Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 31 days ending May 31, 2015:

activity	#	time	miles		km		+ft
Walking	42	40:13:10	122.25	(19:44)	196.74	(12:16)	2114
Pickleball	8	10:46:14	1.34		2.16		1
Running	10	4:59:20	32.73	(9:09)	52.67	(5:41)	221
Strength	7	4:11:00
Biking	3	1:41:39	22.14	(4:35)	35.63	(2:51)	87
Orienteering	1	1:03:40	3.59	(17:44)	5.78	(11:01)	513
Total	70	62:55:03	182.04		292.97		2936
[1-5]	68	62:11:57

5:27

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Sunday May 31, 2015 #

Note

To make me even more appreciative of the weather that we had yesterday for the Map Adventure -- we just missed having today's weather. Forecast for today:

"Showers, mainly before 5pm. Patchy fog between 10am and noon. High near 50. Breezy, with a northeast wind 17 to 20 mph. Chance of precipitation is 100%. New precipitation amounts between a quarter and half of an inch possible."

C • weather 1

1 PM

Walking (Dog walk) 39:17 [1] 2.01 mi (19:35 / mi) +6ft 19:32 / mi
shoes: Asics Gel Contend 2 April 2015

Totally unacceptable weather for May 31! 45 degrees, raining, moderately windy. I was pretty well bundled up (down vest, rain jacket, winter hat) but I didn't think to wear gloves and I could have used them ...

I'm just glad we didn't have today's weather for the map adventure!

Saturday May 30, 2015 #

Event: ROC - Rochester Map Adventure 2015

11 AM

Walking 4:55:37 [2] 17.07 mi (17:19 / mi) +414ft 16:56 / mi
shoes: Saucony Excursion TR8 2015

Rochester Map Adventure. GPS ran out of power with about 13 minutes left. Trailsnail's GPS said we covered 17.07 miles, so that's what I'm going with. Mine was at 16.48 when it quit.

We really lucked out with the weather. No thunderstorms arrived. We had maybe 10 minutes of moderate rain and that was it. It was warm but really not too bad. Trailsnail grumbled a bit, but I asked her if we really could have covered much more than 17 miles if it had been, say, 15 degrees cooler? I don't really think so -- that's about as much as I ever expected we'd cover, considering we were planning to do (and did) virtually no running.

Lots of confusion at the start. We had initially taken the question sheet for Side A, which was my understanding of how it worked. You do as much of Side A as you choose to, come back, hand in your Side A question sheet with the answers, then take the Side B question sheet and go out and do as much of Side B as we have time for. But shortly before the start, I overheard that walkers were supposed to take a question sheet for both sides, and could do all of the controls they could get to in one outing, w/o having to come back and go out again. So we gave up our Side A question sheet for the one that gave all of the controls. Which totally botched up our strategy, as we hadn't done any planning for being able to do Side A and Side B controls in one outing. But THEN we heard that the question sheet with all of the controls was not really for all walkers, just for people who weren't doing it competitively and didn't want their results counted. That certainly wasn't us -- we were walkers but we were out to be competitive, although we had no expectation of winning. So we again gave up our sheet with all of the questions, and picked up a sheet with only Side A questions.

Side A route: J2, A3, A2, A1, J3, J5, J9, J8, G9, G8, G7, G5, G6, J7, J6 J4, Y2, G2, G1, C9, C7, C6, C4, C5, A8, A4, A5, A6, J1 (edit based on Tyler's input -- I forgot about J1 originally). 29 controls.

Side B route: B8, B9, B7, B6, B5, B4, B3, B2, B1, K5, K4, Y1, K2. 13 controls, for 42 total. (edit)

(Just noticed that our score was 76 in the results summary. Seems like it should have been 82-4=78. This wouldn't make a difference in the standings though, we'd still be 3rd. We would have been tied with Zak Borden in points, but he finished 20+ minutes earlier than we did.)

