Training Log Archive: GlenTIn the 30 days ending Sep 30, 2008:
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Tuesday Sep 30, 2008 #
Road Run 35:41 [3] 4.19 mi (8:31 / mi)
shoes: NB878 - #8
Run around the south block clockwise. Hilly. 60F, getting dark near the end.
Sunday Sep 28, 2008 #
Orienteering race 1:07:38 [4] **** 6.8 km (9:57 / km) +110m 9:12 / km
spiked:16/18c shoes: VJ Falcons 2
NAOC Long Green Y on Klondike State Forest map. More glacial terrain with another excellent map and course. Overcast and humid, but no rain today.
Best run of the weekend. Clean through 8 except for some small hesitations on 1 and 3. Got stung on the ear by a bee coming out of 3 but pretty much ignored it. Saw Charlie S. coming into 4 as I was leaving (he started 6 min ahead), but never saw him again until the finish. Bad route choice to 9 when I decided to take the trail to the right. The area mapped as "open with scattered trees" was logging slash with ferns and the trail through the swamp wasn't particularly fast. Cost me about 2 minutes. Hesitated a bit going into 10 and then was the caboose on a train of M50/55's to 11. Left 11 with Rick Breseman and then punched just ahead of him at 12 having taken a different route. Rick and I flip-flopped for the rest of the race. Lost a minute on 17 by drifting too far right of the line and not correcting until I was almost at the road near the finish. Second fastest on the course (3:15 behind PG). First in M55 and fastest three day total time (so I won a Herkimer diamond!).
Excellent event put on by CNYO with excellent maps, courses and organization.
Best run of the weekend. Clean through 8 except for some small hesitations on 1 and 3. Got stung on the ear by a bee coming out of 3 but pretty much ignored it. Saw Charlie S. coming into 4 as I was leaving (he started 6 min ahead), but never saw him again until the finish. Bad route choice to 9 when I decided to take the trail to the right. The area mapped as "open with scattered trees" was logging slash with ferns and the trail through the swamp wasn't particularly fast. Cost me about 2 minutes. Hesitated a bit going into 10 and then was the caboose on a train of M50/55's to 11. Left 11 with Rick Breseman and then punched just ahead of him at 12 having taken a different route. Rick and I flip-flopped for the rest of the race. Lost a minute on 17 by drifting too far right of the line and not correcting until I was almost at the road near the finish. Second fastest on the course (3:15 behind PG). First in M55 and fastest three day total time (so I won a Herkimer diamond!).
Excellent event put on by CNYO with excellent maps, courses and organization.
Saturday Sep 27, 2008 #
Orienteering race 48:13 [4] **** 4.1 km (11:46 / km) +98m 10:30 / km
spiked:11/13c shoes: VJ Falcons 2
NAOC - Middle Distance Green Y on Salmon River Fish Hatchery map. Complex glacial terrain with an excellent map and course. It was raining at the start and for most of the race. Fortunately it was fairly warm.
An OK run. Missed on two controls and had a bad route choice on another costing 6 - 7 minutes total. Was distracted on 3-4 by another runner and got pulled off to the left (3 min). Took the trail to the right on the way to 7 which cost 2 min. Went straight across the marsh to 10 but was off to the right. Also had hesitations at 8, 11, and 12. 10th overall on GreenY, 3rd M55. PG was 41:09, coach 43:32.
An OK run. Missed on two controls and had a bad route choice on another costing 6 - 7 minutes total. Was distracted on 3-4 by another runner and got pulled off to the left (3 min). Took the trail to the right on the way to 7 which cost 2 min. Went straight across the marsh to 10 but was off to the right. Also had hesitations at 8, 11, and 12. 10th overall on GreenY, 3rd M55. PG was 41:09, coach 43:32.
