Training Log Archive: bbrookeIn the 7 days ending Aug 27, 2017:
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Sunday Aug 27, 2017 #
Run / Hike hills 1:10:14 [3] 6.37 mi (11:02 / mi) +456ft 10:20 / mi
slept:8.0 weight:110.8lbs shoes: Brooks Adrenaline (2017)
I probably could have counted yesterday's orienteering course as the six-mile run I was supposed to do this weekend, but I mostly walked yesterday...
I started at the west end of the Mayhoffer-Singletree trail this time (at 66th), so I could warm up for a while before hitting the big hill on Meadowlark Trail. Next time I think I'll start where Coal Creek Dr crosses the trail, so that I can get more of the Meadowlark hill before turning around.
Full sun but not too miserably hot -- and I still LOVE my hydration vest.
Ran 6.1, walked the rest.
Administration 2:00:00 [0]
Camp Alexander follow-ups:
- Posted overall results & splits.
- Memberships (database updates & email confirmations).
- Sent invoice to Fountain Valley School.
- Miscellaneous email replies.
- Posted updates to RMOC's Facebook page.
- Located, scanned & posted map samples for Labor Daze.
- Sent out RMOC update email w/ links for results, Labor Daze, and other upcoming events.
Saturday Aug 26, 2017 #
Event: RMOC - Camp Alexander
Orienteering race (Red course) 1:50:03 [3] 4.92 mi (22:22 / mi) +1342ft 17:47 / mi
slept:8.0
Red course at Camp Alexander -- my first time on this map.
This was too steep for my current fitness level, and I had a really hard time interpreting the very generalized rock-mapping style that was printed in a barely-legible light grey. And then I seem to have drifted WAY off my intended bearing a few times (6-7 and 11-12 -- WTH?).
It was a beautiful area but not a great day of orienteering for me... :-P
Friday Aug 25, 2017 #
Administration 1:00:00 [0]
slept:6.0 weight:112.1lbs
Prep work for Camp Alexander -- annual waiver data entry, OE2010 Classes & Entries, start cards, email follow-ups, etc.
Thursday Aug 24, 2017 #
Run / Hike hills (Summer Training 2017) 1:03:00 [3] 5.93 mi (10:37 / mi) +499ft 9:50 / mi
slept:6.0 weight:112.5lbs shoes: Brooks Adrenaline (2017)
- Jogged 0.75 to warm up.
- My training plan assignment was 45-50 minutes of "up and overs" at the Aquarius trail. I completed 3.5 laps (7 "ups"), in about 48 minutes.
- Ran 0.75 to cool down.
Tuesday Aug 22, 2017 #
Note
A friend took this photo in Wyoming yesterday. Check out those teeth!!!
Photo by Mark Bockmann.
Run / Hike tempo (Summer Training 2017) 1:10:52 [3] 6.77 mi (10:28 / mi) +161ft 10:14 / mi
slept:5.0 weight:112.5lbs shoes: Brooks Adrenaline (2017)
At Davidson Mesa.
- Walked and jogged 0.88 to warm up.
- 3 / 2 progression run -- three miles at "marathon pace" (10:18, 10:00, 10:15), walking recovery for a few minutes, and then two miles at half-marathon pace (9:50, 9:26). Yeah, I'd be thrilled if I could actually do a marathon or half-marathon at those paces, but the goal was consistency and getting slightly faster in the second set. I felt stiff and sore at first, but was pleasantly surprised to get through it without too much misery after yesterday's long run.
- Walked and jogged back to the trailhead to cool down.
Monday Aug 21, 2017 #
Run / Hike long (Summer Training 2017) 2:24:07 [3] 12.18 mi (11:50 / mi) +787ft 11:09 / mi
slept:8.0 weight:112lbs shoes: Brooks Adrenaline (2017)
My weekend was too hectic for me to get my long run done, so I did it this evening after work. I finished with just barely enough twilight left to (mostly) see the trail and not hurt myself...
I went at an easy pace (11:50 avg), and this felt very comfortable. Mild knee stiffness and a hip twinge after about nine miles.
I can't continue to just do flat miles at Davidson Mesa, so I did an out-and-back at Mayhoffer-Singletree / Cowdrey Draw / Community Ditch / Greenbelt Plateau. But that was still only 788' of elevation gain, and my race in the fall will be 1,542'.
Saw lots of cute prairie dogs, heard crickets & frogs chirping at dusk along the creek. Nice!