jog trying to get HR down. 2nd hard ended part way up the steep hill to Kilkenny Rocks and did fast walk rcy rather than try even an easy jog. AHR dropped only a bit - 3 to 8 beats exc for #2 which dropped 12 to 156 and got the actual down to <150.
Will definitely have to do more of these as they got easier/felt much better as they went and AHR stabilized in high 160s tho had spurts to mid 170s. |
| Trail run warm up/down (cool down) 11 [4] | |
| ahr:163 max:172 shoes: NB 833 |
| After last repeat, easy jog back to parking. HR stayed high (my level 4) even with a nice easy pace. Still felt comfortable. After stopping at car, HR dropped quickly to low 100s for rcy. |
Wednesday Jun 1 |
| Trail run (Purple loop) 54:38 [1] 6.0 mi (9:05 / mi) | |
| weight:152lbs shoes: Asics DS Trnr |
| 65, grey, humid - Very easy run to try to enjoy the run again. Stopped to look at an Eagle BS project, fenced in section of woods to compare growth versus the stuff the deer can eat. Rest good steady effort, concentrating on form but not pushing. |
Monday May 30 |
| Trail run warm up/down 15:00 [1] | |
| shoes: VJ Pro 1 |
| Before/between sprints |
| Orienteering race (Sprint 1) 19:12 [4] *** 2 km (9:36 / km) +75m 8:05 / km | |
| ahr:162 max:174 spiked:13/14c shoes: VJ Pro 1 |
| Water Gap - Nice sprint. First off so all alone with no tracks. So cautious and dead on except boomed 12 for 2-3' which rather overrides the good O to that point. When you are standing pondering the map during a sprint, you know you are in trouble. Real good technique drill. |
| Orienteering race (Sprint 2) 17:13 [4] *** 2.1 km (8:12 / km) +75m 6:57 / km | |
| ahr:159 max:174 spiked:11/12c shoes: VJ Pro 1 |
| Water Gap weekend - Another nice course with another good run except for control #4, went up too soon following Sergei (he certainly knows where he is!??) though this time got stuck into green too early and knew the problem. Had even seen the control the day before. Rest went fine, just slow. |
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Sprint 1 - Splits |
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sprint 2 - Splits |
Sunday May 29 |
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| Event: Memorial Day Weekend US Team Fundraiser
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| Trail run warm up/down 15:00 [1] | |
| ahr:121 max:155 shoes: Jalas |
| Water Gap - before |
| Orienteering race (Red course) 1:42:52 [4] *** 8.2 km (12:33 / km) +310m 10:33 / km | |
| ahr:159 max:183 spiked:8/11c shoes: Jalas |
| DVOA - Stuckey Pond at the Water Gap - 70, sunny. Nice course, reasonable O. Took a while to get into it, like out of start went about 45 deg off to wrong side of pond, not reading contours/map at all. Duh! wakeup call, and settled in. Rest went fine tho hesitant approaching circle to 5 and mushed a bit leaving 1. Slow and bothered a bit by veg as haven't trained as much this season in terrain with the dirth of A meets - specificity! it's important. |
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Red - Splits |