Sunday Sep 29 |
 | Orienteering 1:42:24 [4] 6.45 km (15:53 / km) +350m 12:29 / km | |
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| Troll Cup, day 2. Like yesterday, major mistakes on two controls, 3 and 7, mistakes that couldn't have happened if I had made better route choices. Otherwise, not too bad. At least my body seems to be on the mend. |
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Red - Splits |
Saturday Sep 28 |
| Trail Run 8:00 [2] 1.0 mi (7:59 / mi) | |
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| warm-up. |
| Orienteering 1:40:37 [4] 6.67 km (15:05 / km) +330m 12:06 / km | |
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| Troll cup A-meet at the Notch, day 1, Red. Started off feeling likeI didn't know what I was doing, and accumulated 8-10 minutes of errors over the first four controls. Then I settled down (and slowed down) and had a clean run the rest of the way. |
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Day 1 Red - Splits |
Friday Sep 27 |
| machines 30:00 [2] | |
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| stepper (with mapreading!) |
Wednesday Sep 25 |
| Orienteering 1:43:06 [2] 6 km (17:11 / km) | |
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| Baldwin Hills, first ten controls from red course last fall. Felt good. Ran easy. Spiked the first five; then ran into some problems on 6-10 and did some wandering. (Wrong boulder at 7 threw me off going to 8, etc. With no flags, it was sometimes hard to be sure I was at the right boulder or dot knoll.) |
Tuesday Sep 24 |
| Road Run 32:22 [3] 4.1 mi (7:53 / mi) | |
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| UMass. Tired. |
Monday Sep 23 |
| Track 13:25 [5] 2.0 mi (6:42 / mi) | |
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| Smith track. Wanted to do 3 miles in 20 minutes but I was slowing badly, so took a break between two and three. Better than last week, but I'm just not myself physically. My hearrate was near max less than a mile into run. (6:39 Av. HR 150; 6:46; Av. HR 158) |
| Track 6:37 [5] 1.0 mi (6:37 / mi) | |
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| Another mile after a 3 minute rest. Av. HR 154 |
| Track 19:30 [2] 2.25 mi (8:39 / mi) | |
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| Before and after. These days, I need to start any run at 9 minute mile pace or slower to loosen up. |
Sunday Sep 22 |
| cycling 49:03 [3] | |
| ahr:126 max:146 |
| Leeds loop, 14.7 miles, 18.0 mph. Data from Polar speed sensor, which sends cycling data wirelessly to my Polar watch. First ride since I hurt my knee three weeks ago: felt fine. |
| Note | |
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| Hiking with Parhams on "Hanging Mountain" overlooking their house on Pine island Lake in Westhampton. Lots of old Jeep/logging trails. Bushwacked down through the mountain laurel. |
Saturday Sep 21 |
| Orienteering 1:47:08 [4] 6.34 km (16:54 / km) | |
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| A-meet in Vermont. Nice event, but I went totally brain dead on two controls (4 and 9) and turned 1-2 minute mistakes into 8-10 minute mistakes. (When things don't look right, I make a brash assumption as to what went wrong and just take off, compounding errors, rather than stopping, reading the map, and carefully considering the possibilities.) Otherwise I had a good run, though slow and some minor inaccuracies. |
| Trail Run 7:00 [1] 0.75 mi (9:20 / mi) | |
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| warm-up. |
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Red (Day 1) - Splits |
Thursday Sep 19 |
| Orienteering 1:10:29 [1] 4 km (17:37 / km) | |
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| At the Notch, mostly walking. Trying out thumb compass for first time: nice in theory, but will take some getting used to. |
Wednesday Sep 18 |
| Trail Run 41:07 [2] 5.0 mi (8:14 / mi) | |
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| Frost. Slow and hurting. |
Tuesday Sep 17 |
| Track 20:37 [5] 3.0 mi (6:51 / mi) | |
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| tempo run, with mile splits: 6:55;6:52;6:49. Intensity really was a "5", but injury at top of hamstring shortens stride and slows pace. No improvement in six weeks. |
| Track 15:00 [2] 1.75 mi (8:34 / mi) | |
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| warm/cool. |
Monday Sep 16 |
| machines 35:00 [3] | |
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| stepper. |
Sunday Sep 15 |
| Trail Run 8:00 [2] 1.0 mi (7:59 / mi) | |
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| Warm-up. |
| Orienteering 1:31:56 [4] 6.13 km (15:00 / km) | |
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| WCOC Score-O at Huntington St. Park. Very muggy, some light drizzle. 31 controls, randomly placed: a bit overwhelming, My only plan was to circle counterclockwise trying to hit some high numbers. I did: 11,8,4,12,28,18,31,23,15,29,20,30,7,9,16,25. Total of 286 pts. minus 61 for 2 minute penalty (ouch!) = 225.
