Training Archive: bishop22In the 7 days ending 2008-05-03:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| S | M | T | W | H | F | S | ||||||||||
Saturday May 3 | ||
| Event: West Point A-Meet | ||
| Note | |
| slept:6.5 (rest day) | ||
| No time to swim at lunch, so an easy day became a rest day, since I left work just after 3 to grab Zach, pick Walt and Dave C up in Mt. Morris and David L in Bath, then on to West Point. | ||
| Orienteering race 1:10:16 [4] *** 4.7 km (14:57 / km) +180m 12:33 / km | |
| spiked:13/20c | ||
| West Point A-Meet - Middle Distance Red.
I have my splits, but not my map, so I'll have to update this later. Started out conservatively, and it worked well, with a big hill to my right for most of the way to C1. Just had small misses with C2 and C3, but C4 included a nice road run to get the speed up. But that led to too much speed on the way to C5 and I had to relocate. I overshot C8, but I knew I had been left. I found a clearing as I climbed back up the hill to my right, so I thought I knew where I was, but it turned out that I was at an unmapped clearing 50% closer to the bag. I blew C9 badly, less than 100m, almost 4 minutes; I got lost in the combination of mountain laurel and cliffs. C11 was a disaster - I left C10 going the wrong way around the rocks and never really got back in contact with the map, so I did some wandering. I should have gone to the nose and/or stream to the right earlier, and been more careful leaving it, but all said and done, I lost about 10 minutes. Did I recover from the C11 error? No, I immediately lost contact during the 100m leg to C12 and it wound up taking me almost 9 minutes. I was using the thumb compass, and did not get a good bearing, so I wound up heading between the wrong set of cliffs. One could wander for hours near the flag and not find it in this area - there are many more rock features than mapped, and I don't have a discerning enough eye to see the difference. I was a fairly clean on the last couple - well, if you don't count the fact that I took a trail almost the whole way from C13 to C14 while never finding it on the map! I can't let West Point (and the Harriman area in general) get to my head anymore. I need to run hard on the easy legs and take my time if there is no "no-brainer" route. I also need a bail-out plan on every leg, and use it earlier. | ||
| Orienteering race 21:50 [5] 3.14 km (6:57 / km) +100m 6:00 / km | |
| West Point A-Meet - Red/Blue Sprint
Much better than this AM! I started one minute behind Hillary, and caught sight of her near controls 4 and 5, as I had closed the gap significantly. I ran into a small problem shortly afterwards and then a big problem on the leg that took us past exercise equipment that I couldn't find on the map (but there was a control there - I think Ethan Childs punched it). It may have been C10. I then saw David and thought he was going from C1 to C2, having forgotten that he started ahead of me. So, I ignored him, and since I had gone to a control that wasn't mine on the way to C2, I was sure it was my C11, but when I got there, no. I punched C12 and hustled to C13, having seen it while waiting to start. By C15 (if that was the one in the field), I saw that I had closed the gap on Hillary again, to about 30 seconds. I hustled in fairly cleanly, even though I was really running out of gas (this was a long sprint). I almost caught Carl(?) Underwood at the go control - he had started his course the same time I started mine. But I couldn't catch him or Ethan on the way to the finish, after spazzing out a bit punching GO. I was much happier with this race. I split the Saeger sisters on the results sheet (just 5 seconds behind Samantha), and when I left, I was 7th overall on Red/Blue and 1st by several minutes on M45+. Let's see what I can do to build off this for tomorrow. | ||
| C • Much better 1 | ||
| Running warm up/down 18:00 [2] 2.0 mi (9:00 / mi) | |
| Some jogging ahead of both events, including the 1K to the start in the AM. | ||
| Hiking 20:00 [1] 4 km (5:00 / km) +200m 4:00 / km | |
| Walked to the start early with Zach so he would know where to go, then we walked back.
And the walk back to the cars from the finish, including a long bonus loop up and down the hill because we followed someone who thought they knew where they were going, but no. | ||
Thursday May 1 | ||
| Running 20:00 [2] 2.58 mi (7:45 / mi) | |
| Running around during the track meet at Penfield, including one long loop. Pretty exciting, for a dual meet. Details are at my Webster Distance Runners blog, so I won't repeat them here. | ||
Wednesday Apr 30 | ||
| Biking 35:00 [3] 10.01 mi (3:29 / mi) | |
| ahr:124 max:147 slept:6.25 | ||
| Worked from home today, since I attended a funeral. Then I took Luke to his spring hockey game (they lost, 9-4, but Luke was +1 in his second game as a defenseman). So, I had to head over to the Y to leave myself with workout options - jumped on the bike first.
