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Training Log Archive: PG

In the 7 days ending Nov 13, 2005:

activity # timemileskm+ft
  orienteering3 2:00:14 10.44(11:31) 16.8(7:09) 1542
  trail running4 1:38:05
  road running1 52:44 6.8(7:45) 10.94(4:49)
  Total5 4:31:03 17.24 27.74 1542

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Sunday Nov 13, 2005 #

trail running 7:00 [3]
shoes: new Integrators


orienteering 1:07:47 [4] 9.1 km (7:27 / km) +984ft 6:24 / km
shoes: new Integrators

Long-O', M55 (Green-X course).

A really solid run. No mistakes and I think my routes were all good. And a good effort physically. Legs felt pretty decent, and I spent a lot of time being aware of how, and how fast, I was moving, trying to be as smooth as possible, and trying to keep a pace on the uphills that I hold without going anaerobic. Had in mind to try to run all the hills, but walked 3 or 4 short stratches on steeper pitches when it didn't seem like running was going to be any faster. A little tired at the end, but could have gone further if I had needed to (would have been fun to run the Red course to see how I would have placed...).

Started 10 minutes after Charlie, 8 after Phil, and was curious if I would catch and/or see them. Passed Charlie without seeing him, I think on the way to 6 as we took different routes. Saw Phil just ahead coming into 8. He was a bit quicker up the hill to 9 but I was out of the control faster. I was a little uncertain on the first part of the way to 10, but didn't want to slow down to be sure, so just kept going in the right direction and pretty soon everything made sense. Amazing how one is affected by the thought that someone else is watching. Saw Phil for the last time leaving 11 as I was a little stronger going up the hill to the road crossing, but he wasn't far behind at the finish, having had one of his best runs ever, I think, good for second in M50.


Saturday Nov 12, 2005 #

trail running 9:00 [3]
shoes: new Integrators


orienteering 36:33 [4] 5.1 km (7:10 / km) +295ft 6:35 / km
shoes: new Integrators

DVOA A meet, slightly shorter courses today before the long-O' tomorrow. An OK run, not great but no mental meltdowns either. Maybe a minute or two altogether of errors. Didn't feel great physically, but also not real bad, ran up the few hills there were without a problem, but it was pretty flat.

Another beautiful day and another fine DVOA production, excellent map and courses and amenties.

Friday Nov 11, 2005 #

orienteering 15:54 [5] 2.6 km (6:07 / km) +262ft 5:18 / km
shoes: new Integrators

Sprint at Fair Hill, MD, start of DVOA's Long O' weekend. Nice course by Wyatt, lots of fun, ran clean and as fast as my little legs will carry me these days. Best tine was 13:05 by Clem.

trail running 10:00 [3]


Thursday Nov 10, 2005 #


No training today, but had the great pleasure to visit one of the seven wonders of the orienteering world, the DeWeese bridge.

One certainly hopes and expects that the O' map of the DeWeese homestead will be expanded before long to cover this fine edifice.

As the Michelin guides say, a visit to this bridge is "worth a detour."

Wednesday Nov 9, 2005 #

trail running 1:12:05 [3]
shoes: Air Max Trail 09/05

With Phil on Mt. Toby. With both of us focusing (even more than ever) on the psychological ramifications of every move, I can report the following:

1. Immediately after announcing on the first long uphill that we are running faster than "talking pace," which I interpreted to mean too fast, Phil shuts up and increases the pace. I do my best to keep the gap from getting more than 20 yards. He seems quite pleased, though he does complain about the basic unfairness of the fact that I can run downhill, especially downhill through crap, faster than he can, so any lead he may have going up just isn't going to last. With which, I feel quite pleased.

2. I keep my head in front on the other two climbs, though it is clearly a case of the pace being set by the person behind. I will push hard enough to keep a few yards lead. If I hear him falling back I can ease up, but if he is getting closer, then I have to keep picking up the pace. I have no choice.

3. We opt out of one last climb and come back along Rt. 47, motoring pretty well. With a half mile to go I decide to take it a bit slower, and say as much. Phil rejects the idea of a social jog in and picks up the pace, finishing strong. I guess he had no choise.

In all, a relatively non-competitive run.... :-)

Tuesday Nov 8, 2005 #

road running 52:44 [3] 6.8 mi (7:45 / mi)
shoes: Pegasus 10/05

Two-silo loop -- up along the river then a couple of small hills and then back. Pushing the pace a little, and legs felt it (and will probably feel it tomorrow).

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