Frustratingly, we did not do K1 which was right by the start/finish. Coming in to the finish with relatively little time remaining, we didn't think we had time to get K1 and not be overtime. We wound up finishing with almost 4.5 minutes left so I do think we could have gotten it and been on time, or at the worst, within 1 minute of overtime. Since controls were worth 2 points and the overtime penalty was 1 point per minute, at worst we would have gained a point if we had done K1.

More frustrating that not getting K1, though, was B3, which asked "How many lights on on the ramp structure of the pedestrian overpass?" (This is the overpass going over 490 from Colby St to Norris Drive.) Our route didn't take us over this overpass because we were on our way to B2 and B1 and were then crossing at Winton. We walked up to the overpass and quickly counted 4 lights. One was burned out but that didn't throw us, we still counted it as a light. Then trailsnail got closer to the ramps and saw another light in the middle of the 2nd ramp up. 5 was not one of the choices, so we walked further up the ramp, looking for another light, and didn't find any. Apparently the problem was that we didn't go all the way up to the very top (although we were quite close), where there presumably was another light. So we grudgingly went with "4" as the answer even though we had seen a 5th light, since 4 was the number we quickly saw when we approached the ramp.

I'm sure if our route choice had taken us over the bridge, we would have seen the 6th light and gotten this right.

This was particularly frustrating because we spent way more time on this question than on any of the others trying to make sure we got the right answer, only to wind up with it wrong. And since there was a 2-point deduction for wrong answers, we not only didn't score the 2 points for getting the wrong answer, we lost 2 points, for a 4-point swing. Way more significant than thinking we didn't have time for K1 at the end! Answering this question correctly would have put us in 2nd place, rather than 3rd.

C • Walkers and N/C status 5

C • Score 2

8 PM

Walking (Dog walk) 32:00 [1] 1.5 mi (21:20 / mi)
shoes: Asics Gel Contend 2 April 2015

Thursday May 28, 2015 #

9 AM

Strength 40:00 [3]

Fitness room workout.

10 AM

Pickleball 15:00 [2]

One game of pickleball after the fitness room workout.

Walking (Dog walk) 58:25 [1] 3.05 mi (19:09 / mi) +1ft 19:08 / mi
shoes: Asics Gel Contend 2 April 2015

6 PM

Walking (Dog walk) 42:00 [3] 2.0 mi (21:00 / mi)
shoes: Saucony Excursion TR8 2015

Around the big block.

Wednesday May 27, 2015 #

11 AM

Walking (Dog walk) 41:18 [1] 2.12 mi (19:29 / mi) +64ft 18:56 / mi
shoes: Saucony Excursion TR8 2015

Dog walk on the HJ trail. Ran into a long-time friend, Joe Roth, who was walking his son's dog (coonhound mix, very nice dog, Hanna and Homer got along with it well). Then ran into them again. Three instances of stoppage time deducted, from chats with Joe.

Tuesday May 26, 2015 #

10 AM

Walking (Dog walk) 50:04 [1] 2.46 mi (20:23 / mi) +17ft 20:15 / mi
shoes: Saucony Excursion TR8 2015

A bit warm; I hosed the dogs off before we set out, they stopped at the stream in Finn Park for a dip, and then the got hosed off again at the end of the walk, so they don't seem worse for wear ...

3 PM

Running 28:32 [0] 3.0 mi (9:30 / mi) +60ft 9:19 / mi
shoes: Hoka Conquest

HJ trail, with trailsnail. Got rained on a bit during the last minute of the run.

8 PM

Walking (Dog walk) 42:00 [1] 2.0 mi (21:00 / mi)
shoes: Saucony Excursion TR8 2015

Evening walk, around the big block.

Sunset looked like it might have been a good one -- I couldn't see close enough to the horizon to see for sure though. But I'm expecting to see a number of Facebook sunset picture postings from tonight!

Monday May 25, 2015 #

9 AM

Pickleball 1:11:14 [2] 1.34 mi (53:03 / mi) +1ft 53:01 / mi

Webster Park.

