Training Log Archive: GlenTIn the 7 days ending Apr 11, 2016:
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Monday Apr 11, 2016 #
Strength and Flexibility (Yoga) 50:00 [2]
Sunday Apr 10, 2016 #
Event: NEOC/WCOC: Cemetery Hill
11 AM
Orienteering race 22:59 *** 3.25 km (7:04 / km) +95m 6:10 / km
ahr:148 max:166 shoes: Falcons 7
Short Sprint at Cemetery Hill (2.5km, 70m climb). Longish "sprint" with most controls in the woods but lots of running on trails or in fields. Fun course set by Phil Bricker. A couple of non-optimum route choices, especially when I misperceived where the circle was for #12. Sloppy on #13 trying to get around some green. 4th on the course but ~2:30 behind Clint and Tim so well out of contact for the chase start. Sunny with temperature in the 40s.
Orienteering race 22:38 *** 3.3 km (6:52 / km) +86m 6:04 / km
ahr:150 max:176 spiked:12/12c shoes: Falcons 7
Final Sprint at Cemetery Hill. A chase start but with Clint and Tim ~2:30 ahead and Evalin about 1:20 behind, there was no head-to-head racing and except for the brief time that it took Isak to get by me I was running alone. Another nice course by Phil with some trickier legs and control sites than the preliminary. Pretty clean with a few hesitations in or near the circle to read the map detail. Took the trail rather than the cut-through going to 10, which was a bit longer.
Thanks to Phil and his helpers Peter, Amy and Jim for a fun event.
Thanks to Phil and his helpers Peter, Amy and Jim for a fun event.
Orienteering 8:51 ** 1.11 km (7:58 / km) +16m 7:27 / km
ahr:118 max:133 shoes: Falcons 7
Jogging out (and back) to retrieve a couple of controls.
Saturday Apr 9, 2016 #
11 AM
Orienteering race 1:14:28 7.34 km (10:09 / km) +220m 8:50 / km
ahr:131 max:153 spiked:9/12c shoes: Jalas - sz 10
Red course at EMPO local event on Partridge Run map (SL 5.9km). Generally junky woods but fairly good visibility. There didn't seem to be much difference between white woods and light green at this time of year (it's all light green). Not a lot of terrain detail so navigation is mostly by stone walls, roads, trails, vegetation boundaries, streams and marshes (which were pretty full with cold water). A cold day (mid-30s) with up to about 2" of snow on the ground in places.
An OK run with lots of woods bashing and wet feet. Lost some time where a couple of beaver ponds were much fuller than mapped - ended up crossing on a dam or it would've been a very long way around. A couple of small misses drifting off the compass line. Thanks to Phil H-T for setting courses and hanging around in the cold while we all ran.
An OK run with lots of woods bashing and wet feet. Lost some time where a couple of beaver ponds were much fuller than mapped - ended up crossing on a dam or it would've been a very long way around. A couple of small misses drifting off the compass line. Thanks to Phil H-T for setting courses and hanging around in the cold while we all ran.
Thursday Apr 7, 2016 #
Strength and Flexibility (Pilates) 50:00 [2]
Plus some additional stretching afterwards.
Wednesday Apr 6, 2016 #
4 PM
Road Run 36:29 3.92 mi (9:19 / mi) +48m 8:59 / mi
ahr:130 max:158
Tuesday Apr 5, 2016 #
Strength and Flexibility (Pilates) 50:00 [2]
11 AM
Walking 29:38 2.2 mi (13:28 / mi) +35m 12:50 / mi
ahr:109 max:131 shoes: Asics Gel-Nimbus 16
Not motivated to run, so walked a couple of miles on the treadmill.