Training Log Archive: GlenTIn the 30 days ending Sep 30, 2018:
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Saturday Sep 29, 2018 #
Event: UNO - Harris Center
10 AM
Orienteering race 1:43:18 **** 7.24 km (14:16 / km) +169m 12:47 / km
ahr:130 max:151 spiked:10/13c shoes: VJ Falcons 9
Red course at Harris Center - very nice course by Alar. 6.1k straight line. An OK run in very technical and somewhat physical terrain. Focused fully on navigating, working on maintaining map contact at all times so lots of hesitations. Good on 1 and 2. Off to the right on 3 but spotted the cliff line which led right to the control. Got closer to the road than I intended on 4 but adjusted OK. Hesitant on the way to 5, especially when I spotted the control (on Blue and Green) on the way but continued to the stone wall and figured things out. For 6 my plan was to follow the marshes left of the beeline, hit the trail and go off the end of the large marsh - climbed too much getting over the ridge rather than going around the north end, fine to the end of the big marsh but then veered off and stumbled across the other control in that area. Saw the long E-W wall and headed S to the big hill and into the control. Probably lost 4 or 5 minutes total on the leg. OK the rest of the way except for misreading the control description on 9 which caused me to circle back and re-attack (2 min) and a sub-optimum route choice on 12 where I used a hard-to-follow trail (1 min). A much better run than Pond Mountain last week. And just about perfect weather - 60 and sunny.
Friday Sep 28, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Thursday Sep 27, 2018 #
3 PM
Trail Run 57:38 5.04 mi (11:26 / mi) +130m 10:35 / mi
ahr:133 max:148 shoes: NB Leadville VS
At Nockamixon SP on the Quarry and Old Mill trails. Lots of mud. Overcast, upper 60s with a light rain shower just as I finished up.
Wednesday Sep 26, 2018 #
12 PM
Rail Trail Run intervals 29:16 2.87 mi (10:12 / mi) +50m 9:41 / mi
ahr:136 max:159 shoes: New Balance 880
Intervals on the rail trail. 4 x 400m with 90sec recovery then 4 x 1min hard/1 min easy after a break of about 5 min. Splits: 158, 158, 202, 159 for the 400s; 240m, 230m, 210m, 200m (had to slow for a road crossing for the last one). Pretty warm (~80F) and quite humid - struggling some toward the end to keep the speed up.
Rail Trail Run intervals 14:25 1.39 mi (10:22 / mi) +5m 10:15 / mi
ahr:145 max:161 shoes: New Balance 880
GPS track for the 4 x 1min intervals.
Tuesday Sep 25, 2018 #
Strength and Flexibility (Yoga) 50:00 [2]
Monday Sep 24, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Sunday Sep 23, 2018 #
9 AM
Hiking 20:34 1.56 km (13:11 / km) +53m 11:16 / km
ahr:103 max:131 shoes: VJ Falcons 9
Parking to the start point for training.
Orienteering (Control Pick) 49:29 *** 3.85 km (12:52 / km) +130m 11:00 / km
ahr:131 max:160 spiked:21/27c shoes: VJ Falcons 9
Control pick training on Pond Mountain map, starting from the small pullout on Skiff Mountain Rd. using terrain to the east. Set by Greg A. 3.1k straightline distance with sites marked with ~6” long streamer tape. Focus was on leaving the control in the proper direction but I also used it for compass practice, control site visualization and quickly identifying key features along the leg. Started shortly after Mitch C and just ahead of Janet and later we were caught by Kristen, Bridget and Nathan C - good practice staying focused with other people around. Good running weather with temps in the low 50s.
Hiking 18:26 1.51 km (12:11 / km) +31m 11:04 / km
ahr:111 max:134 shoes: VJ Falcons 9
Back to the car.
Saturday Sep 22, 2018 #
Event: 30 Years of Pond Mt
10 AM
Trail Run 10:49 1.03 km (10:30 / km) +10m 10:00 / km
ahr:112 max:142 shoes: VJ Falcons 9
Run, walk and jog to the start and generally warming up. Not included is an additional trip from the assembly area to the car and back to get my control description holder.
Orienteering race 1:32:13 *** 7.85 km (11:44 / km) +339m 9:39 / km
ahr:133 max:172 spiked:9/13c shoes: VJ Falcons 9
Green course at WCOC one-day NRE at Pond Mountain. 5.3k, 180m. Nice course by Niels L-O, using some very nice woods. Mostly cloudy, low 60s and some breeze - good running weather.