10 AM

Walking 1:28:34 [2] 5.41 mi (16:22 / mi) +59ft 16:12 / mi
shoes: Asics Gel Contend 2 April 2015

With trailsnail, from her house.

2 PM

Walking (Dog walk) 38:00 [3] 2.0 mi (19:00 / mi)
shoes: Saucony Excursion TR8 2015

Afternoon dog walk, around the big block. No GPS, but the distance is well-established from a large number of replicates :)

9 PM

Walking (Dog walk) 32:00 [1] 1.5 mi (21:20 / mi)
shoes: Saucony Excursion TR8 2015

Sunday May 24, 2015 #

10 AM

Strength 33:00 [3]

Typical fitness room workout at the Rec Center. It didn't seem like a good use of a nice-weather day, but the Rec Center is closed tomorrow, and it had been 3 days since my last fitness room workout, so if I didn't get there today that would make 5 days between workouts. It certainly seems like regular fitness room workouts is allowing me to get back into running at least a little bit, so I didn't want to miss today.

Surprisingly, there were no people playing pickleball, even though the gym was totally free and they were geared up for pickleball players with the ticket taker at his post.

11 AM

Walking (Dog walk) 1:02:18 [2] 2.0 mi (31:07 / mi) +485ft 25:19 / mi
shoes: Saucony Excursion TR8 2015

Mid-day walk with Cheryl and both dogs in Lincoln Park, starting at the end of Smith Road. Some major construction happening in the area where the boathouse used to be. Definitely another building will be put there, along with a mid-sized parking lot.

Saturday May 23, 2015 #

4 PM

Running 42:45 [3] 4.78 mi (8:57 / mi) +23ft 8:54 / mi
shoes: Saucony Excursion TR8 2015

Different route/venue than usual. I started in Seneca Park. The reason I was in that part of town is that I wanted to go to RC Shaheen on St. Paul for some advice on paint for wooden porch steps. A web site (Google, not THEIR web site) said they were open Sat. afternoon. However, I got there, and they were closed up. A sign said "Winter hours: Sat. 8 am to 1 pm". Winter??? It's Memorial Day Weekend! Colder than it SHOULD be for Memorial Day weekend, for sure, but still hardly winter by the calendar!

9 PM

Walking (Dog walk) 28:49 [1] 1.23 mi (23:26 / mi) +1ft 23:25 / mi
shoes: Asics Gel Contend 2 April 2015

Friday May 22, 2015 #

8 AM

Running 34:37 [3] 4.02 mi (8:37 / mi) +37ft 8:32 / mi
shoes: Hoka Conquest

Mix of HJ trail, part of North Ponds Park loop, Rt 104 path, and Hard Road.

Certainly not a heat wave here, and not getting any warmer as of 9:20! Our thermometer said 48 when I got up around 6:45; 47 just before I left for my run around 8:20; and now it reads 46 degrees.

C • but 2

10 AM

Walking (Dog walk) 44:06 [1] 2.13 mi (20:43 / mi) +7ft 20:39 / mi
shoes: Saucony Excursion TR8 2015

3 PM

Walking (Dog walk) 43:00 [3] 1.7 mi (25:18 / mi)
shoes: Saucony Excursion TR8 2015

Keuka Outlet trail, with dogs, starting from Penn Yan. Cheryl and I, with the dogs in tow, went on a drive to hit a couple of wineries on Seneca Lake (W side, Northern end) and one on Keuka Lake (McGregor's). This walk was the dog's stretch break.

http://www.gmap-pedometer.com/?r=6616825

Thursday May 21, 2015 #

10 AM

Walking (Dog walk) 59:54 [1] 3.1 mi (19:21 / mi) +16ft 19:15 / mi
shoes: Saucony Excursion TR8 2015

1 PM

Pickleball 55:00 [2]

Righthanded, but I was playing like crap so I might as well have been playing left-handed! I wasn't having a whole lot of fun playing the way I was, so I bailed out reasonably quickly in favor of a short fitness room workout.

