Training Log Archive: ccsteve

Event: ROC - Rattlesnake Hill
 

I might write this up later "anatomy of a derailed car"...

1: Perfect through the fields, trail and woods to the far clearing. Waffled on the way down the hill to the left and then hit the veg boundary - and thought I somehow overran the green and was coming out the bottom - and headed upstream. Ack - there's a ledge of boundary higher, so a bit of wasted effort.

2: Left across the top and around and in - saw the wrong re-entrant and knew to look for the right one - felt good.

3: Back out the way I came and across the two fields. Was reasonably sure I was left of the flag and found it moving down the woods.

4: Around hill and out to road, down road and cut in at small clearing. Thought I was on the ridge down but there was a wrinkle on it I didn't see and I ended up left a bit and had to clear back out. Otherwise ok.

5: Straight to clearing and up road - in at pathways. Slight bit of extra green cutting down and in, but it was a reasonable path. I didn't see the trail on the map, and it didn't look fun running up the stream bed.

6: Followed left path and cut, but lost concentration for a moment and wasn't sure if I was on top of the right pine patch... Found the trail with hairpin and cut - missed the bag - It might have been a few meters south of center. [GPS supports me on this one] Caught it on the pass back.

7: All I had to do was skirt the corner of that green and flow down the hill... crossed one then two streams and it looked like the hump... And them spent the rest of my 23 minutes grasping at features and creek angles and finally finding the bag. GPS tells me I went nearly due West from 6 and hit a different stream! Ouch...

8: South to road, drink, and very easy control #8 (Though I took it from the N and steep bank...)

9: Up and in fairly well off the bend of the trail.

10: Nearly straight, ignoring the trails. Final woods drifted left of where I wanted, but I felt ok about it.

[Splits are in AP]
[Added this]

My daughter has set the garmin to "stop" every time it stops moving. This was a little disconcerting during the event because it was a beep "ha, you've stopped moving"...

But after it gives me this interesting bit - I can tell very closely how much "dead" time I have per leg - the garmin number or my actual split. The total - 11:40 of stoppage... by leg:

1) 13:35 vs 12:36 - :59
2) 7:06 vs 6:09 - :57
3) 6:51 vs 6:29 - :22
4) 7:18 vs 6:46 - :32
5) 10:07 vs 9:14 - :53
6) 10:37 vs 8:53 - 1:44
7) 23:33 vs 18:33 - 5:00
8) 6:55 vs 6:28 - :27
9) 10:34 vs 10:33 - :1
10) 8:26 vs 8:12 - :14
F) :42 vs :42 - :0

The five minutes standing trying to figure out what the heck was going on during #7 is expected. The low 1 second at 9 was because it was an uphill climb most of the way, but I do like how the controls after the derailment were good - at least i didn't carry that along with me the rest of the way.

Red - Splits

Another nice morning run.

This was a shake-out run after the speed work over the weekend,but I'm feeling good about the shape I'm in. If I can run 8 minute miles at a reasonably relaxed pace for 3 miles, that puts me ahead of previous years.

I worked up bunker hill, but it didn't feel much like work.

Checking my training log by month, my 4 month average is 20 hrs a month, and I have never been up to that level before. [and keeping to my workout every other day pace has kept me in good shape too]

warmup / down to/from PHS.

Second 400m workout on the track - much better, 6 reps and closer times.
400m runs followed by a rest: 95, 2:00; 86, 2:00; 89, 2:00; 92, 2:00; 94, 2:00; 89, 2:00