Sunday Mar 4 |
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| Event: Pine Hil Sprints
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 | Road Run 5:00 [2] 0.5 mi (10:00 / mi) | |
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| Easy jog around parking area for warm-up. |
| Orienteering race (sprint) 26:49 [4] 2.7 km (9:56 / km) | |
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| Two very easy "yellow" sprints at Pine Hill in Medford. Trails were a mix of packed slush and ice, but OK with spikes on. Pretty nasty woods, with pockets of briars everywhere.
Sprint 1 was a bust. I was doing fine through 6, with good energy. Then, I went up the knoll for 7 and couldn't see any flag. Clue was "southern part", but the flag was misplaced a bit off to the side. Lost 3-4 minutes wandering, and rechecking my position. Then I lost 2 more minutes not reading the clue for 9 (bare rock) and checking out the bottom of the cliffs. |
| Orienteering race (sprint) 20:35 [4] 2.7 km (7:37 / km) | |
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| Sprint 2 went fine. Just a couple of small hesitations. And none of my chronic injuries gave me any trouble. |
| squash 45:00 [3] | |
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| Extensive warm-up; then six games with Adam with scores ranging between 9-5 and 9-2. (He beat me one game last time we played.) |
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Sprint 1 - Splits |
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Sprint 2 - Splits |
Saturday Mar 3 |
| Orienteering 27:00 [3] 2.4 km (11:15 / km) | |
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| Mt. Tom, 4-5" of wet snow. Did a "sprint" course to get my mind right for tomorrow's sprints. Feet were frozen by the end; like running in ice water. |
Friday Mar 2 |
| machines (bike, h12) 30:00 [3] | |
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| After lifting at Smith. Good day to stay indoors. |
Thursday Mar 1 |
| Road Run (tempo) 35:17 [4] 5.0 mi (7:03 / mi) | |
| ahr:150 max:156 |
| CTC race course, about 40 degrees (shorts and tee shirt). Good, hard, steady effort, a minute faster than two months ago. 6:54, 7:05, 7:03, 7:02, 7:10. |
| Road Run 8:15 [2] 1.0 mi (8:15 / mi) | |
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| Warrm-up. |
Wednesday Feb 28 |
| Trail/Road Run 53:52 [3] 6.5 mi (8:17 / mi) | |
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| Puffers Pond loop from UMass. Moderate pace: sub-8:00 on the roads, about 9:30 on the slippery, slushy trail segment. Felt good, enjoying the nice early spring day, until my quad started hurting with two miles to go. Distance 6.44 (Forerunner), 6.51 (Sportstrack). Good news: I used to log it at 6.4.
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Tuesday Feb 27 |
| Track (intervals) 15:37 [5] 2.5 mi (6:14 / mi) | |
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| 5 x 800 at indoor track. Ran the times I wanted, but it wasn't easy, even with longish recovery (300 m jog, 100 m. walk).
3:09, 3:09, 3:08, 3:07, 3:04. |
| Track 19:00 [3] 2.25 mi (8:26 / mi) | |
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| The rest. |
Monday Feb 26 |
| machines (elliptical) 30:00 [3] | |
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