Sunday Nov 11 |
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| Event: DVOA - Ridley Creek
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 | Orienteering race 2:11:23  *** 23.83 km (5:31 / km) +610m 4:53 / km | |
| ahr:156 max:172 27c shoes: R-NB 531's |
| DVOA Long O' Champs, set by Clem. Very nicely done. Took 1st DVOA, but Lacho got my by 6 minutes (after being nearly the same half way), and Vadim was awfully close given his injury & relative rest associated therewith. Iliana was less than 20 minutes behind. Used GPS+RouteGadget for the first time. But no one else posted routes. Lacho, Iliana & I did discuss though. |
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| C • I've posted mine, but I did... 1 |
| Running warm up/down 6:00 [2] 1 km (6:00 / km) +20m 5:27 / km | |
| shoes: O-VJ Integrator Spikes |
| Warmup only... Too wasted for cooldown |
Saturday Nov 10 |
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| Event: Venice Street O
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| Note | |
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| Cleaning up the US Champs maps, I just noticed that there was substantial overlap between the Day 1 and Day 2 Blue courses. Day 2 5-11 is a loop over the same area as Day 1 3-12, and the purple lines cross 6 times.
This is the first time I've ever had cross-over from Day 1 and Day 2 and didn't notice it. I think it's because this event took so much focus on the detailed navigation & because with all the parallel features, crossing the same hill/feature at 30-degrees different on Day 2 it looks different enough that it could be anywhere... Interesting. |
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| C • Crossover 2 |
| Running 24:43  *** 4.27 km (5:47 / km) +58m 5:25 / km | |
| ahr:99 max:140 shoes: R-NB 531's |
| Mostly little spurts between places I was standing while field checking Wilson park. It's definitely complete enough for the Marathon. |
Friday Nov 9 |
| Running intervals 28:57  5.13 km (5:39 / km) +85m 5:13 / km | |
| ahr:142 max:170 shoes: R-NB 531's |
| One 4-minute flat-grass then hill interval, then 3 hill surges ranging from 1:30 to :55. All during a time-limited run mapping Mill Rd. Park trails & fields. |
| Running hills 49:40 [2] 7.88 km (6:18 / km) +240m 5:28 / km | |
| ahr:133 max:149 shoes: R-NB 531's |
| Slow hill loop near home (PM run) |
Thursday Nov 8 |
| Running 45:54 [2] 5.0 mi (9:11 / mi) +100m 8:39 / mi | |
| shoes: R-NB 531's |
| I forget what I did, but my watch says I ran 45 minutes... I should update this more promptly... |
Wednesday Nov 7 |
| Strength (HIp & Ankle) 5:00 [1] | |
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| R-knee was generally sore after today's long run so IT-pineapple & hip squats were on order and ankle did something too. |
| Running long (Grass, Paved, Dirt) 2:08:31 [2] 21.37 km (6:01 / km) +300m 5:37 / km | |
| ahr:132 max:149 shoes: R-NB 531's |
| Mill grove map data collection |
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| C • Are you making a map using ... 5 |
Tuesday Nov 6 |
| Running (Trails, Forest) 59:33  10.76 km (5:32 / km) +110m 5:16 / km | |
| ahr:134 max:168 shoes: R-NB 531's |
| VF Fatlands out and back lots of rough trails/forest on the way out. 3x2 minute then 1x400m intervals on the way back. Just pacing Angelica on the 1st 3 and a little harder (to 88 seconds) on the last 400m. Easy intervals for 3 days after US Champs.
Was thinking about running a 2nd time, but I'm not sure how that's going to fit in my day, especially we dark-cold-late being one of the schedule-easiest options... |
Monday Nov 5 |
| Note | |
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| Am I not pushing as hard as I should? My AHR at the Team Trials (and the NC A-meet too) was much higher than the US Champs... |
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| C • low HR 2 |
| Running 38:58  6.53 km (5:58 / km) +78m 5:38 / km | |
| ahr:125 max:141 shoes: R-NB 531's |
| Standing around talking to my mom (who was in town for a bit) before I started, I looked at my watch and my HR was 37. Lowest ever when not trying really hard. I wonder how low it goes when I sleep.
Turned of the level 2 beep and noticed that I was comfortable running at ~120 HR. Kinda low, and probably not that worthwhile, but after 3 racing days in a row I was doing this on purpose. |
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| C • HR 120 worthwhile? 1 |