Training Log: ccsteve

In the last 7 days:

activity	#	time	miles		km		climb
Orienteering	3	1:48:13	2.59		4.17		132	7 /	9c	78%
Dance	1	1:00:00
Morning Run	2	54:33	5.9	(9:14)	9.5	(5:44)	60
Walking	1	30:00
Evening Run	4	17:48	1.3		2.1
Total	11	4:30:34	9.8		15.76		192	7 /	9c	78%

1:39

0:00

Wednesday Jul 23

	Event: ROC - Webster Park
	Orienteering race (Score-O) 1:01:00 [3]
	shoes: Nike Air Terra Humara
	ROC Score-O at Webster park, nice night for running though everything was wet and the streams were more full. Felt ok about it. Path: 86, 87, 85, 84, 83, 96, 95, 93, 90, 89, 91, 92, 99, attempt at 94, 82, 81 - 1 minute penalty. Of note - I punched behind Mike and Carl at the first control, but then crossed immediately and reached 87 before them both. Mike passed me up at 85, but I caught up a bit at 84. Didn't see him until much later when he was on his way to 89 and I was returning from it. 91 bit me twice. First I missed the small reentrant and climbed up out of the stream bed to find the field 100m north of it. Then when I passed down the trail and up to where 91 should have been, I missed it - it looks like it should be a straight shot up the hill, but alas... Mike and I searched around for it for quite a while... I was running low on time so I knew I had one chance to swing through to pick up 94, and I must have just missed it. I came back south from the stream crossing and up the hill, but didn't see it. I didn't have time to futz around and headed out and up the path. Mike popped out onto the trail a bit behind me where 97 was (and I knew I had no time for that at all) It was a nice run up the trail to 82/81 - though I did have a nice slip in that goo. Looking at the map in the calm here, I don't think I would have picked a different route, so the planning and navigating skills were working well. I had a good set of legs for the finish, so that was nice too.
	Orienteering race (Sprint) 21:13 [4]*** 1.67 km (12:42 / km) +57m 10:51 / km
	spiked:7/9c shoes: Nike Air Terra Humara
	Roc's Sprint at Webster Park. The luck that hid 91 from me on the score-o reversed and brought me right to 2... I was leaving and a pack of earlier starters followed back on my course, but I heard they were less successful... On 8 I stayed low on the left side of the stream hoping to take the clear path to the end and run up the spur. The steep grade became tricky and I went up the hill at apparently the right spot as the control was there. I punched through just a few sections of green and ran clear most of the way. Overshot 9 a small amount and thought I was looking for a hill rather than a depression. Saw the control just as I heard Rob coming from the other side of the control. I must have lollygagged a bit on the run through the brush off the hill at 9 - I remember finding the worst section of prickers there... oh well.
Tuesday Jul 22
	Evening Run warm up/down 5:00 [1]
	shoes: Nike Air Terra Humara

	Evening Run race 1:57 [5] 0.6 km (3:15 / km) +0m 3:15 / km
	shoes: Nike Air Terra Humara
	RIT summer series -Devil Take the Hindmost 5k- event. 13 of us started and at 600m and every 400m beyond, the last person was out of the race. I thought I might nip someone at the 600 mark, but was cut off on the sprint and was behind by just a stride or so... A fun event - though I was clearly the slowest in the group. We were all relatively bunched at the 600 mark, though 5 of the runners were definitely better than the other 8. first 200m - :39 next 400m - 1:18
	Evening Run race 5:51 [5] 1.5 km (3:54 / km) +0m 3:54 / km vdot: 45.7
	shoes: Nike Air Terra Humara
	1500m race at the RIT summer series. I'm sure I opened faster than I could carry throughout, but settled into a reasonable pace (for me) by the second lap. Hmmm, I was thinking I was under a 6 minute mile, but not quite - before the race I thought I'd be below 7 and above 6, but didn't have much else to go on. first 300m - 1:01 second 400m - 1:31 third 400m - 1:39 fourth 400m - 1:40
	Evening Run warm up/down 5:00 [1]
	shoes: Nike Air Terra Humara

Monday Jul 21
	Morning Run (pavement) 39:01 [3] 4.0 mi (9:45 / mi) +40m 5:53 / km
	shoes: Nike Air Terra Humara
	Tess (the dog) was ready to go this morning, so I brought her along; she's been cooped up a bit over the weekend with parties and away activities for the family. 4 mile route and I pushed a bit on the 2nd mile, and walked the last. 9:04 / 7:23 / 8:27 / 14:07
	Dance 1:00:00 [1]

	Show at the Penfield amphitheater.
Saturday Jul 19
	Walking 30:00 [1]
	shoes: Nike Air Terra Humara
	Scoping some changes for the Camp Eastman map for August's event.
	Orienteering 26:00 [3] 2.5 km (10:24 / km) +75m 9:03 / km
	shoes: Nike Air Terra Humara
	Practice on the potential sprint course. (There's no harm in suggesting that a sprint might be 2.5 k with 75m of climb - or that my awful time in the heat was 26 minutes is there - I've seen more information in course setter notes...-) Have to rework a couple sections that don't quite flow as I had hoped.
Friday Jul 18
	Morning Run (pavement) 15:32 [2] 1.9 mi (8:10 / mi) +20m 4:55 / km

	Today was a "tire out the dog with a run" session, we've got a party here tonight and it's always better to ensure she has a little less energy with guests around;-) Didn't push speed, but tried to keep my leg tempo up. 7:27 / 8:05

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