Training Archive: ccsteveIn the 7 days ending 2008-07-26:
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| S | M | T | W | H | F | S | |||||||
Saturday Jul 26 | ||
| Morning Run (pavement) 29:00 [2]3.0 mi (9:39 / mi) | |
| shoes: Nike Air Terra Humara | ||
| Beadle point to Millen's Bay on the St. Lawrence, a little rain. | ||
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. | ||
Sprint - Splits | ||
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. | ||