Training Log Archive: GlenTIn the 31 days ending Aug 31, 2017:
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Wednesday Aug 30, 2017 #
3 PM
Trail Run 41:52 3.8 mi (11:01 / mi) +34m 10:43 / mi
ahr:131 max:145 shoes: NB 1210 "Leadville"
From Water St. Park in Hellertown. A mix of gravel (Saucon Rail Trail ), dirt (Thomas Iron Works area), and asphalt (Seidersville and Creek Roads). Exploring the area and following a portion of the yet-to-be-developed rail trail north. Low 70s.
Monday Aug 28, 2017 #
Strength and Flexibility (Yoga) 50:00 [2]
Lots of hamstring stretches.
Saturday Aug 26, 2017 #
11 AM
Orienteering 5:44:21 *** 23.37 km (14:44 / km) +1008m 12:07 / km
ahr:125 max:155 spiked:20/27c shoes: Falcons 7
6hr Rogaine on the Rock City State Forest map near Ellicottville, NY. Map is 1:15000 with 5m contours. Perfect weather, partly cloudy and temps in the 60s. Interesting place with areas of huge boulders, mapped to scale and shape (it looks like there is a very thick layer of limestone(?) which has been broken up at the edges by weathering(?) to form the boulders). Four controls were in a complex area of rock and we were given an inset map at 1:5000. Much of the map is light green and there are significant areas of (mapped) rocky ground. And there is no shortage of hills, which the course designers made sure we had plenty of opportunity to experience.
OK orienteering but sloppy on 6 of the controls and a total fail on one of the controls in the rock maze (mostly due to tired brain since I got to the rock area about 4 hours into the run plus I was starting to worry about getting back on time). Visited 26 of the 33 available controls (skipping 6 in the NE corner) for a total of 1010 out of 1280 points. The one I failed at was worth 30 points and would have moved me up 5 places. I think I was 10th in the individual mens category (no age groups) and maybe 14th overall. There were 73 participants but some were competing as teams, so there weren't 73 scores.
Thanks to the BFLO club for doing an excellent job of planning and running the event (and feeding us afterwards).
OK orienteering but sloppy on 6 of the controls and a total fail on one of the controls in the rock maze (mostly due to tired brain since I got to the rock area about 4 hours into the run plus I was starting to worry about getting back on time). Visited 26 of the 33 available controls (skipping 6 in the NE corner) for a total of 1010 out of 1280 points. The one I failed at was worth 30 points and would have moved me up 5 places. I think I was 10th in the individual mens category (no age groups) and maybe 14th overall. There were 73 participants but some were competing as teams, so there weren't 73 scores.
Thanks to the BFLO club for doing an excellent job of planning and running the event (and feeding us afterwards).
Thursday Aug 24, 2017 #
4 PM
Trail Run tempo 47:03 4.45 mi (10:34 / mi) +65m 10:07 / mi
ahr:140 max:160 shoes: NB 1210 "Leadville"
Whitehall Parkway. Included 2 x 1km at ~5:00/km on the paved rail trail. Otherwise mostly on grass, gravel or dirt trails. Upper 70s, not too humid.
Tuesday Aug 22, 2017 #
10 AM
Road Run 44:26 4.36 mi (10:11 / mi) +39m 9:55 / mi
ahr:133 max:150 shoes: Asics Gel-Nimbus 16
Around the block. Warm and very humid. Low 80s, sunny and dew point of 74 - not a day for running hard. Alternated running and walking in the second half.
Monday Aug 21, 2017 #
Strength and Flexibility (Yoga) 50:00 [2]
Sunday Aug 20, 2017 #
1 PM
Hiking 1:30:21 2.54 mi (35:34 / mi) +242m 27:27 / mi
ahr:75 max:106 shoes: NB 1210 "Leadville"
Mariton Wildlife Preserve southeast of Easton, just west of the Delaware River. Hilly area, so plenty of climb. Nice mature forest, dominatred by tulip poplars but some oak, birch, beech, hickory and sassafras. One area of rhododendron which might be nice to visit when they're in bloom (June?). Visited Chimney Rock, which is a pile of rocks on a rocky spur.
Trail Run 33:35 3.47 mi (9:41 / mi) +22m 9:30 / mi
ahr:132 max:146 shoes: NB 1210 "Leadville"
After hiking, headed down to the (Delaware) river and ran on the Towpath of the Delaware and Lehigh canal. Temp about 80F but much of the towpath was shaded.
Thursday Aug 17, 2017 #
11 AM
Trail Run 1:16:25 6.03 mi (12:40 / mi) +94m 12:05 / mi
ahr:137 max:154 shoes: NB 1210 "Leadville"
Mountain bike trails at Nockamixon SP (at the east end of the park). Twists and turns and lots of small bumps but only a few really rocky stretches (beginner-intermediate level for mountain bikes). Pretty much all single track but at least a couple feet wide in most places. Covered most of the trails to the south of the parking area - probably another three miles or so to the north, so a return trip is in order. Mid 70s so warm but mostly in the shady woods.
Tuesday Aug 15, 2017 #
4 PM
Road Run intervals 42:02 3.98 mi (10:34 / mi) +49m 10:10 / mi
ahr:131 max:159 shoes: Asics Gel-Nimbus 16
Short hill intervals. 2 x (5 x 30 sec) with 1+ min recovery time coming back down the hill and about 4 min between sets. Each set of 5 was on a dfferent hill with the first one being steeper. Low 70s but dew point of 71 so quite the the sweatfest.