Friday Sep 26, 2008 #
Event: North American Championships
Orienteering race 12:27 [5] *** 1.8 km (6:55 / km) +50m 6:04 / km
spiked:11/11c shoes: VJ Falcons 2
North American Champs - Sprint Preliminary Course 2 (OGB) at Green Lakes SP. A good run with about 30 seconds of errors - 20 seconds by not seeing the ride as a route choice from 3 -4 and 10 seconds changing my plan to go to the right rather than left on 5 - 6. Was the third starter (Phil B. was first) so didn't have the benefit of herd paths which probably cost another 30 seconds or so. Had Phil in sight (or "in the sight") off and on from the 3rd control to the finish but never caught him. 8th overall on the course, 1st in M55. Overcast, showery and in the 60's.
Orienteering race 15:18 [5] *** 2.3 km (6:39 / km) +40m 6:07 / km
spiked:14/16c shoes: VJ Falcons 2
NAOC Sprint Final - Course 2 (OGB). Not as good a run as the prelim. with about a minute's worth of errors. Went through the rough open for 5-6 and followed the wrong herd path for a 30 second loss. Around on the road was faster. Came out of 11 in the wrong direction and hit the main road, costing another 30 seconds. 13th overall on the course, 2nd in M55 and got nipped by 5 seconds by Charlie S. for total time for the two sprints. Fun sprint courses except for the small inequity caused by herd paths in the rough open vegetation.
Wednesday Sep 24, 2008 #
Road Run tempo 34:25 4.1 mi (8:24 / mi)
shoes: NB878 - #8
2 x 0.5mi at 7:00 pace with 3:30 recovery in between. Low 60's and clear. Rt. 66N and back.
Monday Sep 22, 2008 #
Road Run 38:48 [3] 4.53 mi (8:34 / mi)
shoes: NB878 - #8
Syring, Albany Turnpike to the gas pipeline and back (uphill out, downhill back). 60 and clear. Negative split by about 2 minutes, more because I was sluggish on the way out rather than fast on the way back.
Sunday Sep 21, 2008 #
Orienteering 1:00:00 [1] *** 3.0 mi (20:00 / mi)
shoes: NB 809
Hanging white and yellow course controls at Grafton plus pickup of several controls afterwards. Nice day weatherwise and a good turnout, including several who ventured across the border from New England.
Saturday Sep 20, 2008 #
Orienteering 1:30:00 [1] *** 5.0 mi (18:00 / mi)
shoes: NB 809
Hanging the remote flags at Grafton for tomorrow's meet. Found a big cliff near one control that I need to add to the maps (by hand since they're already printed) since it's just outside the control circle and is bigger than the actual feature. I've found this cliff before but somehow it's never made it onto the map. Very nice day - 60's and sunny. Actual time was about 3 hours.
Friday Sep 19, 2008 #
Trail Run 49:50 [3] 5.15 mi (9:41 / mi)
shoes: NB 874
Trail run at Kennedy Park in Lenox, MA. Nice day - sunny but cool (upper 50's?). Felt quite good running but tried not to push the pace.
Wednesday Sep 17, 2008 #
Road Run intervals 41:25 4.99 mi (8:18 / mi)
shoes: NB878 - #8
Road Intervals. 8 x 400m with 1:30 recovery (2:30 recovery between 7 and 8 to avoid a hill). Cooler than it's been so I was a bit faster (~60F). Spent more time walking during the recoveries than I usually do. All the fast stuff was on relatively flat areas of either Shaker Museum Rd or Albany Turnpike. Splits: 133, 131, 130, 136, 131, 133, 132, 133. Average 1:32.4 (6:10 pace).
Monday Sep 15, 2008 #
Trail Run 40:00 [3] 4.15 mi (9:38 / mi)
shoes: NB 874
Hand Hollow, western part from lower parking lot. Forgot my watch so time is an estimate (distance is from earlier runs here). Cooler and less humid than yesterday when the dew point was 72F. New trail shoes - got 'em muddy.
Saturday Sep 13, 2008 #
Event: WCOC Tarrywile Meet
Orienteering race 1:26:40 *** 6.5 km (13:20 / km) +450m 9:54 / km
spiked:12/15c shoes: VJ Falcons 2
Cluster Score-O at Tarrywile Park. (Get bonus points for completing a cluster of controls by doubling value of last control in cluster.) Got 1180 out of a possible 1400 points visiting 15 of the 20 controls.
