Training Log Archive: RickaIn the 7 days ending Dec 19, 2009:
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Thursday Dec 17, 2009 #
Running 27:00 [3]
On a beautiful December day, got out just before sunset to run in Tower Grove Park - then back home well in time to catch the penultimate Survivor episode of this season. Teaching nights, this is the fisrt episode I got to watch 'live'. I can't believe noone tried back-stabbing Russell!
Wednesday Dec 16, 2009 #
Treadmill 20:00 [3]
"Random Hill" on treadmill: 7.2; 6% maxes - nice blend of clim and speed.
Machines 25:00 [3]
9 machines - body parts felt good.
Sunday Dec 13, 2009 #
Running warm up/down 10:00 [1]
Warmup for Short Possum. Wow, it was decptively warm (and dry). Took off one layer.
Orienteering race 1:48:00 [4]
Ran the first Short Possum (bit over 9K?). Great course, ideal weather (mid 40's, no wind, dry). Trails were slick, but leaf-covered ground provided excellent footing. Excellent course design - ridge-reentrant - lots of chances for parallel errors.
19 controls. 1-14 were same as Trot; 15-19 were last 5 of Trot. We got to skip one: 5, 7, 13, and 17 looked good. I chose 17. Missed 18 as an option.
Almost always had 1-3 people around me (especially Gary T and Scott K), with others appearing and disappearing. About 10 Short Possum maps were picked up, but Trot runners could switch to Short at #14, so I had no idea who or how many were on my course - even if I saw them in the woods. Except for #6, stayed in excellent map contact and good focus. Used other runners - not bothered by them. Spiked 18 of 19 controls.
Only mistake was leaving was leaving #5, on a dogleg. Very soon nothing made sense - instead of crossing flat spur, I was descending west into reentrant system. Rechecked twice to make sure it wasn't 180 error. Hit trail and 'you are here' sign! Matched trail to map - I was over 1/2 way to 6 but not on optimal route. Curled around hill, missed 6 somehow, lost 1 more minute bouncing back - Gary caught up to me again. I probalby left 5 to N, not to NE as intended.
Finally left Gary and Scott behind after 13. I caught Duffin at water past 14. He was very talkative. Got to 15 & 16 ahead of Duffin, but could hear him behind me. Left 16 quickly. I'd settled on 17 as skip - hadn't seen 18 as option (at least as good since 17-19 was part road run.) Halfway to 18 - last climb! Hit 18 smoothly; ran spur left of line, turn right at pond. Saw no one around at 19 and into finish - no sprint needed! First on first Short Possum!! Mark Everett finished Trot 2 minutes later and Duffin was right behind him (he'd skipped 18) for 2nd on Short. Scott Kelley was 3rd on Short in 2:18. By missing 6, he'd had to make a 'bad skip'.
Very clean run - never had much pace, but actually felt better in 2nd hour.
19 controls. 1-14 were same as Trot; 15-19 were last 5 of Trot. We got to skip one: 5, 7, 13, and 17 looked good. I chose 17. Missed 18 as an option.
Almost always had 1-3 people around me (especially Gary T and Scott K), with others appearing and disappearing. About 10 Short Possum maps were picked up, but Trot runners could switch to Short at #14, so I had no idea who or how many were on my course - even if I saw them in the woods. Except for #6, stayed in excellent map contact and good focus. Used other runners - not bothered by them. Spiked 18 of 19 controls.
Only mistake was leaving was leaving #5, on a dogleg. Very soon nothing made sense - instead of crossing flat spur, I was descending west into reentrant system. Rechecked twice to make sure it wasn't 180 error. Hit trail and 'you are here' sign! Matched trail to map - I was over 1/2 way to 6 but not on optimal route. Curled around hill, missed 6 somehow, lost 1 more minute bouncing back - Gary caught up to me again. I probalby left 5 to N, not to NE as intended.
Finally left Gary and Scott behind after 13. I caught Duffin at water past 14. He was very talkative. Got to 15 & 16 ahead of Duffin, but could hear him behind me. Left 16 quickly. I'd settled on 17 as skip - hadn't seen 18 as option (at least as good since 17-19 was part road run.) Halfway to 18 - last climb! Hit 18 smoothly; ran spur left of line, turn right at pond. Saw no one around at 19 and into finish - no sprint needed! First on first Short Possum!! Mark Everett finished Trot 2 minutes later and Duffin was right behind him (he'd skipped 18) for 2nd on Short. Scott Kelley was 3rd on Short in 2:18. By missing 6, he'd had to make a 'bad skip'.
Very clean run - never had much pace, but actually felt better in 2nd hour.