Training Log Archive: SandyIn the 31 days ending Aug 31, 2006:
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Thursday Aug 31, 2006 #
trail 1:05:12 [3]
weight:117lbs
TNT - Media
Forget to take splits so can't log things separately but this includes an easy trail run in Tyler to the Ridley map, a short course that Eric set, and an easy trail run back in probably equal chunks. The course was done at mostly a walk - the woods were junky and the footing was really bad and I only had on running shoes not spiked O shoes. Worked on having good visualization of what I was going to see - trying to have a good picture in my mind of the entire leg without have to check and recheck the map every two steps. Worked well for the most part except by the time I was on the last leg it was too dark to read the map anymore.
Forget to take splits so can't log things separately but this includes an easy trail run in Tyler to the Ridley map, a short course that Eric set, and an easy trail run back in probably equal chunks. The course was done at mostly a walk - the woods were junky and the footing was really bad and I only had on running shoes not spiked O shoes. Worked on having good visualization of what I was going to see - trying to have a good picture in my mind of the entire leg without have to check and recheck the map every two steps. Worked well for the most part except by the time I was on the last leg it was too dark to read the map anymore.
Wednesday Aug 30, 2006 #
trail 1:04:25 [3]
weight:117lbs
Fat burning trail run. :) that's what the exercise equipment at school calls the workout - slow enough pace that my heart rate never went too high but I was able to keep jogging even on all the steep hills and I did a plenty hilly loop of about 5 miles.
warm up/cool down 14:00 [1]
pllus some stretching
Tuesday Aug 29, 2006 #
running 49:01 [3] 5.0 mi (9:48 / mi)
TNT - 5 miles on the drive. Out with Clem chatting about the sprint finals, back on my own as he went further and then ran harder on the return so that we finished together. A little disappointing as I felt like I was moving faster than this pace. But the last two miles were in the dark (we didn't get started until pretty late - Jim and Anne got started earlier) so that may have slowed me down a bit.
warm up/cool down 20:11 [2] 1.5 mi (13:27 / mi)
Jog/walk down and back up.
Monday Aug 28, 2006 #
Note
weight:117lbs
Guess that second helping of dinner was a bad idea.
Note
Intended to give blood this evening, but there must have been a mix-up in dates, since the blood drive wasn't where it was supposed to be. But I had just eaten some dinner so didn't go run or anything.
strength & stretching 10:00 [1]
trying to get into a routine
Sunday Aug 27, 2006 #
strength & stretching 12:00 [1]
trying to get into a nightly routine....
Saturday Aug 26, 2006 #
orienteering race 33:30 [3] *** 2.87 km (11:40 / km)
QOC Summer Series - sprint #1
Messed up #2 a bit and #6 a lot. And this after saying I was going to concentrate on having a clean run and not speed. Wasn't speedy either. :(
Messed up #2 a bit and #6 a lot. And this after saying I was going to concentrate on having a clean run and not speed. Wasn't speedy either. :(
orienteering race 34:49 [3] 2.97 km (11:43 / km)
QOC Summer Series - sprint #2
Turned over my map and ran for control #9 (last control) instead of #1. After that settled down and was relatively clean - slight miss on #5. But legs were really, really dead.
Turned over my map and ran for control #9 (last control) instead of #1. After that settled down and was relatively clean - slight miss on #5. But legs were really, really dead.
map hiking 15:00 [1]
Control pickup. Just walked and got the 4 in the field.
Friday Aug 25, 2006 #
running 27:07 [3] 3.0 mi (9:02 / mi)
Normal 3 mile out and back on the drive; not bad after last night's workout. Fading at the end and didn't want to really push it all out.
435, 429, 428, 415, 443, 437
435, 429, 428, 415, 443, 437
warm up/cool down 28:25 [1]
jog down, walk home, stretching afterwards
Note
weight:117lbs
At least it's not going up.
