Sunday Jul 4 |
 | Trail 4:00 [2] | |
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| Warm up for sprint o, mostly on grass. Wow, already feel tired. |
| Road run 17:59 [5]2.68 km (6:43 / km) | |
| 18c |
| US Team Fundraiser sprint o', King of Prussia, Kingswood Apartments complex. By virtue of my advanced age and my fairer sex, I got to start 6 min ahead of the M21s (of which there was only Clem, I think), along with Bill Shannon and Darcy Good. Given that the winning time was predicted to be 13-14 min, Wyatt thought I had a chance to win. The course was tough, with controls and lines all over; you really had to pay close attention. All the buildings looked alike, and the parking lots didn't vary a whole lot. But there was also a fair amount of contour info to read to make the best routes; I didn't always do that. Ran hard the whole way (except into and out of #16, when I didn't see the trail and went through the very thorny woods, slowly). Didn't lose Bill and Darcy until the long leg to 10. Just barely beat out Ted Good & Nadim overall, though my time was 4th fastest (Ted, Nadim, Clem, me). Great fun, really challenging. I'm glad we drove 2.5 hours for an 18 min race!
Humid, warm, but not horrible. |
| Orienteering 24:44 [5]3.1 km (7:59 / km) | |
| spiked:4/5c |
| Time Trial, McKaig Training Loop. Mass start; the guys got ahead on the trail and I was alone for the whole course. Tried to go up the hill to #1 through the woods but I kept running into the trail and finally just took that. The map doesn't show the bends of the trail too well. The guys passed me the other way as they were heading back down the hill to #2. Spiked #2. #3 at a trail junction, impossible to miss. Through the woods to the road to #4; getting to the road I slipped on a loose dirt ditch, falling and jamming my spine. Felt it in my neck, but my lower back also hurt later. Neck still hurts Monday. #4 easy. #5 straight through the woods, hit a bit to the left. To the finish, I took an unmapped trail across the stream until I realized it wasn't right (Chuck Crabb did the same thing but continued on to the neighborhood and took roads back, running across someone's deck in the process...). The woods on that side of the creek were green so eventually I crossed back and ran to the correct trail. Took the field to the finish. My split from #5 to the finish (the same leg as the start to #1, but downhill vs up) was slower than to #1 because of that little detour. First woman to finish. Felt pretty tired after the sprint o' but I did okay. |
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Sprint - Splits |
Saturday Jul 3 |
| Road run 35:09 [2] | |
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| Putting out the controls for the East Bethesda street o' for the Summer Short Series. I used 3"x3" 2-d plastic controls, with control codes being the initials of elite US orienteers from about 15 years ago. For time off, the participants had to identify who the initials went to. Some of the folks are pretty obscure now if you didn't orienteer back then. Mitch Bentley, where are you now?
Slow jog, in the order that made the shortest distance. Warm & humid but fine at that pace. |
Friday Jul 2 |
| Biking 51:00 [1]5.17 mi (9:52 / mi) | |
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| Reconnoiter around East Bethesda. Almost didn't bike when I had a hard time with the air and the tires ... darn new stuff! Bike computer said 5.17 miles; OCAD says 4 km for the course ... of course, I was not riding straight line but I find it extremely hard to believe the discrepancy can be correct. Think I got OCAD set up correctly, think the bike reads in miles not km ... don't know. Very slow ride, lots of stops for notes. Never even had to change gears. Hot day but didn't really notice on the bike. |
Wednesday Jun 30 |
| Woods run 52:52 [3] | |
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| Checking out Blockhouse Point Conservation Area w/ Nadim. We had just a topo USGS-based map. The map at the parking area had lots more detail & showed all the trails. We did some trail running but mostly through the woods. Some very nice woods, some less pleasant woods. Hilly area. Lots of spiderwebs. Should be mapped, for sure. Felt okay. |
Tuesday Jun 29 |
| Trail 15:00 [3] | |
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| C&O Canal Towpath, from parking lot at Old Angler's Inn to Billygoat trail; on the way to and back from the woods of Bear Island. |
| Woods run 32:44 [3] | |
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| Bear Island, Great Falls, MD. Just woods running, no map, no speedwork. It's been a while since I have been in the woods. While cleaning/organizing last week, I came across a letter from the dearly departed Gubba. He had just been to a coach's workshop at the OTC in CO and, after saying lots of other stuff, he ended, "bottom line, to get good at running in the woods, you have to run in the woods." Duh, but how often do we do that? It's been several weeks since I just ran in the woods, so that reminded me of it's importance. And my work schedule is normal this week. The undergrowth is at its summer height, knee height in places which covers the rocks & is a bit scary. But the rockier (ie, more fun/interesting anyway) areas don't have much undergrowth. LOTS of spiderwebs everywhere. Yuck. Left knee & adductor muscle sore. Weather delightful, low 80s, low humidity. |
| Stretching 4:00 [2] | |
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| Mostly legs, some arms, after running. Felt good. :-) |
Monday Jun 28 |
| Cross training 14:00 [2] | |
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| Exercise bike, just loosening up before weights. |
| Weights 21:00 [3] | |
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| Legs, trunk, arms -- all the Nautilus machines we've got. I think I'll be sore tomorrow. |