Training Log Archive: rjb3In the 31 days ending Oct 31, 2018:
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Tuesday Oct 30, 2018 #
9 AM
Trail running 1:30:38 9.78 km (9:16 / km)
ahr:150 max:174
Baird Park
Sunny and chilly - mid 40s.
Trails wet and muddy from Saturday's rain.
Sunny and chilly - mid 40s.
Trails wet and muddy from Saturday's rain.
Monday Oct 29, 2018 #
Elliptical warm up/down 20:00 [2]
Interval program. Level 16. 1370 strides.
Strength (machines) 1:00:00 [1]
Usual set of machines. (XF 9)
Balance (Strong Board) 10:00 [1]
1 + 4:30 + 4:30
Sunday Oct 28, 2018 #
9 AM
Orienteering 2:11:14 *** 8.37 km (15:41 / km)
ahr:112 max:145 14c
Harriman Orienteering Festival
Mini Fall Goat course.
Rockhouse Mountain map. 7.8km 205M
Chilly morning, but not uncomfortable and not raining.
Skipping #1 was a possibility, but I didn't want to commit so soon (and I didn't see the trail option to #7).
Took the direct route to #1 rather than going around on the trail.
Took the 'b' option on the forked second control, mainly to use the stone walls.
OK through #6.
Slipped while crossing the stream after #6 and got thoroughly soaked.
Skipped #7 (still didn't see the trail).
OK through #12.
I didn't think I could trust the intermittent trail, so I went straight. The 'white' area in the green turned out to be chest high blueberry. Stopped short and took some time to recover.
OK the rest of the way.
Very tired at the end. Glad I didn't sign up for the longer course.
Results
Route
Mini Fall Goat course.
Rockhouse Mountain map. 7.8km 205M
Chilly morning, but not uncomfortable and not raining.
Skipping #1 was a possibility, but I didn't want to commit so soon (and I didn't see the trail option to #7).
Took the direct route to #1 rather than going around on the trail.
Took the 'b' option on the forked second control, mainly to use the stone walls.
OK through #6.
Slipped while crossing the stream after #6 and got thoroughly soaked.
Skipped #7 (still didn't see the trail).
OK through #12.
I didn't think I could trust the intermittent trail, so I went straight. The 'white' area in the green turned out to be chest high blueberry. Stopped short and took some time to recover.
OK the rest of the way.
Very tired at the end. Glad I didn't sign up for the longer course.
Results
Route
Thursday Oct 25, 2018 #
9 AM
Note
At Locust Grove helping remove sod from a vegetable garden bed that had been left dormant for the past year. All weeds. Pretty close to real exercise.
Wednesday Oct 24, 2018 #
9 AM
Trail running 54:47 6.3 km (8:42 / km)
ahr:147 max:170
Baird Park.
Mostly sunny, breezy and upper 40s.
A lot of leaves in the trees and mostly green.
Mostly sunny, breezy and upper 40s.
A lot of leaves in the trees and mostly green.
Tuesday Oct 23, 2018 #
Elliptical warm up/down 20:00 [2]
Interval program. Level 16. 1410 strides.
Strength (machines) 1:00:00 [1]
Usual set of machines. (9 XF)
Balance (Strong Board) 10:00 [1]
1 + 4:30 + 4:30
Sunday Oct 21, 2018 #
9 AM
Orienteering race 1:03:06 *** 5.07 km (12:26 / km)
ahr:119 max:155 10c
USA Nationals Long
Bishop Lake, Brown A, 3.9km, 105M
Chilly morning with an early start. I didn't like the look of the woods on the walk to the start, But not so bad once under way. Some open and some not so open.
The gps track to #1 is way off, as I took the main trail to the little trail on the left (with a control) and went into the woods from there.
OK up through #5.
On the way to #6 I saw a control in what looked like a saddle and went to it. Not mine. Started in the wrong direction, but quickly corrected.
Had a similar problem going to #9. When I got to the road I wasn't sure where I was, but there was a hill to my left. Found a control at the top, but not mine. The little clearing helped. Took a fall going down the hill which messed up my thinking. Started again from the top.
Route
Results
Bishop Lake, Brown A, 3.9km, 105M
Chilly morning with an early start. I didn't like the look of the woods on the walk to the start, But not so bad once under way. Some open and some not so open.
The gps track to #1 is way off, as I took the main trail to the little trail on the left (with a control) and went into the woods from there.