Thursday Aug 24, 2006 #
trail 44:07 [3]
weight:117lbs
TNT - trail run at Tyler with Anne, Dasha and Tom. Bringing up the rear but not completely out of it.
running 5:25 [4]
TNT - interval training. Relay sprints: teams of three did 200's on the track and you rested where you stopped while your teammates did theirs. Thinking we were doing 12 of them I tried to pick a pace I thought I could maintain for all 12 but we stopped after 6. Splits were 58, 52, 54, 53, 55, 53.
warm up/cool down 15:00 [1]
TNT - walking/jogging in place between my intervals, and some walking/jogging/stretching before and after the intervals.
Wednesday Aug 23, 2006 #
strength & stretching 5:00 [1]
weight:117lbs
Knees hurt. Some push ups etc. before bed.
Tuesday Aug 22, 2006 #
running 48:18 [3] 5.0 mi (9:40 / mi)
TNT - ran with Alison on the drive; Clem did 90 minutes on his own. Did the lamppost workout for the middle three miles - one lamppost hard, two lampposts recovery. Interesting that the time ends up being about the same as just slogging along.
warm up/cool down 22:13 [1] 1.5 mi (14:49 / mi)
Jog down to the drive and hike back up home.
Monday Aug 21, 2006 #
trail 30:00 [2]
An easy run on the trails in the Wissahickon after getting home.
walking 20:00 [1]
Some walking interspersed with the running...
Sunday Aug 20, 2006 #
orienteering race 1:22:15 [3]
Some major errors today; even though I knew a slow clean race was the way to go I lost map contact in three places. Recovered reasonably well in two cases for 2-3 minute errors but misread completely where I was in the other case and lost 11-12 minutes. It was great fun though and I'm glad I made the trip out. Ended up 2nd in F50 behind Penny DeMoss.
Saturday Aug 19, 2006 #
Event: US Classic Champs
orienteering race 51:53 [5] 4.33 km (11:59 / km)
Green course as US Champs - Day 1. One error at #4 - did not read the clue description and thought a different feature was in the center of the circle. Very stupid and it cost me about 3 minutes - it didn't seem like that big an error at the time but my splits say different. Left #6 in the wrong direction and then ended up in some rocks when I could have been in yellow so lost another minute or two there. But overall, not unhappy with the race. Could barely run any of it - walked all uphills, most flats and even some downhills and breathing was competely ragged the whole time.
Friday Aug 18, 2006 #
orienteering 20:00 [1]
Wandering around on the model event map before the various meetings today...
Thursday Aug 17, 2006 #
orienteering race 54:13 [4] 5.0 km (10:51 / km)
A very good race. I have bonded with this map and course setter - had a great race two years ago on the green course set by the same course setter on the same map. Could have shaved time off in a few places by punching faster, being able to run up hills, taking better micro-routes, etc. but was always in complete map contact and knew right where the controls were going to be.
Wednesday Aug 16, 2006 #
orienteering race 56:58 [5] 5.1 km (11:10 / km)
Crystal Relay leg 3. Started 15 seconds behind Sharon Crawford and just ran to catch up and follow her to #1. Didn't manage to keep her in sight on the downhill but was able to figure out where we were and navigate the rest of the leg myself. Had her in sight throughout the course but couldn't gain on her and in fact lost some more time with a sloppy execution to #16. Did run a lot of the course with Roberto C. punching just ahead on some controls and just behind on others. Had to walk an awful lot of the course, but was tough up "the wall" at the end and left him behind.
Note
DVOA ran Jim Eagleton (came in in 10th), Rob Wilkison (12th), me (12th) and Clem McGrath (8th). We were the 6th official club team. Go DVOA!!
Tuesday Aug 15, 2006 #
orienteering race 43:25 [3] 2.91 km (14:55 / km) +135m 12:07 / km
Another poor outing. Several good legs, a few small errors, and one 5 and a half minute error. I think I'm getting lazy with map reading and not processing all the information that I should be. Will try to work on that the rest of the week.
Monday Aug 14, 2006 #
Event: US Night Champs
orienteering race 1:39:36 [3] 5.1 km (19:32 / km)
A pretty depressing outing - took 30 minutes to find the first control. After missing on a pace count I just could not relocate to anywhere that made any sense for the longest time... Thought about quitting but eventually figured out where I was and then settled down and had several very good legs. Then another error where I was at the control, didn't see the reflector (no bags, just pvc piping with reflective tape) so figured I was in a parallel reentrant. Bleah.
