Sunday Oct 23 |
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| Event: Northeast Sprint Championships
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 | woods run warm up/down 20:00 [1] | |
| weight:150lbs shoes: Salomon XA Pro |
| TBV - Quick run around before to loosen up and get warm. Then a run out to a tricky area of the 3rd map with Peter after to loosen up. Actually it was his cool down while I was just trying to hang on. |
| Orienteering race 27:44 [4]*** 3 km (9:15 / km) +50m 8:32 / km | |
| spiked:13/15c shoes: VJ Falcon |
| Trout Brook VAlley - Sprint #1 - 45, grey becoming sunny, nice open woods. Good run altho off to 1 and just stopped as hadn't focussed on the map yet. Took a few seconds to figure out that I was supposed to be orienteering+. Then ok exc got hung up in green half way to 12. |
| Orienteering race 19:37 [4]*** 2.3 km (8:32 / km) +50m 7:42 / km | |
| spiked:14/14c shoes: VJ Falcon |
| TBV Sprint 2 - Good clean run. Felt pretty good, able to read map, anticipate direction to leave controls while on run. |
| Orienteering race 21:41 [4]**** 2 km (10:50 / km) +75m 9:08 / km | |
| spiked:12/14c shoes: VJ Falcon |
| TBV 3 - Nice course - trickier with tighter controls and more climb, now that tiredness is setting in. Still felt good and had good run.
Excellent day by the DeWitts. Good fun. |
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Sprint 1 - Splits |
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Sprint 2 - Splits |
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Sprint 3 - Splits |
Saturday Oct 22 |
| Strength (nycb 2) 55:00 [1] | |
| weight:150lbs |
| Normal stuff. R lower back remains sore. Felt it on sit up with legs to L side. |
Friday Oct 21 |
| Trail run tempo 1:05:00 [4] | |
| weight:149lbs shoes: Asics DS Trnr |
| Horse tr to St Zotique - 48, sunny, cool. After warm up and stretches to Buttles, started on Horse tr with Lyn off at a feisty pace. After a bit, she declares surge time. Off we go on series of surges of 15-20" with 30" or so rcy. Bit mellower on return up St Zotique yet still brisk. And she called for a final sprint to the corner once we hit the road, about 400m. Good hard run which neither of us expected as we started a bit tired from the last couple days. |
Thursday Oct 20 |
| Orienteering 1:20:00 [1]** | |
| weight:150lbs shoes: VJ Pro 1 |
| Northwest Park, Windsor - 50, breezy, sunny. Run to reconsider mapping this park. Had been here previously but encountered thick saplings and lots of thick stuff and little open woods. New look based on the value of lots of trails, extensive fields, and mixed woodland, esp in light of sprints.
Used a quick map, usgs @10000 with trail network hand sketched in. Then laid out a 6k course around area. Nice area with some good open woods, some junky sappling new growth, some real thick stuff, open fields and some soccer fields and lots of trails. The open field reminded me of Spike's grassland as some were head high and would be a real fight to get through - good route choice leg.
Made it about 2/3 around and then came to close to car, and coffee beckoned. Will go back another day to check more, perhaps with and updated map. Both usgs and trail maps seemed pretty good; just my hand sketching left something to be desired.
Was going to post a copy but seem to have lost access to my web page. |
Wednesday Oct 19 |
| Trail run intervals (Speed bursts) 48:00 [1]3.0 mi (16:00 / mi) | |
| weight:152lbs shoes: NB 833 |
| Short loop - 58, sunny. Thought it would a draggy run but got inspired by Boris' intervals and after warmup/stretches, we kicked it in with "hard to corner" - about a 15" speed burst- s
half doz times. Stopped to examine repair to bridge from floods, Then when hit road home, pushed to corner, about 400m. Good run for being tired from hills yesterday and not sleeping well. Read Atpt from 2-4am! |
Tuesday Oct 18 |
| Trail run warm up/down 1:00:00 [1]** | |
| ahr:130 max:167 weight:150lbs shoes: Soloman XA Blue/Yellow |
| Mcleans - 55, clear. Warm-up: Run to Buttles/stretch/run to 5 Corners. Cool down: From below summit, around Spring Pond, up along esker as bridge was dislodged by flooding, to other bridge which was being cleared of a tangle of big oak trees washed into it by flood by park rangers up to chest in stream with chainsaws, exciting! Then home via Horse Tr. |
| woods run hills 41:24 [3]** | |
| spiked:158/168c weight:150lbs shoes: Soloman XA Blue/Yellow |
| Mcleans - Plan: up for 4' on trail then in woods/Rcy for same time or HR<130 for about half hour. Did 5x: 1st on trail from 5 Crnrs (3.30'), 2-4 in woods of varying density (4'), 5 same as 1 (3.38'). Trying to get back to woods running and with map after sloppy weekend. Still had some trouble with map on run. Will have to work on this. |
Monday Oct 17 |
| Strength 1:00:00 [1] | |
| weight:152lbs |
| Afternoon of garden work, cleaning up for winter: Turned and consolidated compost piles, then turned over most of garden and planted rye. Back sore all today so was serious effort. |