Thursday Jun 30 |
 | cycling 59:50 [4] | |
| ahr:138 max:152 |
| Hot and humid: perfect for a hard bike ride. My Leeds-Haydenville loop. Met my goal of breaking an hour, which I think I've only done once before. Maybe in best cycling shape since I moved here from New Haven in 1990. 18.5 mph. 9:40, 7:21, 7:41 (24:43), 9:48, 8:15, 16:55 (35:07). |
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| C • 2 |
Wednesday Jun 29 |
| Trail/Road Run 46:39 [3] 5.6 mi (8:20 / mi) | |
| ahr:141 max:156 |
| Outer loop from home. In the soup. Never loosened up. |
Tuesday Jun 28 |
| machines (elliptical, h14) 40:00 [3] | |
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| Felt like a good move for my hip. But my Morton's neuroma has been acting up. |
Monday Jun 27 |
| Trail/Road Run 27:00 [3] 3.0 mi (9:00 / mi) | |
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| Warm-up, cool-down. |
| Track (intervals) 10:19 [4] 1.5 mi (6:51 / mi) | |
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| 3 x 800. 3:29, 3:27, 3:23. 90 degrees, but a less humid than yesterday and the track was shaded with a breeze. Not really a speed workout yet. The 5 minute stretch-water breaks between intervals made this not too hard aerobically. But I feel the strain in my hip muscles at this pace. |
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| C • 2 |
Sunday Jun 26 |
| Trail/Road Run 47:59 [3] 5.6 mi (8:33 / mi) | |
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| Outer loop from home. Tropical heat. |
Saturday Jun 25 |
| cycling 1:13:43 [4] | |
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| Westhampton-Haydenville loop, 22.4 miles, 18.2 mph. 90 degrees and foul air, but my best ride of the season, and fastest time on this loop. 22:09, 16:14 (38:24), 9:41, 8:40, 16:57 (35:19).
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Friday Jun 24 |
| Trail Run 1:11:14 [3] 7.5 mi (9:29 / mi) | |
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| With Peter on Toby. The race course to the Frost (before the gate), short loop, and then back. Not a good day; started bonking halfway (no breakfast? heat? who knows?). Fought with deer flies the whole way. (I tended to win the individual battles, but lost the war due to their seemingly limitless number of reserves). On the bright side: went slow enough not to bother my hip much. |
Thursday Jun 23 |
| cycling 51:00 [2] | |
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| Leeds loop, easy. |
Wednesday Jun 22 |
| Trail Run 34:33 [2] 4.0 mi (8:38 / mi) | |
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| From Smith gym, after lifting. Slow. Hip a bit sore from yesterday, probably from when I caught my left foot a couple times in the briars. |
Tuesday Jun 21 |
| Trail Run 9:00 [2] 1.0 mi (9:00 / mi) | |
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| Warm-up. |
| Orienteering race (sprint) 28:05 [4] 3 km (9:22 / km) | |
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| Sprint course at Houghton's Pond. Long drive for this! Mid-80's, but not too humid. Mix of very fast legs around the pond, and slower legs on the hill and marshes east of the pond. A good effort; but, as usual, I made mistakes due to a lack of focus when moving fast: lost 2-3 minutes. Did a face plant in some green briar on the way to 5. Nice scratch runs from nose to upper lip to lower lip. Adds character. |
| Orienteering (re-run) 29:12 [3] 3 km (9:44 / km) | |
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| Re-ran the course in reverse at a relaxed pace. Much slower on the trail legs; but since I made no mistakes (well, two 10 second misses), I was only a minute slower than the "race". (Is there a moral here?) |
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Sprint - Splits |
Monday Jun 20 |
| Trail/Road Run 25:00 [3] 3.0 mi (8:20 / mi) | |
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| Around Smith fields after lifting. Included an 800 on the track in 3:34 (hey: have to start somewhere) and the 3/4 mile outer loop in 5:14. |
Sunday Jun 19 |
| Orienteering 44:00 [1] 2.7 km (16:18 / km) | |
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| Did Mt Tom Billygoat sprint with Adam, working on taking a compass bearing. I'm tempted to get him started on a thumb compass right away. He did OK, but was somewhat distracted by the bugs. |
| cycling 2:05:46 [3] | |
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| Conway-Whately loop, 35 miles. Moderate pace: energy level was low, and still feel dehydrated from yesterday (eyes sunk in their sockets is a sure sign of this for me). But kept plugging away. 46:28, 23:57, 15:21 (town line), 21:47 (town line), 18:11. |
