Wednesday Jun 30 |
 | cycling 56:53 [2] | |
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| Easy loop to outer Leeds. 15.4 miles. AHR 109 MHR 134. |
Tuesday Jun 29 |
| Trail Run 20:43 [5] 3.1 mi (6:40 / mi) | |
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| Noho XCountry race. Warm, but not too humid. Went out pretty hard and then held on. 30 seconds faster than 4 weeks ago, so hard training is paying off. 12th overall, 1st over 50. AHR: 153, MHR: 159. 6:27 (148), 6:30 (155), 7:04 (157), :41 (156). |
| Road Run 34:00 [3] 4.0 mi (8:30 / mi) | |
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| Before and after. |
Monday Jun 28 |
| Trail/Road Run 39:05 [2] 4.5 mi (8:41 / mi) | |
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| Four laps around Smith field from home. Wicked tired. |
Sunday Jun 27 |
| Trail/Road Run 51:13 [4] 7.0 mi (7:19 / mi) | |
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| Mill River loop. A good pace. Pushed hard the last section from trailhead. 6:28, 29:22, 15:22. |
Saturday Jun 26 |
| Orienteering 1:40:09 [4] 8.4 km (11:55 / km) +350m 9:52 / km | |
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| Blue course at Fox Forest put on by Alar. Muggy, intermittant showers, very wet terrain. This is about as good as my orienteering gets. Spiked 12 out of 15, and the other three were slight misses that cost one to two minutes combined. Better route choices on a couple legs might have saved a couple minutes (even though I looked over the course in advance). Physically, I was moving pretty slowly; but it pays more to be accurate. |
| Trail Run 7:00 [2] 0.75 mi (9:20 / mi) | |
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| Warm-up. |
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Blue - Splits |
Thursday Jun 24 |
| Trail/Road Run 32:31 [3] 4.4 mi (7:24 / mi) | |
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| Four laps around UMass fields, progressively faster. 8:40, 8:12, 7:56, 7:43. |
Wednesday Jun 23 |
| Road Run race 33:49 [5] 8 km (4:14 / km) vdot: 48.0 | |
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| Springfield biweekly 8k road race. Flat course around south border of Forest Park with one hill in the last mile (coming up from the skate house). 83 degrees at start. I ran steady, about as expected. 8th place, passed by 4 high school runners between 3-4. Steve O'Neill well ahead. Last did this in '94 when I was in top shape: ran 29:27 on a hot, humid day. AHR: 154, MHR: 160. Splits (AHR): 1 m 6:28 (148), 1m -4 m 20:13 (155), 4m-8k 7:07 (157). |
| Road Run 9:00 [3] 1.0 mi (9:00 / mi) | |
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| Before race. |
Tuesday Jun 22 |
| Trail/Road Run 40:01 [2] 4.75 mi (8:25 / mi) | |
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| Easy. Inner loop from home. |
Monday Jun 21 |
| Trail Run 46:55 [4] 6.0 mi (7:49 / mi) | |
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| Juggler. Felt surprisingly good; even my knee was fine. Pushed pretty hard coming back. 8:29, 9:24, 6:47 (24:41), 6:22, 8:45, 7:07 (22:14). |
Sunday Jun 20 |
| Trail Run 2:07:24 [4] 13.5 mi (9:26 / mi) | |
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| Mt Greylock trail race. My 4th in a row, 6th out of 7. Back to the old course without Thunderbolt. Perfect day: 60's, low humidity. I ran OK, about as expected, but somehow I didn't push the downhills as much as I think I could have. 31st overall, 4th over 50. (Peter 1st over 50, over 8 minutes ahead; fortunately, he turns 60 soon. Bruce M. and Dave R. were 3-4 minutes ahead; I can be competitive with them if I can up my conditioning some.) AHR: 145, MHR: 155. Splits: 47:00 (top), 59:21 (leaving aid station), 1:19:13 (after Jones nose), 155:17 (aid station at 5k course). |
Saturday Jun 19 |
| Trail/Road Run 40:00 [2] 4.0 mi (10:00 / mi) | |
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| Jog with mapreading, around Smith fields. |
Thursday Jun 17 |
| Track 12:22 [5] 2.0 mi (6:11 / mi) | |
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| 4x800x400. 80 deg. and humid. Did the pace I wanted, but could only do four instead of the planned six. 3:04 (144, 153), 3:06 (153, 157), 3:05 (154, 159), 3:06 (156, 161) |
| Track 30:00 [2] 3.5 mi (8:34 / mi) | |
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| The slow stuff. |
Wednesday Jun 16 |
| Trail Run 34:46 [3] 4.5 mi (7:43 / mi) | |
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| Frost from Mill R. to trail junction and back. 88 degrees. Started easy, faster by the end. Kept it short due to abdominal distress I've had over past couple of days. AHR: 140, MHR: 156. 8:28, 9:52, 9:12, 7:14. |
| Note | |
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| Turns out the dog that bit me was a Doberman Pinscher. The animal control officer in Holyoke will let me know if the dog is still healthy in a week, in which case, fortunately, I can skip the series of rabies shots. |
Tuesday Jun 15 |
| Trail/Road Run 41:54 [3] 5.25 mi (7:59 / mi) | |
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| From home, then path around Smith fields five times. Very hot, only half in shade. Worked up to a 5:12 lap (AHR: 157). For whole run: AHR: 142, MHR: 159. |
Sunday Jun 13 |
| Trail Run 1:45:30 [2] 9.0 mi (11:43 / mi) | |
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| Leisurely jog on the M&M from 141 in Easthampton south into Holyoke to the old tower and back. Great views running along the cliffs. I lost the trail numerous times and had to backtrack, or bushwhack, or hunt for blazes. (The trail was usually well-marked, but indistinct where it had been relocated, and there were scores of little turns: good memory test on the way back.)
