Training Log Archive: ccsteve

Event: ROC - Durand Eastman - Picnic and Motala
 

Motala in Durand Park. Overall it turned out reasonable well - 5 minutes from Mike, 30 seconds from Rob S.

Splits:
B - 3:07, 2:30, 2:04, 1:32, 1:04, 2:54
A - 2:05, 1:49, 1:32, 3:22, 1:50
D - 2:10, 1:53, 2:41, 1:56, 1:29
C - 4:55, 2:45, 1:01, 2:44, 2:31, 3:09,

A bit of difficulty finding the control flag at the second control of B and then at the second of C.

Motala - Splits

Walking at Ellison with my daughter - checking how this map should be progressing...

Scoping out the sprint for the event. So while it was hot, damp and muddy, I don't think the time is good. I'm looking for a 17-18 minute event for me which will make it ~12 minutes for strong runners...

Looks like I need to pull out a leg that is probably nice for a regular event but too long for this sprint.

The start needs to get reset to allow a white course that is safe and fun.

And I've got to figure out what sort of a funk I'm in - this pace was awful... (While I was following the course, there was no navigation involved. (though I did try one route choice that I thought was inferior and believe that to be the case - but still...)

C • pace 2

Show at Cherry Ridge.

Hot and humid though not as hot as during the day...

Over to the little park for the 100m intervals with the heart rate monitor.

9:00 / 1 mi warmup, 2:00 rest.
18.8, 20.0, 19.3, 20.2, 19.1, 21.0, 19.9, 20.2, 2:00 rest
18.8, 20.9, 19.9, 20.4, 19.7, 20.7, 2:00 rest
19.3, 21.1, 20.8, 20.2, 2:00 walk
9:51 warmdown
[1st of every pair of runs is downhill a little, second is uphill a little]

I saw a very good recovery during the rests, but not as much during the 30 seconds between runs. Probably need to move out to 400m intervals, but this was fun.

Walking at Ellison again, scoping out a sprint course.

Daughters wanted to get a nice brisk walk in so we toured Ellison in the rain. I was able to check a few spots vs the new map.

Out with my daughter's heart rate monitor. An interesting twist...

Extra day off and some creaks, but a good run. I like the 3 mile route with a climb up bunker hill just before the end of the second mile.

Red course at Mendon Ponds.

Felt off, and a morning later I'm feeling more beat up than I would like. Not sure if it was an off day or something about my training...

Biggest error on 6. This goes into a new class of excessive confidence in navigation where "All I have to do is X"... Followed by a lax run and a failure to follow my compass and some bad re-orientation...

For the third control I also thought I had a good idea and it might have been, but I failed to read the subtleties of the map and overran the control.

In other places I did well and think this was a case of "calming down and navigating".

Red - Splits

Event: ROC - Mendon Ponds Park [2009 Club Series #3 (Sunday)]
 

Over to the little park for some short intervals... Walked it as 110y or so, so I'm good at 100m. It turns out that my 110 paces is 64 single steps when sprinting - the sprinting strides are 70% longer....

[unless noted, sprints have a 30s rest in between)
8:36 1m warmup, 2m rest
18.85, 19.53, 19.29, 19.87, 18.66, 19.55, 18.78, 19.78, 2m walk
19.43, 18.75, 20.25, 20.12, 2m rest
18.76, 19.66, 19.22, 20.00, 2m rest
19.51, 20.09, 2m walk
8:58 warmdown

18 - hmm - didn't know I ran that many... I took rests when my pace rose above 20s...

Was over to RIT for the summer series with a couple kids vaulting and decided that I would do the 1500m on an official track and all... Felt good the first 400m and hit the time I wanted for that split, but faded on the third 400m... Guess I'm not where I think I am for track speed.

Splits: 1:20, 1:36, 1:43, 1:15 (300m)

At least I'll have something to compare to later in the summer.

OK - feeling better - I ran 5:51 in a 1500 on July 22 last summer - so I'm in about the same condition as then and it's still early June. My memory remembered the "just under 6m" time, but I thought it was a 1600.

Nice modest run this morning... 8:58, 8:39, 8:14, 7:05

Over to Ellison park to checkout the contours and trails on this new map I'm working with. 18 minutes / 2 miles over to warmup, nearly 3 hours around the park, and 18 more minutes / 2 miles warmdown.

The contours are now as accurate as the base map was - and that was an interesting realization. A couple times I wanted to know why a spur or re-entrant wasn't very obvious on the map and realized it wasn't obvious on the ortho... To get more out of it we'd have to have a more detailed map in scale and/or contour.

But now the little wavy portions of the contours line up with actual terrain;-)

Came to another conclusion that I've got to change a couple road / trail features around - they're in as trails but need to be pavement and I know there is a different symbol for that. [and they will then take up more space as they should]

Noted the need for a real-life "look" at spots to confirm what the ortho was saying - I found a couple places where I'm sure I traced it well, but the ortho must be off because of tree cover / some glitch in that specific spot.

I figured out how to re-fill the parking lot with pavement, but still need to do a stream - two lines to select... help isn't working on my vista system with OCAD 6... (but OCAD 6 is working;-)

And lastly I was doing a visual of what sorts of vegetation strategy I'd like to use. I'm thinking that park-like might work best for much of it - nice grass with scattered trees.

Not a lot of running, but I scaled the center hill many times and it turned out to be a very good workout as well.

C • mapping 1

C • Filling in a stream with water 2

Over to the little park for my almost 400m interval loop. 1m 8:00 warmup, 1m 8:20 warmdown. 1:16, 1:14, 1:18, 1:24, 1:26 w 2 minute rest between and one pace count stride of the circuit just before the last one. Looks like 5-10m short.

Hard to find my previous workouts, you'd think searching on my username and interval would do it, but only one hit from last August...

Looks like I went a bit faster the first three, but petered out much earlier.

Again with the lesson - I can tell what it is I have to train on by what is the hardest to do at any point...-)

Good run, pushed a reasonable pace throughout.