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Training Log: PG

In the last 7 days:

activity # timemileskm+ft
  trail running3 2:22:31 12.07(11:49) 19.42(7:20) 2247
  orienteering1 1:39:55 6.74(14:49) 10.85(9:12) 564
  track1 43:55 5.47(8:02) 8.8(4:59)
  Total5 4:46:21 24.28(11:48) 39.07(7:20) 2811
averages - weight:135lbs
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SaSuMoTuWeThFr

Thursday Sep 18 #

8 AM

track 18:03 [3] 3.2 km (5:38 / km)
weight:134.5lbs shoes: pegasus 4

At the Amherst College track with Dave. Low 40s and fog. A couple of miles to try to warm up, but quads still sore from a couple of days ago.

track 21:32 [4] 4.8 km (4:29 / km)
shoes: pegasus 4

Same as last week, 3 x 1600 on a 10-minute cycle. Dave suggested trying to go a little faster, so a little faster we went, and then a little faster still. Plan was to average about 7:20, ended up doing 7:14, 7:11, and 7:07. Not so bad.

track 4:20 [2] 0.8 km (5:25 / km)
shoes: pegasus 4

And a couple more easy laps. Fog was just starting to lift, nice morning.

Wednesday Sep 17 #

4 PM

trail running 47:40 [3] 3.68 mi (12:56 / mi) +697ft 10:58 / mi
weight:135lbs shoes: pegasus 4

Nice run with Phil on the North Sugarloaf bike trails -- not much of a network, but a lot better than just having the old jeep road. One fall, just not picking my feet up enough. Quads sore from yesterday's downhill but otherwise felt fine, lovely late afternoon.

Tuesday Sep 16 #

12 PM

trail running 43:36 3.78 mi (11:32 / mi) +1057ft 9:07 / mi
weight:135lbs shoes: pegasus 4

Mt. Wantastiquet in Brattleboro, one of my routes to see what sort of shape I'm in. Ran the whole way up (26:13), though not without some serious deep breathing. So my shape is OK, not great but not so bad either.

Coming down (17:23) is a whole lot easier.

Sunday Sep 14 #

11 AM

orienteering 20:48 [4] 1.69 mi (12:18 / mi) +224ft 10:56 / mi
weight:135.5lbs shoes: x-talon 212 #2

WCOC meet at Gay City hosted by George and Lyn. Three forest sprints and then three mazes.

First was Red-A, 2.5 km. Good run, just having trouble seeing the controls.



orienteering 23:05 [3] 1.59 mi (14:31 / mi) +158ft 13:16 / mi
shoes: x-talon 212 #2

Red-B, 1.9 km, not so good, spent 3 or 4 minutes extra on #2.



orienteering 23:17 [3] 1.8 mi (12:56 / mi) +84ft 12:23 / mi
shoes: x-talon 212 #2

Red-C, 2.4 km, decent run except for an extra minute on #6.



orienteering 54 [4] 0.08 mi (11:58 / mi)
shoes: x-talon 212 #2

Maze A, good run, punching was a little slow.

orienteering 52 [4] 0.08 mi (11:04 / mi)
shoes: x-talon 212 #2

Maze B, better.

orienteering 59 [4] 0.09 mi (10:55 / mi)
shoes: x-talon 212 #2

Maze C, best.

orienteering 30:00 [1] 1.42 mi (21:08 / mi) +98ft 19:50 / mi
shoes: x-talon 212 #2

Picking up the controls from Sprint A. Mostly walking, some jogging.

A very pleasant day at Gay City. Weather was perfect, nice courses, good company. And most fun was George's maze. Not really a maze, just 11 controls and a corresponding map that just showed the controls, nothing else (a few trees, a couple of picnic tables, there wasn't much else). No clues, so you had to just trust that you were reading the map right.

And a minute of this, fast as you can, 7 or 8 or 9 accelerations and then putting on the brakes, left me gasping for air. And then repeat two more times, different courses. Excellent.

Saturday Sep 13 #

11 AM

trail running 51:15 [3] 4.6 mi (11:08 / mi) +493ft 10:07 / mi
weight:135lbs shoes: pegasus 4

Back up to Ashfield for another section of trail, this from Chapel Falls up to where it connects with the Moose Run trail in DAR state forest where I was yesterday, and back.

Also a first class trail. Uphill on the way out, but nothing that couldn't be run relatively easily. And through some entertaining forest, meaning entertaining to anyone who likes to imagine what an O' map of the terrain would be like. Not the best terrain in the world, but also far from the worst.

Legs were again perfectly OK. I imagine tomorrow (planning on O' at Gay City) will be more of a struggle for having run today, but so what. Nice to get out before the afternoon rain. One fall again, no damage.

Also, still hoping to make a trip up to the Whites to knock off one of the remaining two 4,000-footers (Owl's Head and Cabot). Probably should just pick a nice day this week and go do it.

And three more trail sections in Ashfield to do. There is something about running someplace I haven't been that makes it much more fun.

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