2 PM

Strength 20:00 [3]

Short fitness room workout. I dispensed with most of the warm-up stuff (jumping jacks, etc.) as I was pretty well warmed up from pickleball. Then I mainly did leg stretches and leg lifts (leg presses, leg extensions, and leg curls). No upper body or core stuff.

Wednesday May 20, 2015 #

2 PM

Walking 2:56:12 [2] 9.51 mi (18:32 / mi) +222ft 18:08 / mi
shoes: Hoka Conquest

RMA training, with trailsnail. Started at Fleet Feet, used the 2014 map. I think we got 32 controls in just under 3 hours, but more importantly covered 9.5 miles to get some reasonable distance in, and check out some equipment. We both wore Hokas and I decided (and I think trailsnail decided also) to wear something different for the actual event.

9 PM

Walking (Dog walk) 37:56 [1] 1.72 mi (22:06 / mi) +2ft 22:05 / mi
shoes: Saucony Excursion TR8 2015

Tuesday May 19, 2015 #

10 AM

Walking (Dog walk) 1:04:52 [1] 3.39 mi (19:07 / mi) +8ft 19:04 / mi
shoes: Saucony Excursion TR8 2015

1 PM

Strength 40:00 [3]

Normal Rec Center fitness room workout. Probably 50% legs, 20% core, and 30% upper body and right wrist.

4 PM

Walking (Dog walk) 40:00 [1] 2.1 mi (19:03 / mi)
shoes: Saucony Excursion TR8 2015

Late afternoon dog walk, to Finn Park field and back (no GPS carried). Weather has turned quite blustery -- upper 50's, overcast, very windy.

Monday May 18, 2015 #

9 AM

Walking (Dog walk) 30:00 [3] 1.5 mi (20:00 / mi)
shoes: Saucony Excursion TR8 2015

Casey Park, Ontario. We had an 11 am vet appt so we decided to play pickleball at Casey Park for a (short) while. I told Cheryl to go in and get started playing, while I walked the dogs around and let them have a dip in the water. Then parked the car in the shade with the windows open 4-5" for about 45 minutes while I played 2 games.

10 AM

Pickleball (Lefthanded) 25:00 [1]

Casey Park. Lefthanded; decided I need to give my right wrist some more recovery time, so I'll be backing off of pickleball in general, and striving to play left-handed when I do play.

3 PM

Biking 57:45 [3] 12.66 mi (4:34 / mi) +9ft 4:34 / mi
shoes: Dave Scott Ironman Centurian (

Mostly on the Rt 104 path to stay out of late afternoon traffic.

7 PM

Walking (Dog walk) 41:08 [1] 2.06 mi (19:59 / mi) +7ft 19:55 / mi
shoes: Saucony Excursion TR8 2015

I was going to do a fitness room workout at the Rec Center, which I am overdue for, but it was a pleasant enough night that I decided to take the doggies out for a twilight walk around the big block.

Sunday May 17, 2015 #

Event: ROC - Powder Mills Park Regular Event

12 PM

Orienteering 1:03:40 [3] *** 3.59 mi (17:44 / mi) +513ft 15:37 / mi
shoes: Asics Gel Contend 2 April 2015

Powder Mills Green course. I was in 5th place out of 7 when I left, not real impressive. I had a few bobbles which I suspect cost me a total of maybe 5-7 minutes -- it will be interesting to see what AP split analysis says.

Edit: I wound up 5th out of 9 starters. AP said I had about 8 minutes of errors which I totally believe.

#1: I lost some time due partly to some hesitations about where or not to cross the small stream that runs E-W (I finally did), and partly within the circle when I first went to where the ditch really ends (at least the part that should be mappable) which kind of to the E edge of the circle. The map shows the ditch extending further W but there really isn't much left of the ditch and it should probably not be mapped (since I did the map, it appears that I'm the culprit here).

#8: I headed more of less straight from 7 to 8, at least that was my intent, but I got a bit off line and came out to the left of 8; took me 30 seconds or so to figure out where I was and make my way to 8.

