Training Archive: walkIn the 7 days ending 2007-03-31:
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| S | M | T | W | H | F | S | ||||||||
Saturday Mar 31 | ||
| Trail run warm up/down 25:00 [1] | |
| shoes: VJ Integrator | ||
| Fair Hill - 55, grey, lt E wind and felt chilly. Warm up, 15', jogging around. 10' after - easy jog w Lyn. | ||
| Orienteering race 54:23 [4] *** 5.9 km (9:13 / km) +240m 7:40 / km | |
| spiked:15/17c shoes: VJ Integrator | ||
| Fox Chaser @ DVOA, Fair Hill - Day 1, Gr X - Good run felt strong all way around and read map well/carefully as getting trails and in/out of woods is important on this map. Bobbled 1 slightly too L, but went well after that. Brad caught up leaving 3 and went back/forth with him rest of way, finally getting away on run-in. Boomed 14 going R to another control and not making sense. Then saw it down to L, for 1:30 loss. Brad followed me so no loss there.
1st M60 & 5 Green | ||
| Orienteering race 21:31 [4] *** 2.7 km (7:58 / km) +60m 7:10 / km | |
| spiked:10/12c shoes: VJ Integrator | ||
| Fair Hill - afternoon sprint - In addition to the time above, my cool down run time of ~ 8' has been added to the official time. A pity as otherwise it was a pretty good run, only a slight bobble to 7, going to R and overshooting a bit.
So, after a good sprint across the field from 11 to the finish, I walked over to the start to wait for Lyn and chat with Glen and Charlie. While there I noted a runner come across the field and punch a control on the String-O course and wondered why. They looked at me like I had 2 heads! That's the Go control, #12!!! Duh! Oh. Suppose I should go punch. Is that ok? That or put my dibby thing in my pocket and go to the hotel. Decided to see if you can go back out after punching the finish and had a nice cool-down jog around again. And the fancy software totally ignored the first run through the finish. So I get 72 points for the sprint - best ever;-} | ||
| C • Nice run anyway... 2 | ||
Day 1, Green X - Splits | ||
Day 2, Green X - Splits | ||
Friday Mar 30 | ||
| Event: DVOA A-Meet (Interscholastics) | ||
| Orienteering warm up/down 39:00 [1] *** | |
| spiked:5/5c weight:146lbs shoes: VJ Integrator | ||
| Fair Hill - Model - 65, sunny, nice, no snow! Even saw some daffodils on way to check out the start area. Woods nice and open; no leaf out yet but soon. Some soft wet spots.
Easy run thru w Lyn checking out woods, routes, veg edges. Skipped 4/5. Nice course by Sandy - thanks. | ||
Thursday Mar 29 | ||
| Strength 1 [1] | |
| weight:146lbs | ||
| Pumping up the tires. Have been wondering since the popularity of push ups has risen lately, what is their practical value. Here it is - almost the same motion. Adding 5# to each tire (yes - not good) was about 50 pumps per t. | ||
Wednesday Mar 28 | ||
| Orienteering long 1:40:00 [1] *** 5.3 mi (18:51 / mi) | |
| weight:147lbs shoes: Salomon XA 2 | ||
| Northwest Park - 60, sunny, windy, bare with with small patches of snow in shady areas, trails varied from soft and cushiony to wet, muddy. Covered lots of the trails w FR to compare earlier etrex work which was sketchy because of some dense stands of pines. FR held signal much better and gives better track, but doesn't correlate too well with some parts of the usgs. Would have to be lots of bare paper work to map probably as the off parts are in the pines and wouldn't get good pictures anyway.
Generally very easy trot around. Started to feel it towards end. Rest tomorrow and then Fair Hill. | ||
| C • Northwest Park 2 | ||
| Note | |
| Hit the running store yesterday for some new shoes for spring. While there decided to try to see if there were any good jackets, windbreaker shells, to replace the running jacket I've using. Almost hate to part with it, so this will be a supplement. Got the jacket on our Montreal trip to run the marathon - in 1985. Guess it's seen good times. | ||
| Note | |
| AOWN - Carolina wrens seem to be settling in. Had one sitting on the hot tub checking out the backyard, with a mouthful of nesting materials. Later he was at the front feeder and then playing Bobble-head with a "partner"? Cute - they were bouncing around in the bushes.
Also a pileated checked out a tree up back. | ||
| Note | |
| Reading - Gave up on Mission Song, mid way. Story became too predictable and didn't like the voice. He's got to change his story line. Read the last 2 chapters to confirm suspicions. | ||
Tuesday Mar 27 | ||
| Trail run 39:00 [1] 3.0 mi (13:00 / mi) | |
| weight:146lbs shoes: Attack II | ||
| Beaver Trail - 55, grey, wet mushy snow, 2-4", wet bare spots. Easy recovery run. Bit stiff going out, better stride coming back.
Lots of birds twittering away. Need a song recognition system. | ||
| Note | |
| Of interest, noted that time for the race on Sunday was 3.45' quicker than 2 years ago. While checking that, I noticed that my weight is about 4 pounds less than then. Coincidence? Certainly haven't tried to lower weight: Still have ice cream at dinner, a cinnie bun with coffee in the morning (like now;-}. Just good eating and living. | ||
| C • Well... 11 | ||
Monday Mar 26 | ||
| Strength (nycb 2) 55:00 [1] | |
| weight:147lbs | ||
| Good session to loosen up, work out the stiffness from yesterday. | ||
| Note | |
| The route of yesterday's race. Note this is two laps around the course, as can be seen by the increasing mile marks. Also note the few gaps in the trace from the FR, even though the buttons are wonky. | ||
Sunday Mar 25 | ||
| Road run warm up/down 10:00 [1] | |
| weight:146lbs shoes: DS Trainer X | ||
| Collinsville - jog up bike path to loosen up. Forgot after and tightened up some, foot cramped as leaving. Did stretch a bit a home. Bad boy. | ||
| Road run race 1:28:35 [4] 11.1 mi (7:59 / mi) +190m 4:43 / km vdot: 42.3 | |
| shoes: DS Trainer X | ||
| Collinsville Bake-Off, part of HTC Winter Series - 40, grey, little bit of ice on corners.
Two loops from Bakery ccw along bike path, up 202, around reservoir and across dam, down to start. Grab a drink and do it again. Turned into a good run. First loop seemed endless but maybe the gatorade kicked in as had a good 2nd loop and able to push the 202 hill (1 mile long) and continue a good pace. First loop: 45.17; 2nd 43.18. Lyn had a good run at 1.29.50. We both took 3.44 off of our other time running this 3/6/07. Ran with the FR and had trouble several times hitting the wrong button for splits - hit Stop instead. The FR has the buttons switched from all previous watches I've used and it must be something about "teached old dogs new tricks". So lost a few second along the way trying to correct the fumble-fingers. Add Splits: Loop 1: 7.46, 8.05, 8.32, 7.50, 7.34, 4.32 Loop 2: 7.18, 8.02, 8.28, 7.33, 7.22, 4.30 | ||
| C • FR buttons 6 | ||
