Friday Nov 30 |
 | Gym (Treadmill) 22:10 [3]4.82 km (4:36 / km) | |
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| 8:00am - 4 x 1/2 mile repeats at 6 min/mile - time includes warmup / cooldown. |
Wednesday Nov 28 |
| Gym (Treadmill) 30:00 [4]6.25 km (4:48 / km) | |
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| 6:10am - 1/2 mile repeats (x5) at 6mph - time/pace includes warmup/cooldown |
Saturday Nov 24 |
| Trail Run - Tempo (Sampler/Moonlight/Hemlock) 1:07:45 [3]12 km (5:39 / km) | |
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| 8am - cool, cloudy - ran with Deb & Bob - was only going to do sampler as warmup, opted to go the distance for a longer run. Raining lightly at end. |
| Orienteering - Event (Mt Tom - All 18) 1:00:00 [4]6 km (10:00 / km) | |
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| 10:30 - Ran circuit CCW - most others seemed to go CW. Probably 3 minutes total errors. Good run but slower than Peter, Abi and Will by about 10 minutes. |
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- Splits |
Sunday Nov 18 |
| Orienteering - Event (Boxford SP - Red) 1:32:19 [3]6 km (15:23 / km) | |
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| 11:15am - sunny, pleasant and a downright awful run. 11 controls, only two of them cleanly and one of those had a missing flag (streamers were in place though) It easy to blame it on the map since a lot of rock features (boulders, cliffs & stonewalls) I encountered in the woods were not on the map, but I should have switched to bearing/pace counting but reluctantly continued to use faulty attack points. Example - run fast rough bearing to stonewall and then cut in - but there were three other unmapped stonewalls that I came to before the correct one. (I wasn't pace counting either). Another case the map showed a distinct 75-80 meter gap in a stonewall - great attackpoint! Problem is there was NO GAP in the damn stonewall - I went probably 250m too far (vegetation and visibility were lousy) before realizing my mistake. 9 mistakes like this and you end up with a pathetic time for a 6km course. But it was a good workout since all the extra running I did probably accounted for another 3-4km.....
Oh well - last meet of the season next weekend at Mt Tom - perhaps I can redeem myself. |
Wednesday Nov 14 |
| Gym (Treadmill) 10:02 [4]2.4 km (4:11 / km) | |
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| 6:15am - short run - brisk uphill for 0.75miles at 5%, then increase speed and fast downhill -5% for 0.75 miles... |
| Gym (Treadmill) 5:53 [2]0.8 km (7:21 / km) | |
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| warmup / cooldown |
Sunday Nov 11 |
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| Event: Blue Hills Traverse
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| Orienteering - Event (Blue Hills Traverse) 2:40:03 [5]14.8 km (10:49 / km) | |
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| 11:00am - a good race (see splits) and was running in 4-6th place for most of the race, about a minute ahead of the pack until messing up #20 (about 90sec lost) and shortly thereafter running out of gas. Legs felt fine, no cramping etc, but just no energy to run on. The last 4 controls were at a slow jog, fast walk, but direct and exact on navigation.
Have been using baseplate the last three races since thumb compass got trashed at Boulder Dash - I think I tend to drift less with baseplate - will stick with that instead of getting a new thumb compass. |
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- Splits |
Wednesday Nov 7 |
| Gym (Treadmill) 15:20 [3]3.2 km (4:47 / km) | |
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| 6:15am - easy 2 miles with a fast 800m at the 1.25mile mark. HR stayed pretty steady at 135 (75%) with the exception of the 'sprint'. No warmup or cooldown today... |
Monday Nov 5 |
| Gym (Treadmill) 17:47 [5]5 km (3:33 / km) | |
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| 10:15am - 5km hard - level for first half, downhill on second half |
| Gym (Treadmill) 22:13 [2]3.05 km (7:17 / km) | |
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| 5min Warmup, and then some hills / cooldown after 5km speed. - 5miles, 40 min total workout |
Saturday Nov 3 |
| Trail Run - Tempo (Kevin's 8-mile loop) 1:25:00 [3]12.87 km (6:36 / km) | |
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| 7:50am - rainy, about 60F. Ran w/ Kevin & Bruce - Sampler --> Moonlight --> Parker Road --> Big Hemlock Trail --> Soapstone --> Quarry. Kevin said this will probably become his standard Sat Run for the winter - so from here on out will just refer to this loop as K8
Slow-Moderate Pace - fogged glasses and wet leaves made footing tenuous... Good workout though, beat at the end... |
Friday Nov 2 |
| Gym (Treadmill) 52:16 [4]10 km (5:14 / km) | |
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| 11:00am - Hill workout - 1min each at 4/2/6/3/8/4/10/5/12/6/14/7/16/5/16 with level or downhill intervals between each pair. Time/dist includes warmup/cooldown - which was quite long today - HR refused to come down after the last couple of 16% hills... |