#9: I wasn't paying attention to trails, and I wound up confused by the trail junction about 100 m N of the control. I took the wrong trail for a short bit but realized it was going downhill way too much, so I backtracked to the junction and finally figured things out.

#12: I took a non-optimum way across the stream/marsh -- should have just gone a bit south and gone across the trail that goes kind of N-S to the other side.

#13: I lost a small amount of time when I tripped and fell on a very non-technical section of the trail. It was a bit disconcerting because I REALLY wanted to avoid falling on my previously-broken wrist. I managed to tuck in and not hit the ground very hard with the wrist, so no damage done except to my confidence. Then I headed up on the plateau and got a bit off track, before I found the flag.

#14: I was taking it very easy going down the steep hill, so as to not fall again, plus I took a less than ideal route (too far left), but my main goal was to get down uninjured rather than in the fastest possible way.

I seemed to do pretty well relative to others on the grid-O, which was a bit surprising because I felt that I was proceeding cautiously, not wanting to MP and have to repeat the grid.

8 PM

Walking (Dog walk) 45:00 [1] 2.0 mi (22:30 / mi)
shoes: Saucony Excursion TR8 2015

Twilight-night walk with the dogs, around the big block.

Green - Splits

Saturday May 16, 2015 #

9 AM

Walking (Dog walk) 1:20:31 [1] 4.11 mi (19:34 / mi) +2ft 19:34 / mi
shoes: Asics Gel Contend 2 April 2015

Overcast, looked like it could rain just about any moment, but it didn't, so not a bad day for a long walk with the dogs on the HJ trail, mainly.

3 PM

Running 25:04 [4] 3.01 mi (8:20 / mi) +12ft 8:18 / mi
max:150 shoes: Asics Gel Contend 2 April 2015

Pickleball wasn't in the cards for me this afternoon, so I decided to do a short but fairly fast (for me, at my current level of fitness) run.

Friday May 15, 2015 #

9 AM

Strength 43:00 [3]

Fitness room workout. Mainly leg stuff, a couple of upper body lifts (which I'm extremely weak at), and some weight work to try (futilely?) to strengthen my right (previously broken) wrist.

11 AM

Walking (Dog walk) 1:05:22 [1] 3.37 mi (19:25 / mi) +93ft 18:55 / mi
shoes: Asics Gel Contend 2 April 2015

Hojack Trail. Three water stops for the pooches.

2 PM

Running 37:51 [3] 4.08 mi (9:17 / mi)
shoes: Hoka Conquest

With trailsnail. Two walking breaks.

9 PM

Walking (Dog walk) 26:00 [1] 1.3 mi (20:00 / mi)
shoes: Asics Gel Contend 2 April 2015

Managed to get the evening dog walk done between the rain showers.

Thursday May 14, 2015 #

7 PM

Walking 27:41 [1] 1.0 mi (27:41 / mi) +62ft 26:09 / mi
shoes: Asics Gel Contend 2 April 2015

Walking from our car to the Lilac Festival concert site to see Rusted Root. The crowd was incredibly large -- I went to a few shows at Lilac last year, including Rusted Root, and can't recall any crowd that big! It took us a long time, fighting through "dark green" density of crowds, to finally find a place where we could barely see the band. But they were indeed quite good so I don't regret going.

Walking 24:14 [1] 0.99 mi (24:22 / mi) +81ft 22:37 / mi
shoes: Asics Gel Contend 2 April 2015

Walking from concert site back to car, different route choice, almost exactly the same distance.

9 PM

Walking (Dog walk) 37:42 [1] 1.5 mi (25:08 / mi)

Wednesday May 13, 2015 #

9 AM

Walking (Dog walk) 1:07:30 [1] 3.54 mi (19:03 / mi) +1ft 19:02 / mi
shoes: Hoka Conquest

What happened to the nice weather? Overcast, 46 degrees, moderately windy when I set out -- had a jacket on and hat and was barely warm. By the time I got back, the sun had come out so it was more pleasant though.