OK up through #5.
On the way to #6 I saw a control in what looked like a saddle and went to it. Not mine. Started in the wrong direction, but quickly corrected.
Had a similar problem going to #9. When I got to the road I wasn't sure where I was, but there was a hill to my left. Found a control at the top, but not mine. The little clearing helped. Took a fall going down the hill which messed up my thinking. Started again from the top.
Route
Results
C • #9 1
Saturday Oct 20, 2018 #
9 AM
Orienteering race 13:38 *** 1.85 km (7:23 / km)
ahr:141 max:156 10c
USA Nationals, Sprint, Brown-A.
Plymouth Centennial Park
Sprint 1, 1.5km, 20M
A chilly morning helped keep me moving. The only problem was with #6. As I approached, I could see that the control was on the inside corner of the fence, so I went around on the north side. What I missed was that there was no fence on the south side. This was probably the best sprint I've done.
Route
Results
Plymouth Centennial Park
Sprint 1, 1.5km, 20M
A chilly morning helped keep me moving. The only problem was with #6. As I approached, I could see that the control was on the inside corner of the fence, so I went around on the north side. What I missed was that there was no fence on the south side. This was probably the best sprint I've done.
Route
Results
12 PM
Orienteering race 19:41 *** 1.41 mi (13:58 / mi)
ahr:131 max:147 13c
USA Nationals, Sprint, Brown-A.
Plymouth Centennial Park
Sprint 2, 1.8km, 30M
On the way to #2 I realized just how little I had recovered from Sprint 1.
Didn't see the more direct way into #4.
Took the paved path to #5. Got onto the first bridge before I realized that there were two bridges. A more direct route would have been better.
A little off going to #8.
Otherwise another nice effort. Just tired.
Route
Results
Plymouth Centennial Park
Sprint 2, 1.8km, 30M
On the way to #2 I realized just how little I had recovered from Sprint 1.
Didn't see the more direct way into #4.
Took the paved path to #5. Got onto the first bridge before I realized that there were two bridges. A more direct route would have been better.
A little off going to #8.
Otherwise another nice effort. Just tired.
Route
Results
Friday Oct 19, 2018 #
3 PM
Orienteering race 36:15 *** 3.81 km (9:31 / km)
ahr:139 max:166 11c
USA Nationals, Middle, Brown-A, 2.6km, 35M
St. Patrick's County Park (IN)
Madeline Bertrand County Park (MI)
This course was more like a long Sprint than a Middle. It started to rain before my start and I had some trouble reading the map with wet magnifiers. This was somewhat mitigated by the 1:7500 map scale. Sloppy at the beginning.
Missed the direct trail to #1.
Then I thought it was necessary to go through the green to get to #3 from the trail and went around to come in from the south.
Thought #4 would be in the open on the fence and it took a few seconds to realize I had to go into the green to get to it.
For some reason, I went wide going to #5?
Some hesitation at #6 once I got off the trail.
Even more trouble at #7 in the woods.
At that point I figured that running the road/trail to #8 would be just as quick. A little analysis shows this is not likely the case.
OK the rest of the way in.
Route
Results
St. Patrick's County Park (IN)
Madeline Bertrand County Park (MI)
This course was more like a long Sprint than a Middle. It started to rain before my start and I had some trouble reading the map with wet magnifiers. This was somewhat mitigated by the 1:7500 map scale. Sloppy at the beginning.
Missed the direct trail to #1.
Then I thought it was necessary to go through the green to get to #3 from the trail and went around to come in from the south.
Thought #4 would be in the open on the fence and it took a few seconds to realize I had to go into the green to get to it.
For some reason, I went wide going to #5?
Some hesitation at #6 once I got off the trail.
Even more trouble at #7 in the woods.
At that point I figured that running the road/trail to #8 would be just as quick. A little analysis shows this is not likely the case.
OK the rest of the way in.
Route
Results
Thursday Oct 18, 2018 #
Elliptical warm up/down 20:00 [2]
Interval program. Level 16. 1400 strides.
Strength (machines) 1:00:00 [1]
Usual set of machines. -1 (0 XF)
Balance (Strong Board) 11:00 [1]
1 + 5 + 5
Trying eyes closed during some of the two leg time. Ha!
Trying eyes closed during some of the two leg time. Ha!
