Training Log Archive: GlenTIn the 31 days ending Mar 31, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||
Wednesday Mar 30, 2011 #
6 PM
Road Run 35:09 4.16 mi (8:27 / mi) +90m 7:55 / mi
ahr:129 max:151 shoes: NB878 - #10
Around the block (66S, Richmond, Bashford, 32E). Finally a Spring day. Right around 50F with a little bit of sun.
Tuesday Mar 29, 2011 #
5 PM
Erging 22:30 [3] 0.0 mi
ahr:116 max:135
Rowing. 5 km in ~22:20. Middle 3 km in 13:00 after 1000m warmup. Coasted the last 1000m.
Sunday Mar 27, 2011 #
11 AM
Orienteering race 1:04:13 *** 7.32 km (8:47 / km) +147m 7:59 / km
ahr:150 max:212 spiked:12/14c shoes: Black Jalas
Mass start handicapped race at Ansonia. Everyone had a different course with length adjusted so they would finish in about an hour (i.e. a mass start, mass finish race if the handicapper (Boris) got it perfect). Training objective was to experience others in the woods who may or may not be going to the same controls. About 45 people started in the mass start.
Blew one control big time. Reason: distracted by others (grade for training exercise: F). Got off line and mistook a marsh for one 300m away, then spent way too much time getting relocated. Probably lost ~13 minutes. Lost another 2 minutes on another control by switching to another attack point which wasn't as solid as my original planned attack.
Course length was 5.2km, which would have taken about 50 minutes without errors, so maybe a bit shorter than what I should've had. Still a quite good course considering he had to custom design a course for each participant. And Ansonia is such a great place to run.
A day with bright sunshine but quite cold (for Spring) with temperatures in the 30's and a breeze.
Blew one control big time. Reason: distracted by others (grade for training exercise: F). Got off line and mistook a marsh for one 300m away, then spent way too much time getting relocated. Probably lost ~13 minutes. Lost another 2 minutes on another control by switching to another attack point which wasn't as solid as my original planned attack.
Course length was 5.2km, which would have taken about 50 minutes without errors, so maybe a bit shorter than what I should've had. Still a quite good course considering he had to custom design a course for each participant. And Ansonia is such a great place to run.
A day with bright sunshine but quite cold (for Spring) with temperatures in the 30's and a breeze.
Saturday Mar 26, 2011 #
11 AM
Trail Run 8:07 [3] 0.99 km (8:14 / km) +49m 6:36 / km
shoes: Black Jalas
Jog to start of Line-O at Osbornedale. Decided to do the Line-O first since it required getting to a remote start, allowing some warm-up. Sunny but temps in the 30's and breezy all day.
Orienteering 31:47 [2] 2.64 km (12:02 / km) +68m 10:40 / km
shoes: Black Jalas
Line-O training exercise at Osborndale. Did OK keeping on (or near) the line. Tough to tell which boulders were mapped and which were not. Mostly done at walk-jog pace.
Orienteering 28:32 *** 2.7 km (10:34 / km) +124m 8:35 / km
spiked:17/19c shoes: Black Jalas
Control picking exercise at Osborndale. Off line on one of the early controls. (Still adjusting to scale too. Line-O was 1:5000, control pick was 1:10000.) Misread details (didn't see a spur in complex area) on another. Tried to move at race speed. Fun exercise.
Orienteering 29:16 [0] 2.21 km (13:15 / km) +79m 11:14 / km
shoes: Black Jalas
Compass and pace exercise. Control circles and connecting lines only. No map detail. Distance estimation was mostly good. Azimuth fairly close. Managed to spot the flags on the first try on all except one leg. While doing this exercise I was thinking "So this is why Boy Scouts don't like orienteering."
4 PM
Orienteering race 32:05 *** 5.11 km (6:17 / km) +21m 6:09 / km
ahr:151 max:165 spiked:20/23c shoes: NB 874
Sprint race at Yale University (shorter version - 3.0 km). Really fun course with lots of potential "traps". No flags or punches, only a 2" x 3" piece of magenta tape at each location. Lost about 3 minutes total. Nice map made by Becks in her spare time.
Friday Mar 25, 2011 #
5 PM
Treadmill 39:12 4.2 mi (9:20 / mi)
ahr:124 max:135 shoes: NB878 - #10
Even though DST is in effect, at 35F and breezy I decided to tolerate the treadmill. 4 miles at ~9:00 pace.
Wednesday Mar 23, 2011 #
5 PM
Treadmill 18:15 [3] 2.2 mi (8:18 / mi)
ahr:116 max:134 shoes: NB878 - #10
Watched it snow outside while I ran inside. Treadmill after erging.
Erging 15:00 [3]
Row. ~3.3k. ~4:30/1000m avg pace.
Monday Mar 21, 2011 #
Note
Travel day, Charlotte to Albany. Saturday: 85F, sunny. Sunday: 65F, overcast. Monday am: 55F, overcast. Monday pm: 35F, slushy snow. Bad trend.
