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Training Log Archive: GlenT

In the 28 days ending Feb 28, 2007:

activity # timemileskm+mload
  Road Run6 4:26:08 30.21(8:49) 48.62(5:28)79.8
  Orienteering2 2:42:18 9.68(16:46) 15.58(10:25) 59537 /42c88%154.2
  Treadmill5 2:40:20 18.22(8:48) 29.32(5:28)70.5
  Trail Run1 1:20:30 8.4(9:35) 13.52(5:57)24.2
  Snowshoe1 31:03 1.63(19:03) 2.62(11:50)6.2
  Total15 11:40:19 68.14(10:17) 109.66(6:23) 59537 /42c88%334.9

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Wednesday Feb 28, 2007 #

Road Run 30:21 [3] 3.58 mi (8:29 / mi)
shoes: NB 878 - #6

S on 66 and back. Probably a bit faster than I should've been running, but it felt right at the time. Just above freezing with a waxing gibbous moon shedding plenty of light.

Sunday Feb 25, 2007 #

Road Run 1:07:13 [3] 7.56 mi (8:53 / mi)
shoes: NB 878 - #6

Longish run. 66N, Shaker Mueum Rd, Co. Rt. 13, Albany Tpke. About 32F, mostly cloudy.

Saturday Feb 24, 2007 #

Snowshoe 31:03 [2] 1.63 mi (19:03 / mi)
shoes: NB 804 - Size 10

Walk/jog twice around the backyard on snowshoes (since we finally have enough snow to use them). Crusty snow, ~28F.

Friday Feb 23, 2007 #

Treadmill intervals 11:30 [5] 1.64 mi (7:01 / mi)
shoes: NB 878 - #6

Intervals. 6 x 1:45 at 7:03 pace with 1:45 recovery, then 1:00 at 6:40 at the end.

Treadmill 23:30 [3] 2.41 mi (9:45 / mi)
shoes: NB 878 - #6

Warm up/cool down and recovery between the faster stuff.

Tuesday Feb 20, 2007 #

Road Run 29:03 [3] 3.33 mi (8:43 / mi)
shoes: NB 878 - #6

Warm!! Well, 38F feels pretty warm (actually warmer than Day 2 of the GNC). 66N to Pitts Rd and back. Legs still tired from the weekend.

Sunday Feb 18, 2007 #

Orienteering race 1:10:22 [5] *** 6.72 km (10:28 / km) +300m 8:34 / km
spiked:12/14c shoes: VJ Falcons

Red at GNC. Another pretty clean run. About 2 minutes of errors. Biggest error was chasing a bag well off my line because I was working on the route choice for the next (long) leg - probably about 1 minute. Quite cold - barely above freezing during the race. Ended up 2nd in M45 (both days and total).

Day 2 Red - Splits

Saturday Feb 17, 2007 #

Event: Georgia Navigator Cup
 

Orienteering race 1:11:32 [5] *** 6.56 km (10:54 / km) +295m 8:54 / km
spiked:15/16c shoes: VJ Falcons

Red course at Georgia Navigator cup. A pretty clean run with 2- 3 minurtes of errors. Lots of climb - I measured about 400m on the route I actually took, about 30 of which I probably could have avoided with better execution. Temperature about 40F, but at least there was no snow.

Orienteering race 20:24 [5] *** 2.3 km (8:52 / km)
spiked:10/12c shoes: VJ Falcons

Sprint at GNC. Mostly in the woods with some road/trail options. Tired from running earlier but still had a decent run. Missed a little bit on 2 controls for maybe 30 sec of errors. Lost a few more seconds getting hung up in vegetation a couple of times (mostly vines, usually thorny). Temps in the low 40's.

red - Splits

Sprint - Splits

Thursday Feb 15, 2007 #

Treadmill 30:00 [3] 3.15 mi (9:31 / mi)
shoes: NB 878 - #6

At the hotel in Parkersburg WV, where I've gotten to stay an extra day thanks to cancelled flights due to a major snowstorm. Trying to get back today so I have time to pack and head out to the GA Navigator Cup tomorrow. To travel about 600 miles today I get to go up and down three times - here's one where driving just might be more eco-friendly than flying. And when I get back, I get to dig my car out from 1.5 feet of snow at the airport. :-((

The workout was extra special - not only was it on a treadmill, but it was an early morning run - two of my least favorite things to do to exercise. But I needed to exercise to deal with the stress and uncertainty of multiple rebooking of travel plans. It better be warm (relatively) in GA.

