Sunday Oct 1 |
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| Event: WCOC Trout Brook Valley
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 | Trail run warm up/down 1:00 [1] | |
| weight:146lbs shoes: VJ Integrator |
| About all the body could stand for warm-up - out to the main trail and back to the tent. Will have to start easy on the course and loosen up as it goes. |
| Orienteering race 1:38:15 [3]*** 7.2 km (13:39 / km) +230m 11:46 / km | |
| spiked:15/17c shoes: VJ Integrator |
| Trout Brook - 55, rainy, wet but nice running. Used the second sample Fogtech and worked until R lens must have been washed off and started to fog a bit. Good run. Felt surprisingly good once going. The first rocky road bit was harsh but once in the woods got a good flow, not fast but steady. Only flaw was a drift to R going to 9 for 4-5' hesitation - relocated ok and quickly just was slow. Legs were good during tho quads ached before and now. Able to run up hills albeit slowly. Mashed R big toe which hurt after Sat run and is sore now. Should drain it but will probably just let it go purple.
Nice course - thanks Rick. Another nice rainy day at TBV. |
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Red - Splits |
Saturday Sep 30 |
| Road run warm up/down 15:00 [1] | |
| weight:146lbs shoes: NB1060 |
| Warm up along dam and up Hog Back Rd a bit/stretch/ jog to start. Cool - 40 when we left house and still cool here by reservoir. Wore long sleeve and took mittens tho took those off before start. |
| Road run race 1:44:01 [4]13.1 mi (7:56 / mi) vdot: 43.1 | |
| weight:146lbs shoes: NB1060 |
| Hog Back Half Marathon - probably 45-50, clear sunny, pretty course along Farmington R. Took it easy, esp first two miles which are pretty steep downhill. Then settled into steady pace ~7.30-7.50 to 8mi. ~8.10/ for the last 4mi. The last 500m goes up pretty steeply to the top of the dam for a thankfully flat 300m finish run.
This was the CT State Championship (for something) and attracted a pretty big crowd, 154 or so vs 48 in 2004 when we did this. Finished #80, 3rd M60 and improved time from 1:46.10 back then. Lyn was 1:44.48 (3' better than '04! and 1st F60). |
Friday Sep 29 |
| Strength (nycb 2) 55:00 [1] | |
| weight:146lbs |
| Nice session with good company while it rained out. Good planning. |
Thursday Sep 28 |
| Trail run warm up/down 54:00 [1] | |
| weight:146lbs shoes: Attack II |
| Beaver tr to start and from finish - 65, clear as fog had lifted and still a bit humid. Jog/stretch to start, felt good. Slow return cool down. |
| Trail run tempo 26:39 [4] | |
| shoes: Attack II |
| Waterfall tr from junct to Firetown. Hard run out (approx 2k in 11.05), rcy of 5' checking out waterfall - just a trickle now, and hard back (10.30). Final bit going out has about 100m of climbing for an uphill finish but a good start to the way back. Tried to go hard up it, thinking about Charlie surging by on Sunday. |
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| C • How nice to be remembered! 3 |
Wednesday Sep 27 |
| Note | |
| weight:146lbs |
| Couple hours of bird watching with the Sr Ctr experts @ Helen's Way. Saw 25 types - well they identified them and then we looked at what they saw. Of interest were a Parula warbler, couple other warbler types: Pine and Palm, couple types of hawks and a merlin, pair of Belted kingfishers and a bunch of bluebirds that weemed to be following us.
In the afternoon we had a N Harrier appear in the backyard - he sat on a branch for a bit, then swooped across to the other side to check out the situation there and then off, only to come back about five min later. |
Tuesday Sep 26 |
| Trail run warm up/down 40:00 [1] | |
| weight:146lbs shoes: DS Trainer X |
| Horse Tr - 62, clear, dry - very nice. Jogging to start/stretch and more jog to Buttles trail on way out. From Spring Pond Rd junc home on way back. |
| Trail run intervals 32:07 [4] | |
| shoes: DS Trainer X |
| Horse Tr - St Zotique - 3 sets of alternating 3' and 4' hard with half time for rcy of easy jog/walk. Really nice run. |