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Training Log: PG

In the last 7 days:

activity # timemileskm+ft
  road running5 3:28:07 22.05(9:26) 35.49(5:52) 1960
  orienteering3 1:43:03 8.31(12:24) 13.37(7:42) 1081
  Total5 5:11:10 30.36(10:15) 48.86(6:22) 3041
averages - weight:137.3lbs
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FrSaSuMoTuWeTh

Wednesday Apr 1 #

road running 45:04 [3] 5.07 mi (8:53 / mi) +260ft 8:29 / mi
weight:137lbs shoes: pegasus 4

Back roads in Deerfield. Nice afternoon, mid-40s. Reasonably comfortable pace.

Ten tomorrow is the plan.

Weight is coming down right on schedule. Two more to go.

Tuesday Mar 31 #

12 PM

road running 1:07:54 [3] 7.56 mi (8:59 / mi) +464ft 8:29 / mi
weight:137.5lbs shoes: pegasus 4

Lower and Upper Roads in Deerfield, pleasant enough outing, legs not terrible, just trying to do 9-minute pace. Though the idea of doing the loop 2.5 more times seems a bit much.

It's too late to do any really long runs. Plan for the next couple of weeks is leave the mileage about the same but run fewer days, so maybe 35 in 5 days this week and in 4 days next week. Then easy the last week and see how it goes three weeks from today.

75-40-5

Sunday Mar 29 #

Note

Map from the middle (click on map for a larger version). I seem to have botched 2, 6, and 12. Didn't think it was a good run.



10 AM

road running 9:59 [2] 0.97 mi (10:18 / mi) +181ft 8:45 / mi
shoes: pegasus 4

Warm-up, from the lodge up to the start.

orienteering 33:28 [2] 2.06 mi (16:15 / mi) +344ft 14:02 / mi
shoes: pegasus 4

Middle champs, M70.

Not much redeeming value in that "run". Physically didn't have any zip, nor mentally either it seemed. Glad when it was over, and not much need to revisit the details. :-)

The good part of the day was not having to be on the RP. I've enjoyed doing that in the past, but this time it seemed preferable to beg out, and that felt like exactly the right thing to do.

Overall the long weekend was a lot of fun. I'm continually impressed by how much work OCIN does, putting on the Flying Pig every spring. It's often not my favorite terrain, but they do a very good job. As they did this weekend. Thank you.

road running 10:54 [2] 1.1 mi (9:55 / mi) +180ft 8:35 / mi
shoes: pegasus 4

And back to the lodge, up one more hill, just to get my target for the week. :-)

Legs actually felt better than when I was orienteering, chugged right up the hill. The difference was the pavement.

Saturday Mar 28 #

Note

And the bat lady goes on and on....

11 AM

road running 13:21 [2] 1.3 mi (10:16 / mi) +120ft 9:27 / mi
shoes: x-talon 212 #2

Wam-up, from the lodge over to the start and a bit more around and about there. Hands (well, fingertips) getting very cold.

orienteering 38:26 [3] 3.0 mi (12:49 / mi) +327ft 11:37 / mi
shoes: x-talon 212 #2

Long champs, M70, 3.8 beeline. OK.

Quite happy that this "long" course didn't take too long -- looked at the Green course and it was substantially longer and harder and it would have been just a long slog. And Red and Blue....

Not much in the way of problems, and I think my routes were mostly the right choices. Not a particularly inspired course, but it could have been much much worse. For example by putting us in the green a lot. Spent quite a bit of time on trails of one sort or another, but that suited me just fine.



road running 10:01 [2] 0.88 mi (11:23 / mi) +210ft 9:17 / mi
shoes: x-talon 212 #2

From the finish back to the lodge. Ran all the way up the hill without too much difficulty, but had it in a very low gear.

road running 21:04 [2] 2.06 mi (10:14 / mi) +260ft 9:08 / mi
shoes: pegasus 4

Stopped to change shoes and then a loop around the golf course. Legs feeling pretty trashed, moving slow. But good to get it done.

5 PM

Note

Today's long map (click on map for a larger image) --



Friday Mar 27 #

Note

My sprint map (click on map for a larger version). On comparing routes on my second run, splits showed no difference on 1-2 and 2-3 for left vs. right. I'm pretty sure lower was better on both 6-7 and 9-10, but I didn't test the upper route. And left was slower by 10 seconds on 12-13. (And my route to 12 was certainly slower.)



4 PM

road running 18:58 [3] 2.01 mi (9:26 / mi) +4ft 9:25 / mi
shoes: x-talon 212 #2

Good warm-up on a rather cold day. Finished about 10 minutes before my start, just about right.

orienteering 16:14 [4] 1.67 mi (9:43 / mi) +192ft 8:46 / mi
shoes: x-talon 212 #2

Sprint champs, M70, 1.9 straight line. Reasonably mediocre. Thought my one miss was at 12, down when I should have been up. But rerunning the course reminded me of mistakes leaving 6 (not knowing which way to go, and changing my mind), and leaving 7 (not having a plan to get up to the upper road, so once again diddling at the start of the leg), and once more, leaving 10 (not having realized had to swing around to the left).

Mental laziness in all cases, just not looking ahead at all.

Excellent map and course.

road running 5:15 [2] 0.52 mi (10:06 / mi)
shoes: x-talon 212 #2

Cold almost immediately, so jogged back to the start/parking.

orienteering 14:55 [4] 1.58 mi (9:26 / mi) +218ft 8:21 / mi
shoes: x-talon 212 #2

And once there, put my long-sleeved shirt and hat back on. And then it occurred to me that, since today was supposed to have some more running, why not run the course again. Mike Minium said it was OK, I'd been about the last starter, so off I went.

Took different routes whenever it was possible. No mistakes, of course. Ran at a just slightly less effort than the first run. Splits showed clearly that each of my three diddles cost about 10 seconds, and the bigger mistake about 30 or so. A good teaching lesson.

road running 5:37 [2] 0.58 mi (9:41 / mi) +281ft 6:38 / mi
shoes: Brooks something-or-others

And then a final jogeroo back to the start, with Alex this time.

And a decent effort for the day, about 6, about what I hoped for.

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