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Training Log Archive: ccsteve

In the 30 days ending Jun 30, 2014:

activity	#	time	miles		km		+m
Walking	5	7:30:00
Morning Run	12	7:06:59	46.73	(9:08)	75.2	(5:41)	960
Orienteering	2	3:45:40	8.76		14.1		250	6 /	13c	46%
Dance	3	3:00:00
Cycling	1	31:00	7.0	(4:26)	11.27	(2:45)
Total	18	21:53:39	62.49		100.57		1210	6 /	13c	46%

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Monday Jun 30, 2014 #

Morning Run (pavement) 26:00 [3] 3.0 mi (8:40 / mi) +30m 8:24 / mi
shoes: New Balance 479 - V4

After a half mile had an 8:16 mile split.

Dance 1:00:00 [1]

Saturday Jun 28, 2014 #

Morning Run (hills) 52:55 [4] 6.0 km (8:49 / km) +300m 7:03 / km
shoes: New Balance 479 - V4

Hill workout at the Y. 8m warmup down and around checking the spur out. 10 reps up the hill and back. rest was the trip back down plus a few seconds to about 2:10.

1:28, 2:04; 1:29, 2:15; 1:28, 2:10, 1:31, 2:08; 1:34, 2:10; 1:30, 2:10; 1:35, 2:11; 1:33, 2:11; 1:29, 2:11; 1:33.

10:10 walking back.

We'll call that about 400m up and down hill to make things easier to figure. I would have thought the climb was steeper than 10 degrees, but even at 10 degrees, that's a lot of climb... let me fudge again here and call it 40m. (nearly down to bay level, nearly up to Y field level)

[correcting from 400m up to 210m up, and from 8.4 km to about 6 km overall, and 400m climb to 300m climb for this workout...]

Friday Jun 27, 2014 #

Morning Run (pavement) 26:36 [3] 3.0 mi (8:52 / mi) +35m 8:33 / mi
shoes: New Balance 479 - V4

Wednesday Jun 25, 2014 #

Morning Run (pavement) 42:44 [3] 5.0 mi (8:33 / mi) +50m 8:17 / mi
shoes: Vibram Treksport

4+1 loop in the very light rain. 17:26, 8:39, 7:59, 8:41.

Monday Jun 23, 2014 #

Dance 1:00:00 [1]

Sunday Jun 22, 2014 #

Event: ROC - Mendon Ponds Park Regular Meet

Orienteering race 1:23:47 [5] *** 6.6 km (12:42 / km) +250m 10:40 / km
spiked:6/13c shoes: New Balance 479 - V4

Read at Mendon.

Think that the morning spent in the sun at the Niagara USATF Jr Olympic qualifier held at Penfield may have sapped more energy than I thought. I was sluggish from out of the gate and then missed very significantly on the second control. My "count" suggested that I had missed the side trail and was ready to cut in, but I was in the green and spent too long thrashing about before I got to the actual trail and realized what had happened. Then I approached the control from an off angle and ended on the hill on the east edge of the circle before correcting.

Jim and I met first on that control and kept bumping through 7, but I took a good line out and into 8, and he appeared to miss - I kept in front of him after that and never saw evidence of him after. [Splits show my best leg on 8 - where I gained 2 minutes on him - and another 2 minutes on my second best leg for 9 after that]

I was not excited to get to 1 - and ran around. I thought that would be a clear way to stay unencumbered with the green and plan. But that was perhaps the early (missed) indicator - 3 minutes out / nearly double time on that leg alone.

Then the debacle on 2. 3 was ok, but then I missed on the way to 4 as well. I needed to stay right, but got tangled up in the paddocks and climbing down, and up the ridges there, bleh. [Interesting place to be, just bad navigation on my part]

5 to 6 was good, but I simplified to the trail and made a good cutover.

From 9 in was accurate, just slower than the rest due to the extra distance I had given myself, and being worn out.

Orienteering 40:00 [3]
shoes: New Balance 479 - V4

Flag pickup in the NE corner. Able to make it through control 2 again to see my error, and it was amazingly easier to do correctly... bleh.

Red - Splits

Saturday Jun 21, 2014 #

Walking (Mowing) 1:30:00 [1]

Thursday Jun 19, 2014 #

Morning Run (pavement) 41:30 [3] 5.0 mi (8:18 / mi) +50m 8:03 / mi
shoes: Vibram Treksport

Nice easy run, 4 mile loop plus and extra around the block. 8:38, 8:27, 8:24, 7:40, 8:22

Cycling 12:00 [3] 3.5 mi (3:26 / mi)

Cycling 19:00 [3] 3.5 mi (5:26 / mi)

Monday Jun 16, 2014 #

Morning Run (pavement) 25:01 [3] 3.0 mi (8:20 / mi) +35m 8:03 / mi
shoes: Vibram Treksport

Dance 1:00:00 [1]

Saturday Jun 14, 2014 #

Morning Run (trails) 55:00 [4] 5.5 mi (10:00 / mi) +300m 8:33 / mi
shoes: Vibram Treksport

Abraham Lincoln via the Y again.

Funny how this time it seemed like the vegetation was crowding in on all but the widest trails in the clear woods. Generally "hot" with poison ivy, and me with my ankle high toe-socks leaving a bit of skin available low on my legs. I was quite cautious in the worst areas, so this wasn't all running.

Several trees down across trails.

Good workout - made it all the way over and up to the park entrance off Empire and back. I figured 6+ down and up the 50m hill.

Walking (Mowing) 1:30:00 [1]

Thursday Jun 12, 2014 #

Morning Run (pavement) 31:36 [4] 4.0 mi (7:54 / mi) +40m 7:40 / mi
shoes: Vibram Treksport

Woot - passed the 8-min mile barrier for 4 miles - time to move up... 8:17, 7:59, 8:04, 7:17

Sunday Jun 8, 2014 #

Event: ROC - Dryer Road Park Regular Meet / MTB-O

Orienteering race 1:00:40 [4] 4.3 km (14:07 / km)
shoes: New Balance 479 - V4

Green at Dryar, first of two.

I don't think I adjusted to the conditions as well as needed. I do think I "made due" reasonably well. I'm often taking one feature and relying on it too heavily, but here there were lots of inconsistencies to work with.

For example the first control - I'm not sure how I ended up there, but I did. I came out of the "some trails mapped" section and could make no sense of the map - it didn't look like that at all to me. So I said "I'm by the vegetation border and homes, so it's got to be a bit further, and it was.

10 to 11 was one of my best legs, and I thought I did well to climb over the top of the plateau - 2nd fastest leg on a longer leg. Also did well 5 to 6.

Orienteering race 41:13 [5] 3.2 km (12:53 / km)
shoes: New Balance 479 - V4

The fatigue took its toll here, that climb to 1 was a bit brutal, but we all faced it; you can tell who has climbing legs.

Seem to have generally reasonable efforts here.

I was not a fan of #8 - finding a dot knoll on a hillside with many unmapped knolls and a generally unmapped contour was hard. I liked my strategy of covering the lower part of the hill and realizing that since I must have passed it, it must have been above me - and it was.

10 got me worse though as I relied on the mapping of trails in that area to determine that the trail crossing I could see from 30m away was not the trail crossing I wanted - it went across the trail and the map showed the one with the controls as intersecting from one side only. I climbed a significant portion of the hill before realizing it wasn't above me.

I recognize there's only so much that can be done with a course on that map, and will second any suggestion to get real contours onto that map.

C • "will second any suggestion to get real contours onto that map" 2

Orange - Splits

Green - Splits