Saturday Jun 18 |
| Orienteering (sprint) 19:21 [4] 2.4 km (8:04 / km) | |
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| HVO sprint at Blue Mtn. This was the real thing: a fast course with route choice, crisscrossing legs, no thick woods. If only I were in shape ... I totally blew from 4 to 5, headed in the wrong direction and started going to the wrong bridge. What bugs me is that even after I knew I was going wrong, I kept running the wrong way for another 15 seconds while I looked at the map to see what to do: turned a 30 second mistake into a one minute mistake. Also messed up the go control, maybe 20 seconds. |
| Orienteering race 1:23:25 [3] 6.5 km (12:50 / km) | |
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| Red course, after a half hour break. A difficult course on a detailed, hard-to-read map with some thick vegetation and lots of unmapped trails: so, overall, I think I did pretty well. Physically, though, I was spent by halfway through and kept slowing down -- and also started making more and worse mistakes. Spiked the first seven controls, but then lost time on six of the next eleven. But never much more than a minute on any leg, for 5-6 minutes total. I was hesitating a lot, standing still reading the map, but always seemed to figure out where I was. (He who hesitates is found?) |
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HVO Blue Mtn: Sprint - Splits |
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Red - Splits |
Thursday Jun 16 |
| Orienteering 1:30:16 [2] 4.0 mi (22:33 / mi) | |
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| Mt Norwottuck. I had no physical energy, so I just jogged the trails and walked the rest. Went in off of Bay Road and explored the east side of the map, including visiting Billygoat controls 11-15. Kept wandering off course in the thick stuff, but always corrected quickly. Just as I was coming out to Bay Rd, a snarling dog blocked my path. Once bitten, twice shy: even though it was getting pretty dark, I went back into the woods and around all the private property to the next available "exit". |
Wednesday Jun 15 |
| Trail Run 51:47 [3] 6.0 mi (8:38 / mi) | |
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| Sugar-Gunn loop with Peter, temp in the high 50's! Easy pace for Peter, moderate for me. Spotted a bear off the Sugar trail. Up Gunn Rd in 6:02. |
Tuesday Jun 14 |
| cycling 1:04:52 [3] | |
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| A.M. ride, Haydenville loop, medium pace (17 mph). Sunny and very humid: sweat dripping from my chin most of the way. 11:10, 19:08, 27:12, 38:01, 47:25. |
Monday Jun 13 |
| Road Run 33:22 [3] 4.1 mi (8:07 / mi) | |
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| UMass loop. Serious heat training. |
Sunday Jun 12 |
| Orienteering (sprint) 16:30 [4] 1.5 km (11:00 / km) | |
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| Ratlum Mtn. Prologue. Since I had to get back to Northampton for Adam's piano recital, I started early. Tropical conditions, full sun. A pretty clean run, just some small misses, medium-hard effort. No hip trouble! |
| Orienteering (sprint) 25:42 [3] 1.7 km (15:07 / km) | |
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| The "chase", but I had to do it on my own. Didn't feel like putting out much effort in the vegetation; and some bigger misses, totalling at least 2, maybe 3, minutes. |
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Prologue - Splits |
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Chase - Splits |
Saturday Jun 11 |
| cycling 55:21 [2] | |
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| Leeds loop, leisurely pace. Saving myself for the Ratlum Mtn. sprint. |
Friday Jun 10 |
| Trail/Road Run 9:30 [2] 1.0 mi (9:29 / mi) | |
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| Warm-up. |
| Trail/Road Run (tempo) 16:38 [3] 2.2 mi (7:33 / mi) | |
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| Three laps around Smith outer dirt track. Warm and very muggy, but overcast. Substantial improvement with my hip! Goal: be in reasonable running shape by the US champs. 5:39, 5:34, 5:24. |
Thursday Jun 9 |
| Orienteering 1:11:00 [2] 5 km (14:12 / km) | |
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| At Mt. Tom, low 80's at 10:00. A lot of walking, especially when I managed to get lost (once again) in the Northeast Kingdom. |
| Orienteering 24:02 [3] 2.7 km (8:54 / km) | |
