Saturday Nov 30 |
 | Orienteering 1:19:50 [2] 5.8 km (13:46 / km) | |
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| Mt. Tom meet, 2-3 inches of snow cover. 15 controls. A painful walk-jog, but I wanted to go out one last time before I begin my "recovery." Navigating was made especially easy - too easy - by the tracks in the snow. |
Thursday Nov 28 |
| Note | |
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| Mt Tom hike with dogs and kids (Teabag, 7 bridges). 2-4 inches of snow, good footing. Beautiful, but cold. |
Monday Nov 25 |
| Note | |
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| Looks like I'll get a few days (or weeks?) off from training. Only hurts when I sit or walk. |
Sunday Nov 24 |
| Orienteering 30:00 [3] 2.5 km (12:00 / km) | |
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| Paugussett, red. Was navigating OK (though moving slowly) when, between 5 and 6, took a fall that wrenched by bad hamstring. This one's serious. Walked to 6 and towards 7, but when I couldn't even jog on trail, figured I'd better come in early. |
| Orienteering 50:00 [1] 2.5 km (20:00 / km) | |
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| Long walk back. Went to 12 and 13 on the way. |
Saturday Nov 23 |
| Orienteering 39:00 [1] 3 km (13:00 / km) | |
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| Walk-jog on Mt Tom map with the dogs. Lots of unmapped streams and ponds. |
Thursday Nov 21 |
| machines 36:00 [3] | |
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| bike, 18 (hill, 10); stepper, 18 (hill, 12) |
Wednesday Nov 20 |
| Road Run 33:45 [2] 4.1 mi (8:14 / mi) | |
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| plus full round of lifting ( 9 stations, 3 sets of 8-10 reps at each) |
Tuesday Nov 19 |
| Track 20:35 [5] 3.0 mi (6:51 / mi) | |
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| Sore legs, but otherwise OK. 6:50; 6:54; 6:51 |
| Track 12:30 [2] 1.5 mi (8:20 / mi) | |
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| before, after |
Monday Nov 18 |
| machines 36:00 [3] | |
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| stepper |
Sunday Nov 17 |
| Track 13:35 [5] 2.0 mi (6:47 / mi) | |
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| 8 x 200 x 200 with PG. A modest start to the indoor interval season; but got the heart pounding, and Peter kept me honest. 45,58,46,53,46,57,46,55,45,57,45,56,46,59,46,54. |
| Track 20:45 [2] 2.5 mi (8:17 / mi) | |
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| Before, after. |
Saturday Nov 16 |
| Track 13:42 [5] 2.0 mi (6:50 / mi) | |
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| Too cold and wet for me to head to WCOC O-meet. Decided instead to see if I could run sub-7 at the indoor track. Barely. AHR 154; MHR 159. |
| Track 17:00 [2] 2.0 mi (8:30 / mi) | |
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| warm-up; cool-down. |
Thursday Nov 14 |
| Road Run 37:39 [3] 4.8 mi (7:49 / mi) | |
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| UMass loop. Stride better than yesterday. |
Wednesday Nov 13 |
| Trail/Road Run 54:43 [2] 6.5 mi (8:25 / mi) | |
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| Puffers pond from UMass. Can't comfortably run any faster than this. |
Tuesday Nov 12 |
| machines 26:00 [3] | |
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| bike, 18 min. stepper, 8 min. (all out). |
Sunday Nov 10 |
| Orienteering 2:49:35 [4] 13.1 km (12:57 / km) | |
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| Blue Hills Traverse. Mid-60's and a bit muggy. Made a lot of stupid errors (about 13 minues total), especially in first half, but the way I've been orienteering, any day when all errors are under 4 minutes counts as a good day. Lack of conditioning slowed me to a crawl on what could have been some fast trail/road legs. |
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Traverse - Splits |
Friday Nov 8 |
| Trail Run 44:38 [3] 5.0 mi (8:55 / mi) | |
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| Frost to Flat Hill Rd and back. Tired, slow, and hurting. 8:38, 14:25, 13:14, 8:21. |
Thursday Nov 7 |
| machines 36:00 [3] | |
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| bike 18, stepper 18 |
Wednesday Nov 6 |
| Trail Run 48:26 [3] 6.0 mi (8:04 / mi) | |
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| Juggler. Leg not good. 24:40; 23:46. |
Tuesday Nov 5 |
| machines 38:00 [3] | |
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| bike 20; stepper 18. |
Sunday Nov 3 |
| Orienteering 1:43:07 [4] 8.39 km (12:17 / km) +295m 10:27 / km | |
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| Day 2 Red. Still too many mistakes (one whopper). |
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Red Y - Splits |
Saturday Nov 2 |
| Orienteering 1:51:36 [4] 8.21 km (13:36 / km) +325m 11:21 / km | |
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| QOC US Champs, day 1 Red. Too many mistakes. |
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RedY - Splits |