Two Fruits

Sunday, September 25, 2011

Handicaps - Difficult Courses

Today:Monthly Handicap-O'Connor Ridge
Distance:  8.00 km plus warm up
Time: 40' 19"
Rate: 5' 02" per km
Start group: 35:  Finished 80th
Weather: cloudy, cool, temp 10 degrees, humidity 70%, wind southerly 20 kmph
Later:  Arboretum
Distance:  8.1 kms in 47'20" at 5' 50 kmph
Week: 85.25 km,  Sept:  334.1 km,  Year:  1846.55 km

Today's course at CDF of 1.14 is the most difficult long course on the yearly program. It's not so much steep up or down hills but consistently long hills, undulating is the best word.
I'm still not eligible for points & with only a couple of events to go this year, why would I go all out for no gain. I ran easy but Ok, slightly faster than last month & finished 1 place later.
After all the presentations & packing up, I called in at the National Arboretum, venue for the next monthly handicap. Construction work has wrecked our last year's start/finish area. A new course will need to be found. However, as the start area is high near the top of the hill, it's going to be a difficult course again.
It looks like we may have to go western side of Dairy farmer's Hill instead of the eastern (city) side. The trails are Ok, surface is good, but if O'Connor was undulating, this is hilly. The location & views are magnificent, can you run & look at the same time, I hope so!!
An inspection with the "Friends of the Arboretum" is set for next Sunday when a decision on where we run will be decided.


  • Thanks for warning me. I'll give the Arboretum a miss - struggled enough on today's 'flat' undulating course. What's CDF by the way? And how does today's short course rank?

    By Blogger Ewen, At September 25, 2011 at 6:49 PM  

  • The CDF is the course difficulty factor. Today's long course at 1.14is therefore 14% more difficult than a flat course of the same distance.The short course today is 1.12, so 12% more difficult than a flat 4 km. To get your adjusted km rate, adjust your raw km rate today by 12%. Today's short course is also among the most difficult course.

    By Blogger Two Fruits, At September 25, 2011 at 8:40 PM  

  • Ah. Thanks. Theoretically that'd put me around 16:40 for a flat 4k which I'd be happy with.

    By Blogger Ewen, At September 25, 2011 at 9:11 PM  

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