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| Billygoat sprint from last year. Well, calling it a "sprint" would be an abuse of language; but it was good training to do this in the heat when I was already physically and mentally tired. Watch battery finally died right after I finished, so no splits. |
Wednesday Jun 8 |
| cycling 1:00:24 [3] | |
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| 95 degree heat meant bag the plan to run at Mt. Tom. Did the Westhampton-Leeds loop at a good pace, especially considering it was nowhere near all out. 18 miles, 18 mph. 23:00, 39:31. |
Tuesday Jun 7 |
| Trail Run 52:52 [3] 6.0 mi (8:49 / mi) | |
| ahr:144 max:157 |
| Juggler out and back. Felt sluggish in the heat: mid-80's, somewhat humid. (But no doubt there's worse to come!) Some improvement in the legs, but still slow. 9:12, 10:25, 7:31 (27:10), 7:35, 9:57, 8:08 (25:42). |
Monday Jun 6 |
| machines (elliptical, h14) 35:00 [3] | |
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| Hard work because Smith (with its gazillion dollar endowment) is too cheap to turn on the AC until June 15. |
Sunday Jun 5 |
| Orienteering 38:00 [1] 2.1 km (18:06 / km) | |
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| Yellow with Adam at NEOC Noboscot Reservation, letting him do most of the navigating. Hot and buggy. |
| Orienteering 20:09 [1] 1.5 km (13:26 / km) | |
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| Shadowed Adam on the white course. I had to intervene twice. Adam had pretty low energy given the 90 deg heat and that we had just done yellow. But he was encouraged to have the second fastest time on white out of about 15. A good, positive learning experience. |
| cycling 1:07:05 [3] | |
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| Westhampton-Leeds loop, at a modest pace. 18 miles. 25:36, 44:04. |
Saturday Jun 4 |
| Orienteering (sprint) 30:07 [4] 2.8 km (10:45 / km) | |
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| Plan was to do WCOC/NEOC double, and get in two sprints and maybe a green. Got down to Stamford Nature Center early for the first sprint. Then off to Gay City.
It's becoming painfully clear that sprints for me, right now are synonomous with bad orienteering. I simply try to go faster than my skills allow, and stupid mistakes result. This sprint had at least two and a half minutes of mistakes (on what was basically a yellow course), one minute of which involved thinking I was leaving 6 when in fact I was leaving 5. Bottom line: I need to spend more time looking at the map, double-checking what I'm doing, and not let "moving faster" mean "not looking at the map." |
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| C • 2 |
| Orienteering 46:00 [3] 3 km (15:20 / km) | |
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| Gay City "sprint", starting right at 1:00, temp in the mid-80's. I totally blew the first two controls (maybe 8 minutes lost), and then, given the heat and the fact that my hip hadn't loosened up much after the long car ride between sprints, I chose to walk-jog the rest of the course (contunuing to make mistakes). Never were sprint points less deserved! |
| Orienteering 45:00 [3] 3 km (15:00 / km) | |
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| I wasn't up for trying to do a couse seriously, so I picked up the sprint controls, mostly walking (but a lot faster total time than I "ran" the course). It was surprising how easy the course seemed when I took the time to read the map (and take accurate compass bearings). Conveniently, a watch malfunction has erased all my splits from this event. |
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WCOC-Stamford: Sprint - Splits |
Friday Jun 3 |
| machines 25:00 [3] | |
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| elliptical trainer after stretching and lifting. |
Thursday Jun 2 |
| Trail Run (tempo) 25:25 [4] 3.1 mi (8:12 / mi) | |
| ahr:156 max:165 |
| Noho cross-country course. Long way to go to get back into running shape. High 70's and sun made this a hard effort. HR at 165 after cresting the steep hill, and then again after the smaller final hill -- which is strange since my "max" HR over the last five years has been 163. 8:17 (149), 7:59 (156), 8:17 (161), :50 (161). |
| Trail/Road Run 17:30 [2] 1.8 mi (9:42 / mi) | |
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| Jogging before and after. |
Wednesday Jun 1 |
| Trail Run 40:50 [3] 4.4 mi (9:16 / mi) | |
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| Starting at Mill R. rec parking lot: Frost just to stone wall and back, at dusk. Pretty stiff starting out, then a bit better. 10:03, 11:23, 10:43, 8:39. |