Some days are good and some are not. Today was definitely in the “not” category. One really bad control, had a contact knocked out and re-tweaked my left ankle. The ankle tweak was only a minor distraction but happened early in the course. Between 7 and 8 a stick caught me in the eye and swept my contact out. I managed to find the contact on my cheek. I spent a few minutes trying to get it back in - it was folded but in the eye so I proceeded to 8 (it’s a distance vision correction and I can still see well enough to move through the woods). After I punched 8 I tried again and succeeded but added another couple of minutes.
The really bad control was the long leg to control 3. Lost map contact, too stubborn to turn around and figure things out, got on the wrong side of a mountain, climbed a lot to get back to where I could figure things out, finally got to a trail (the AT), ran up and down the trail including off the south end of the map (may have already been off the map when I hit the trail), started heading northwest on a compass bearing and ran into the walls about 400m south of the control which I successfully identified. Straightforward navigation from there but lost about 30 minutes exploring areas of the map which Niels hadn’t really intended for us to visit. Did fine on the rest of the course with small bobbles in the circle on 4,5, 6 and 9 but all on the order of 20-30 seconds.
Some days are good and some are not. Today was definitely in the “not” category. One really bad control, had a contact knocked out and re-tweaked my left ankle. The ankle tweak was only a minor distraction but happened early in the course. Between 7 and 8 a stick caught me in the eye and swept my contact out. I managed to find the contact on my cheek. I spent a few minutes trying to get it back in - it was folded but in the eye so I proceeded to 8 (it’s a distance vision correction and I can still see well enough to move through the woods). After I punched 8 I tried again and succeeded but added another couple of minutes.
The really bad control was the long leg to control 3. Lost map contact, too stubborn to turn around and figure things out, got on the wrong side of a mountain, climbed a lot to get back to where I could figure things out, finally got to a trail (the AT), ran up and down the trail including off the south end of the map (may have already been off the map when I hit the trail), started heading northwest on a compass bearing and ran into the walls about 400m south of the control which I successfully identified. Straightforward navigation from there but lost about 30 minutes exploring areas of the map which Niels hadn’t really intended for us to visit. Did fine on the rest of the course with small bobbles in the circle on 4,5, 6 and 9 but all on the order of 20-30 seconds.
Friday Sep 21, 2018 #
Strength and Flexibility (Yoga) 50:00 [2]
Thursday Sep 20, 2018 #
4 PM
Trail Run 55:37 4.55 mi (12:13 / mi) +161m 11:01 / mi
ahr:128 max:148 shoes: NB Leadville VS
At Nockamixon SP starting in the Sterner Mill area at the southwest end of the park. Explored the Sterner Mill and High Bridge Trails along the Tohickon Creek then crossed the creek (using the “high bridge”) and ran some of the Quarry trail. Had the official park map and a printout of the OOM for the area. The OOM was significantly more accurate. Official trails were reasonably well marked but the trail names seem to refer to all the trails in the area rather than a linear trail (at one intersection the “Quarry Trail” headed off in four directions). Trails were quite muddy in places, but no falls today. Overcast and about 70F.
Wednesday Sep 19, 2018 #
11 AM
Road Run intervals 33:56 5.64 km (6:01 / km) +36m 5:50 / km
ahr:140 max:161 shoes: New Balance 880
4 x ~600m @ 5:00/k pace with ~1 min recovery - on the road. Actual segment was about 580m according to the GPS watch and has an elevation change of about 7m (down for 1st and 3rd, up for 2nd and 4th). Stopped the watch instead of taking a split at the start of the 3rd one, so did some estimating. Splits: 250, 253, 257, 257.
Tuesday Sep 18, 2018 #
Strength and Flexibility (Yoga) 50:00 [2]
Monday Sep 17, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Sunday Sep 16, 2018 #
2 PM
Trail Run 1:09:49 5.49 mi (12:43 / mi) +65m 12:16 / mi
ahr:131 max:150 shoes: NB Leadville VS
Trail run at Evansburg SP, which turned out to be a bit more adventure than planned. I had the park map showing the trail network with the intent of working my way down to the “Eight Arch Bridge” crossing the Skippack Creek (a stone bridge built in 1792(!), repaired in 1874 according to Wikipedia which still carries Germantown Pike across the Creek). The trails didn’t go all the way to the bridge but it looked like only about a 300m bushwhack would be needed.
I started on some hiking trails which were more or less as mapped, taking me to a creek crossing on a “closed to motorized vehicles” bridge. The map showed a multi-use trail (people and horses, but no bikes) paralleling the stream from there. All I could find was a not-so-well-used footpath marked with a “no horses” sign - good enough, let’s see where it goes. The trail was muddy in places and I managed to slip and fall in the thickest, muddiest part. So most of one side of my body and of course both shoes were covered in mud (and my upper right arm got tweaked as I landed, so that’s gonna hurt for a few days). Continued on the trail for a bit until it disappeared, so had to head back the way I had come (the woods looked rather unpleasant for continuing along the stream, at least wearing shorts).