Sloppy on 18, 31, and especially 29 (5 minutes lost). Also wasted 5 minutes looking for missing flag at 20. (Clue said between two 3 meter boulders, so when I got to the puny boulders where the flag should have been, I wondered if I had found the right spot.) |
Friday Sep 13 |
| Track 34:32 [3] 4.5 mi (7:40 / mi) | |
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| Smith, 6 laps, same as yesterday but slower. 6:07;5:47;5:45;5:31;5:22. |
Thursday Sep 12 |
| Track 26:55 [4] 3.75 mi (7:11 / mi) | |
| ahr:148 max:160 |
| 5 circuits of the .75 m. cinder "track" around Smith fields. (Maybe a bit short.) By the end I was working hard, but still not moving very fast. Knee sore again (from yesterday). (5:46'5:29;5:17;5:13;5:10) |
| Track 6:00 [2] 0.75 mi (7:59 / mi) | |
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| One cool-down lap. |
Wednesday Sep 11 |
| Orienteering 1:41:30 [2] 6.0 mi (16:55 / mi) | |
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| At the Notch. Slow trail run with brief excursions into the woods. |
Monday Sep 9 |
| machines 36:00 [2] | |
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| Leg very sore from the weekend, but stepping doesn't hurt. |
Sunday Sep 8 |
| Orienteering 58:00 [2] | |
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| Canoe-O with family. Nora navigated, Adam punched. Margi and I paddled. Got 9 of 14 controls. (Would have been more if Adam didn't take a minute or more to punch each control.) Margi and I still talking (barely) after. |
| Orienteering 14:15 [1] 1 km (14:15 / km) | |
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| White course with Nora. She did about 75% of the navigating, though a couple times i had to stop her from heading off in the wrong direction. |
| Orienteering 14:50 [1] 1 km (14:50 / km) | |
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| White course with Adam. He didn't do too well reading the map. Tends to take off even when he has no idea where he's going (like his dad?). At least he's fast. |
| Orienteering 1:08:10 [4] 4.7 km (14:30 / km) | |
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| Pawtuckaway Green. By the time I left, it was near 90 degrees, so I went even slower than Sat. Messed up #2 (bad compass work, then went wrong way when I hit water - lost 2 minutes) and #5 (drifted left, had to come back and relocate on a marsh - lost 4 minutes.) But then I spiked last eight controls! Getting better? |
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Day 2 Green - Splits |
Saturday Sep 7 |
| Orienteering 1:25:35 [4] 6 km (14:16 / km) | |
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| Pawtuckaway Red. Moving slowly, spending lots of time reading the map. Messed up two controls: got dunked on the way to 5, was flustered and headed the wrong way; and missed 9 (reentrant) and had to relocate and come back for it. Probably lost about 6 minutes (plus 2 or 3 because on 11 I didn't know to cross at the Beaver Dam). |
| Orienteering 45:00 [1] | |
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| Vampire-O with family. 14 of 18 controls, then got vamped coming back to the pavillion. Group we vamped back had only 6. Oh well. |
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Red Day 1 - Splits |
Friday Sep 6 |
| machines 24:00 [2] | |
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Thursday Sep 5 |
| Track 30:00 [3] 4.0 mi (7:30 / mi) | |
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| Tooling around the track with Adam. He took me at the 100 (18 s. to my 20) and the 200 (40 s. to my 41). Ran into Bob Austin and did two 90 s. quarters at beginning of two of his halves. Knee OK; top of hamstring sore and tight. |
Wednesday Sep 4 |
| Road Run 29:23 [3] 4.0 mi (7:20 / mi) | |
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| Testing sore knee doing loops around Smith field. OK on flat ground. (5:41;5:21;5:16;5:17;5:14) |
Sunday Sep 1 |
| Orienteering 2:03:01 [4] 7.8 km (15:46 / km) | |
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| Terryville Park Red course. 7.8k and over 350 m. climb! Not a very good day. Major mistakes on four controls lost over 20 minutes. Very unsteady on rocky terrain. Poor concentration. Twisted knee stepping into hole. Oh well. |
| Trail Run 6:00 [1] 0.75 mi (7:59 / mi) | |
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| warm-up |