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Training Log Archive: RLShadow

In the 7 days ending Aug 20, 2011:

activity # timemileskm+ft
  Running4 3:04:49 18.37(10:04) 29.57(6:15) 696
  Orienteering1 51:11 5.48(9:20) 8.82(5:48) 179
  Total5 3:56:00 23.86(9:54) 38.39(6:09) 875
averages - weight:171.8lbs

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Saturday Aug 20, 2011 #

9 AM

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Montrail Mt Masochist Mar 2011

Warmup for sprint. Did not have the GPS running, so the distance and time are very rough guesses.
10 AM

Orienteering race 16:28 [5] 1.84 mi (8:57 / mi) +29ft 8:49 / mi
weight:171.5lbs shoes: Montrail Mt Masochist Mar 2011

Sprint at Genesee Valley Park. Only bobbles were #1 and #11. The direction to #1 caught me by surprise, as I expected the course was going to be to the N and W of the start, and definitely hadn't expected any semi thick woods off the bat. Took a couple of tries to find a way into the woods; once I broke through the thick 5 m or so near the parking lot, it was pretty open, although there was lots of poison ivy around, which I ran through as there didn't seem to be a good way of avoiding it.

On #11, I passed it but didn't think it was my control because it didn't seem to be on the same side of the vegetation that the center of the circle was on. After I was about 10 m past it, I decided I'd better go back and check, and sure enough, it was my control. In looking at the map later, it does not seem quite right relative to the center of the circle or the control description. But not much time lost (AP split analysis says 8 seconds, which seems about right).

Orienteering race 34:43 [4] 3.64 mi (9:32 / mi) +150ft 9:10 / mi
shoes: Montrail Mt Masochist Mar 2011

GVP "Trail Challenge", "6K" distance. Nice format, very friendly to runners who are new to orienteering. Easy navigation but with route choices.

I'm sure tomorrow during the Letchworth Dam Good 14 mile trail race, I will wish I had not done this race ... I was definitely dragging by the end, and my pace showed it.

Friday Aug 19, 2011 #

12 PM

Running 26:08 [2] 2.92 mi (8:58 / mi) +100ft 8:41 / mi
shoes: Saucony Progrid Hurricane 11

Fairly short "shake off the dust" urban run, as I hadn't done any running in the previous two days. I wanted to do something but I didn't want to overdo it because I'm planning on orienteering tomorrow and doing the 14-mile Letchworth trail run on Sunday.

Tuesday Aug 16, 2011 #

10 AM

Running (Trails) 56:29 [2] 4.94 mi (11:25 / mi) +378ft 10:39 / mi
shoes: New Balance 749 (trail)

With trailsnail and my daughter Andrea, who lives in Ohiopyle, PA, and is visiting us for a few days.

Whiting Road and Gosnell.

Sunday Aug 14, 2011 #

7 AM

Running long 1:37:12 [2] 10.01 mi (9:43 / mi) +218ft 9:31 / mi
weight:172lbs shoes: Saucony Progrid Guide 3

Longest run in quite a while. I've decided to do the Dam Good trail race at Letchworth (14 miles on the Finger Lakes trail, out and back from the dam parking lot) next Sunday, so I decided that I should at least have a 10 mile run under my belt before the race. Of course, this was a very flat 10-miler, which is a far cry from a very hilly 14-miler. But hopefully better than not having done it.

Route today was pretty much out and back on the Rt 104 bike path.

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