Training Log Archive: GlenTIn the 30 days ending Nov 30, 2013:
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Thursday Nov 28, 2013 #
Walking 30:00 [1] 1.5 mi (20:00 / mi)
Preemptive TG morning stroll. Sunny but low 30's and breezy.
Saturday Nov 23, 2013 #
Walking 1:00:00 [1] 2.0 mi (30:00 / mi)
On the beach at Cape Henlopen SP (around the north end of the cape). Upper 40's with a breeze out of the north, so a bit brisk. Spectacular sunset.
Friday Nov 22, 2013 #
Walking 1:00:00 [1] 2.5 mi (24:00 / mi)
On the boardwalk in Rehoboth Beach. 60F and overcast, an atypical November day at the beach. Skipped the sunscreen.
Thursday Nov 21, 2013 #
Walking 1:00:00 [1]
More DC.
Wednesday Nov 20, 2013 #
Walking 1:30:00 [1]
More DC.
Tuesday Nov 19, 2013 #
Walking 1:30:00 [1]
Touristing in DC.
Monday Nov 18, 2013 #
Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)
At Great Falls NP.
Sunday Nov 17, 2013 #
10 AM
Orienteering race 1:03:56 [4] *** 6.76 km (9:27 / km) +284m 7:49 / km
spiked:12/14c shoes: VJ Falcons 4 (yellow)
Right ankle sore enough that it was a bit of a distraction while running. Wore Active Ankle to try to avoid catastrophic damage. Orienteering was OK. Bad route choice on #8 (dropped downhill through medium green all the way to the trail, trying to reduce sidehilling which was bothering my ankle). Saw the bag at #13 as I headed up the hill but then chased another bag until I figured it out. Probably lost 2 min on 8 and 1 - 1.5 min on 13. Finished 3rd (for the day and 2-day total) in M60,12th on Green for the day.
Saturday Nov 16, 2013 #
11 AM
Orienteering race 53:49 [4] *** 6.04 km (8:55 / km) +169m 7:49 / km
spiked:11/13c shoes: VJ Falcons 4 (yellow)
Green X course on French Creek North as part of DVOA Fall Festival. Gorgeous day, 50's and sunny - not your typical November day. Woods were quite open. Nice course by Sandy F with plenty of French Creek challenges. A decent run but speed was a bit hampered by sore tendons in my right ankle. Was being extra cautious in rocky areas to minimize tweaking the ankle. Lost a couple of minutes on #3 finding the depression just outside the circle and taking a bit to figure out what was going on. Had trouble seeing the what was going on in the campground area for #13 with the connecting line and control circle blending in with the map detail. About 7th on Green X, 3rd in M60.
Straightline 5.5km, 145m climb.
Minor, minor gripe - I had to weave around three recreational groups on my way to #1. While I don't think it cost me any time, it certainly was a distraction. The recreational start window only partially overlapped the competitive start window, so earlier starters did not have this distraction.
Straightline 5.5km, 145m climb.
Minor, minor gripe - I had to weave around three recreational groups on my way to #1. While I don't think it cost me any time, it certainly was a distraction. The recreational start window only partially overlapped the competitive start window, so earlier starters did not have this distraction.
Thursday Nov 14, 2013 #
Strength and Flexibility 50:00 [2]
Pilates class.
Wednesday Nov 13, 2013 #
Erging 15:25 [3]
Rowing. 3000m in 13:05, then another 500m cooldown.
Swimming 10:00 [2]
Well, there's a pool at the Y, so I might as well use it. 350 yards. 2 laps back, 2 laps breast, 2 kick only, rest freestyle.
Tuesday Nov 12, 2013 #
Stationary Bike intervals 27:00 [3]
Ladder intervals on the go-nowhere bike. 60-90-120-120-90-60 sec hard with 60 sec recovery.
Strength and Flexibility 50:00 [2]
Pilates class at the Y.
Sunday Nov 10, 2013 #
Event: WCOC - Ansonia Nature Center
11 AM
Orienteering race 1:33:18 [3] *** 9.38 km (9:57 / km) +213m 8:56 / km
spiked:14/18c (injured) shoes: VJ Falcons 4 (yellow)
Blue course at Ansonia. Fine woods, a fine course and a fine day. So fine! I could've orienteered better, but it was still wonderful.
The options were either a 5k Green or 8k Blue course. Rambled a bit on #1, knowing how I wanted to go but not executing well. Focussed much better on 2. Misread the control description for 3 and spent a few minutes searching for a cliff in a boulder field while the control was 40 meters away in a reentrant. Focussed and in contact for 4 - 9. On-line to 10 until I said "Hi" to Phil as we passed and then veered off to look at a saddle 100 m west of the one I wanted. Classic parallel error on 16 cost a few minutes. Probably about 10 minutes of error total.
Also hampered by an injury to my right ankle which has flared up (probably peroneal tendonitis/tendonosis by my self-diagnosis). It was OK for the first part of the course but noticably slowed me down from about control 13 on (in spite of KT taping and an Active Ankle). Time for some RICE.
