Training Log Archive: jcampbellIn the 31 days ending Aug 31, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||
Monday Aug 31, 2009 #
Note
(rest day)
Sunday Aug 30, 2009 #
Orienteering race 42:39 [4] 5.7 km (7:29 / km)
shoes: High top 2
DVOA Event: VALLEY FORGE - FATLANDS Green Course
The National Park Service has become much more restrictive in the parts of the park we can use, so with a number of areas out of bounds there was a lot more trail running than past courses. A hot day, so opted for the green course at 5.7km instead of red 9.1km. I would have wilted on the red. Still there were some fun legs especially the last 3 legs. A little sloppy in a few areas, but doing a better job of thinking ahead. Changed hands for epunch and much cleaner punching.
The National Park Service has become much more restrictive in the parts of the park we can use, so with a number of areas out of bounds there was a lot more trail running than past courses. A hot day, so opted for the green course at 5.7km instead of red 9.1km. I would have wilted on the red. Still there were some fun legs especially the last 3 legs. A little sloppy in a few areas, but doing a better job of thinking ahead. Changed hands for epunch and much cleaner punching.
Saturday Aug 29, 2009 #
running 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Asics 2140
Jog up to Lloyd Hall with Carol bfore she headed out to do 9miles. I was planning a shorter run
running 31:43 [4] 4.0 mi (7:56 / mi)
shoes: Asics 2140
Left Lloyd hall along the river planning to go at a reasonable pace, and kept it up for 2 miles 7.34, 7.46, a short rest 0.45 then 8.03, 7.35 back to Lloyd Hall. As pretty humid, stopped for water.
running 7:47 [3] 1.0 mi (7:47 / mi)
shoes: Asics 2140
Warm down back from Lloyd Hall. Overall felt good.
Stretching 10:00 [1]
Good stretch after run
Tuesday Aug 25, 2009 #
running 34:38 [2] 4.0 mi (8:40 / mi)
shoes: Asics 2140
Early morning run along the river: Too nice a morning not to get out. 69 degF, 73% humid and finally a lower dewpoint 62deg and a clear sky with the sun starting to come up, this is more like it and sets the right tone for the day. Took it easy as planning to go to TNT tonight with Alison. (9.24, 8.22, 8.20, 8.32)
Stretching 8:00 [1]
Stretching after run
running 45:16 [3] 5.0 mi (9:03 / mi)
TNT: Ran with Alison, Sandy F and Bob Fink down from Sandy's house, then Alison and I ran some of the trails to get some hill work-outs, along Forbidden Drive to the covered bridge, up and along the trails to Valley Green, back along Forbidden Drive, a short rest then up 3/4 mile hill on the trail and road to Sandy's house.(7.10) It was a nice temperature and not too humid, so we had a good run together. Good to get out to TNT - it has been a while.
Monday Aug 24, 2009 #
Note
(rest day)
Sunday Aug 23, 2009 #
running 36:00 [3] 4.0 mi (9:00 / mi)
shoes: Asics 2140
Morning run along the river. Took it easy as it was hot and very humid. It took for ages to cool down and stop sweating. Hopefully this disgusting weather will end soon. I don't think that I could ever get used to it.
Saturday Aug 22, 2009 #
running 41:38 [3] 5.0 mi (8:20 / mi)
shoes: Asics 2140
Morning run along the river: Nasty day - 74 degF, 85%RH and 74deg dewpoint in otherwords very humid. Thank goodness it rained for most of the run to cool one down. 9.30, 8.00, 7.56, 8.13(includes brief water stop), 7.54.
running 12:30 [1] 1.0 mi (12:30 / mi)
shoes: Asics 2140
Walked through azalea gardens then jogged home
Stretching 6:00 [1]
Stretch after run
Friday Aug 21, 2009 #
running 30:04 [3] 3.5 mi (8:35 / mi)
shoes: Asics 2140
Early morning run along the river. Must have been crazy - at 6.00am it was 80 degF, 74%RH and 74 dewpoint, it not short terms, bloody oppressive after Scotland last week. Planned 4.5 miles, but must have been more dehydrated than I thought and stopped at Lloyd hall on the way back.
running 18:00 [1] 1.0 mi (18:00 / mi)
shoes: Asics 2140
From Lloyd hall walked up and around the Art Museum and sat at the top of the steps where Rocky stood and admired the view of the city as the sun was coming up for a couple of minutes then jogged home
Stretching 9:00 [1]
Good stretch after run
Tuesday Aug 18, 2009 #
running 38:12 [3] 4.5 mi (8:29 / mi)
shoes: Asics 2140
Early morning run along the river. (73degF 93% RH) Nice temperature, but the humidity was not fun. Back to Philadelphia reality after enjoying the pleasant cool Scottish temperatures. 8.40, (0.25 water stop),7.52, 4.15 (0.5mile), 7.39, (1.25 Water stop, )7.54.
Pushed hard the last 1/4 mile to Lloyd Hall
Pushed hard the last 1/4 mile to Lloyd Hall
Stretching 9:00 [1]
Good stretch after run
Dragon Boat Racing 50:00 [3]
Dragon Boat practice: Well it was a very eventful practice!! All was going well with a good workout when the lightning alarm detected lightning in the area. As you'd expect we were up near Columbia bridge when this happened and the storm clouds gathered extremely rapidly. A major haul down the river with multiple power strokes to get under the Gerrard St bridge before a major squall. A short period there then on to Lloyd Hall with a spectacular storm clouds and light over the city and sheet lightning!! We did manage to get off the river before the fork lightning appeared and a heavy downpour. It sure was a motivator to row like mad!!
Monday Aug 17, 2009 #
Note
(rest day)
Rest day: Travelling back to USA
Sunday Aug 2, 2009 #
Event: Scottish Six Days Tay 2009
Orienteering race 37:34 [5] 3.5 km (10:44 / km) +135m 9:00 / km
shoes: High top 2
Scottish 6-days TAYSIDE 09- Day 1: Dalrulzion (north of Blairgowrie) M50S 2nd, Winner 35.18
Slow start to 1st control which was less than 100m from start, then pushed hard. The 2nd and 3rd controls were easy. Had good contact with map at the 1:7500 scale was easy to read. Only real error was 5-6 when contouring around the hill I inadvertantly dropped a couple of contours and made a parallel error which cost me some confusion and a good 2 minutes. 9-10 came down off the hill a little too far to the east and lost some time thrashing through some of the thicker woods. Other than 5-6 error happy with my run and pushing myself.
Slow start to 1st control which was less than 100m from start, then pushed hard. The 2nd and 3rd controls were easy. Had good contact with map at the 1:7500 scale was easy to read. Only real error was 5-6 when contouring around the hill I inadvertantly dropped a couple of contours and made a parallel error which cost me some confusion and a good 2 minutes. 9-10 came down off the hill a little too far to the east and lost some time thrashing through some of the thicker woods. Other than 5-6 error happy with my run and pushing myself.