Training Log Archive: GlenTIn the 7 days ending Apr 18, 2011:
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Sunday Apr 17, 2011 #
Event: WCOC Paugussett State Park
10 AM
Orienteering race 1:17:03 *** 8.82 km (8:44 / km) +282m 7:32 / km
ahr:142 max:155 spiked:8/10c shoes: Black Jalas
Red course at WCOC local event on Paugussett map. Legs tired from racing yesterday so focused on navigating rather than running hard. Off a bit on 2 and 8. Hesitated on 5 to be sure which pond I was at. Probably lost 3 or 4 minutes total so a pretty good run. Upper 50's with some sun. 7.3 km straight line distance, not including extra distance for uncrossable lake on way from start and to finish.
Saturday Apr 16, 2011 #
9 AM
Trail Run race 22:47 3.11 mi (7:19 / mi) +4m 7:17 / mi
ahr:157 max:164 shoes: NB 874
Dodge the Deer Trail Race at Schodack Island State Park. "All natural surface" would be accurate, but this trail is only a smidgen higher on the gnarliness scale than a paved rail trail. Not that I'm complaining since the running was quite nice and I've run in the Park before so knew what to expect. There are no rocks, very few roots and no significant hills (the 4m climb calculated by AP from the FR data is about right). The trail is usually wide enough that "running the tangents" was a consideration. I had a decent race and finished 37 out of 294 overall and was 1 of 16 in the M55-59 category (and got a cookie as a prize). Good racing weather, overcast and about 45F.
C • Yay! 1
Trail Run warm up/down 18:00 [2] 1.8 mi (10:00 / mi)
shoes: NB 874
Warming up - checking out the first and last bits of the course. Afterwards running back along the course to "cheer" for Janet.
Thursday Apr 14, 2011 #
6 PM
Trail Run 32:05 3.26 mi (9:50 / mi) +92m 9:03 / mi
ahr:123 max:147 shoes: NB 874
At Hand Hollow Conservation Area. Easy trail run. Nice day - 60F and partly sunny. The peepers were peeping. Several pairs of Canada geese, acting smug knowing that their loonies are worth more than a dollar.
Wednesday Apr 13, 2011 #
5 PM
Erging 18:00 [3] 0.0 mi
ahr:116 max:141
Rowing. ~4100m. 1000m splits - 4:38, 4:12, 4:10, 4:36
Tuesday Apr 12, 2011 #
6 PM
Road Run intervals 41:55 4.93 mi (8:30 / mi) +64m 8:10 / mi
ahr:134 max:159 shoes: NB878 - #10
Road intervals. Thought 5 x 600m with 90 sec recovery might be fun. So I did that. Splits: 2:32, 2:33, 2:37 (sl. uphillish), 2:31, 2:29. 60F and overcast. Hamstrings tight afterwards.