Tuesday Oct 31 |
 | Biking 25:00 [1] 4.0 mi (6:14 / mi) +60m 3:43 / km | |
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| Downtown for a teeth cleaning and library. |
Monday Oct 30 |
| Walk/Hiking/Snowshoe 35:00 [1] 1.9 mi (18:25 / mi) | |
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| Walked Village roads on nice evening. |
| Note | |
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| Three hours of trail clearing behind the house and up toward the pool. |
Sunday Oct 29 |
| Running - road or flat tempo 51:06 [3] 5.3 mi (9:37 / mi) +100m 5:40 / km | |
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| H.M. Rd, O.B. Rd to Cranmore, around statue, Whit. Lane, I.C. Rd, and up Crestview and F.R. This is a good training loop, though all the hill is at the end. 19:10 for first two miles (generally downhill); tempo speed in miles 2-4, 9:18 pace for measured mile. Died near end of this and slowed down on uphill. This is the first time I have really pushed since the heart problem started. |
| Note | |
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| Cranmore Half Marathon today, which I skipped because of lack of motivation to train while dealing with the heart thing. Kris and Andy both set P.R.s in spite of wind, drizzle, and cool. |
Friday Oct 27 |
| Walk/Hiking/Snowshoe 3:00:00 [2] 6.2 mi (29:01 / mi) +800m 12:53 / km | |
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| Up Kearsarge North to look for non-existent hawks. It's always a great view; this time all summits above treeline white with lots of snow. A few snowy/icy places on trail. |
Thursday Oct 26 |
| Treadmill warm up/down 22:00 [2] 2.1 mi (10:29 / mi) | |
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| 3% for most of it. 0% and faster for last 2 min. |
| Weights/stretching 1:00:00 [3] | |
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| Various Nautilis. I'd like to do this every week. |
| Note | |
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| To Portland to see electrophysiologist. Diagnosis is now persistent atrial fibrillation, instead if flutter. Which makes no difference to what will be done. I'll get electo-cardioversion as soon as my anti-coagulant levels are good enough, hopefully in a couple of weeks. |
Tuesday Oct 24 |
| Running - road or flat 35:00 [2] 2.9 mi (12:04 / mi) +60m 7:03 / km | |
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| Village Tr, I.C. Rd, Forest Ring. Felt pretty poor. |
Monday Oct 23 |
| Note | |
| (rest day) |
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Sunday Oct 22 |
| Running - hilly or rough 1:15:00 [3] *** 6.7 mi (11:11 / mi) +250m 6:14 / km | |
| ahr:137 max:175 |
| Mt Surprise, Eagle Ridge, to end of development, down Washington, up Skyline. Overcast 50F. Heart monitor shows it's at least not going crazy on the uphills, just 30 or 40 bpm more than "normal". My AV block is functioning pretty well to keep most of the extra atrial pulses from getting through. I see the electrocardiologist tomorrow. |
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| C • Let me know how the appointmen... 2 |
Saturday Oct 21 |
| Walk/Hiking/Snowshoe 1:30:00 [1] 2.0 mi (45:00 / mi) +200m 21:20 / km | |
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| Iron Mountain Tr (redline) with Suzanne and Peter Benjamin in 1+ inch of new snow. We didn't go down to the end because it was too slippery. |
Friday Oct 20 |
| Note | |
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| Three hours of vacuuming and moving stuff around in the attic ought to count for something. |
Thursday Oct 19 |
| Running - road or flat 30:00 [2] 2.8 mi (10:42 / mi) | |
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| HM Rd to gate and back with Heather. |
| Weights/stretching 1:00:00 [2] | |
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| Varous free weights and machines at Fitness Center. I need to do this weekly. |
Wednesday Oct 18 |
| Walk/Hiking/Snowshoe 40:00 [1] 1.7 mi (23:31 / mi) | |
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| Walked forest ring trails and Village trail with Suzanne. |
Tuesday Oct 17 |
| Running - road or flat 33:00 [2] 3.0 mi (10:59 / mi) | |
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| H.M. Rd to gate and back with Heather at 7:30 am. She talked about the Portland OR Marathon. Hat and gloves at 34F. Winter's coming. |
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| C • Getting chilly already. 2 |
| Running - road or flat warm up/down 49:00 [2] 4.0 mi (12:15 / mi) | |
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| From home to Whittaker Homesite and return via Abenaki Trail and railroad. |
| Running - road or flat tempo 28:55 [4] 3.1 mi (9:20 / mi) | |
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| Miler evening run. Pushed as hard as seemed reaonable. Legs tired for first two-thirds, then better for last mile downhill and flat. Obviously slow compared to what I was before the heart thing. |
Monday Oct 16 |
| Walk/Hiking/Snowshoe 2:30:00 [1] 4.5 mi (33:20 / mi) +180m 18:25 / km | |
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| Redlined Boulder Loop, Lovequist Loop, and Rail n' River Tr. with Suzanne and Carol Caldwell. Marvelous fall day. |
Sunday Oct 15 |
| Walk/Hiking/Snowshoe 41:00 [1] 2.2 mi (18:38 / mi) | |
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| Leisurely walk on village roads. It's very nice not to be training for some race or other. I've done enough races this year. |
Saturday Oct 14 |
| Running - road or flat 41:00 [3] 4.2 mi (9:45 / mi) | |