So, uphill on a paved road for a ways to see if the mapped trail there existed. It did but I was first fooled by an unmapped dirt road which turned out to be someone’s driveway. The trail I wanted was in a field paralleling the road, so I cut across and was on my way. The trail dead-ended at the creek (where I would’ve come out had the trail along the creek continued - apparently it does because there is a “no horses” sign at the beginning of a well overgrown place where a trail might have been).
Since I was at the stream I decided to take the opportunity to get some mud off and cool down a bit (it was sunny and low 80s). I was now about 300m from the Eight Arch Bridge and my planned bushwhack but it occurred to me that wading down the steam would probably be a lot more pleasant than going through the woods. So that’s what I did, never getting more than shin deep and managing not to fall in the water. The bridge was pretty impressive, about 200 feet long with 8 (duh) arches. Crossed the bridge to return on the other side of the stream where I knew ther were roads leading back to my car if the trails didn’t exist. The rest of the adventure was less eventful, although I did spend more time on asphalt than I wanted since some mapped trails didn’t exist. And of course about 10 minutes from the car I encountered some more mud and promptly fell in it, although quite less dramatically.
I started on some hiking trails which were more or less as mapped, taking me to a creek crossing on a “closed to motorized vehicles” bridge. The map showed a multi-use trail (people and horses, but no bikes) paralleling the stream from there. All I could find was a not-so-well-used footpath marked with a “no horses” sign - good enough, let’s see where it goes. The trail was muddy in places and I managed to slip and fall in the thickest, muddiest part. So most of one side of my body and of course both shoes were covered in mud (and my upper right arm got tweaked as I landed, so that’s gonna hurt for a few days). Continued on the trail for a bit until it disappeared, so had to head back the way I had come (the woods looked rather unpleasant for continuing along the stream, at least wearing shorts).
So, uphill on a paved road for a ways to see if the mapped trail there existed. It did but I was first fooled by an unmapped dirt road which turned out to be someone’s driveway. The trail I wanted was in a field paralleling the road, so I cut across and was on my way. The trail dead-ended at the creek (where I would’ve come out had the trail along the creek continued - apparently it does because there is a “no horses” sign at the beginning of a well overgrown place where a trail might have been).
Since I was at the stream I decided to take the opportunity to get some mud off and cool down a bit (it was sunny and low 80s). I was now about 300m from the Eight Arch Bridge and my planned bushwhack but it occurred to me that wading down the steam would probably be a lot more pleasant than going through the woods. So that’s what I did, never getting more than shin deep and managing not to fall in the water. The bridge was pretty impressive, about 200 feet long with 8 (duh) arches. Crossed the bridge to return on the other side of the stream where I knew ther were roads leading back to my car if the trails didn’t exist. The rest of the adventure was less eventful, although I did spend more time on asphalt than I wanted since some mapped trails didn’t exist. And of course about 10 minutes from the car I encountered some more mud and promptly fell in it, although quite less dramatically.
Saturday Sep 15, 2018 #
4 PM
Road Run intervals (Hills) 34:39 3.38 mi (10:15 / mi) +83m 9:31 / mi
ahr:133 max:162 shoes: New Balance 880
Up and down the hill on West Hopewell 5 times. Hill is about 220m with 15m climb. Ran hard on the ups. Anti-Bricker intervals (planned to do 4, did 5). Plus a warm up and cool down. Faded throughout, with each subsequent interval about a second slower. Upper 70s, still humid.
Friday Sep 14, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Wednesday Sep 12, 2018 #
11 AM
Trail Run 51:43 4.7 mi (11:00 / mi) +47m 10:40 / mi
ahr:139 max:152 shoes: NB Leadville VS
Started from Water St. parking area in Hellertown and explored Heller Homestead Park, part of the Lehigh U cross country course and the Thomas Ironworks site. Running surfaces included paved road, paved path, mowed grass, gravel path, dirt single track, edge of a cornfield and some bushwhacking through unmowed grass - quite a variety. Temperature in the low 70s but grossly humid. Hip flexors sore from yoga yesterday (and spending too much time sitting before that).
Tuesday Sep 11, 2018 #
Strength and Flexibility (Yoga) 50:00 [2]
Monday Sep 10, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Sunday Sep 9, 2018 #
Event: DVOA Hickory Run Sand Spring
10 AM
Orienteering race 1:15:35 **** 6.31 km (11:59 / km) +148m 10:44 / km
ahr:122 max:160 spiked:7/12c shoes: VJ Falcons 9
Green course at Hickory Run. 4.5k, 140m climb. Leaves still on the trees so visibility is reduced to <10m in many places, making the navigation pretty challenging. Nice course by Greg Ahlswede using a few longer route choice legs to transport us into more detailed areas with shorter map-reading legs. Was originally planning to run the Red course but with rain and temperatures right around 50F I switched to the shorter course (a good choice in retrospect since I likely would’ve been over 2 hours).
