Training Log Archive: GlenTIn the 7 days ending May 22, 2011:
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Sunday May 22, 2011 #
Event: EMPO - Tawasentha Town Park
11 AM
Orienteering race 51:34 *** 6.82 km (7:33 / km) +182m 6:40 / km
ahr:146 max:158 spiked:22/24c shoes: Black Jalas
EMPO local event at Tawasentha Park - Green Course, 5.3 km straight line distance, 180m climb. Course made nice use of this park which has lots of trails and open fields. Unfortunately the map is a bit dated with regards to vegetation and the printed copies we had could have been better. Oh well, better than not orienteering.
OK run with time lost at two controls where the vegetation on the map didn't match that in the terrain. Also had one leg where a better route choice would have avoided a couple of climbs out of steep reentrants. Got into a bit of head-to-head racing, especially near the end, so the physical intensity was high. Probably could have been 5 or 6 minutes faster. Overcast and in the 60's, but no rain (for a change).
OK run with time lost at two controls where the vegetation on the map didn't match that in the terrain. Also had one leg where a better route choice would have avoided a couple of climbs out of steep reentrants. Got into a bit of head-to-head racing, especially near the end, so the physical intensity was high. Probably could have been 5 or 6 minutes faster. Overcast and in the 60's, but no rain (for a change).
Saturday May 21, 2011 #
11 AM
Orienteering 5:18 *** 0.57 km (9:15 / km) +2m 9:05 / km
ahr:116 max:126 spiked:1/1c shoes: Black Jalas
Jog (and navigate) to start triangle for "slope-O" exercise.
Orienteering 50:45 *** 5.28 km (9:37 / km) +138m 8:30 / km
ahr:128 max:155 spiked:8/10c shoes: Black Jalas
"Slope-O" exercise. A middle distance course set by Becks at Ansonia Nature Center with all of the controls set on slopes. Objective was to practice approaching controls from above, below and across sloping ground. Most legs were fairly technical since Ansonia is a map with lots of detail (mostly rock). Did fine on the first 8 controls. On 9 I got drawn to a boulder which was covered by the control circle and even when I figured that out I couldn't see/find the feature with the control. Bailed out to a nearby trail to relocate but still lost almost 5 minutes. Missed slightly on 10 (as I look at the GPS trace) but then got turned around and headed away from the control. Finally looked at the compass and figured things out with 3 minutes lost.
Orienteering 58:54 *** 5.04 km (11:41 / km) +94m 10:41 / km
ahr:114 max:140 spiked:8/10c shoes: Black Jalas
"Hole-O" (aka "Frog-O") on Ansonia map where significant portions of the map were missing and you needed to compass and pace count across the holes of unknown territory. Lapses of concentration on two controls meant I had to peek at the backup complete map I was carrying to relocate. Interesting exercise since it tested both compass and pace plus relocation skill when you got back into mapped areas. Apparently I tend to drift a bit to the left if I'm not being careful.
Thursday May 19, 2011 #
5 PM
Trail Run intervals 48:22 ** 4.62 mi (10:28 / mi) +259m 8:55 / mi
ahr:136 max:158 shoes: NB 874
Hill intervals at Pittsfield SF. 6 x 90sec hard with 60sec recovery. Ran the Turner Trail, which is a fairly new twisty mountain bike trail with a fairly constant grade (9 - 10%). The intervals got me just about to where it flattens out. Ran a bit further up top and then had fun running back down. Trail was in very good shape, considering how much rain we've had. Temps in the 60's and humid.
Tuesday May 17, 2011 #
Erging 15:00 [3]
Rainy outside and legs still a bit sore from Sunday, so opted for some inside fun (?). ~3.5 km total. 1000m splits: 4:22, 4:13, 4:15.
Treadmill 25:00 [3] 2.25 mi (11:07 / mi)
shoes: NB878 - #10
Walked for a while, then picked it up to a jog/run pace. Helped loosen the legs up.