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| Village Tr., Old Bartlett Rd, around Cranmore base, and return. Lovely evening. Felt good to push uphill coming back. First time I've felt I was running efficiently since the heart thing. Pulse still irregular. |
Friday Oct 13 |
| Walk/Hiking/Snowshoe 1:15:00 [2] 3.1 mi (24:11 / mi) +830m 8:12 / km | |
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| Hiked up Kearsarge as fast as I could, with maybe 15 lbs of binocs and telescope in pack. Sweaty body, cold arms with temp about 40F. Few hawks in 2+ hours on top but a great show by an imm. harrier. |
| Biking 15:00 [1] 1.4 mi (10:42 / mi) | |
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| To and from trailhead. |
| Walk/Hiking/Snowshoe 1:30:00 [1] 3.1 mi (29:01 / mi) | |
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| Easy hike down with a couple of stops to watch ravens and a couple more hawks. |
Thursday Oct 12 |
| Note | |
| (rest day) |
| Rest day, flying tediously home, rerouted and delayed |
Wednesday Oct 11 |
| Running - road or flat 1:56:00 [2] 9.0 mi (12:54 / mi) | |
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| Nice two-hour run in Powder Mill Park, Rochester, from Uncle Win's house. Rain mostly held off. Didn't find enough trails so partly (too much) on roads. I suppose there is an O map of this, but not a great area for advanced O. Distance estimated. |
Tuesday Oct 10 |
| Walk/Hiking/Snowshoe 1:00:00 [1] 3.0 mi (20:00 / mi) | |
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| Morning birding with Suzanne (and locals) at Dundas Marsh in Hamilton ON. 4 Hudsonian Godwits and the resident Trumpeter Swans were the highlights. Distance and time very approx. |
Monday Oct 9 |
| Orienteering race 47:33 [4] **** 4.1 km (11:36 / km) +60m 10:48 / km | |
| 16c |
| Wine O farsta. Much more consistent than the previous two days. Just minor route choice and location issues in various places. First in class again but only 30 s ahead of Alex. |
| Note | |
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| Afternoon hawk watching on Hawk Hill in Toronto. Seven golden eagles!!! |
Sunday Oct 8 |
| Orienteering race 1:06:35 [4] ***** 4.6 km (14:28 / km) +70m 13:27 / km | |
| 10c |
| A bit of trouble overrunning #1, a major brain loss at #7 cost me 10+ minutes and almost the win. Should never bail out to relocate when at least two other good oreinteers (Alex and Pippa) are looking for the same control. Initial problem was reversing a form line (north of marsh, downhill ticks were nearly invisible, Pippa used her magnifier to see them), and then doing the same thing with the form line reentrant at the control. Then bailed to useless marsh, flailed again, and bailed again to trail. Just awful. Lost another few minutes on #9. I gave my competition every chance to win, but Alex punched out of order and Reiner made lots of little errors. Won by 71 s. |
| Running - road or flat warm up/down 10:00 [2] 0.7 mi (14:16 / mi) | |
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Saturday Oct 7 |
| Orienteering race 40:03 [4] ***** 3.3 km (12:08 / km) +45m 11:22 / km | |
| 10c |
| Bad start with 90 s error on #1 and 3 min on #2. On 2 I ignored the black blob I couldn't interpret on the map and overran to right. Later I saw it was a major cliff (with three ticks!!) over a marsh. I never even looked for it. Better for rest of race. Won by 12 s with best run on the course. |
| Running - road or flat warm up/down 15:00 [2] 1.5 km (10:00 / km) | |
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| Jogged to start. |
Friday Oct 6 |
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| Event: 2006 North American Championships (Golden Leaf Orienteering Fest)
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| Orienteering 50:00 [2] **** 3 km (16:40 / km) | |
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| Ran on the training map getting used to the difficult terrain. |
| Orienteering 1:30:00 [1] *** 3 km (30:00 / km) | |
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| Map walk with Suzanne helping her get used to terrain and fixing her compass and pace with new compass. |
Thursday Oct 5 |
| Walk/Hiking/Snowshoe 1:00:00 [1] 3.0 mi (20:00 / mi) | |
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| Time and distance are gross estimates. Walked and birded with Suzanne at Niagara Falls, at an Ontario winery, and along van Wagner's Beach in Hamilton. |
Wednesday Oct 4 |
| Running - road or flat 21:00 [2] 2.0 mi (10:29 / mi) | |
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| At dawn around the Maine Mall. Very peaceful. |
| Note | |
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| Travel from Portland to Rochester by plane. Visited my aunt and cousin. Stayed with Scotts. |
Monday Oct 2 |
| Running - road or flat tempo 40:03 [3] 3.6 mi (11:07 / mi) +90m 6:25 / km | |
| ahr:138 max:165 |
| Village Tr and Old Bartlett Rd to Cranmore and return. Felt good. Was able to push on flat and downhill and keep pulse under 150, but up to 150-165 on the uphills so I kept it a bit slow. Pace 9.7 min/mi on downhill 1.25 mi (pulse av 144), and 11.2 returning uphill (pulse av 150). |
Sunday Oct 1 |
| Walk/Hiking/Snowshoe 43:34 [1] 3.0 mi (14:30 / mi) | |
| ahr:104 max:154 |
| Not motivated in the rain, so took a "rest" day by walking three miles, with two at top speed on Village roads with umbrella. Middle two miles at 13:46 and 13:44 with heart rate averaging 130 and 128, which is only a bit higher than it should be. Thanks Kristin for the manual on the monitor |
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| C • You're welcome. In about 24 h... 3 |