Training Log Archive: NikolayIn the 1 days ending Mar 21, 2009:
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Saturday Mar 21, 2009 #
Road Running race (Morning) 2:52:28 [3] 19.55 mi (8:49 / mi) +561m 8:06 / mi
ahr:138 max:159 weight:165lbs
Street Scramble Series #1: South Lake Union Street Scramble
(Fore anyone uninitiated in Street Scrambling, it is an urban Score O with 90 min or 3 hour limit)
Cleared the course, took all CPs, and won the Men's division, and overall. And I got a $25 gift card for Seattle Running Company store :-)
The first street scramble for the season. I was exited, since I haven't done one for several months now, and was itching to do some long navigation running. And I don't remember how long has it been since I have run for 3 hours.
Because of this last fact, and the approaching big orienteering events including the US Relay champs, I was a little hesitant to push myself for 3 hours, and on pavement at that. So I was going for the 90 min option this time. Right.....
After I got my map, I measured roughly the distance for taking all controls and it came up to around 18 miles. So I said to myself, hey this time the course is easily cleanable, and ....here I am planning my route for the 3 hours option.
I visit all checkpoints and cleared the course with 7 and half minutes to spare. Did checked a wrong answer on one of the questions (CP 33) (not sure why, I still see the two white hats at the Seattle running store window in my head, but I have marked 4 instead on my answer sheet :( Got 45 points penalty for that mistake )
I lost 3 mins because I could not locate the plack at the boat dock (CP 35)
Navigation vise I run through the course clean and with no mistakes. More for training purposes than anything else, I pushed consciously on most of the uphills, aside from that I was running with a comfortable pace, slowing even more after the first 2 hours have passed knowing that there will be plenty of time to cover the remaining part of the course.
After the run legs felt a bit sore from the pavement and all the pounding, but not that bad as I remember previous post scramble aches.
Now the question is should I do the 10 K Mercer Island race tomorrow with Mariya, as I have planned or be spectator for once?....
Average HR for the three 1 hour durations of the run was:
hour 1: 142
hour 2: 137
hour 3: 134
(Fore anyone uninitiated in Street Scrambling, it is an urban Score O with 90 min or 3 hour limit)
Cleared the course, took all CPs, and won the Men's division, and overall. And I got a $25 gift card for Seattle Running Company store :-)
The first street scramble for the season. I was exited, since I haven't done one for several months now, and was itching to do some long navigation running. And I don't remember how long has it been since I have run for 3 hours.
Because of this last fact, and the approaching big orienteering events including the US Relay champs, I was a little hesitant to push myself for 3 hours, and on pavement at that. So I was going for the 90 min option this time. Right.....
After I got my map, I measured roughly the distance for taking all controls and it came up to around 18 miles. So I said to myself, hey this time the course is easily cleanable, and ....here I am planning my route for the 3 hours option.
I visit all checkpoints and cleared the course with 7 and half minutes to spare. Did checked a wrong answer on one of the questions (CP 33) (not sure why, I still see the two white hats at the Seattle running store window in my head, but I have marked 4 instead on my answer sheet :( Got 45 points penalty for that mistake )
I lost 3 mins because I could not locate the plack at the boat dock (CP 35)
Navigation vise I run through the course clean and with no mistakes. More for training purposes than anything else, I pushed consciously on most of the uphills, aside from that I was running with a comfortable pace, slowing even more after the first 2 hours have passed knowing that there will be plenty of time to cover the remaining part of the course.
After the run legs felt a bit sore from the pavement and all the pounding, but not that bad as I remember previous post scramble aches.
Now the question is should I do the 10 K Mercer Island race tomorrow with Mariya, as I have planned or be spectator for once?....
Average HR for the three 1 hour durations of the run was:
hour 1: 142
hour 2: 137
hour 3: 134