Thursday Sep 30 |
 | Orienteering 1:30:46 [3]5.98 km (15:11 / km) | |
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| Orienteering at Norwottuck, northside, easy pace, steady rain. Lost about 5 minutes on a parallel trail error, otherwise OK. The mapping of rock features is sometimes absurdly inconsistent. |
Wednesday Sep 29 |
| Track 40:59 [3]5.4 mi (7:35 / mi) | |
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| Dirt track around Smith fields, alternating slow, fast, ... Did three fast (about .75 mile each, or a bit less) in 4:49, 4:40, 4:37. MHR 160. Right foot, joint of big toe at ball of foot, still hurting. Can't roll off the toe so I'm forced to run more on the outside of my foot. Not good. |
Tuesday Sep 28 |
| machines 36:00 [3] | |
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| At Smith. Bike 16, crosstrainer (Precor) 20, plus lifting. Nursing a sore right foot (big toe joint) that bothered me all weekend - and keeping dry. |
Sunday Sep 26 |
| Orienteering 23:36 [3]3.31 km (7:08 / km) | |
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| US relay champs, 8 point NEOC team with Jeff, Sam, and Charlie. Came in third behind UNO and WCOC. I ran the mass start orange. Tired legs from yesterday, but a good effort. The only time I've run a course continuously hard without stopping except to punch. Followed Kristin (and Co.) for first two controls. (Only mistake was on the way to two: missed to the right and hit a trail, losing maybe 20 seconds.) I lost the lead group on the way to 3 (uphill!) but could still see someone in red (Kevin?); lost him on the way to four. I kept up a decent pace the rest of the way without any misses. |
Saturday Sep 25 |
| Orienteering 1:20:57 [4]6.21 km (13:02 / km) +210m 11:09 / km | |
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| Pineland Farms A-meet in Maine, red. Too many stupid mistakes to call this a good run (10-12 minutes), but the course had some interesting legs: mix of open areas and thick woods. My inability to see map detail is taking its toll. |
| Orienteering 1:04:16 [3]3.1 km (20:44 / km) | |
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| Pineland night-O, green. Horrendous! I like being in the woods at night, but don't have the hang of finding the controls (need a better light). Lost 25 minutes total, nearly 20 on a control on top of a knoll that I went right to, and then back to three more times without seeing the control tucked off to the side in some thick stuff. Moral: when you think you're in the right place, do a slow 360 scan. Also learned about electric fences on this outing. They give a pretty good buzz, but not nearly so bad as getting zapped by my dog's invisible fence collar. |
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Red - Splits |
Thursday Sep 23 |
| Orienteering 1:07:21 [2]4.7 km (14:20 / km) | |
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| Did the orange course I set last fall for a meet at Norwottuck. Relaxed pace, not for time. Injuries getting better, but I've lost a lot of conditioning the last three weeks. |
| Trail Run 9:00 [2]1.0 mi (9:00 / mi) | |
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| Warm-up |
Wednesday Sep 22 |
| Trail Run 1:14:13 [2]7.0 mi (10:35 / mi) | |
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| From Amethyst over Mt Orient (to the stone wall) and back. Very easy pace, to avoid doing any damage. Extensive logging has made a mess, and swallowed up the trail, just before the climb up Mt Orient: did a fifteen minute bushwhack on the way back to avoid it. Nice woods where the loggers haven't struck. |
Tuesday Sep 21 |
| Trail/Road Run 33:05 [3]4.5 mi (7:20 / mi) | |
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| 4 laps around UMass fields. Progress: only my right hamstring hurt. AHR 146, MHR 159 8:40, 8:15, 8:04, 8:06. |
Monday Sep 20 |
| machines 26:00 [3] | |
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| stepper, h12, 333 c. (after two minute warm-up). |
Sunday Sep 19 |
| cycling 2:06:23 [3] | |