Wore my Hokas because I'm pondering wearing them for the RMA, but I want to determine if they will cause any chafing type issues, which they have done somewhat in the past. And I'm hoping that by wearing them walking, either my feet or the shoes can get broken in a bit.

Tuesday May 12, 2015 #

11 AM

Walking (Dog walk) 59:24 [1] 3.01 mi (19:43 / mi) +16ft 19:37 / mi
shoes: Saucony Excursion TR8 2015

Wyoming-quality winds were in full force!

2 PM

Running 38:30 [3] 4.03 mi (9:33 / mi) +38ft 9:28 / mi
shoes: Saucony Excursion TR8 2015

With trailsnail. Combination of HJ trail, Bird Sanctuary trail, and trail around the Webster Rec Center. Two walking breaks, one at 1 mile, the other at 2.5 miles.

9 PM

Walking (Dog walk) 36:00 [1] 1.7 mi (21:11 / mi)
shoes: Hoka Conquest

Pretty chilly and windy.

Monday May 11, 2015 #

9 AM

Pickleball 2:00:00 [2]

At the Ontario Community Center on Knickerbocker Road. Cheryl also played. Had a few good games, some others a bit lopsided.

7 PM

Walking (Dog walk) 49:20 [1] 2.49 mi (19:50 / mi) +12ft 19:45 / mi
shoes: Saucony Excursion TR8 2015

Evening dog walk, to Finn Park (with a stop at the creek for the dogs to wade and drink) and back.

Sunday May 10, 2015 #

3 PM

Walking (Dog walk) 30:03 [1] 1.54 mi (19:31 / mi)
shoes: Saucony Excursion TR8 2015

Saturday May 9, 2015 #

10 AM

Walking (Dog walk) 49:57 [1] 2.18 mi (22:53 / mi) +99ft 21:57 / mi
shoes: Saucony Excursion TR8 2015

Hojack Trail. A couple of stops for the dogs to take a dip in the creek.

3 PM

Pickleball 2:00:00 [3]

Indoors at the Rec Center. Quite a few decent games, although my level of play was not great for the most part.

Friday May 8, 2015 #

Running 14:34 [0] 1.5 mi (9:41 / mi) +3ft 9:40 / mi
shoes: Saucony Excursion TR8 2015

Short run on the Lehigh Valley Trail, from Rochester Junction.

11 AM

Walking (Dog walk) 42:21 [2] 1.52 mi (27:52 / mi) +218ft 24:32 / mi
shoes: Saucony Excursion TR8 2015

With Cheryl and the dogs. Checking out the Sibleyville Nature Preserve as a potential orienteering venue. It's certainly large enough for a decent length dog walk, but not really big enough or interesting enough (orienteering wise) for orienteering, plus parking is pretty limited. It probably would be OK for a white and yellow course meet, but I'd question whether it's worth mapping for those courses only, given that it's fairly close to Mendon Ponds Park.

The dogs got to go for a swim in the river though, so they were happy!

3 PM

Running 15:37 [3] 1.77 mi (8:49 / mi)
shoes: Hoka Conquest

Urban run after doing some minor painting at the rental house in the city. No GPS carried. Started at Park and Edgerton; ran to Culver, turned around, took Park to Goodman, then back to the starting point. Lots of people out on Park Ave due to summer-like weather. Even at 4 pm, the sidewalk eating areas were nearly full.

http://www.gmap-pedometer.com/?r=6604765

C • Park Ave 6

Thursday May 7, 2015 #

2 PM

Pickleball 2:30:00 [2]

Webster Rec Center, indoors.

8 PM

Walking (Dog walk) 32:35 [1] 1.31 mi (24:53 / mi)
shoes: Saucony Excursion TR8 2015

Once again, the dogs confirmed that their pace goes way down when it's dark out, for some odd reason ... more sniffing seems to be happening.

Wednesday May 6, 2015 #

8 AM

Strength 40:00 [3]

Fitness room workout at the Rec Center.

