Training Archive: walkIn the 7 days ending 2007-04-28:
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| S | M | T | W | H | F | S | |||||||||
Saturday Apr 28 | ||
| Event: West Point A-Meet | ||
| woods run warm up/down 30:00 [1] | |
| shoes: VJ Integrator | ||
| West Point Day 1 - 60, greyish. Running to start, running in blueberries around start area, stretch, more jogging about. Felt pretty good and loose.
More warm up before the Sprint. | ||
| Orienteering race 1:25:42 [4] *** 5.49 km (15:37 / km) +275m 12:29 / km | |
| spiked:6/11c shoes: VJ Integrator | ||
| WP Day 1 Green - Embarassing run! Totally blew #1. The remote start location lined up almost perfectly with #2. And that's what I headed for. Ugh! Was about 2/3 to 2 when realized the slight problem with my course running and headed back - 3' error?
Then got to top of big climb to 4. Somehow followed contours around and disconnected from map/compass. Tried to figure location and then wondered why compass pointed in the strange direction. Must be an iron patch of rocks. Moved over a bit. Compass stayed the same and the sun even had the nerve to agree with the compass! Then saw Weyant's Pond to wrong side and lined up with the pond on the map. So headed off in the "wrong" direction, which actually did work. Loss ~8' By then was quite disenchanted with the run and let other runners bother me, making bad route choices - like leaving 8, went way L to avoid cliffs and hit marsh instead. Had to squeeze between cliffs and marsh. Loss 3' So well down on Green but still 1st M60 by about 2'. Hmmm. | ||
| Orienteering race 19:18 [4] *** 2.2 km (8:46 / km) | |
| spiked:18/22c shoes: Attack II | ||
| PG Sprint @ WP - Fun sprint around Camp Buckner. Generally clean and mainly tried to keep from getting trampled by all the hotshots wizzing by. Main difficulty was reading course, lines blended too wel with the contours and extra dark printing.
May have 1st M60. | ||
Green-1 - Splits | ||
Friday Apr 27 | ||
| Trail run 40:00 [1] 3.0 mi (13:19 / mi) | |
| weight:147lbs shoes: DS Trainer X | ||
| Short loop - 48, lt mist turning to lt rain. Good run with series of strides/rcy to get form flowing. | ||
Wednesday Apr 25 | ||
| Trail run 58:00 [2] 6.0 mi (9:39 / mi) | |
| weight:148lbs shoes: DS Trainer X | ||
| Purple loop - 60, greyish. Good run that turned fiesty at times. Going up hill to gate, Lyn was ahead and I started to pick it up to work the hill. Well - she was determined that I wouldn't pass. And that's how it stood. Then we took off down the trail, and I got to watch her lovely form. So became a very good effort. | ||
Tuesday Apr 24 | ||
| Trail run warm up/down 15:00 [1] | |
| weight:148lbs shoes: VJ Pro 1 | ||
| Pond Mt along trail over to Fuller Pond - 70, clear, nice. | ||
| Orienteering (Hills) 41:35 [4] *** 3.75 km (11:05 / km) +133m 9:25 / km | |
| spiked:11/14c shoes: VJ Pro 1 | ||
| Pond Mt - After dropping meet kit at Goodwins, stopped here for some O work. Laid out a couple short courses for us to work on. Start was near Day 1 start of last A meet and using the area along the E side of the road. This was the hill course: 4 ups to point features with downs going N, then up to ridge going S dropping to the flatish area over the marsh and back. Nice work out in fairly vague area on map with vague colors - browns blended in with the green. Supposed to be lite green but printed darker. Used several charcoal pits, mapped brown. So bit hard to see detail of contours/pits.
Great fun. | ||
| Orienteering 31:40 [4] *** 2.74 km (11:33 / km) +69m 10:16 / km | |
| spiked:8/9c shoes: VJ Pro 1 | ||
| Pond Mt, Round 2 - Lyn was still out doing a 4k version of the control sites with longer legs to try more route choice, nav practice. So after a 15' break for water, shot, etc went out for a shorter, flater version. Good run though could tell was starting to get tired as started to catch sticks. Told self to be careful, and next thing that happens - caught toe for a big splat going to 4, tripping over a downed tree and nicely scraping L shin. Otherwise good time.
OMA - Toe was fine. Draining worked and only slight dullness to it. Heel was ok with a coating of Nu-Skin. Back ok once get going, but doesn't like getting out of cars. Now to get shin fixed. AOWN - Leaving 8, climbed the small cliff to continue and flushed a big bird out of a small shrub. Fluttered away and out of sight. Probably 2' wing span. Generally brown. just saw from behind so not sure what it was. | ||
| Strength 30:00 [1] | |
| Garden - Time to start getting things ready, turned over the rye in two of the rows. Saw that the local nurseries have veggie flats in during MwM, so better get organized. | ||
Sunday Apr 22 | ||
| Trail run warm up/down 20:00 [1] | |
| shoes: VJ Integrator | ||
| Surebridge - jog out towards Day 1 start to loosen up, stretch, and then climb. Calf still knotted but ok. | ||
| Orienteering race 55:35 [4] *** 4.8 km (11:35 / km) +175m 9:48 / km | |
| spiked:9/11c shoes: VJ Integrator | ||
| Surebridge Day 2 - 70, clear. Good run, esp having psched out most of course Sat night. Still had trouble in same mt laurel as Sat on way to 7. Plan was to run white/red dot trail if this kind of leg came up. Well it did and I got on trail until it craftily zigged around a cliff and I went straight and lost it. Then tried to push thru the laurel. Eventually got to the tr and back up to the mt laurel rough open w trees area. Probably should just have gone straight at that point - up the way I came down Sat. Or even better seems to have been to go R out of 6 to bottle tr and up stream reentrant. Trouble with planning too far in advance.
OMA (Old Man Aches!) - Calf went ok. Developed hot spot on L heel going to 7 which was rubbed bare when took sock off. Shoe stitching in area worn loose so maybe that's it. Going down hill to 9, caught toe on stick and could see only many contours to tumble down and rocks to bounce off. Fortunately recovered but jammed R big toe in process. So reinjured toe that was about half grown out from last incident. At finish toe was swollen and turned from half normal/half blk & blue to all B&B. Very tender on way home - so took my advice to other recently and tried to relieve pressure with needle under nail routine. Trouble is with a half regrown nail is it tends to curve under making getting a needle under difficult. Finally found opening to one side that drained a bit. Pressure still there. So later tried again and able to get under the new nail bit for a major spurt of red fluid and instant relief!!! aah! Still woke up about 3 with major throb and barely able to walk to bathroom. In morning still a bit tender, but is only slightly sore now (8 pm). Know it sounds awful, but no feeling if go directly under nail. AOWN - Got home last night to a destroyed bird feeder. Looks like the sunflower seed was too tempting for the local bears. doesn't like thistle though as both of those were lest alone. Also got home to the welcoming sight of a major flock of daffodills! Amazing what a little sunshime and warmth will do. Very sweet. | ||
Green - Day 2 - Splits | ||