Training Log Archive: GlenTIn the 7 days ending Mar 21, 2015:
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Saturday Mar 21, 2015 #
11 AM
Orienteering race 1:01:43 [4] *** 6.68 km (9:14 / km) +234m 7:52 / km
spiked:13/19c shoes: VJ Falcons 5
Green X course at DVOA Foxchaser II A-meet on Ridley Creek State Park map. 4 - 6" of new, wet snow to make things interesting. Lots of green on the map and most of it is prickly stuff. I had a fairly late start so there were herd paths, which was probably an advantage.
An OK run for the first of the season with no large errors. Small misses on 1,2,3, and 5 (a combination of being rusty and overtrusting the herd paths). Route choice errors on 7 and 9 where I cut through the woods (i.e. briars) rather than using trails (90 sec on 7, 30 sec on 9). Pretty clean the rest of the way in except on 18 where a mapped trail through white coming out of 17 didn't seem to be there, resulting in additional blood loss. Finished 3rd in M60, 7th overall on Green X.
Course was good but had maybe more controls than needed (trying to stay in the less green areas, which was appropriate). Two controls (8 and 13) were White level controls and didn't need to be. This area is pretty challenging to set advanced courses with the heavy trail network and all the green.
SL diatance 5.3km. Advertised climb 225m.
An OK run for the first of the season with no large errors. Small misses on 1,2,3, and 5 (a combination of being rusty and overtrusting the herd paths). Route choice errors on 7 and 9 where I cut through the woods (i.e. briars) rather than using trails (90 sec on 7, 30 sec on 9). Pretty clean the rest of the way in except on 18 where a mapped trail through white coming out of 17 didn't seem to be there, resulting in additional blood loss. Finished 3rd in M60, 7th overall on Green X.
Course was good but had maybe more controls than needed (trying to stay in the less green areas, which was appropriate). Two controls (8 and 13) were White level controls and didn't need to be. This area is pretty challenging to set advanced courses with the heavy trail network and all the green.
SL diatance 5.3km. Advertised climb 225m.
Thursday Mar 19, 2015 #
Strength and Flexibility (Pilates) 50:00 [2]
11 AM
Treadmill hills 38:00 3.5 mi (10:51 / mi) +150m 9:35 / mi
ahr:136 max:152 shoes: NB878 - #12
Hills on the treadmill. 0.5 mi @ 5%, 0.25 @ 10%, 0.25 @ 8% surrounded and interspersed with 1.0% running. Pace was 9:00 + (0:30 x % grade).
Weather (outside) is breezy and in the 20s with snow in the forecast for tomorrow - this is an unacceptable interpretation of Spring.
Weather (outside) is breezy and in the 20s with snow in the forecast for tomorrow - this is an unacceptable interpretation of Spring.
Tuesday Mar 17, 2015 #
Strength and Flexibility (Pilates) 50:00 [2]
11 AM
Treadmill intervals 35:13 3.75 mi (9:23 / mi) +60m 8:57 / mi
ahr:139 max:161 shoes: NB878 - #12
3 x 3:00 @ 8:00/mi + 3 x 1:00 @ 7:30/mi. 2 min recovery for the longer ones, 1:00 for the shorter. Plus warm-up and cool-down.
Monday Mar 16, 2015 #
Strength and Flexibility (Yoga/pilates) 50:00 [2]
Sunday Mar 15, 2015 #
3 PM
Trail Run (Snow) 32:33 2.26 mi (14:24 / mi) +66m 13:12 / mi
ahr:134 max:146 shoes: VJ Falcons 5
Trails at OC Bird Sanctuary. Almost entirely snow-covered, ranging from packed to soft and up to about 8" deep in some places. Never knew if it would be soft or not, so very uneven footing. A few areas of bare ground, primarily where turkeys had been feeding. Used O shoes, mostly to reintroduce my feet to them before I try to race in them next weekend. Overcast, breezy and mid-30's. Not Spring yet.