Training Log Archive: TomNIn the 7 days ending Nov 3, 2012:
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Saturday Nov 3, 2012 #
9 AM
Road running 30:00 [3] 3.3 mi (9:05 / mi)
shoes: Adrenaline 2
Easy run Wheaton Plaza - Leslie St. - Drumm Ave.
Friday Nov 2, 2012 #
Road running 46:00 [3] 5.2 mi (8:51 / mi)
shoes: Adrenaline 2
Easy run on GSFC perimeter road. The wind was brisk, but the run felt great.
Thursday Nov 1, 2012 #
9 AM
Speed work 45:00 [5] 5.5 mi (8:11 / mi)
shoes: Adrenaline 3
Intervals at Einstein track. 4x1000m with 4min jog between. Target was 4:07. Times were 4:03, 4:09, 4:06, 4:07. No peeking during the intervals. 8-10 min jog to and from the track, and a few laps with strides before starting. Temperature was 45F with a few raindrops. My hands got a little cold (hard to push the buttons on the watch). It feels like the wrists and backs of the hands are the coldest part. I wonder if wrist warmers would help.
Wednesday Oct 31, 2012 #
Road running 46:00 [3] 5.2 mi (8:51 / mi)
shoes: Adrenaline 2
Easy run on GSFC perimeter road.
Tuesday Oct 30, 2012 #
8 AM
Core strength 20:00 [0]
Core strength plus stretching.
12 PM
Road running 44:00 [3] 5.2 mi (8:28 / mi)
shoes: Adrenaline 2
Forest Glen-Ga. Ave loop. I hadn't planned to run today due to lousy weather, but by noon there wasn't any more excuse not to go out. Rain stopped, temperature notched up a little.
Sunday Oct 28, 2012 #
Event: QOC Hemlock Overlook
Orienteering race 1:15:12 [3] *** 7.2 km (10:27 / km) +350m 8:24 / km
16c shoes: Icebug olx
QOC Hemlock Overlook Red. I had a pretty fine run, fast and accurate, with only a few little errors. The course folded nicely into the available terrain, with some good legs and opportunities for parallel errors, which, happily, I declined to make.
I was slow getting started to 1, going unnecessarily up and over the cluster of buildings before getting down into the stream valley and up the other side. 5 to 6 seemed to take too long, looked in lots of reentrants when I hit the 3rd system. From 8 to 9 I thought I'd run hard straight to the stream and follow it up, but my bearing got off, I ended up to high, and had to come back down. 9 to 10 I took the trail to the stream crossing (moment of confusion when I couldn't find the part of the trail that continued NE), and went up the next stream, slowed by a nagging doubt that I might be in the wrong one, but it looked right, and sure enough, there was the control. 11 to 12 I couldn't find the trail, but found the rock pile for sure, and it was an easy attack from there. Just inside the field to the start of the reentrant system, picked up the bend in the ditch and attacked from there, dead on. 14 and 15 involved running back and forth along the Horseshoe Trail.
I was slow getting started to 1, going unnecessarily up and over the cluster of buildings before getting down into the stream valley and up the other side. 5 to 6 seemed to take too long, looked in lots of reentrants when I hit the 3rd system. From 8 to 9 I thought I'd run hard straight to the stream and follow it up, but my bearing got off, I ended up to high, and had to come back down. 9 to 10 I took the trail to the stream crossing (moment of confusion when I couldn't find the part of the trail that continued NE), and went up the next stream, slowed by a nagging doubt that I might be in the wrong one, but it looked right, and sure enough, there was the control. 11 to 12 I couldn't find the trail, but found the rock pile for sure, and it was an easy attack from there. Just inside the field to the start of the reentrant system, picked up the bend in the ditch and attacked from there, dead on. 14 and 15 involved running back and forth along the Horseshoe Trail.