Friday Mar 2 |
| |
| Event: BOK/US Team Umstead 007
|
 | woods run warm up/down 1:00:00 [1] | |
| weight:146lbs shoes: VJ Integrator |
| Umstead - Model, warm up jog and jog back from finish. 60, sunny. Nice. Open woods with really vague point features, but contours and green is pretty good. |
| Orienteering race 20:55 [4]*** 2.1 km (9:58 / km) | |
| spiked:8/10c shoes: VJ Integrator |
| Umstead Sprint - Generally good run tho slow. Lost 30" looking for 1 and 1.30 looking for 10, the Go control. Otherwise pretty clean. |
| |
|
Short Sprint - Splits |
Thursday Mar 1 |
| Trail run 36:00 [1]3.0 mi (11:59 / mi) | |
| weight:147lbs shoes: Soloman XA Blue/Yellow |
| Beaver Tr - 36, sunny with hint of the clouds/weather to come (and actually arrived as we were trying to enjoy coffee;-{ Snow soft and varied from 2-3" down to a firm layer but good running anyway.
Threw in some speed strides: 5x 15 paces hard/20 rcy. One set going out/another coming back.
Overall felt good. Couple days of non running has helped. Nice run listening to footsteps, birds and other non-Ipod things. |
Wednesday Feb 28 |
| Skiing long (xc) 1:30:00 [1] | |
| weight:147lbs shoes: Fischer Hobacks |
| Same as yesterday (w/o the zigzags) - 40, severe clear exc for a brief flock of cumulus mid way through the excursion. Another nice. Snow had frozen up a bit overnight but by the time we got out ;-} the sun had gotten to most of the route and softened things up nicely. The sunny end of the field is getting really thin with soil poking through in spots. Rest has nice cover. The trail was fine - been skied a bunch so had a good track and only a few footprints or snowshoe prints marred it but they mainly stayed to the side. Not so in the fields. There is an entire field to walk across and two sets of prints went right along our track from yesterday. Of course one went down our tracks. As bad as dog owners and leashes. |
Tuesday Feb 27 |
| Hiking 2:00 [1] | |
| weight:148lbs |
| More zigzaging before we headed out. About 1-2" of new snow which cleared fine. The most notable part, and the only reason to log, was:
AOWN: We were seranaded by a female Cardinal throughout the effort. She was perched at the tip of a tall tree in the side yard. |
| Skiing long (xc) 1:30:00 [1] | |
| shoes: Fischer Hobacks |
| Mcleans Fields to the woods rd to the main junc and back - 38, grey with peeks of sun, bits of snow and hint of mist towards end. Sticky wet snow, but a surge of inspiration conspired to remember to grab some wax. Just before hitting the snow, spread on some F4 Glide wax and it did the trick. Not sure if it's for xc or dh; doesn't matter as kept us from serious glomming of snow. Nice peaceful day. Saw one guy just after we turned around. Of course, he walked right down the middle of our track. But the snow was soft enough that it didn't matter. Snow was actually quite nice - the dense layer we were running on last week is a perfect base, and the trickly 2-3" received each of the last few days provide nice cover to that. |
Monday Feb 26 |
| Hiking 15:00 [1] | |
| weight:148lbs |
| As there seems to be offence taken about considering snow shovelling as training, I'll report about the hike I took this morning. It was really nice in beautiful winter conditions with about 3" of new snow at 28 deg. The route was rather zigzagy with zigs of about 30' followed by a zag of equal distance. At the end of each zig, a bit of back exercise routine was included though not added separately. No lifting was involved in the zag. The zigs did include pushing a snow shovel around, but that also is not included. May wear the FR next time to measure the accuracy of the route. |
| |
| C • That's some hike! 5 |
Sunday Feb 25 |
| Trail run 1:06:00 [1]6.0 mi (10:59 / mi) | |
| weight:147lbs shoes: Attack II |
| Purple (sort of) - 37, grey sun. "Plan was to" do the Purple Trail loop, but snow, or rather ice conditions caused a change. The dense snow of a while back remains and a bit of snow, inch or so, fell Friday to renew the cover. The new snow is nice, soft, provides good traction. The old snow, where the sun had gotten to it today, was soft enough and ok. The old snow that the sun or warmth had gotten to and then refrozen without any of the new snow was slick. This was in a few areas esp under the thick pines or hemlock stands. Of course, those bits were usually on the sides of hills for a threatened slide into whatever...a Wyatt type experience without the river. And of course we forgot our slip-on studs - duh!
Main woods road was ok but as soon as we tried the single track Purple trail we hit a very slick side hill. A guy and his dog were heading towards us. A good sign? No! They were bailing. He just had Bean boots and the dog, a husky type, looked ready to pull him off. So we also bailed and headed into nearby fields with nice fluffy covering of snow. Did the rest of the loop up to the final section of Horse Tr, again a section along the side of a steep hill in a hemlock stand. Always slick and today we barely started in. Headed up a long reentrant to the road instead.
Nice easy recovery run but we're both weary. Last week didn't provide the needed recooping. Think we'll take it more easy this week until NC. |
Saturday Feb 24 |
| Road run warm up/down 25:00 [1] | |
| ahr:110 weight:148lbs shoes: Salomon XA 2 |
| Springfield - 25, strong wind. Jog around to warm up, loosen up, check the snow conditions on the hills. The final down hill looked fine when we jogged up it. The start hill looked good from the bottom and all the other parts of the roads also looked good. So didn't go up the start hill.
Another jog around after to shake out the legs. Still, had a soreness in R calf when got home. Seems to have recovered. |
| Road run race (10k) 48:35 [4]6.3 mi (7:43 / mi) vdot: 42.1 | |
| ahr:165 max:178 shoes: Salomon XA 2 |
| Snowstorm 10k - Started off ok and clean up the hill. Plowed to the gate but a mess beyond and the roads had lots of icy patches for the first mile or so. Felt ok and had good flow going but probably too hard as HR was in 170s much of this. May have just been the start reaction. Then settled into 165-168 range and seemed to get heavier as went along. 4th mile was brutal with strong wind up along by the grand stand and worse going by the toll booth, a real slog like hills. Rest was ok but spent by then. Last of the series and slowest by a min and a half, 2' slower than best.
Lyn was 48.05. She went by at about 4 mi and graduallygot further ahead. This was also her slowest and 2' off her best this year. |