Sunday Mar 20, 2011 #
9 AM
Orienteering race 1:19:30 [4] *** 10.0 km (7:57 / km) +200m 7:14 / km
ahr:144 max:160 spiked:8/12c shoes: Black Jalas
Red at GNC. Another mediocre run. Temperatures about 60 and overcast so much better running weather than yesterday. Messed up the first control (again). It was also the first conrtol on Yellow ('nuf said, although I don't think I'd have used it on a Yellow course). Navigated well for the next several controls, although a few of them were substantially just the reverse of some of yesterday's legs and one actually used the same control location approached slightly differently. There were parts of the map which were unused, so there's no reason that there had to be so much overlap. Drifted off line on two of the later controls and lost some significant time, probably a total of about 12 minutes on the whole course. First in M45. Competition a bit thin.
Did a faceplant just before #5. No significant damage since I landed on soft stuff, but my Forerunner stopped and I didn't restart it until #7, about 18 minutes later. Estimate I covered ~10 km. Course was described as 7.7km straight line distance with 280m of climb (counted on the straight line?).
Whereas yesterday's course was fine, today's course really needed some serious input from a controller (or at least a consultant). Many of today's controls were set as Orange level controls for some reason, although they still offered route choices. A couple of controls were dog-leggy (Green Y had a blatant dogleg). Control descriptions really needed some work (worst case had a rootstock circled and the description was "clearing, stream, north edge" - there was some yellow and a stream at the east edge of the control circle). End rant.
Did a faceplant just before #5. No significant damage since I landed on soft stuff, but my Forerunner stopped and I didn't restart it until #7, about 18 minutes later. Estimate I covered ~10 km. Course was described as 7.7km straight line distance with 280m of climb (counted on the straight line?).
Whereas yesterday's course was fine, today's course really needed some serious input from a controller (or at least a consultant). Many of today's controls were set as Orange level controls for some reason, although they still offered route choices. A couple of controls were dog-leggy (Green Y had a blatant dogleg). Control descriptions really needed some work (worst case had a rootstock circled and the description was "clearing, stream, north edge" - there was some yellow and a stream at the east edge of the control circle). End rant.
Saturday Mar 19, 2011 #
Event: Georgia Navigator Cup 2011
11 AM
Orienteering race 1:19:41 *** 9.5 km (8:23 / km) +206m 7:34 / km
ahr:152 max:167 spiked:7/11c shoes: Black Jalas
Red course, Georgia Navigator Cup. Sunny and hot (low - mid 80's). I am not acclimated to this! Sloppy start with mistakes on 4 of the first 5 controls. Probably lost about 10 min total. Map printed at 1:15000 with tiny control circles made it tough to see details, especially near the controls. Seemed to be more ditches/gullies than the map showed. Vegetation mapping didn't always match what I saw. Course used the terrain well and offered several route choice legs. Straightline distance 7.3km with 230m of climb.
Thursday Mar 17, 2011 #
6 PM
Road Run 35:11 4.16 mi (8:27 / mi) +108m 7:49 / mi
ahr:132 max:154 shoes: NB878 - #10
A run around the block on a fine Spring day. About 55F - just fine for shorts.
Tuesday Mar 15, 2011 #
6 PM
Road Run 37:09 4.3 mi (8:38 / mi) +62m 8:16 / mi
ahr:130 max:156 shoes: NB878 - #10
DST means back to the roads. Haven't done a road run since Jan 2 except for warm-ups for snowshoe races. More fun to run on snow and/or in the woods. Still a bit brisk in the low 40's with a breeze. 66N, Shaker Museum Rd. and back. Either the heart rate monitor or my heart appear to have been behaving peculiarly. (I'm going with the monitor.)
Monday Mar 14, 2011 #
5 PM
Erging 23:00 [3] 0.0 mi
ahr:125 max:153
A PR for 5k - 21:57, although a bit of a hollow victory since this is the first I've ever rowed/erged that far. Did 2000m in the middle in 8:11. The rest was more or less rowing at a more reasonable pace. ~5.2 k total.
Sunday Mar 13, 2011 #
Note
DST Starts!
Saturday Mar 12, 2011 #
Event: Ward Pound Ridge
11 AM
Orienteering race 1:40:17 *** 10.16 km (9:52 / km) +421m 8:11 / km
ahr:139 max:156 spiked:10/14c shoes: Black Jalas
Red course at HVO local event at Ward Pound Ridge. Wet underfoot but no snow in the woods and temperatures in the 50's - could it be Spring? Very nice open woods for the most part and a map which is still good despite its age (although multi-generation copying makes some things difficult to read).
Red course was 7.5km with 430m of climb (counting contours on the route I took, which agrees will with the FR). Four significant errors: overshot 3, lost contact on the way to 8 (when I saw the houses in the OOB area but hadn't marked on my map where the OOB was), distracted on the way to 9 and had to relocate, took a less than optimum route to 10 trying to avoid another runner. Probably lost about 12 minutes total. At 9 I got drawn off by Charlie and another runner who had copied from a different master map and thus had a different feature circled. As I approached, they appeared to have found the control (they were at the knoll they had circled) and I got drawn to their feature. Relocated off a three way wall junction after wandering about for a few minutes. Also didn't execute well on the way to 11 (I think the trails have changed from what is mapped) but recovered quickly and probably didn't lose much time.
