Friday Sep 30 |
 | Trail run/Woods run 30:50 [3] 3.5 mi (8:47 / mi) | |
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| Trails from Mill R. in Amherst. Maybe 800 meters in woods. |
Thursday Sep 29 |
| machines 40:00 [3] | |
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| Elliptical, h14, 738 cal, ~78 rpm (hills), ~70 rpm (rests) |
Wednesday Sep 28 |
| Trail/Road Run 40:51 [3] 4.8 mi (8:30 / mi) | |
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| Inner loop, from home. Not feeling very energetic. |
Tuesday Sep 27 |
| Orienteering 1:00:00 [2] 3.5 km (17:09 / km) | |
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| At Mt Tom, reeaaaalllll slow. (Have a cold.) |
Sunday Sep 25 |
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| Event: WCOC Trout Brook Valley C meet
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| Orienteering race 1:09:17 [4] 6.14 km (11:17 / km) | |
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| Trout Brook, red course. Good run, about 3-4 minutes of mistakes. Felt physically better this week than last, maybe because of the cooler weather. At first, I was very surprised (pleasantly) at my time: the course was advertised at 7.14k, which would have put me well under 10 m/k. Peter said, "maybe the course is short", and I thought to myself, "well, it wasn't likely to be off by more than a tenth or two" -- unless an addition error is made in the kilometers place! I measured the course at 6.14, exactly one km less than advertised. So it was my usual pace on that map, but still a good run. |
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| C • 6 |
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| C • Trout Brook 1 |
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Red - Splits |
Friday Sep 23 |
| Trail Run 49:49 [3] 6.0 mi (8:18 / mi) | |
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| Frost to Juggler and back. High 70's, a bit humid. Goal was to go under 50, which is (barely) "respectable". Had to work to do that, but hip felt somewhat better today. Seem to be getting the cold that's going around my family. 8:37, 9:59, 7:00 (25:37), 6:45, 9:37, 7:49 (24:12). |
Thursday Sep 22 |
| machines (elliptical) 40:00 [3] | |
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| h13, 75 rpm, 694 cal. After 45 minutes of stretching and strengthening exercises. |
Wednesday Sep 21 |
| dirt (tempo) 22:09 [3] 3.0 mi (7:22 / mi) | |
| max:153 |
| 4 laps around Smith fields. Can't do this pace comfortably with my continuing hip trouble. Probably should do all my running in the woods. 5:40 (135), 5:32 (144), 5:29 (147), 5:26 (150). |
| dirt 13:30 [2] 1.6 mi (8:26 / mi) | |
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| Warm up, some with Rich on the track; short, slow cooldown. |
Tuesday Sep 20 |
| Orienteering 1:36:45 [2] 6 km (16:08 / km) | |
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| At Mt Tom. Too much rocky ground! Maybe 1/3 at "race pace", 1/3 slow jog, 1/3 walking around verifying control locations. |
Monday Sep 19 |
| Road Run 30:26 [3] 3.9 mi (7:48 / mi) | |
| ahr:142 max:152 |
| Childs Park. Hip sore. |
Sunday Sep 18 |
| Orienteering 35:00 [2] 2.5 km (14:00 / km) | |
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| Shadowed Adam on easy white and yellow courses at NEOC event in Worcester. Small map of woods behind a high school, suitable only for beginning courses (or a sprint!). Adam makes lots of mistakes, but he's learning and has a good attitude. |
| cycling 1:01:02 [3] | |
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| Westhampton Leeds loop, pushing hard by the end. About 18 miles, so just under 18 mph. |
Saturday Sep 17 |
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| Event: WCOC Ansonia C-Meet & Sprint
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| Orienteering race 1:30:55 [4] 6.3 km (14:26 / km) | |
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| WCOC meet at Ansonia, warm and muggy. Skipped the sprint and just did the red. Only missed two out of 15 (not counting #8, which was higher up the reentrant than mapped), but on those two, multiple attempts to relocate failed and I lost 11 minutes (#4) and 5 1/2 minutes (#5). Back to my old habit of "hopefully wandering" rather than baling quickly to a big feature. |
| grass 5:00 [2] 0.5 mi (10:00 / mi) | |
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| Warm-up. |
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Red - Splits |
Friday Sep 16 |
| Orienteering 1:00:00 [2] 4.5 km (13:20 / km) | |
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| Mt Tom, finishing flagging the advanced courses for Nov. meet, though may tweak a bit before then. Steady rain. |
Thursday Sep 15 |
| machines 30:00 [3] | |
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| Elliptical, hills. |
Wednesday Sep 14 |
| Track 14:20 [4] 2.0 mi (7:09 / mi) | |
| max:157 |
| Smith track, after lifting, with temp in 80's. Testing my hip with a mile in 7:27, then a 2 minute water break, then a mile in 6:53. Hips been bothering me quite a bit last couple weeks: at least I was able to ignore it during the sprint races. |
| Track 15:28 [3] 1.8 mi (8:34 / mi) | |
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| Before and after. |
Tuesday Sep 13 |
| Road Run 41:22 [3] 4.9 mi (8:26 / mi) | |
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| UMass, mid-80's. Included the trails on NE of campus. |
Sunday Sep 11 |
| Orienteering 5:18:27 [2] 18.9 km (16:51 / km) | |
