Training Archive: walkIn the 7 days ending 2005-06-18:
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| S | M | T | W | H | F | S | |||||||
Saturday Jun 18 | ||
| Orienteering race (Sprint) 18:25 [5]*** 2.4 km (7:40 / km) +70m 6:42 / km | |
| spiked:11/13c weight:152lbs shoes: VJ Pro 1 | ||
| HVO Blue Mt - 70, nice weather. Course by Sergei/Boris team - Great sprint, very fast thru open sections around lake with good control sites. Made for a flat out sprint, not a technical thrashing. Showed I need speed work to succeed at this as had a good O run, right on, reading ahead, but still on slow side. Great fun. Good job. | ||
| Orienteering race 1:44:37 [4]**** 6.4 km (16:21 / km) +225m 13:54 / km | |
| spiked:11/18c shoes: VJ Pro 1 | ||
| HVO Red - After 20' or so rcy, headed out on this. Not as good and sprint effort caught up. Started well and nailed 1st 4, then to 5 I lost site of the faint mag N lines and lined compass up with edge of fold of map for a 90 deg error. Nothing lined up as I stumbled across some stone walls going directions that didn't work. Stopped finally noted the lines and started but still things now were really wrong - going up on that side/down on that. Duh! unfold map and see an upside down mag N symbol. So a 90 + a 180 on the same leg worth about an 8' error. All well for several legs until a series of 4 quick controls in a nice tech area. Managed 6' in a 100m leg etc. So spent a lot of time enjoying the scenery.
Nice challenging course, great area, technical map - took a bit calibrating the unmapped rock features (some huge) and lots of unmapped mt bike trails that snake through big areas. Altho map is very greenish, lot has grown out or the blowdown has broken down so pretty open mostly. Good job Boris/Sergei. | ||
HVO Blue Mtn: Sprint - Splits | ||
Red - Splits | ||
Friday Jun 17 | ||
| Strength (nycb 2) 55:00 [1] | |
| weight:152lbs | ||
| The general all body work out. Had never counted but this includes about 60 ab exercises of various kinds of crunches and leg raises/cycles plus good balance drills: tendus, fondus, degages etc. Has been quite helpful and need to do it more regularly. | ||
| Note | |
| Picked a well gorged deer tick off the back of my knee this morning. Wonder how long befur the symptims sit in, prbly furst sine weel be speling prblums. | ||
| C • Deer tick 2 | ||
Thursday Jun 16 | ||
| Trail run long (HTC WH Reservoir) 1:08:29 [3]8.0 mi (8:33 / mi) | |
| weight:150lbs shoes: NB 833 | ||
| 62, lt mist turning to rain about mile 7 turning to a deluge when we got to the car - so cool down. Got there late so no warm up either, ran easy for the first 10'. Then hit the hills and was more serious. Ran with David Reik who chatted the whole route (he did, I was gasping to keep up). Was a good diversion and ran faster than had expected. Was a bit quicker as we stopped for a minute or so to give directions to a couple way out on the trails, probably still lost.
1st half: 35.17, 2nd-33.13 Generally felt good, probably because of the cooler temp, and the distraction. | ||
Wednesday Jun 15 | ||
| Road run warm up/down (track) 30:00 [1] | |
| weight:152lbs shoes: Asics DS Trnr | ||
| HTC Track warm ups - 63, lt mist. 2x400 easy/strides/stretches/2x400. 2x400 after. | ||
| Road run race (Time trial) 14:22 [5]3.2 km (4:29 / km) +0m 4:29 / km vdot: 42.2 | |
| ahr:161 max:177 shoes: Asics DS Trnr | ||
| HTC Track - time trial at beginning of series. Boy - running track is boring, much rather be in the woods! Took a while to get HR upbut eventually got up. Ran steady pace and felt ok but would be hard to go much faster. Splits:
1.43 avHR147 Mx156 1.49 158 160 1.49 162 167 1.48 163 166 1.51 165 167 1.48 167 177 1.49 168 172 1.44 170 176 | ||
Tuesday Jun 14 | ||
| Orienteering long (Flagging) 5:00:00 [1]** 7.4 mi (40:31 / mi) | |
| weight:152lbs shoes: Soloman XA Blue/Yellow | ||
| Great Mt - 85, humid, tho not too bad in woods and seemed to cool a bit with a breeze in afternoon. Checked 4 sites. 3 good, one was in the middle of a large patch of barberry. We fought our way in and up a stream bed to the site, a nice bend in the stream/reentrant, but didn't feel like fighting out (or back in to hang a control). Also to continue looked endless. Found another good site nearby. As we tried to continue on, the patch got us, so we backtracked and went around. This was the first really bad veg we haave run into at Gt Mt.
But the highlight was a bit later as we were working our way thru a thinner section of barberry (a different one) and flushed a bear cub! Lyn was about 40m to my L heading directly for it, about 10m away, as it scampered up a tree. I yelled and she came over to my position and we headed off, trying not to upset Mama. Cute thing - tried to get a picture but it was behind the trunk plus the picture blurred badly. | ||
Monday Jun 13 | ||
| Trail run long (Purple loop) 58:20 [1]6.0 mi (9:42 / mi) | |
| ahr:150 weight:151lbs shoes: Verdict DS #2 | ||
| 80, very humid at 9am. Ugh this keeps going on. Cooler in the woods but much more humid, a thick cloud descended on the lower valley. Glasses fogged when we stopped. I tried to wash them off in the stream. Of course, being cold the glasses fogged worse and I stumbled along till we got out of the woods. On the road home, the road was warmer and drier, relatively.
Easy run to get the legs moving after the disastrous sprints yesterday. Maybe time to change sports - skiing? in this time of global warming? doesn't sound like a good career move but who needs a career? | ||
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. | ||
Prologue - Splits | ||
Chase - Splits | ||