Training Log Archive: coachIn the 7 days ending Jun 16, 2013:
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Sunday Jun 16, 2013 #
paved running 1:50:00 9.98 mi (11:01 / mi) +178m 10:27 / mi
ahr:110 max:161 slept:8.5 shoes: Asics 1150
They are all such good cooks, so I ate too much...
Friday Jun 14, 2013 #
Note
slept:6.0
Up early to get Hill to the boathouse for her morning workout (5:30), and then she is flying to Seattle for awhile.
Then drive to Weston to meet a sign and streamer hanging crew to mark the TARC 100 course.
Working with this club is a totally different adventure than working in the O' club.
For one thing, I don't know most of the people, so always meeting some one new. And virtually everyone is half my age, something I don't notice, until I realize how much faster, slimmer, hairier (guys, anyway) they are than I !
The rain was pouring down, so no one was looking forward to going out. FOrtunately the signs and streamers had to be assembled. ANd I mean lots of them. Several hundred streamer tape had to be attached to clothespins, and then a piece of reflector taped to the end of the streamer.
After that about 100 signs had to sorted and then those piles taken to drop off points in the woods.
Finally around 11 the 2, 3-4 person teams went out. Perfect timing actually, the rain had stopped.
This conservation land in Weston is an area Sam and I have run in a few times. Nice smooth trails in general, quite flat (and featureless, so useless for O') but also lots of streams and bogs, which with the rain had overflowed. No bridges for many of the stream crossings.
The course layout is incredibly convoluted, consisting of 5 loops which total 25 miles, so multiples of that for the 50 and 100 mile races.
I would guess there is s turn with sign every 2-5 minutes in the run. Really stressful I would think for the runners, as many of those are intersections where loops come together, so you leave the intersection in different directions each time.
We were careful with the signage and flagging to make it as obvious as possible tothe runners, but I think there may be a lot of off-courses.
Quite the day, didn't get home until 5pm.
trail running 1:20:26 [1] 7.0 mi (11:29 / mi) +46m 11:16 / mi
shoes: Montrail Hurricane Ridge Gore
trail running 1:33:44 [1] 4.4 mi (21:18 / mi) +109m 19:47 / mi
shoes: Montrail Hurricane Ridge Gore
This loop is in Ogilvie town forest, an O venue we have not used in many years.
Not much standing water, but the bugs were coming out.
Thursday Jun 13, 2013 #
Note
ALthough waterproof, the iPad does not work well once the screen gets wet. The sensitivity of the screen seems to decrease and the response time gets annoyingly long.
No bugs for some reason and the mapping went well.
rowing machine (30abs,5/25hamb,20/30toes) 10:00 [3] 2.2 km (4:33 / km)
slept:7.0 weight:143lbs
Wednesday Jun 12, 2013 #
rowing machine (30abs,bplank,35toes) 10:00 [3] 2.4 km (4:10 / km)
slept:7.75 weight:143lbs
trail running warm up/down 6:33 0.52 mi (12:31 / mi) +16m 11:26 / mi
ahr:111 max:138 shoes: VJ with studs
orienteering warm up/down 2:07 0.09 mi (23:30 / mi) +1m 22:43 / mi
ahr:106 max:120 shoes: VJ with studs
orienteering 1:03:28 4.71 mi (13:28 / mi) +313m 11:10 / mi
ahr:137 max:152 shoes: VJ with studs
Done this many times over the years.
trail running warm up/down 9:20 0.87 mi (10:47 / mi) +9m 10:26 / mi
ahr:124 max:130 shoes: VJ with studs
Tuesday Jun 11, 2013 #
rowing machine (30abs,5/25hamb,20/50toes) 10:00 [1] 2.19 km (4:34 / km)
rhr:38 slept:7.5 weight:143lbs
Road bike 1:04:43 13.8 mi (4:41 / mi) +106m 4:35 / mi
ahr:86 max:120 shoes: Ross Signature 290S
Monday Jun 10, 2013 #
rowing machine (30abs,bplank) 10:00 [3] 2.3 km (4:21 / km)
rhr:38 slept:7.5 weight:144lbs
trail running (Skyline 1) 1:04:57 6.63 mi (9:48 / mi) +418m 8:12 / mi
ahr:139 max:155 shoes: Salamon SpeedCross 3
Probably the fastest time in quite awhile.