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| Pawtuckaway, J-J's incredible mega-course, setting a new world record for the number of controls (203). Time includes at least 5 minutes looking for (and finding!) Will's glasses. I didn't know how seriously to take this; I got the answer early on as I felt physically feeble, and then hurt my back before the half-way point. Pretty much all walking from there. My concentration varied a lot, and I made a bunch of mistakes in the two minute range, and a lot of smaller ones too; probably lost about 15-20 minutes, but it's hard to say without splits. Mostly on my own for the first half; did a couple legs with Charlie, a couple with Spike, a bunch with Ross around halfway. Faster people would go by, but I made no attempt to go with them except maybe one leg. Ted Good and I were changing places a lot (both walking) for a large chunk of controls betwen 140-180. Most of the second half was a test of perseverence: back hurt, hip was gimpy, feet cramped, left foot neuroma. But I'm glad I did them all. |
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THE MEGA - Splits |
Saturday Sep 10 |
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| Event: 2005 Sprint Series Finals
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| Orienteering race 16:32 [5] 2 km (8:16 / km) | |
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| Sprint finals at Pawtuckaway, first of three races. I was 12th of 20 in my heat, third of five in my group with only two advancing to the "A" section. Orienteering was a bit shaky when we hit the technical legs 7 and 8. Stopped short on 7 and lost half a minute; was left on 8 and lost a minute. But wouldn't have changed my placements since first and second were both ringers in Heat 3, and almost 3 minutes ahead. (Mountain runner Dave Dunham ended up winning the heat.) |
| Orienteering race 16:35 [5] 2.1 km (7:54 / km) | |
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| Race 2, to make the B final. I had a much cleaner run, and kept up a decent pace. 6th out of 20 in my heat, first in my group of 6. |
| Orienteering race 22:15 [5] 2.89 km (7:42 / km) | |
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| Race 3, the B final. Pretty good race, 7th out of 20, and 2nd of six in the B final. I made a couple of 15-20 second mistakes. And I just ran out of gas and couldn't stay with Rick D at the end, who finished about 15-20 seconds ahead. I had about the same gap on Glen and George. Overall, considering I started the season being pretty bad at sprints, I think I made a lot of progress. |
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Round 1 Short - Splits |
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Round 2 Short Course - Splits |
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Round 3 - The Finals! - Splits |
Friday Sep 9 |
| grass 24:33 [4] 3.3 mi (7:25 / mi) | |
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| Three laps around UMass athletic fields. 8:25, 8:05, 8:03. |
Wednesday Sep 7 |
| Trail Run 31:15 [3] 3.8 mi (8:14 / mi) | |
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| Outer loop from Smith fields, after lifting. Felt a bit better today, thanks to the longer stretching/warm-up exercises. |
Tuesday Sep 6 |
| Trail Run race 22:31 [5] 3.1 mi (7:16 / mi) vdot: 43.2 | |
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| Noho 5k race. Some days you don't feel like racing, can't even imagine how you could have a good race, but you force yourself to the starting line and, somehow, amazingly, it goes well. This was one of the other days. 6:56, 7:09, 7:38, 46. |
| Trail Run 13:30 [3] 1.5 mi (9:00 / mi) | |
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| Before. |
Monday Sep 5 |
| cycling 1:06:59 [3] | |
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| Leeds-Haydenville loop. Relaxed pace. 16.8 mph. |
Sunday Sep 4 |
| Orienteering 1:00:00 [1] 2.5 mi (24:00 / mi) | |
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| At Mt Tom, all on trails. Trying to teach Adam to keep map contact by looking for features along the trail. Sometimes successful, sometimes not. (For example, after he blew by a massive boulder just off the trail that he was supposed to be watching for, I called him back and asked what happened. His reply: "I was thinking about how I had worn the wrong socks.") |
| Orienteering 2:13:09 [2] 8 km (16:39 / km) | |
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| Went back on my own to Mt. Tom to scope out some possible control sites for the post-Thanksgiving O. More walking than running. Beautiful day, with no deer flies or mosquitos (though I did get stung by a yellow jacket). The little Mt Tom area was very thick in places; and the rocky, uneven footing takes some getting used to after the summer away. |
Saturday Sep 3 |
| Trail/Road Run 45:32 [3] 5.6 mi (8:07 / mi) | |
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| Outer loop from home. Felt better than yesterday, but still stiff and sore. |
Friday Sep 2 |
| Trail/Road Run 49:31 [2] 5.5 mi (9:00 / mi) | |
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| Mill R. loop, from Smith gym, after lifting. Sore and tired from yesterday. A bit of sciatica (which means my piriformis is tight again). |
Thursday Sep 1 |
| Track 17:40 [5] 2.88 mi (6:08 / mi) | |
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| Eaglebrook track, not humid. 3 sets of 400-400-600 and then a final 400. Felt better - and faster - than expected; but hip is still not right.
1:33.8, 1:31.9, 2:18.9, 1:31.9, 1:32.3, 2:21.4, 1:31.2, 1:30.3, 2:20.7, 1:28.2. |
| Track 13:00 [3] 1.6 mi (8:07 / mi) | |
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| Before and after. |