Sunday Aug 19 |
 | Orienteering race 55:34 [4]7.3 km (7:37 / km) +220m 6:37 / km | |
| ahr:158 max:171 shoes: O-VJ-Grey-Spikes |
| Very technical course at FCE.
2nd by nearly 3 minutes to a little-recent-training Sergei Zhyk, who ran in running shoes...
Looking at my run with a fine tooth comb, I think I lost 7:55, almost all of which was due to rough map reading instead of good compass work. When I did well, I was compass and pacing from feature to feature on attacks. When I did poorly, it was because I was rough compassing a leg.
E.g. lost 30 seconds when branching right to the 1st control and missing the 2nd trail because I turned 'about the right amount' instead of compassing.
1-2 lost 1 minute due to too rough compass at start which put me through too much rock, then I was hesitant at the end not knowing if I really was on the right creek. 2-3 I read the wrong hill slope change instead of following my compass more solidly. 3-4 I overshot left and had to loop back. I was following my compass better here, but 800m is too far to go on a compass w/o a reset - I should've been picking off features along the way - instead of looking for very-large-scale slope changes. My contour plan was aim to the right of the saddle. But the saddle was flat (no non-form-line contours in it) for a 100x200m area - way to big for the precise nav. needed. 5-6 I didn't follow the compass hard enough downhill and ended up losing 1:30+ in too-much-rock...
All that said, it was pretty fun running and figuring out the map. I've just got to get my French Creek compass-focus on a little more tightly before the start next time...
GPS dist. was 8.5, climb was 250m. Physically I didn't move well. I think I'm wimpy in the rain, it was 1pm (too long after breakfast), I was possibly a little bit sick (Oriana was sick with something I may have had a touch of) and yesterday's race probably took a little edge off my pace. If I could run this the first time in 50, or go back and run this in 45 I'd be pretty happy. Yet I've still got a ways to go. I suspect that were this a WOC qualifier, I'd have to run it in close to 40 to have a chance of A-finalling. And the way TG's running this WOC, he'd probably run have this Red in as little is 33-35 minutes...
Maybe I'll try a rerun this Fall after dropping Oriana at school. |
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| C • FCE 1 |
| Running warm up/down 4:00 [2]0.6 km (6:40 / km) | |
| shoes: O-VJ-Grey-Spikes |
| 3 minute warmup, 1 minute cooldown. Slacker. |
Saturday Aug 18 |
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| Event: WOC 2007
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| Running warm up/down (Paved, Grass) 22:40 [2]4.2 km (5:24 / km) +10m 5:20 / km | |
| ahr:133 shoes: R-NB White Shoe (531's)s |
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| Running race (Paved, Grass) 18:28 [4]5 km (3:42 / km) +15m 3:38 / km vdot: 54.7 | |
| ahr:171 max:177 shoes: R-NB White Shoe (531's)s |
| Refreshingly cool morning. Ran a mostly flat, 60% paved, 40% grass 5k race and had three PRs. Highest place ever in a running race (I won), 18:28 for 5k, and that was my best ever VO2 score at any distance. Nice morning.
I didn't eat too much - just 1 oatmeal bag and some fruit about 2 hours before the start. Got there in plenty of time to warm up easy for 15 minutes. Enjoyed the cool weather.
I've still got a ways to go though. I'm not only well off WOC pace (per other comment), I'm also 29th APer in 5k's thus far this year, per http://www.attackpoint.org/runperf.jsp |
Friday Aug 17 |
| Running 1:15:39 [2]12.98 km (5:50 / km) +254m 5:19 / km | |
| ahr:137 max:155 shoes: R-NB White Shoe (531's)s |
| Warm evening & I decided that since I was planning a 5k the next morning, that I'd bag the hill intervals. Training is getting a bit off plan... |
Thursday Aug 16 |
| Running (Paved, Night) 18:24 [2]3.59 km (5:08 / km) +35m 4:53 / km | |
| ahr:132 max:154 shoes: R-NB White Shoe (531's)s |
| My 2nd Wednesday run was in the wee hours of Thursday morning. This plus the R-IT work seem to really help my R-IT & hip & knee relax (or at least soak in some endorphin...) |
| Strength (Hip & Ankle & Pineapple) 9:00 [1] | |
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| 110 R-Clock-Squats (spacing out cuz it's 1 am, but somehow kept count even though I wasn't doing it entirely consciously - pace-counting training at work...) |
| Running (Grass, Paved) 47:40 [2]7.71 km (6:11 / km) +50m 5:59 / km | |
| ahr:138 max:153 shoes: R-NB White Shoe (531's)s |
| R-calf getting better (it was sore since the 1/2 marathon) and R-IT/knee feeling better too. Neither quite 100% though. |
| Strength (Hip & Ankle & Pineapple) 6:00 [2] | |
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Wednesday Aug 15 |
| Running (Trails, Grass) 1:14:59 [2]12.11 km (6:12 / km) +200m 5:43 / km | |
| ahr:134 max:156 shoes: R-NB White Shoe (531's)s |
| Cut my planned 2 hour run short because my R-IT was really sore. I've failed to do much IT DT & clock-squats yesterday and Sunday, which is presumably related. Esp. after yesterday's run got pretty sore and no-DT I should've known I had this coming. Max HR came at a fairly slow point in the run as I had to dance & stare down a jumping, barking dog.... |
| Strength (Hip & Ankle & Pineapple) 5:00 [1] | |
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Tuesday Aug 14 |
| Running 1:25:00 [2]14.4 km (5:54 / km) +200m 5:31 / km | |
| ahr:135 shoes: R-NB White Shoe (531's)s |
| Babysitter arrived too late for me to do intervals, which isn't all bad as I'm not well recovered from the 1/2 marathon, and my R-IT is bad enough. So I ran 80 easyish starting with a baby jogger for 15 minutes and then park trails. Non-mowing of the fields is getting awfully bad, with some of the large fields getting sizable blackberry patches in them. |
Monday Aug 13 |
| Strength (Hip & Ankle) 5:00 [1] | |
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| & Pineapple & R-IT stretch. Good news is the R-IT was sore during today's run - but the inside of the R-knee was 95% fine. I can work the IT w/the DT pineapple, so that's good news it hurts. |
| Running (Trails) 48:50 [2]8.51 km (5:44 / km) +210m 5:06 / km | |
| ahr:135 max:147 shoes: R-NB White Shoe (531's)s |
| Angelica's loop, more or less. A bit more forest diagonal entering & leaving Mt. Joy, and took Wilson Rd. on the way back. |