Training Log Archive: rjb3In the 28 days ending Feb 28, 2018:
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| 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 | ||||||||||||||||||||||||||||||||||||
Wednesday Feb 28, 2018 #
10 AM
Trail running 54:36 6.39 km (8:32 / km)
ahr:143 max:171
Baird Park
Sunny and upper 40s. Fitting end to the warmest February on record.
Sunny and upper 40s. Fitting end to the warmest February on record.
Tuesday Feb 27, 2018 #
10 AM
Orienteering 1:29:47 *** 4.68 km (19:12 / km)
ahr:114 max:157 8c
HVO/WCOC Winter series #4 Hemlock Hills,
Green course. 4.0km.
A near perfect day for this. 50s, full sun and no wind. The woods were mostly open, but, for me, not very run-able. I had a lot of trouble reading the map (my problem, not the map which was quite nice).
Started out Southwest from the parking area and quickly ran into a nice gravel road going SE up the hill to a fenced in area. Not on the map! Reset! Back to the parking area to verify I was in the right place. I was. Maybe I missed something in the course notes, so I started again, ignoring the road.
Course
1. Drifted right, not reading the small hills properly. Stopped, and relocated, when I ran into the big marsh.
2. OK, but would have been a lot easier if I were taking the trail.
3. OK for the first half and then lost contact with the map. Drifted left into the Mountain Laurel. Eventually got to the control.
4. Not the best route, but I got there OK.
5. OK. Went by the control on the way to #4 and didn't see it.
6. OK
7. OK most of the way, but climbed too high and had to figure out how to get down to the control.
8. OK. The track is a bit off, as I crossed the stream at the bridge.
Splits
Green course. 4.0km.
A near perfect day for this. 50s, full sun and no wind. The woods were mostly open, but, for me, not very run-able. I had a lot of trouble reading the map (my problem, not the map which was quite nice).
Started out Southwest from the parking area and quickly ran into a nice gravel road going SE up the hill to a fenced in area. Not on the map! Reset! Back to the parking area to verify I was in the right place. I was. Maybe I missed something in the course notes, so I started again, ignoring the road.
Course
1. Drifted right, not reading the small hills properly. Stopped, and relocated, when I ran into the big marsh.
2. OK, but would have been a lot easier if I were taking the trail.
3. OK for the first half and then lost contact with the map. Drifted left into the Mountain Laurel. Eventually got to the control.
4. Not the best route, but I got there OK.
5. OK. Went by the control on the way to #4 and didn't see it.
6. OK
7. OK most of the way, but climbed too high and had to figure out how to get down to the control.
8. OK. The track is a bit off, as I crossed the stream at the bridge.
Splits
Monday Feb 26, 2018 #
Elliptical warm up/down 20:00 [2]
Interval program. Level 16. 1400 strides.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Balance 10:00 [1]
2 + 4 + 4
Friday Feb 23, 2018 #
10 AM
Trail running 1:03:33 7.15 km (8:53 / km)
ahr:152 max:175
Baird Park
Cloudy and mid 30s. The ground was covered with a thin coating of snow. A little sprinkle of rain was falling when I started, but stopped sometime before the end. It was hard to tell when with snow melt dripping out of the trees.
Cloudy and mid 30s. The ground was covered with a thin coating of snow. A little sprinkle of rain was falling when I started, but stopped sometime before the end. It was hard to tell when with snow melt dripping out of the trees.
Thursday Feb 22, 2018 #
Elliptical warm up/down 20:00 [2]
Interval program. Level 16. 1310 strides.
Strength (machines) 1:00:00 [1]
Usual set of machines. -1
Balance 10:00 [1]
2 + 4 + 4
Wednesday Feb 21, 2018 #
9 AM
Trail running 59:03 6.34 km (9:19 / km)
ahr:138 max:172
Baird Park
Some sun to full sun. Low 60s to upper 60s. No snow anywhere in the woods, but lots of water. Not used to running consecutive days.
Some sun to full sun. Low 60s to upper 60s. No snow anywhere in the woods, but lots of water. Not used to running consecutive days.