This was quite a hill workout (as Tarrywile usually is). 450m of climb is for the route I took if I had executed it all well. I actually climbed even more since I missed on three controls (for about 10 min of errors total). I'm not sure I would've tried for any more points even if I hadn't missed on those. Of particular note was the leg from 38 to 39 which climbed 11 contours in a distance of 170m, with most of the climb happening in 120m! (Split time was 4:26 for the leg).
Overcast, 70's and quite humid. Forerunner showed 8.37km actual distance.
This was quite a hill workout (as Tarrywile usually is). 450m of climb is for the route I took if I had executed it all well. I actually climbed even more since I missed on three controls (for about 10 min of errors total). I'm not sure I would've tried for any more points even if I hadn't missed on those. Of particular note was the leg from 38 to 39 which climbed 11 contours in a distance of 170m, with most of the climb happening in 120m! (Split time was 4:26 for the leg).
Overcast, 70's and quite humid. Forerunner showed 8.37km actual distance.
Thursday Sep 11, 2008 #
Road Run intervals 40:29 4.87 mi (8:19 / mi)
shoes: NB878 - #8
Road intervals 8 x 400m with 1:30 recovery. Splits; 146 (uphill), 141, 137, 139, 134, 133, 136, 142 (downhill and at lower intensity). Average 1:38.5, 6:34/mi pace. 66N and back. Upper 60's.
Tuesday Sep 9, 2008 #
Road Run 30:44 [3] 3.64 mi (8:27 / mi)
shoes: NB878 - #8
Just a road run. 66N, Shaker Museum Road and back. 60, overcast.
Sunday Sep 7, 2008 #
Orienteering (Field Checking) 1:30:00 [1] *** 6.0 mi (15:00 / mi)
shoes: NB 804 - Size 10
Finishing up checking control sites at Grafton. Courses are done, only the artwork left to do. Red is 7.5km, Green 5.0, Brown 3.8, Orange 4.3,Yellow 3.1, White 1.6. Haven't counted the climb but Grafton isn't hilly - probably about 2%. Some fast running, the possibility of some very fast running, and some places where fast running would be foolish.
Beautiful day - sunny, dry and about 70F. A bit wet underfoot as the remnants of TS Hanna drained off. Actual time in the woods was about 3:30. Didn't run at all, recovering from yesterday.
Beautiful day - sunny, dry and about 70F. A bit wet underfoot as the remnants of TS Hanna drained off. Actual time in the woods was about 3:30. Didn't run at all, recovering from yesterday.
Saturday Sep 6, 2008 #
Orienteering race 1:58:00 [3] ** 8.51 mi (13:52 / mi)
shoes: NB 809
Score-O on Partridge Run rogaine map (a 2 hr score-o was an option to a 6 hr mini-rogaine being held simultaneously, both using the same map and controls). Map was an enhanced USGS topo at 1:25000 with 20 ft contours. Got 8 of the 20 available controls with a straight line distance of about 10km (about 12min/k). Lots of trails and roads, some really nice woods, and some thicker woods. Jogged/ran most of the roads and trails. Woods speed depended on gnarliness. Had to search a few minutes for two of the controls which were in thicker areas, otherwise hit things pretty well. Woods were wet from earlier rain and rain started again about half way through (the NW edge of tropical storm Hanna). Temp was in the 70's so it was plenty warm.
Thursday Sep 4, 2008 #
Road Run intervals 36:49 4.34 mi (8:29 / mi)
shoes: NB878 - #8
Road Intervals. 6 x 400m with 1:30 recovery. Splits 142, 141, 132, 135, 135, 137. 66N and back. Would've done 8x but it was hot and quite humid so 6 was enough.
Wednesday Sep 3, 2008 #
Road Run 36:26 [3] 4.04 mi (9:01 / mi)
shoes: NB878 - #8
Easy (but hilly) run to stretch out the legs. Took about a mile before I felt like I was running. Syring Rd, Albany Tpke to 13 M.F. Albany milepost and back. 70's and humid (August weather in September).