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| Conway loop. Slow heading north on rt 5 into a strong wind: sometimes could barely go 14 mph on flat ground! AH: 125, MHR: 144. 50:45, 23:36, 34:25, 17:34. |
Friday Sep 17 |
| machines 35:00 [3] | |
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| Bike. |
Thursday Sep 16 |
| Trail Run 47:24 [4]6.0 mi (7:54 / mi) | |
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| Juggler. Pushed hard, but right hamstring and both achilles were killing me by the end. Could barely walk after. Not sure what to do. AHR: 153, MHR: 164. 8:00, 9:08, 6:50 (23:59), 6:34, 9:13, 7:38 (23:25). |
Tuesday Sep 14 |
| Track 20:41 [4]3.0 mi (6:53 / mi) | |
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| Tempo run. Pace wasn't challenging except for my sore right achilles. 6:52, 6:56, 6:53. |
| Track 15:00 [2]1.8 mi (8:20 / mi) | |
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| Before, after. |
Monday Sep 13 |
| Trail/Road Run 25:48 [3]3.3 mi (7:48 / mi) | |
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| Three laps on grass around UMass field, ending with an 8:04. Sore achilles on both legs, sore left adductor. |
Sunday Sep 12 |
| Orienteering 1:46:31 [4]7.2 km (14:48 / km) | |
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| Pawtuckaway blue. Challenging course (set by JJ) with detailed navigation on most the legs. Physically, I didn't have much, and my left achilles and calf were hurting. I orienteered pretty well through the first 12 controls (though with lots of hesitations, and small corrections), then started to get careless culminating in a five minute error on 15. Lost 8 to 10 minutes total. |
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Blue day 2 - Splits |
Saturday Sep 11 |
| Trail/Road Run 25:00 [2]3.0 mi (8:20 / mi) | |
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| Jogging to see if my abdominal cavity could take the jiggling. Barely. Then pulled a quad muscle, and sore left achilles. |
Thursday Sep 9 |
| machines 30:00 [2] | |
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| Bike, to minimize motion, plus stretching and lifting. Doctor thinks I have diverticulitis again (last serious episode was 7 years ago). It's been pretty painful, and I've hardly slept or eaten in 48 hours. With luck, antibiotics will wipe it out in a day or two. Liquid diet until then. |
Monday Sep 6 |
| Trail Run 54:34 [3]6.0 mi (9:05 / mi) | |
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| Mt. Tom loop, clockwise. Moderate effort, feeling it on the climbs (about 350 m.). AHR: 140, MHR: 153. |
Sunday Sep 5 |
| Orienteering 1:33:27 [4]6.6 km (14:10 / km) | |
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| WCOC meet at Sessions, red course. I had good energy, and only had two serious misses - but one was a whopper (maybe 13 minutes lost). |
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Red - Splits |
Saturday Sep 4 |
| Note | |
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| Orienteering walk with Nora (!) and the dogs at Mt. Tom. 1.8 k yellow level course around Lake Bray, letting Nora lead the way. |
Friday Sep 3 |
| Trail/Road Run 41:50 [3]5.0 mi (8:22 / mi) | |
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| To and around Smith, with some 7 minute pace running in the middle. Both left knee and left foot hurting for the third day in a row. |
Thursday Sep 2 |
| Trail Run 1:10:38 [3]8.5 mi (8:18 / mi) | |
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| From Mill R. to Frost to Depot Rd and back. A bit slower than goal of 70, but felt OK. AHR: 146, MHR: 159. 8:22, 9:31, 7:00, 11:05, (36:00), 11:14, 6:45, 9:21, 7:16 (34:38). |
Wednesday Sep 1 |
| Orienteering 1:30:00 [2]5 km (18:00 / km) | |
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| Baldwin Hills map, doing some points from last summer's A-meet red course. Very slow (that was intended) but a lot of small mistakes (that was not). Always corrected OK, but only after long hesitations. Feeling rusty. |