Tuesday Nov 30 |
 | Trail Run 1:24:00 [4] 7.0 mi (11:59 / mi) | |
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| Quabbin, rt 202-Pelham Rd. entrance. Following Peter, more than half through the woods, some at a good clip. I kept up better than usual, but fell behind a bit on the uphills. The undergrowth made for good strength training. A hard effort! |
Monday Nov 29 |
| machines (bike) 30:00 [3] | |
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Sunday Nov 28 |
| Orienteering 1:41:15 [4] 9.5 km (10:39 / km) +330m 9:05 / km | |
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| WCOC blue at Trout Brook. 50's and a steady rain. One of my better runs. Kept good contact with the map; only about two minutes of mistakes. On balance, I think I do better when there are no other orienteers around me. (Only person I saw was Ken Jr. going to 14, and he was soon gone.) Nice open woods, nice map, nice course. |
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Blue - Splits |
Saturday Nov 27 |
| Road Run 55:00 [2] 5.0 mi (10:59 / mi) | |
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| Slow jog, reading Trout Brook map from last year's Billygoat. |
Thursday Nov 25 |
| Road Run (race) 32:02 [5] 4.75 mi (6:43 / mi) | |
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| Manchester Turkey race. Low 60's and humid. 35 seconds faster net time than last year, but only because, being seeded, I was able to run unimpeded soon after crossing the starting line. (Took only 9 seconds to cross the start.) Last 2.75 miles were slower than last year: maybe lack of speed training, maybe the warmer weather. Legs felt fine, even toe didn't bother me much. But my lungs are holding me back, even though I'm breathing once every three steps instead of my usual once every four. George, Ken, and Lynn started behind me, so I didn't see them during the race. Splits, with difference from last year:
6:24 (+1:03), 7:29 (+:01), 6:34 (-:07), 6:37 (-:11), 4:58 (-:12). |
| Road Run 8:30 [2] 1.0 mi (8:30 / mi) | |
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| Warm-up. |
Wednesday Nov 24 |
| grass 26:41 [3] 3.3 mi (8:04 / mi) | |
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| 3 laps around UMass fields. |
Tuesday Nov 23 |
| machines 30:00 [3] | |
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| elliptical. |
Sunday Nov 21 |
| Orienteering 2:21:26 [4] 11.6 km (12:12 / km) | |
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| Traverse. A bit dissappointing due to two big mistakes that REALLY shouldn't have happened. Lost about 7 minutes on #6 because I followed others, against my better judgment, way too high. Then, after orienteering reasonably well on the second map (except for some route choices), I went braindead and became disoriented on the trivial #22, and ended up on the trail almost to the finish before climbing up to the road and coming back for it, losing at least 5 minutes. Physically -- well -- about as expected.
These mass start races have something in common with bike races: when a pack stays together, they act like the peloton moving, maybe, one minute/km faster than they would go individually. (The best orienteers in the pack gain the least, but still something.) If you get ahead of a pack of orienteers with similar speed, it's hard to stay ahead and not get swallowed up. (As I did when I choked on 6). If you fall behind and lose sight of the pack, as I did by taking the trail to 7 (plus a slight miss), you aren't likely to see them again. |
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Traverse - Splits |
Saturday Nov 20 |
| Trail/Road Run 39:00 [2] 4.5 mi (8:39 / mi) | |
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| Around Smith fields, from home. |
Thursday Nov 18 |
| Road Run (hills) 38:29 [3] 5.0 mi (7:41 / mi) | |
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| Including 3xAmity at intensity near 5. 3:33, 3:32, 3:30. MHR: 159. |
Wednesday Nov 17 |
| Trail Run 37:23 [3] 5.0 mi (7:29 / mi) | |
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| From Smith, looping around the XC course. |
Tuesday Nov 16 |
| Track 13:29 [4] 2.0 mi (6:43 / mi) | |
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| Two mile tempo run. A struggle by the end, still some sort of congestion in my lungs. 6:44, 6:45. |
| Track 14:00 [3] 1.75 mi (7:59 / mi) | |
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| Warm-up, cool-down. |
Sunday Nov 14 |
| Orienteering 1:29:45 [4] 6.5 km (13:48 / km) | |
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| Paugussett RED. Nice to have the map at 1 to 10 (though I still can't read detail without magnification). One big mistake (on the short leg #9) cost me 7-8 minutes, and what would otherwise have been a good day navigationally. (A common refrain in this log!) Physically, I wasn't moving well after about the 5th control (only 33 minutes into the run! -- could that be because my runs have lately been only 30 minutes in length?) Also, by the end my right hand was painfully frozen and my right big toe was hurting on every step. (Couldn't even press on the pedals with the ball of my foot on the drive home.) I may be swimming over the winter. Ugh. |
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Red - Splits |
Saturday Nov 13 |
| Track 31:00 [3] 4.0 mi (7:45 / mi) | |
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| Smith indoors. |
Thursday Nov 11 |
| Track 30:00 [3] 4.0 mi (7:30 / mi) | |
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| Smith indoors. Middle two miles at 7:05 pace (in trail shoes). |
Wednesday Nov 10 |
| machines 30:00 [3] | |
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| Bike. |
Tuesday Nov 9 |
| Road Run 39:43 [3] 4.7 mi (8:26 / mi) | |
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| 3 Amity hills. 3:41, 3:38, 3:33. No lung power. |
Sunday Nov 7 |
| Trail Run 1:29:43 [3] 9.0 mi (9:58 / mi) | |
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| A nice outing on Mt Toby, following Peter over a wide mix of trails and, for about a half hour, through nice, mostly open, woods. Pretty easy pace, as I felt a bit sluggish from start to finish. |
Saturday Nov 6 |
| Road Run 37:20 [3] 4.9 mi (7:37 / mi) | |
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| UMass loop, felt pretty good. Foot somewhat better. |
Thursday Nov 4 |
| Trail Run 1:09:16 [3] 7.0 mi (9:53 / mi) | |
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| Nice fall run with Peter from Amethyst Brook. Plenty of climb up to and along the ridge heading to Poverty Mt. Some off-trail woods running. Had a map, but didn't use it much: had to choose between keeping contact with the map and with Peter! |
Wednesday Nov 3 |
| machines 40:00 [3] | |
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| bike, 20; Cross, 20. Resting my foot. |
Tuesday Nov 2 |
| Road Run 41:18 [3] 5.0 mi (8:15 / mi) | |
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| UMass loop, but adding a second Amity hill. (3:45. 3:42) MHR: 155. |