Tuesday Oct 16, 2018 #
10 AM
Walk / Run 1:10:46 7.29 km (9:43 / km)
ahr:138 max:172
Red Wing Recreation Area
There will be a trail run (race) here in a couple weeks (10km, 300M). Since I have never been here, I thought I would have a look around and see if the run is something I could handle. The area is private (Red Wing Sand & Gravel), consists of one large hill ( ~150M) and has a jumble of trails. I don't know the 10km course, so I just started running (and walking the steeper hills) taking turns kind of at random, sometimes back-tracking to try something new. Based on today's effort, I should be able to do the 10km in 2 hours which is just longer than last years slowest times.
There will be a trail run (race) here in a couple weeks (10km, 300M). Since I have never been here, I thought I would have a look around and see if the run is something I could handle. The area is private (Red Wing Sand & Gravel), consists of one large hill ( ~150M) and has a jumble of trails. I don't know the 10km course, so I just started running (and walking the steeper hills) taking turns kind of at random, sometimes back-tracking to try something new. Based on today's effort, I should be able to do the 10km in 2 hours which is just longer than last years slowest times.
Monday Oct 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. (9 XF)
Balance (Strong Board) 10:00 [1]
1 + 4:30 + 4:30
Sunday Oct 14, 2018 #
9 AM
Orienteering race 1:19:09 *** 4.01 km (19:43 / km) +125m 17:04 / km
ahr:115 max:148 12c
Wanaque Ridge. Dual meet with DVOA.
Brown, 3.2km
Slow and sloppy, didn't read the map very well.
Brown, 3.2km
Slow and sloppy, didn't read the map very well.
Thursday Oct 11, 2018 #
Other (Trail building) 1:30:00 [2]
With Scenic Hudson. Bench cutting a section of their new trail on Snake Hill (Crystal Lake). Warm and humid at the beginning, then rain at the end.
Wednesday Oct 10, 2018 #
10 AM
Trail running 55:46 6.23 km (8:57 / km)
ahr:132 max:155
Baird Park
Warm and humid.
Warm and humid.
Tuesday Oct 9, 2018 #
10 AM
Note
At Locust Grove helping remove invasive vines. Mostly Porcelain Berry and Multi-flora Rose.
Monday Oct 8, 2018 #
Elliptical warm up/down 20:00 [2]
Interval program. Level 16. 1340 strides.
Strength (machines) 1:00:00 [1]
Usual set of machines. (9 XF)
Balance (Strong Board) 10:00 [1]
1 + 4:30 + 4:30
Sunday Oct 7, 2018 #
9 AM
Trail running 1:23:20 8.74 km (9:32 / km)
ahr:139 max:161
Baird Park
Mostly cloudy. Low 70s and humid. The woods are still quite wet; more like Spring than Fall. A little less than 2km from the end the sole on the left shoe started to come off. The running was a little awkward from there on. The shoes should have been thrown out long ago, but they seemed appropriate for running in the mud.
Mostly cloudy. Low 70s and humid. The woods are still quite wet; more like Spring than Fall. A little less than 2km from the end the sole on the left shoe started to come off. The running was a little awkward from there on. The shoes should have been thrown out long ago, but they seemed appropriate for running in the mud.
3 PM
Walking (Survey) 1:37:51 1.99 mi (49:06 / mi)
ahr:90 max:122
Fahnestock S.P.
Invasive plant survey.
Invasive plant survey.
Wednesday Oct 3, 2018 #
9 AM
Trail running 56:00 6.09 km (9:11 / km)
ahr:143 max:170
Baird Park
Another damp day. After a couple of inches of rain yesterday, the streams were full and the trail were wet, muddy and in places flowing. Not as dreary though, with the sun occasionally breaking through the clouds.
FR has been stingy with distance the last two days.
Another damp day. After a couple of inches of rain yesterday, the streams were full and the trail were wet, muddy and in places flowing. Not as dreary though, with the sun occasionally breaking through the clouds.
FR has been stingy with distance the last two days.
Tuesday Oct 2, 2018 #
10 AM
Trail running 53:16 6.15 km (8:40 / km)
ahr:144 max:179
Baird Park
Damp and gloomy. The first few hundred meters were rather lethargic, but it picked up nicely from there.
Damp and gloomy. The first few hundred meters were rather lethargic, but it picked up nicely from there.
Monday Oct 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. (9 XF)
Balance (Strong Board) 11:00 [1]
1 + 5 + 5