Monday Aug 14, 2017 #
Strength and Flexibility (Yoga) 50:00 [2]
Hip stuff - stretching the psoas and obliques, lunges, etc.
Sunday Aug 13, 2017 #
11 AM
Trail Run 1:11:13 6.33 mi (11:15 / mi) +222m 10:09 / mi
ahr:133 max:150 shoes: NB 1210 "Leadville"
Jacobsburg SP exploring trails mostly on the west side of the park. A mix of wide gravel paths and some non-gnarly single track. Mid 70s, a bit humid.
Friday Aug 11, 2017 #
4 PM
Road Run 31:19 3.2 mi (9:47 / mi) +47m 9:21 / mi
ahr:124 max:139 shoes: Asics Gel-Nimbus 16
Easy run around the neighborhood. Warm (upper 70s) and fairly humid (dp=65).
Tuesday Aug 8, 2017 #
Strength and Flexibility (Pilates) 50:00 [2]
We were in the area so made a guest appearance at the Pilates class we used to attend at the East Greenbush Y. This stuff is harder when you don't do it for a while.
5 PM
Orienteering 57:53 *** 6.47 km (8:57 / km) +30m 8:45 / km
ahr:141 max:160 20c shoes: Falcons 7
EMPO Summer Series - Score-O on the brand new* Central Park (Schenectady) map on a Tuesday evening. On our way back from Canada (sort of) so we worked it in to the schedule. Twenty six controls marked only with pin flags each with a letter on it which you wrote on the punch card to verify you were there. The area is an urban park but there are some wooded areas with trail networks, so a mixture of running across open land and some through the woods stuff. Much of the vegetation mapping is from the original field checking, so some of the "green" is more open than mapped. Got to 20 of the controls in the 1 hour time limit (tried for another which was placed somewhat off and gave up searching after a couple of minutes). 155 out of a possible 200 points. 70s and muggy.
* New, but many years in the making, with the initial field work done in 1992, drafting of that field work done in 2012, and finally finished up recently by Phil H-T incorporating LIDAR and additional field work.
* New, but many years in the making, with the initial field work done in 1992, drafting of that field work done in 2012, and finally finished up recently by Phil H-T incorporating LIDAR and additional field work.
Sunday Aug 6, 2017 #
Event: Canadian Championships Long
11 AM
Orienteering race 1:08:54 *** 6.7 km (10:17 / km) +170m 9:08 / km
ahr:137 max:160 spiked:14/15c shoes: Falcons 7
COC Long at Foley Mountain Conservation Area. Course 7 (5.9k, 160m). A really nice area with a variety of terrain and technical detail - and excellently mapped. Good course design, taking us through most of the areas and incorporating a 1.7k long leg. Not a lot of route choice for most of the legs but without many trails or big hills I can see the challenge. Rocky underfoot in lots of places.
I had a very good run. Lost a minute on #4 checking out a nearby knoll. Some hesitation on the long leg (#6) when things weren't making sense and I changed my plan by dropping to the stream with distinct (rock and contour) features which let me reestablish map contact and hit the control right on. Got lucky on #11 when things weren't matching but I stayed on my compass heading and a bag showed up with the right code on it. Placed 4th in M55+, 2min behind 2nd but 17min behind Ted de St, Croix in 1st. M45+ ran the same course - about 8 people faster than me in that class.
I had a very good run. Lost a minute on #4 checking out a nearby knoll. Some hesitation on the long leg (#6) when things weren't making sense and I changed my plan by dropping to the stream with distinct (rock and contour) features which let me reestablish map contact and hit the control right on. Got lucky on #11 when things weren't matching but I stayed on my compass heading and a bag showed up with the right code on it. Placed 4th in M55+, 2min behind 2nd but 17min behind Ted de St, Croix in 1st. M45+ ran the same course - about 8 people faster than me in that class.
Saturday Aug 5, 2017 #
12 PM
Orienteering race 41:26 **** 3.49 km (11:52 / km) +101m 10:22 / km
ahr:143 max:161 spiked:13/15c shoes: Falcons 7
Wednesday Aug 2, 2017 #
9 AM
Orienteering 1:35:28 *** 7.9 km (12:05 / km) +160m 10:58 / km
ahr:137 max:154 spiked:12/12c shoes: Falcons 7
Retr-O. Re-run of the first COC courses, held in 1968. Camp Fortune map in Gatineau Park. Black and white map, 1:20,000, 6m contours. Ran the Red course, which is the course run by the elite women. 6.1km straightline distance. Navigation mostly by trails, marshes and contours. Many features you'd expect to find on a "modern" orienteering map were not shown. Woods were summer green but not too thick with OK visibility. Somewhat rocky underfoot. Navigated pretty well, depending heavily on the compass. Found all the controls just about where I expected them. Biggest error was navigating to the Finish where I took a bit of a circuitous route. Warm with the temperature about 80F. Thanks to Gord Hunter, who was the primary organizer for the event.
Tuesday Aug 1, 2017 #
11 AM
Orienteering 1:55:17 ***** 8.05 km (14:20 / km) +22m 14:08 / km
ahr:110 max:132 16c shoes: Falcons 7
Playing in the Carp Barrens. Training event with about 30 points marked with mini-bags, so make your own course. Focused on reading features mostly at a walk/occasional jog and navigated to about 10 controls in the eastern part of the map (the "barrens"). Then visited another 5 or 6 in the western part as I headed back to the car (after running about a km along the road). Water level was high in the area, so extra bonus marshes were available for sloshing through.