Training Archive: peggydIn the 7 days ending 2005-08-27:
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| S | M | T | W | H | F | S | |||||||
Saturday Aug 27 | ||
| Event: QOC Fountainhead Regional Park Sprints | ||
| Road run warm up/down 6:00 [2] | |
| Before Sprint 1. Also on grass. | ||
| Orienteering race (sprint) 42:22 [4]*** 2.6 km (16:18 / km) +160m 12:28 / km | |
| Sprint 1 at Fountainhead. I went first. Got confused & started heading to 12 instead of 3 (a mess of controls all close on the map), but my worst error was with Dave O, when we overshot & headed up the wrong valley and onto the wrong hillside; when I checked my compass it was clear we were on the wrong hillside, but I didn't correctly identify the one we were on. Dave headed up to another hillside, and things kind of matched up, but no control. Finally I figured out where I was and made my way to the correct hillside.
The map was blown up to 1:5000 from a 15+ year old map ... LOTS of unmapped, well-established trails, and not the detail we're used to for this scale. Woods were a bit dark as it was raining lightly and was around 5 pm. Woods were mostly very nice, but hilly. | ||
| Orienteering race (sprint) 49:28 [4]*** 3 km (16:29 / km) +140m 13:22 / km | |
| On the other side of the parking lot in Fountainhead. People took longer on #1 than Jon expected so we got a somewhat later start on the second one, which got us into duskier conditions. I was doing very well until the 9th control, when I made a parallel error, losing several minutes. Nadim caught me on the way to 11 (penultimate) and we headed out to 12 at the same time. I'm not sure I ever found it. Was pretty sure I crossed the trail at the formline hill, but there was no streamer in the reentrant I expected to see it in. Finally I went over the ridge -- though on the map it looked like it was pretty small so I didn't think it was right -- and found a streamer. So I headed down the hill to get to the trail to the finish ... but when I got to the bottom, things didn't match up. I decided I had found #1 again instead and reattacked ... ending up in the same reentrant I had wandered in before. I decided to give up and I headed down the trail to the finish, checking out another reentrant on the way. I'm still not sure what I did or where I was; Jon is counting it as legal. With such a poor result, I could just as happily be DQ'd, but it doesn't matter much.
It was dark in the woods, hard to read the map (the light and the rain combined did make it tough). And it wasn't too warm, probably in the upper 60s. Kind of refreshing to be chilly! | ||
| C • 1 | ||
Sprint #1 - Splits | ||
Sprint #2 - Splits | ||
Friday Aug 26 | ||
| Trail long 1:36:23 [3]9.8 mi (9:50 / mi) | |
| C & O Canal Towpath. Started at Lock 10 and ran downstream, just past Chain Bridge to mile marker 4 and return. I wanted to do 90 minutes, then when I saw the bridge I thought I'd turn around there -- but I was close enough to the next mile marker that I decided to go to it and return.
Started out very leaden but improved somewhat. It's hard to run for this long (which I know isn't long but for me, right now, it kind of is) on a flat trail -- much more tiring than 96 min in the forest would be at the same level of effort. Pleasantly cool, well, upper 70s but that feels cool these days; overcast; a bit humid with a few sprinkles several miles in. Splits: 9:30 (undetermined distance, from the car to the 8 mile marker), appr. 9:50, 9:43, 10:02, 9:40, 9:54, 10:13, 19:05 (two miles, somehow missed seeing one), 8:26 for the undetermined distance from mile marker 8 back to the parking lot. | ||
Wednesday Aug 24 | ||
| Woods run warm up/down 49:00 [2] | |
| Warm up and recovery between intervals; Great Falls, MD uplands. | ||
| Woods run intervals 26:00 [5] | |
| Original plan was to do a up & down ladder, but I realized I didn't have my timer for that and it's too hard to do with a watch. So I decided to just do one minute intervals with one minute recoveries, running at around sprint speed. I planned to do 25 but I believe I miscounted and did 26. Avoided the crappy woods and the big hills, was a bit wimpy there but my goal was to keep running hard and hills would have slowed me down. Hills are for another day.
Felt basically okay. The weather is getting better. Low 80s, very low humidity. The spider webs were out ... I spent much of my recovery minutes pulling the spider webs off my body -- Yuck! | ||
| Trail warm up/down 8:00 [3] | |
| Back on the trail to the parking lot at the end of intervals. | ||
Monday Aug 22 | ||
| Road run 34:25 [2] | |
| Around the neighborhood, to the Georgetown Branch trail, to Chevy Chase, & back. Legs felt heavy and I never felt good. A real struggle to even go this far. | ||
Sunday Aug 21 | ||
| Biking 2:05:38 [3]25.38 mi (4:57 / mi) | |
| Nadim headed out for a long ride in the wilds of Virginia somewhere. Too much for me; I rode from home on the country roads-turned-suburban roads in Potomac. Too hot to run so this was a good workout to do instead. Getting the hang of the pedals; they worked fine most of the time. Still not good at getting back in after stopping for a light.
Rosedale-Battery-Park-Huntington Pkwy-Bradley-Kentsdale-Newbridge-Democracy-S. Glen-Glen Mills-Boswell-Piney Meetinghouse-Glen-Broad Green-Eldwick-Falls-Bells Mill-Stapleford Hall-Democracy-Newsbridge & back the same way I came out. Got to S Glen & Glen Mills/Glen & had to decide if I wanted to go further. Decided I'd just go out & back on Glen Mill, but when I got to Boswell I thought, what the heck, I'll keep going. And it was fine, and the road was nice. Too many big new houses for my taste. Some areas had very little landscaping, & not many trees. Yuck. Lots of open house signs. Kind of tempted to stop in but I didn't think the realtors would appreciate that. | ||
| C • Pedals 4 | ||