21 min Random Hills-13 @ 89 rpm 2 min w/d 10 min Manual-11 @ 89 rpm 2 min w/d | ||
| Running 22:36 [3] 3.0 mi (7:32 / mi) | |
| ahr:145 max:159 | ||
| Then I jumped on the treadmill. Started at 7.0 mph and went up 0.1 mph every 0.1 miles to 9.0 mph, then backed off to 8.0 for the last 0.9 miles. That took me right up to closing time. | ||
Tuesday Apr 29 | ||
| Running 23:15 [2] 3.0 mi (7:45 / mi) | |
| slept:5.5 | ||
| Did some running during the track meet today at Thomas, against Athena. The boys had a surprisingly easy win; the girls just plain won.
Chelsea had a very nice 800m race against the top girl in the area - Mindy Sawnor ran 2:16 last Friday. With the cold and wind, they followed Megan around thru the 400 in a very slow 79. With 300 to go Mindy made a move; just before the last turn, Chelsea zipped by her into the lead, and they dueled it out down the stretch, but Chelsea got nipped out in 2:31 (72 for the last 400). Chelsea then ran her first 400 (ever? since 5th grade?) in the 4x400 relay - and turned in a 66 (I had her in 65.8). Nate's 3200 was fun to watch. Our 3 guys (Nate, KDawg and Chris) took turns leading for the first mile, coming thru in just 5:37. The two Athena kids then tried to take off, but Kenny was able to stay close (at least for awhile). Nate had something wrong as he couldn't do much the last 800, but at least his heel held up just fine. | ||
Monday Apr 28 | ||
| Swimming 37:30 [3] 1.02 mi (36:44 / mi) | |
| rhr:45 slept:5.75 weight:161.5lbs | ||
| 4:15/8:29
1:33,36,32,33,32 3:28,23 Yesterday's record low weight was after orienteering. I was only able to add back 3.5 pounds - halfway back to the pre-weekend weight. | ||
Sunday Apr 27 | ||
| Orienteering race 54:45 [4] *** 6.8 km (8:03 / km) | |
| spiked:23/27c rhr:41 slept:7.0 weight:158lbs | ||
| ROC Meet at Oatka Creek Park. Western Mass Rules (I've always been partial to Eastern Mass), which meant there were 27 controls on the map and Red was get 'em all, Green was "get 20", Orange was "get 15" and Yellow was "get 8". I ran Red and started out by overrunning the first control by enough that it became the second control - it turns out that something was up with this map and stone walls were not much distinguishable from trails. Since Rob had already done the Sprint, I did not want to lose to him on Red, so giving up time right away was bad news. Little did I know, there was no need to worry, as he did a shorter course.
The early trail run gave me a chance to come up with a reasonable plan, and I executed fairly well, with just a few small mistakes here and there. Route: 26(oops)-14-11-9-27-12-17-15-23(oops)-25-10-22-24-21-5-6-13-7-4-20-19- 16-3-18-2-1-8 I meant to go to 25 before 23, but I was a bit left and saw 23, so I had to grab it. The greens near 16 were not as dark as mapped (at this time of year, so I tried a short-cut to 3, which didn't pan out as things did get gnarlier, but I didn't lose much time to the trail route. I also blew 1 slightly, again mistaking a stone fence for a trail. I saw Patty out on the course a couple of times and she was going almost as fast as me, but I managed to finish 23 minutes ahead. Without any of the regular competitive folks on Red, my rare victory was by about 20 minutes. Next week - time to be humbled again by West Point. | ||
| C • Map printing quality 5 | ||
| C • You can put your times in for the sprint & red [hint hint ;-) ] 1 | ||
| Orienteering race 20:45 [4] *** 2.6 km (7:59 / km) | |
| spiked:10/12c | ||
| Sprint Course at Oatka Creek Park. Too many doglegs to be a real fun sprint. C2 was about 100m out & back. C4 required me to run a trail past C6, then C5, I had to use the same trail back to C5, then to C8 (I think, my map must have blown away).
I was about a minute behind Rob and Sergey, and I lost at least that much on C8, when I lost track of where I was because I couldn't see the main trail from the map in the field. | ||
| Running 6:00 [2] 0.71 mi (8:30 / mi) | |
| Brief w/up, then didn't get around to a w/dn, since there were too many runners there to talk to (Jim O, Erik, Vinny and DV all showed up), in addition to all of the regulars. | ||
Sprint - Splits | ||
Red (all 27 controls) - Splits | ||