Breaking in a new pair of O-shoes. They were completely soaked about 3 minutes in and were appropriately abused throughout the run. No blistering or other issues.
Red course was 7.5km with 430m of climb (counting contours on the route I took, which agrees will with the FR). Four significant errors: overshot 3, lost contact on the way to 8 (when I saw the houses in the OOB area but hadn't marked on my map where the OOB was), distracted on the way to 9 and had to relocate, took a less than optimum route to 10 trying to avoid another runner. Probably lost about 12 minutes total. At 9 I got drawn off by Charlie and another runner who had copied from a different master map and thus had a different feature circled. As I approached, they appeared to have found the control (they were at the knoll they had circled) and I got drawn to their feature. Relocated off a three way wall junction after wandering about for a few minutes. Also didn't execute well on the way to 11 (I think the trails have changed from what is mapped) but recovered quickly and probably didn't lose much time.
Breaking in a new pair of O-shoes. They were completely soaked about 3 minutes in and were appropriately abused throughout the run. No blistering or other issues.
Friday Mar 11, 2011 #
4 PM
Erging 20:00 [3] 0.0 mi
ahr:127 max:151
~4.5 km. Approx. splits for 1000m - 4:32, 4:16, 4:12, 4:26.
Wednesday Mar 9, 2011 #
5 PM
Treadmill 42:00 [3] 4.5 mi (9:20 / mi)
ahr:130 max:152 shoes: NB878 - #10
Yeah, 4.5 miles on the treadmill. Most at ~ 9min pace, 0.5 mi ea at 8:30 and 8:00 just for variety.
Monday Mar 7, 2011 #
5 PM
Treadmill hills 28:00 3.0 mi (9:20 / mi) +80m 8:37 / mi
ahr:132 max:160 shoes: NB878 - #10
3 x 0.3 mi @ 5.5% grade at ~8:50 pace. 0.2 mi recovery at same pace but flat. Not that I really needed a hill workout after Saturday's snowshoe race, but decided to experiment. Looks like I guessed about right for the incline/pace combination. Plus, I like hills.
FR trace includes erging before running.
FR trace includes erging before running.
Erging 15:30 [3]
~3.5 km. Did the first 3000m in just under 13:00 (4:27, 4:16, 4:17). Trying not to get sucked into any testosterone fests. ;-)
Saturday Mar 5, 2011 #
10 AM
Road Run warm up/down 8:01 0.8 mi (10:01 / mi) +25m 9:08 / mi
ahr:131 max:160 shoes: NB878 - #9
Running up and down the road before the snowshoe race.
Snowshoe race 52:50 4.71 mi (11:13 / mi) +141m 10:16 / mi
ahr:155 max:160 shoes: Dion Snowshoes
Hawley Kiln Snowshoe Race. Temperatures above freezing with some occasional light precipitation (of the drizzle variety). Snowmobile trail to start and finish (and a bit in the middle) with the rest single track. Single track was occasionally only one snowshoe width, was soft and uneven, and therefore presented exactly the challenge we want for a snowshoe race. ;-)
Race went well. Passed 3 or 4 people on the single track and didn't get passed by anyone after we entered the single track. About 40 seconds slower than last year. Still waiting for results to see placing.
Excellent brunch afterwards at South Face Sugar House.
Last snowshoe race of the season (for me), so bring on Spring!
Race went well. Passed 3 or 4 people on the single track and didn't get passed by anyone after we entered the single track. About 40 seconds slower than last year. Still waiting for results to see placing.
Excellent brunch afterwards at South Face Sugar House.
Last snowshoe race of the season (for me), so bring on Spring!
11 AM
Trail Run warm up/down 4:36 0.43 mi (10:42 / mi) +15m 9:39 / mi
ahr:126 max:147 shoes: NB878 - #9
Put YakTrax on and ran out to the kiln and back to cool down. Janet came by at the trail bend near the kiln - I continued to the kiln and then headed back in to see her finish.
Thursday Mar 3, 2011 #
5 PM
Treadmill intervals 42:51 4.5 mi (9:31 / mi)
ahr:130 max:161 shoes: NB878 - #10
3 x 0.5 mi at 7:00 pace with 2 min recovery (0.2 mi @ 10:00 pace). 1.25 mi warmup, 0.65 mi cooldown, then walking with various inclines. DST starts in 10 days.
Tuesday Mar 1, 2011 #
5 PM
Treadmill 25:00 [3] 2.75 mi (9:05 / mi)
ahr:127 max:153 shoes: NB878 - #10
Just running. FR trace includes erging.
Erging 15:00
Rowing. ~3.4km total. Did 2000m in 8:18. Could've gone a bit faster if I wanted to but didn't have any need to.