Training Log Archive: GlenTIn the 7 days ending Mar 12, 2011:
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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. ;-)