Sunday Jun 12 |
 | Orienteering race (Ratlum Prologue) 19:21 [4]*** 1.5 km (12:54 / km) +100m 9:40 / km | |
| shoes: VJ Pro 1 |
| 90, very humid. Warm up consisted of a slow jog around the yard and standing in out of the shade. Too humid and hazey to say sun. Not too inspiring runs today. Got within 10' of #4 and didn't see it behind some mt laurel; headed back out to relocate on the road and back around the slash pile the other way and barely glimsped it in the laurel. Smooth for the next several but then headed out of 7 at about 90 deg R, struggled around laurel for a long time before working way back toward bag as Glen was leaving it. Probably total of 5' lost. |
| Orienteering race (Ratlum Chase) 29:30 [4]** 1.7 km (17:21 / km) +85m 13:53 / km | |
| weight:152lbs shoes: VJ Pro 1 |
| Generally a bit better but still had trouble with map, maybe just pushed too much as one tends to do with Sprints, which is why they're a good training/pressure tool.
Got stuck trying to leave 4, hesitant going to 11, overshot and struggled with 12 and lost enthusiam towards end. Heat/humidity added to the stress.
But overall a good challenge in the woods. Nice courses, Charlie - Thanks for the hospitality. And good crowd made for an enjoyable afternoon. |
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Prologue - Splits |
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Chase - Splits |
Friday Jun 10 |
| Orienteering (Flagging) 3:00:00 [1]** | |
| weight:152lbs shoes: Soloman XA Blue/Yellow |
| Great Mt SW part - 75, v muggy, thick haze. Checking more control sites for Rogaine. More nice woods tho ran into a few stands of mt laurel. |
Thursday Jun 9 |
| Trail run warm up/down 11:00 [1] | |
| weight:151lbs shoes: Asics DS Trnr |
| HTC WH Res run - 90, but felt reasonable in the woods. Ran around to loosen up a bit. Instantly warm. |
| Trail run long 1:09:41 [4]8.0 mi (8:43 / mi) +175m 5:04 / km | |
| shoes: Asics DS Trnr |
| HTC loop - Felt good, ran an even pace working on stride technique from Wed nite. Seemed to flow nicely until the last mile or so and the heat caught up.
Splits: 36.27/33.14 First includes a stop of about 2' waiting for Lyn to make sure if she were doing the full loop (she did) just before the big climb to Kilkenny Rocks. She had a slow start (or started too fast and slowed) but fast second half. |
Wednesday Jun 8 |
| Trail run (morning run) 36:00 [1]3.0 mi (11:59 / mi) | |
| weight:151lbs shoes: Verdict DS #2 |
| Short loop - 70, clear. Easy run to get the legs moving before it gets to hot. |
| Road run warm up/down 30:00 [1] | |
| shoes: NB 833 |
| HTC Track Work out - First night of a 10 week series working with a local xc & track coach. He spent most of the time having us do drills like butt kicks, high knees, power skips (hard), stride with a few laps around for warm up then stretches/cool down. Spent a lot of time describing proper stride, very interesting and something to try to work on. |
| Road run intervals 3:13 [4]0.8 km (4:01 / km) | |
| ahr:163 max:174 shoes: NB 833 |
| HTC track - 85, nice breeze but muggy. This was after the warmups etc, 1 x 800m trying to maintain even pace for both laps. managed: 1.35/1.37 so not too bad altho they were becoming harder towrds the last stretch.
Next week will be a 3200m time trial. |
Monday Jun 6 |
| Orienteering long (Flagging) 5:00:00 [1]** | |
| weight:152lbs shoes: Soloman XA Blue/Yellow |
| Great Mt SE section - 85, sunny. Went a bit slower than expected. Had planned to check 4 sites, possibly 7. Got to 2 of the planned, dismissed both and found 3 new sites of which will take 2. Plus found a lot of Mt Laurel so not as fast as previous areas. Mostly hiked this because of the heat and green; started to jog at one point early and quickly got very hot. Not good for a long, hot day - very tiring. |