Sunday Aug 13, 2006 #
hiking 1:00:00 [1]
Some off trail and some short but steep hills.
Saturday Aug 12, 2006 #
biking 2:18:20 [3] 29.0 mi (4:46 / mi)
Out to Valley Forge and back. Time is a little misleading - about 20 minutes is the last 2 miles up the hill home.
Friday Aug 11, 2006 #
strength & stretching 10:00 [1]
Some good stretching and push up/sit up type stuff after many hours in the yard. Made a small dent in the pile of mulch from the elm tree stump.
Thursday Aug 10, 2006 #
running 1:12:43 [3]
TNT - run with Anne, Dasha and Angelica. Stuck with them for about 45 minutes but then the tough pace took its toll. Alternated walking and hard running back to the cars.
Wednesday Aug 9, 2006 #
Event: Rocky Mountain 1000 Day
Note
Not going to 1000 Day until the 14th.
strength & stretching 1:30:00 [1]
Aka 6 hours of yard work - had to have a massive elm tree taken down and so have an almost limitless supply of mulch (from having the stump ground out) and wood chips. And as long as I was working on the flower beds, I did a lot of digging up and moving of plants that I've been meaning to do for a while. The stretching was afterwards.
Tuesday Aug 8, 2006 #
running 27:57 [3] 3.0 mi (9:19 / mi)
TNT - the gang did 5 but I turned around at 2 miles and then decided to stop at 3 as my ankle was hurting. Pushed the last half mile hard and did 407 and that actually hurt the ankle less.
warm up/cool down 30:00 [1]
jog down, walk back, some stretching
Sunday Aug 6, 2006 #
orienteering 15:00 [1]
Training at FCN with Tom, Vadim, Eric P and Anne. Rolled my ankle shortly after we started and had to hobble back to the car.
map hiking 1:00:00 [1]
Taped my ankle, put on a brace and decided it was okay for walking so just did some control picking in the woods. I wanted to practice with the new contact lenses on a 1:15 map.
Note
Doesn't seem too bad this evening after some icing. Hopefully it will be okay in a few days.
Saturday Aug 5, 2006 #
Note
(rest day)
Although 5 hours of yard work and cleaning gutters sure didn't feel like rest!
Friday Aug 4, 2006 #
running 27:23 [3] 3.0 mi (9:08 / mi)
After yesterday's mental wussiness and with temperatures 15 degrees cooler at 85, I decided I would do my 3 mile test run on the drive and see just where things stood. Was hoping for around 9:30 pace so very pleasantly surprised! Splits were 437, 430, 427, 416, 448, 444 so I was clearly fading at the end (although there's a slight downhill in the fourth and uphill in the fifth half miles) but I kept telling myself this run was all about staying tough and not about time and even though I wanted to quit I didn't, so I feel really good about this. SofA!
warm up/cool down 24:26 [1]
jog down to the drive and walk back up home
Note
For anyone reading my log: a group of us are meeting to train on the FCN map Sunday at 1pm. Let me know if you want details.
Thursday Aug 3, 2006 #
running 1:05:00 [3]
TNT - ran with Anne and Tom in the preserve again in Delaware in 100 degree heat. Very nice trails and an excellent loop. Felt pretty good for the first 30 minutes, better than many recent runs, and then poof, mentally lost all drive to keep going. Walked some, ran some for the rest of the time, occasionally doing some hard running up a small hill or some 50 paces hard, 50 paces easy type stuff, but mostly walking. I'm hoping it was just the heat. (Anne and Tom only counted the time they spent running - not waiting for me or the walk in to finish - but hey, for me, it counts.)
Tuesday Aug 1, 2006 #
running 53:30 [3]
TNT - with Anne. Ran on her stomping grounds - some trails around Ft. Washington SP. Time includes some walking (literally cool down periods as I was overheating) but did jog/run the final big hill. SofA.