Tuesday Feb 20, 2018 #
10 AM
Trail running 1:04:16 7.2 km (8:56 / km)
ahr:141 max:170
Baird Park
Around 50F with filtered sun. Some lingering snow and ice on the trails, though it was mostly slush.
Around 50F with filtered sun. Some lingering snow and ice on the trails, though it was mostly slush.
Monday Feb 19, 2018 #
Elliptical warm up/down 20:00 [2]
Interval program. Level 16. 1410 strides.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Balance 8:00 [1]
2 + 3 + 3
Saturday Feb 17, 2018 #
10 AM
Trail running 56:42 6.37 km (8:54 / km)
ahr:154 max:167
Baird Park
Mostly sunny, low 30s. Felt rather lethargic, but still better than Tuesday's effort.
Mostly sunny, low 30s. Felt rather lethargic, but still better than Tuesday's effort.
Thursday Feb 15, 2018 #
Elliptical warm up/down 20:00 [2]
Interval program. Level 16. 1360 strides.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Balance 9:00 [1]
2 + 3:30 + 3:30
Wednesday Feb 14, 2018 #
10 AM
Orienteering 1:49:43 *** 7.55 km (14:32 / km)
ahr:130 max:155 17c
HVO/WCOC Winter series #3, Mountain Lakes
Red course. 6.7km.
Cloudy, but otherwise nice. Low to mid 40s. No snow but plenty of water.
Course
The first twelve legs were different from any on the Green course. The last five were all the same.
1 - 4. No problems.
5. No problem here either, but I saw a fox leave the control as I approached. Didn't see it for long.
6. No problem. Reverse leg from Green.
7. My brain went mushy here. Stopped way short and was totally confused. Took a while to get back on track.
8 - 12. No problems, though I might have done better on #10 by attacking from the big field.
9 - F. Same legs as the Green course.
Splits
Red course. 6.7km.
Cloudy, but otherwise nice. Low to mid 40s. No snow but plenty of water.
Course
The first twelve legs were different from any on the Green course. The last five were all the same.
1 - 4. No problems.
5. No problem here either, but I saw a fox leave the control as I approached. Didn't see it for long.
6. No problem. Reverse leg from Green.
7. My brain went mushy here. Stopped way short and was totally confused. Took a while to get back on track.
8 - 12. No problems, though I might have done better on #10 by attacking from the big field.
9 - F. Same legs as the Green course.
Splits
Tuesday Feb 13, 2018 #
10 AM
Trail running 58:49 6.47 km (9:06 / km)
ahr:149 max:175
Baird Park
Sunny with temps in the upper 20s. Not much snow in the woods, but lots of ice on the trails.
Sunny with temps in the upper 20s. Not much snow in the woods, but lots of ice on the trails.
Monday Feb 12, 2018 #
Elliptical warm up/down 20:00 [2]
Interval program. Level 16. 1420 strides.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Balance 8:00 [1]
2 + 3 + 3
Sunday Feb 11, 2018 #
Elliptical 1:50:00 [2]
Cross Train 1. Level 16.
Cardio Cinema: "Rise of the Planet of the Apes (2011)"
Cardio Cinema: "Rise of the Planet of the Apes (2011)"
Friday Feb 9, 2018 #
Elliptical warm up/down 20:00 [2]
Interval program. Level 16. 1420 strides.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Balance 8:00 [1]
2 + 3 + 3
Tuesday Feb 6, 2018 #
12 PM
Orienteering 1:49:22 6.89 km (15:53 / km)
ahr:102 max:139 13c
HVO/WCOC Winter series #3
Mountain Lakes W.C.P. - Green (6.0km)
While getting ready to go to Mountain Lakes I looked outside and it was snowing. Hard. After an hour or so the snowing stopped with about an inch of light fluff on the ground. Cleaned off the driveway and decided today still looked like the best day to get out. At the park there was no sign of new snow. No sign of old snow either. Cloudy and a little chilly, but nice day to run (walk) a course.