Straightline distance 8.1km.
The options were either a 5k Green or 8k Blue course. Rambled a bit on #1, knowing how I wanted to go but not executing well. Focussed much better on 2. Misread the control description for 3 and spent a few minutes searching for a cliff in a boulder field while the control was 40 meters away in a reentrant. Focussed and in contact for 4 - 9. On-line to 10 until I said "Hi" to Phil as we passed and then veered off to look at a saddle 100 m west of the one I wanted. Classic parallel error on 16 cost a few minutes. Probably about 10 minutes of error total.
Also hampered by an injury to my right ankle which has flared up (probably peroneal tendonitis/tendonosis by my self-diagnosis). It was OK for the first part of the course but noticably slowed me down from about control 13 on (in spite of KT taping and an Active Ankle). Time for some RICE.
Straightline distance 8.1km.
Saturday Nov 9, 2013 #
3 PM
Road Run 33:40 3.65 mi (9:13 / mi) +79m 8:39 / mi
ahr:130 max:147 shoes: NB878 - #11
Novembery (40F, overcast).
Thursday Nov 7, 2013 #
Strength and Flexibility 50:00 [2]
Pilates class at the Y. With weights. Some stuff was easy, some was not.
11 AM
Stationary Bike 23:05
ahr:120 max:143
It said I was going 18 mph, but I didn't go anywhere.
(Level 9, 90+ rpm)
(Level 9, 90+ rpm)
Tuesday Nov 5, 2013 #
10 AM
Stationary Bike 17:09
ahr:124 max:140
Joined the Y, so I now have access to all sorts of exercise toys to play with when I'm too wimpy to go outside when it's cold (although today would've been a fine day to be out).
Erging 12:02
ahr:142 max:157
Rowing in place. 8:29 for 2000m, although not too evenly paced. 2700m total.
Running 25:38 2.0 mi (12:49 / mi)
ahr:108 max:156 shoes: NB878 - #11
A walk and run on the indoor track at the Y. 14 laps to the mile. Walked the first mile with Janet, then ran a mile. Lots of left turns - just like NASCAR but not as noisy (or as fast).
Strength and Flexibility 10:00 [1]
Playing with various weight machines.
Sunday Nov 3, 2013 #
9 AM
Trail Run race 41:00 7.84 km (5:14 / km) +70m 5:00 / km
ahr:152 max:162 shoes: Scarpa Spark Trail Shoes
Fall Back Five (mile) Trail Race at Saratoga Spa SP. Fairly tame terrain for a trail race, but still with a lot of variety and an enjoyable course. A few short, steep hills, one two-story staircase, a geyser(!), some rooty sections (very few rocks), and a mix of single-track, gravel path, paved parking lot, and grass. A few minor wet areas but generally very good footing throughout. Temperature was about 40F at race time.
I think I was 40th of 134 and 3rd of ~10 M60's, within about 30 sec of the faster M60 guys. The results were so screwed up that they called up the top finishers with "Come up and get an award if you finished in the top three." and they skipped age-group awards completely (the upside being that there were more raffle prizes to be given away). I don't expect to ever see accurate results. Both Janet and I won raffle prizes, so it's OK.
I think I was 40th of 134 and 3rd of ~10 M60's, within about 30 sec of the faster M60 guys. The results were so screwed up that they called up the top finishers with "Come up and get an award if you finished in the top three." and they skipped age-group awards completely (the upside being that there were more raffle prizes to be given away). I don't expect to ever see accurate results. Both Janet and I won raffle prizes, so it's OK.
Trail Run warm up/down 7:57 0.66 mi (11:57 / mi) +1m 11:54 / mi
ahr:123 max:144 shoes: Scarpa Spark Trail Shoes
Jogging about before.
Saturday Nov 2, 2013 #
11 AM
Orienteering race 1:09:48 *** 8.12 km (8:36 / km) +109m 8:03 / km
ahr:137 max:157 spiked:11/15c shoes: VJ Falcons 4 (yellow)
Green course at Five Rivers Env. Ed. Center. Straight line distance 5.9km. An improved and expanded version of the map (contours now based on Lidar data) but vegetation mapping still needs some work. A few areas of "white woods" were pretty scratchy and slow. Visibility good with most of the leaves down. Bobbled a few controls (1, 7, 12) and lost 5 or so minutes on 4 (on a vague feature in thick and prickly white woods where visibility wasn't great). Chose not to wade across the waist deep stream on the way to 6, so lost a minute or two having to re-route. Good use of the area by Frank Boscoe - challenging courses are tough to set here because of the heavy trail network. Thanks to Phil H-T for running the epunch and other helping out.
Orienteering 18:50 [2] ** 1.59 km (11:51 / km) +30m 10:49 / km
spiked:7/7c shoes: VJ Falcons 4 (yellow)
Control pickup. No map since I had been to three of the controls already. The other four were white/yellow controls which I just watched for as I circled a pond. Wasn't sure how many were around the pond but got them all.