Saturday Sep 27 |
 | Orienteering 3:40:23 [4]16.2 km (13:36 / km) | |
| spiked:17/28c |
| Susquehanna Stumble, King's Gap, Penn. Warm, humid, occasional pleasant breeze. Woods have lots of low bushes (sometimes mapped, sometimes not). 4 windows (go to every control in window in order or your choice). We arrived right at the start time and had to rush to get ready (the start was delayed about 10 minutes or so, so we didn't start late but we were rushed). I made most (all?) of my errors early, and was seeing people like Don Davis & Francis Hogle. Not to worry, it's a long race. Eventually I settled down and started orienteering better. A little low on water early on; saved by the aid station near the end. Mostly on my own, esp. between 7 (left Francis) and 16 (caught Mike Ball). Mike and I stayed in contact until the aid station. From there (a long road/trail run) I ran hard (as hard as I could considering I'd already been orienteering for 3 hours) to the final window. Started seeing/catching people -- first Tim Good (beat), then Mark Cornish (finished behind) and Ted Good (beat) then David Onkst (finished behind). Took trail/road option all the way from the window (ended at control M to be closer to the trail) to the cutoff to the final control. Passed Ted on the road; he was walking to stave off cramping and his only goal was to beat Tim. Managed to stay ahead of him to the finish. Beat! Minor problems -- a blister or two, sore muscles but nothing too bad. Looking forward (???) to the Highlander next week -- only 10 km further! |
| |
|
Long - Splits |
Friday Sep 26 |
| Biking 49:10 [3]10.7 mi (4:35 / mi) | |
| |
| Quill Point - Fletchertown - High Bridge - WB&A trail east- detour to new development & back - trailhead at Race Track Road - WB&A trail west - Bell Station Rd - Prospect Hill - Fletchertown - Quill Point. With Nadim in fading light. Left knee a bit sore, otherwise okay. Temps dropping as we rode, so pleasant. |
Thursday Sep 25 |
| Nordic Track 42:38 [3] | |
| |
| Thought I'd go for a bike ride -- a beautiful day today -- but I've been working from 5:30 am 'til 3 pm this week (ie, getting up early!) and after fighting rush hour traffic and going grocery shopping, I didn't feel like dealing with a bike ride. So I unwound for a bit, went through the mail, had some potato chips, and then tracked. Felt good. |
Tuesday Sep 23 |
| Track 31:17 [2] | |
| |
| Warm-up, cool-down, recovery laps |
| Track 6:59 [5]1.6 km (4:22 / km) | |
| |
| Intervals on the track. Got there a little late due to my acupuncture appointment, so did 4x400 (rather than 800s or more 400s). Hamstring was a bit noticeable, as were other various body parts (leg related), but nothing was screaming at me. Goal pace was 1:40 - 1:45; a bit off on the first one when I had no idea what my pace was since it's been so long since I've run "fast." Splits: 1:47, 1:45; 1:44; 1:43 Around 70 degrees, moderately humid, pleasant. |