Course
1. A little more round-about than necessary. Trying to warm up.
2. Avoiding trails. East over the hill, stayed north of the stream, then tried to keep track of the stone walls. The pipeline and the N-S trail were obvious.
3. No problems.
4. Avoided most of the re-entrant.
5. East side of the big marsh.
6. Over the hill.
7. Pretty much straight line to the road. Followed the stone walls, then up the hill.
8. Up to the little pond where the watch was accidentally stopped. From there, over to the marsh and straight down the hill.
9. No problem.
10. Was worried about finding the control in all of the map detail, but no problem.
11. Not the best route, going over the little hills, but the control was visible on top of the hill.
12. This hasn't happened to often to me, but standing next to #11 I could see #12 on top of the next hill. Concerned (dis-heartened?) about the steep rocky climb to get to it, but it wasn't too bad.
13. No problem.
F. Came down the steep, rocky hillside to the finish. I think I would have been better off staying right and adding a little distance.
Nice course and I was happy to get out on a day with good conditions.
Splits
Mountain Lakes W.C.P. - Green (6.0km)
While getting ready to go to Mountain Lakes I looked outside and it was snowing. Hard. After an hour or so the snowing stopped with about an inch of light fluff on the ground. Cleaned off the driveway and decided today still looked like the best day to get out. At the park there was no sign of new snow. No sign of old snow either. Cloudy and a little chilly, but nice day to run (walk) a course.
Course
1. A little more round-about than necessary. Trying to warm up.
2. Avoiding trails. East over the hill, stayed north of the stream, then tried to keep track of the stone walls. The pipeline and the N-S trail were obvious.
3. No problems.
4. Avoided most of the re-entrant.
5. East side of the big marsh.
6. Over the hill.
7. Pretty much straight line to the road. Followed the stone walls, then up the hill.
8. Up to the little pond where the watch was accidentally stopped. From there, over to the marsh and straight down the hill.
9. No problem.
10. Was worried about finding the control in all of the map detail, but no problem.
11. Not the best route, going over the little hills, but the control was visible on top of the hill.
12. This hasn't happened to often to me, but standing next to #11 I could see #12 on top of the next hill. Concerned (dis-heartened?) about the steep rocky climb to get to it, but it wasn't too bad.
13. No problem.
F. Came down the steep, rocky hillside to the finish. I think I would have been better off staying right and adding a little distance.
Nice course and I was happy to get out on a day with good conditions.
Splits
Monday Feb 5, 2018 #
Elliptical warm up/down 20:00 [2]
Interval program. Level 16. 1360 strides.
Strength (machines) 1:00:00 [1]
Usual set of machines.
Balance 8:00 [1]
2 + 3 + 3
Sunday Feb 4, 2018 #
9 AM
Trail running 1:03:51 7.12 km (8:58 / km)
ahr:155 max:182
Baird Park
Low 30s and cloudy. About an inch of snow. Some foot traffic on the trails, but not enough to make them icy. Four other runners out, one on the trails. Maybe some are missing the cancelled 5K Winter Run. This is a long running event which in recent years was run on Super Bowl Sunday.
I don't know if this is unusual, but a local farmer was out harvesting some of his corn from a snow covered field. Later, there were many geese feeding in the harvested areas. Apparently they haven't figured out how to get at the corn still on upright stalks.
Low 30s and cloudy. About an inch of snow. Some foot traffic on the trails, but not enough to make them icy. Four other runners out, one on the trails. Maybe some are missing the cancelled 5K Winter Run. This is a long running event which in recent years was run on Super Bowl Sunday.
I don't know if this is unusual, but a local farmer was out harvesting some of his corn from a snow covered field. Later, there were many geese feeding in the harvested areas. Apparently they haven't figured out how to get at the corn still on upright stalks.
Thursday Feb 1, 2018 #
Elliptical warm up/down 20:00 [2]
Interval program. Level 16. 1380 strides.
Strength (machines) 1:00:00 [1]
Usual set of machines. -1
Balance 9:00 [1]
3 + 3 + 3