A not so stellar run (it ain’t Laramie!). Challenged by the low visibility. Tough to keep (and regain) map contact when I (frequently) drifted off my bearing. Relocated on the way to 2 using a boulder I had hung a control on last year. Drawn off by other people on my way to 6 and ended up at control 11, from which finding 6 was straightforward if inefficient. Off on my bearing to 8 but read the contours and figured out where I was. Stopped short on 10 and eventually relocated using the permanent control which is right on the beeline (was looking for it but wandered around for a while before finding it). Slow to 11 trying to interpret the terrain features, getting it right but taking too long. Executed the long leg to 12 well, successfully getting past the green. Probably lost 15-20 minutes total. Good training!
A not so stellar run (it ain’t Laramie!). Challenged by the low visibility. Tough to keep (and regain) map contact when I (frequently) drifted off my bearing. Relocated on the way to 2 using a boulder I had hung a control on last year. Drawn off by other people on my way to 6 and ended up at control 11, from which finding 6 was straightforward if inefficient. Off on my bearing to 8 but read the contours and figured out where I was. Stopped short on 10 and eventually relocated using the permanent control which is right on the beeline (was looking for it but wandered around for a while before finding it). Slow to 11 trying to interpret the terrain features, getting it right but taking too long. Executed the long leg to 12 well, successfully getting past the green. Probably lost 15-20 minutes total. Good training!
Saturday Sep 8, 2018 #
12 PM
Road Run 29:40 3.06 mi (9:42 / mi) +65m 9:06 / mi
ahr:132 max:149 shoes: New Balance 880
Cooler (mid 60s) but still a little muggy.
Friday Sep 7, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Tuesday Sep 4, 2018 #
9 AM
Hiking 3:49:31 [2] 6.84 mi (33:33 / mi) +369m 28:45 / mi
ahr:114 max:179
Hiking at Rocky Mountain National Park from the Wild Basin trailhead (in the SE corner of the park). Trail led past Copeland Falls and Calypso Cascade on its way to Ouzel Falls. Looped back on a different trail on the other side of the North St. Vrain Creek. Temperatures in the 60s and partly sunny (but with some very light occasional sprinkles as afternoon clouds and thunderstorms moved in over the mountains). Nice hike, mostly in the woods. Aspens are starting to turn yellow already.
Monday Sep 3, 2018 #
10 AM
Orienteering race 38:30 *** 4.65 km (8:17 / km) +143m 7:10 / km
ahr:142 max:199 spiked:9/9c shoes: VJ Falcons 9
Brown course on Superfly Marsh map. 4.1k, 160m climb. Pretty speedy course with two route choicy legs and two more technical controls in a rocky area. Some dead running near the end following a fence most of the way to a control.
Very good run, hitting them all and picking good routes where there were options. Only limiting factor was oxygen supply. First on Brown by a bunch.
Very good run, hitting them all and picking good routes where there were options. Only limiting factor was oxygen supply. First on Brown by a bunch.
Sunday Sep 2, 2018 #
10 AM
Orienteering race 41:35 *** 4.86 km (8:33 / km) +128m 7:34 / km
ahr:137 max:154 spiked:10/11c shoes: VJ Falcons 9
Brown course on Twin Boulders map. 4.2k, 150m climb, 1:10,000. A more physically and navigationally challenging course than yesterday - quite a bit of sage and some hill climbing. Nice course by Graham Baird.
Very good run. Lost a minute on the second control by not looking uphill as I crossed below the control (thought I was above it). Otherwise hit all the controls pretty well. Apparently I can run up hills and through sage pretty well as I was fastest on the course by almost 6 minutes.
Very good run. Lost a minute on the second control by not looking uphill as I crossed below the control (thought I was above it). Otherwise hit all the controls pretty well. Apparently I can run up hills and through sage pretty well as I was fastest on the course by almost 6 minutes.
Saturday Sep 1, 2018 #
9 AM
Orienteering race 32:46 *** 4.2 km (7:48 / km) +78m 7:08 / km
ahr:135 max:153 spiked:10/10c shoes: VJ Falcons 9
Brown course on Pelican East map. 4.0k, 120m climb. Smokin’ fast! Mostly follow a straight line and find the piece of rock with a bag hanging by it. Another fine weather day - 60s and sunny.
Very good run, hitting all of the controls with occasional hesitations to read the fine details. Second overall on Brown, 1:02 behind Sverre.
Very good run, hitting all of the controls with occasional hesitations to read the fine details. Second overall on Brown, 1:02 behind Sverre.