The main event: popping out of the woods at the top of a private lane above Southampton Road I was greeted and then chased by a barking dog (looked like a rotweiler). I heard the owner yell, "be nice!" at which point the dog took a bit out of the back of my thigh. It didn't hurt too bad at the time so I kept going. (I bushwhacked around their property on the way back!). Later I spent two hours in the emergency room having it checked and getting a tetanus booster. Bummer.
I've been chased by dogs many, many times, but this was the first time in 22 years of running I've been bit. |
Saturday Jun 12 |
| Orienteering 1:12:39 [4] 5.35 km (13:35 / km) | |
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| Five Ponds red course, with 22 controls. Gorgeous day, fun course set by George. Lots of short, overlapping, sometimes technical legs. Mistakes on 8, 9, and 22 totaled about 5-6 minutes; but overall a pretty good run. AHR 148, MHR 160. |
| cycling 55:00 [2] | |
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| Leeds loop, leisurely pace. About 14 miles. |
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Red - Splits |
Thursday Jun 10 |
| Trail Run 57:54 [3] 6.0 mi (9:39 / mi) | |
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| Mt Tom loop, counterclockwise. Had nothing in my legs; walked almost the entire climb up Whiting Peak. Cool, but humid. AHR: 145. 21:46, 13:30, 22:37. |
| Trail Run 12:00 [2] 1.25 mi (9:36 / mi) | |
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| Warm-up. |
Wednesday Jun 9 |
| cycling 1:20:00 [3] | |
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| Westhampton-Haydeville loop, but taking Burt Pitt to W. Farms and then to 66 to avoid the road work and traffic. 90 deg at the start but pushed pretty hard and went a bit faster. About 23.5 miles, 17.6 mph (no steep or very long hills). AHR: 121, MHR: 142. 11:02, 19:15, 26:13, 42:59, 53:20. 1:02:28 |
Tuesday Jun 8 |
| Trail Run 21:34 [5] 3.1 mi (6:56 / mi) | |
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| Northampton race. Went out harder than last week and, in spite of the 90 degree temp, was on schedule to equal or better last week's time, when shortly after climbing the hill in mile three my tachycardia kicked in (atrial fibrillation, I presume). I couldn't shake it the rest of the way, and slowed almost to a jog. This rarely happens, usually when my HR is maxed, as I suspect it was due to the heat (no monitor). I need to have this checked out. 6:33, 6:41, 7:35, 44. |
| Trail/Road Run 26:00 [2] 3.0 mi (8:39 / mi) | |
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| Before and after. |
Monday Jun 7 |
| Trail/Road Run 52:00 [2] 6.0 mi (8:39 / mi) | |
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| Trails on both sides of river. Very warm. |
Sunday Jun 6 |
| cycling 1:05:30 [3] | |
| ahr:119 max:138 |
| Haydenville loop. Quads sore at the start, a lot better by the end. 11:07, 18:57, 27:28, 38:32, 48:01. |
Saturday Jun 5 |
| Trail Run 1:14:52 [4] 8.3 mi (9:00 / mi) | |
| ahr:150 max:158 |
| Northfield Mt. trail race. Two loops up the mountain (after short warm-up loop): 1800' of climb. Good footing, good weather. I did about as well as can be expected. Peter four minutes faster! Splits (AHR): 28:06 (150) (includes first loop of 5-5:30; took split at trail junction after high point); 11:20 (149); :31 (water stop); 23:58 (150); 10:55 (150). |
Thursday Jun 3 |
| Trail/Road Run 35:37 [3] 4.3 mi (8:17 / mi) | |
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| Six laps around Smith fields, ranging from absudly slow (6:35) to pretty slow (5:29). At least I had an excuse. |
Wednesday Jun 2 |
| Trail Run 22:42 [5] 3.1 mi (7:19 / mi) | |
| ahr:153 max:159 |
| Forest Park 5k Cross Country Race, first time. It was Peter's idea to race two nights in a row. It felt like I was pushing harder than yesterday, but a much slower result (maybe the course is long?) Got a 30-40 meter lead on Peter early and held it to the finish. Good training, good idea. |
| Trail/Road Run 19:00 [3] 2.25 mi (8:26 / mi) | |
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| Warm-up, cool-down. |
Tuesday Jun 1 |
| Trail Run 21:13 [5] 3.1 mi (6:50 / mi) | |
| ahr:154 max:159 |
| Northampton 5k race. Cool, in high 50's. Ran a bit better than I expected, holding back enough to feel comfortable throughout. Jim P. and Maddy, whom I would normally beat in a 5k, were a bit ahead; Peter was a bit behind. Splits (AHR): 6:38 (149), 6:41 (155), 7:09 (156), :44 (157). |
| Trail/Road Run 37:00 [2] 4.5 mi (8:14 / mi) | |
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| From home to race, outer loop with Peter after race, then home in steady rain. |