Training Log Archive: ccsteveIn the 7 days ending May 18, 2013:
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Saturday May 18, 2013 #
Morning Run race 1:01:04 [4] *** 6.3 km (9:42 / km) +190m 8:25 / km
spiked:15/16c shoes: Integrator
Red at Mendon ponds - felt on top of things the whole way.
Able to quickroute the trip, but still no RG...
1 - opened around the pond, wanted to have a chance to review and make progress and that looked reasonable. didn't want to climb knowing that there is more climb than needed up that ridge. After rounding cardiac decided that the trail staring me in the face was reasonable - and cut off distance and didn't have a lot of extra climb - and meant I could come down on the flag through white. Did fine except was off to the right 15 degrees on the close and had to correct. AP thinks the leg has time loss, WinSplits does not. In any case, it was a good effort and I felt good leaving 1.
2 - very straight line from control to control, one of 3 top legs.
3 - was prepared for an uphill to the control and a bit surprised it was down. no issues.
4 - up the hill, trail, trail, around the green early, and down the re-entrant. (around the green early seems to be the best choice)
5 - threading the shrubs in the direct route, and used my small size to get through the portion where the path pretty much disappeared. stood up and spotted the pine tree in front of me and made for it.
6 - reached the path optimally and followed them around and along the hill edge down to the control. was able to check ahead on this leg too.
7 - around the swamp, paths, and contour around the hill. almost made an error in thinking the hill was to the left on the other side of the swamp, but checking map caught that. I was able to visualize a hill on the other side of the very large hill - and there it was.
8 - contoured around the hill on the same side I came in on and then down the hill and up the re-entrant - and there was the wall ruins and flag. number two time on the leg by 3 only 3 sec.
9 - decided the straight path through the green was not simple so followed the wall to the path. took a few steps the wrong direction because I wasn't expecting it to go down the hill - 30 seconds lost. followed the trail almost all the way and then drifted into the woods for the control. (right decision - if I take off the 30 seconds I'm 1 sec off the best time)
10 - around the hill and down as needed - across the pond separator and up the hill. down and up the trail and then across the plateau. good efficient leg.
11 - cutting across to the trail avoiding the green, trail to road, right trail to 11, cutting corners. only 5 sec behind fastest leg time.
12 - great line for the whole leg. up the ridge and right down to the flag. [I think that unit's clock might be off as the split shows 15 seconds into the path leading from that flag]
13 - did fine reaching the road though I swung east a bit. (attracted by the open grass of the house - but I successfully broke that hold on me and ignored it) Then Into the open field fine, but I was slightly right of line, and didn't read which way the re-entrant was located. the flag for the junk attracted me - until I say the number and junk at a 10-15 m away - quickly found that on the map and relocated to our control. 53 sec lost time.
14 - took the right line back across the swamp that was rather swampy. it avoided the scrub and climb across that left line. when I reached the road, took the trail up and through the green, dropped down easily on the flag.
15 - pretty much straight south, along the trail for a bit, and straight up the hill to the flag - dead on, fastest leg split.
16 - contour SE and down to the trail, took the turn, and voila, the flag - last fastest leg split. did pass the pond thinking "what water is that?"...
2 seconds off the fastest split to the finish, not much left. did manage a 1st try punch of the finish control.
Did well thinking about what it was - feature wise - I was looking for at the flag. Realize in the past I've often just looked around for a flag...
Able to quickroute the trip, but still no RG...
1 - opened around the pond, wanted to have a chance to review and make progress and that looked reasonable. didn't want to climb knowing that there is more climb than needed up that ridge. After rounding cardiac decided that the trail staring me in the face was reasonable - and cut off distance and didn't have a lot of extra climb - and meant I could come down on the flag through white. Did fine except was off to the right 15 degrees on the close and had to correct. AP thinks the leg has time loss, WinSplits does not. In any case, it was a good effort and I felt good leaving 1.
2 - very straight line from control to control, one of 3 top legs.
3 - was prepared for an uphill to the control and a bit surprised it was down. no issues.
4 - up the hill, trail, trail, around the green early, and down the re-entrant. (around the green early seems to be the best choice)
5 - threading the shrubs in the direct route, and used my small size to get through the portion where the path pretty much disappeared. stood up and spotted the pine tree in front of me and made for it.
6 - reached the path optimally and followed them around and along the hill edge down to the control. was able to check ahead on this leg too.
7 - around the swamp, paths, and contour around the hill. almost made an error in thinking the hill was to the left on the other side of the swamp, but checking map caught that. I was able to visualize a hill on the other side of the very large hill - and there it was.
8 - contoured around the hill on the same side I came in on and then down the hill and up the re-entrant - and there was the wall ruins and flag. number two time on the leg by 3 only 3 sec.
9 - decided the straight path through the green was not simple so followed the wall to the path. took a few steps the wrong direction because I wasn't expecting it to go down the hill - 30 seconds lost. followed the trail almost all the way and then drifted into the woods for the control. (right decision - if I take off the 30 seconds I'm 1 sec off the best time)
10 - around the hill and down as needed - across the pond separator and up the hill. down and up the trail and then across the plateau. good efficient leg.
11 - cutting across to the trail avoiding the green, trail to road, right trail to 11, cutting corners. only 5 sec behind fastest leg time.
12 - great line for the whole leg. up the ridge and right down to the flag. [I think that unit's clock might be off as the split shows 15 seconds into the path leading from that flag]
13 - did fine reaching the road though I swung east a bit. (attracted by the open grass of the house - but I successfully broke that hold on me and ignored it) Then Into the open field fine, but I was slightly right of line, and didn't read which way the re-entrant was located. the flag for the junk attracted me - until I say the number and junk at a 10-15 m away - quickly found that on the map and relocated to our control. 53 sec lost time.
14 - took the right line back across the swamp that was rather swampy. it avoided the scrub and climb across that left line. when I reached the road, took the trail up and through the green, dropped down easily on the flag.
15 - pretty much straight south, along the trail for a bit, and straight up the hill to the flag - dead on, fastest leg split.
16 - contour SE and down to the trail, took the turn, and voila, the flag - last fastest leg split. did pass the pond thinking "what water is that?"...
2 seconds off the fastest split to the finish, not much left. did manage a 1st try punch of the finish control.
Did well thinking about what it was - feature wise - I was looking for at the flag. Realize in the past I've often just looked around for a flag...
Friday May 17, 2013 #
Morning Run (pavement) 32:15 [3] 4.0 mi (8:04 / mi) +40m 7:49 / mi
shoes: Vibram Treksport
Wednesday May 15, 2013 #
Exercises 1:00:00 [1]
6 x 16/8 situps, pushups, side leg lifts, and forward lunges with stretching in between. Changed up the lunges and stretches (3m ea vs 10s) and that added time. [been another 3 weeks...]
Monday May 13, 2013 #
Morning Run (pavement) 29:58 [4] 4.0 mi (7:30 / mi) +40m 7:16 / mi
shoes: Vibram Treksport
Well, if the effort a few weeks ago was a PR at 4 miles, this breaks it... I was thinking that it would be nice to get under 30 min for the 4 mile run - and here it is;-) 7:43, 7:26, 7:46, 7:03.