Tuesday Feb 13, 2007 #

Treadmill tempo 11:32 [4] 1.5 mi (7:41 / mi)
shoes: NB 878 - #6

In the hotel fitness center in Parkersburg WV. Room was quite warm.

Treadmill 14:16 [3] 1.5 mi (9:31 / mi)
shoes: NB 878 - #6

Warm up/down.

Sunday Feb 11, 2007 #

Trail Run 1:20:30 [3] 8.4 mi (9:35 / mi)
shoes: NB 809

Albany Pine Bush from Madison Avenue extension entrance. Ran all of the "official" trails plus some of the "prohibited" ones. :-) About half of trails snow covered but well packed. Upper 20's (maybe even 30) and mostly sunny.
One area (about 30 acres?) has been cleared of underbrush down to the dirt (sand actually) in a habitat restoration effort - strange to run from woods into what could be a scene from Lawrence of Arabia and then back into the woods. It will be interesting to watch the revegetation process (a few trees were left, presumably to provide seeds).
Stumbled across some mountain bike "terrain features" while off the sanctioned trails. A series of bumps (read pits and dot knolls with a trail across them) followed by a ramp consisting of about 3 feet of dirt and another 3 feet of pallet supported by two logs to give about a 6 foot drop down onto a wooded hill. These guys must be crazy - and probably nominees for a Darwin award.

Saturday Feb 10, 2007 #

Road Run 34:18 [3] 3.91 mi (8:46 / mi)
shoes: NB 878 - #6

66N, Howes Rd to Pitts and back Howes to Shaker Museum Rd, to home (a lollipop with two handles!). 27F with snow flurries. Running in daylight for a change.

Thursday Feb 8, 2007 #

Treadmill tempo 15:22 [4] 2.0 mi (7:41 / mi)
shoes: NB 878 - #6

Tempo run at 7:41 pace (target was 7:40 and 7:41 is the closest setting on the treadmill).

Treadmill 19:10 [3] 2.0 mi (9:35 / mi)
shoes: NB 878 - #6

Warm up, cool down. Boring! Outside at 20F and breezy would've been more interesting but maintaining the tempo pace would've been a lot harder.

Monday Feb 5, 2007 #

Treadmill intervals 10:30 [5] 1.49 mi (7:03 / mi)
shoes: NB 878 - #6

Intervals on the treadmill. 6 x 1:45 at 7:03 pace with 1:45 recovery. A bit of mental exercise keeping track of when to start and stop since all I was using was the elapsed time on the treadmill timer.

Treadmill 24:30 [3] 2.53 mi (9:41 / mi)
shoes: NB 878 - #6

Warm up (10 min), cool down and stuff in between.

Saturday Feb 3, 2007 #

Road Run long 1:13:38 [3] 8.3 mi (8:52 / mi)
shoes: NB 878 - #6

A longish run, unfortunately on roads rather than trails due to the 3 inches or so of snow we got last evening. 66S, Richmond, Reed, 66S, Bashford, Richmond, 66N (a lollipop with a short bent handle and an elongated top). Upper 20's and sunny but there was a breeze out of the West. I guessed right on what to wear and only made minor adjustments throughout the run. Roads were a mix of snow covered and bare. Only about three miles of this run was on paved roads.
AOWN: 3 hawks (red-tailed), 3 deer.

Thursday Feb 1, 2007 #

Road Run 31:35 [3] 3.53 mi (8:57 / mi)
shoes: NB 878 - #6

Jefferson Hill Road loop counterclockwise plus a little out and back at the end to get over 30 minutes. Hilly route with about half dirt roads. Wouldn't normally do this route at night but the moon was full so there was plenty of light. ~30F.

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