11 AM

Biking 38:54 [2] 8.68 mi (4:29 / mi) +78ft 4:27 / mi
shoes: Dave Scott Ironman Centurian (

First real bike outing of the season (not counting the less-than-one-mile shakedown ride). Nice day, sunny, upper 60's, a bit of a wind from the SE. My wrist was bothering me just a little bit towards the end. I'll see how it feels tomorrow, to judge whether I'm ready to do any significant bike riding this year, or not.

Tuesday May 5, 2015 #

1 PM

Walking (Dog walk) 37:22 [1] 1.93 mi (19:24 / mi) +1ft 19:23 / mi
shoes: Saucony Excursion TR8 2015

3 PM

Running 31:44 [3] 3.29 mi (9:39 / mi) +7ft 9:38 / mi
shoes: Hoka Conquest

Mostly on roads; some trails, in Finn Park. With trailsnail.

Monday May 4, 2015 #

9 AM

Pickleball 1:30:00 [2]

Ontario Community Center courts. Relatively non-exciting, non-competitive games.

12 PM

Walking (Dog walk) 38:45 [1] 1.91 mi (20:18 / mi) +107ft 19:17 / mi
shoes: Asics Gel Contend 2 April 2015

Hojack Trail. Two stops for dips in the creek.

7 PM

Strength 35:00 [3]

Fitness room workout.

Sunday May 3, 2015 #

1 PM

Walking 2:34:04 [2] 9.26 mi (16:38 / mi) +89ft 16:29 / mi
shoes: Saucony Excursion TR8 2015

Webster CROP walk. My goal was to do 10 miles. I came close.

The large majority of the walk was going around the paved path at North Ponds Park (as many times as we wanted), plus a 1.75 mile round trip from the Webster Baptist Church to North Ponds. I finally got a little weary of multiple laps, so I bailed out to the Bird Sanctuary Trail, which comes out on Rt. 250, then took the Chiyoda Trail into the Xerox complex. Then worked my way back from there on roads.

In addition to this being a fund raiser for a worthy cause, I viewed it as training for the RMA.

C • RMA 3

9 PM

Walking (Dog walk) 35:58 [1] 1.52 mi (23:40 / mi) +1ft 23:39 / mi
shoes: Asics Gel Contend 2 April 2015

Saturday May 2, 2015 #

11 AM

Walking (Dog walk) 46:30 [1] 2.51 mi (18:32 / mi) +15ft 18:25 / mi
shoes: Saucony Excursion TR8 2015

Over to Finn Park and back, with a stop at the creek for a dip for Hanna. (No Homer along -- Cheryl offered to take him on a shorter walk.)

Nice day, sunny and low to mid 60's.

3 PM

Biking 5:00 [1] 0.8 mi (6:15 / mi)
shoes: Dave Scott Ironman Centurian (

Extremely short shakedown trip on the bike. Mainly wanted to find out if my wrist injury would be a roadblock to bike riding. Based on this 5-minute ride, it doesn't seem to be. Also wanted to do a quick check of the equipment. Bike itself seemed OK. Shifters worked fine. Front tire was completely flat, rear tire had almost enough air pressure in it to ride on. One of my gloves started disintegrating as I was taking it off -- time for new gloves. Also, my odometer worked for 0.06 miles then stopped working. I fiddled with the sensor when I got back, which didn't help. The RPM sensor was working OK though. Looks like time for a new cycle computer in addition to gloves. Thankfully both of these items are relatively cheap ...

Friday May 1, 2015 #

2 PM

Running 30:06 [3] 3.25 mi (9:16 / mi) +41ft 9:10 / mi
shoes: Hoka Conquest

On HJ trail, with trailsnail. The first half mile to a mile seemed really difficult, it felt like I should be going a lot slower although we were going plenty slow ... could hardly get enough breath in. Second run in a row that it's been pretty tough initially, for quite a while; guess I need to work on doing a bit of a warmup before getting into the run.

4 PM

Walking (Dog walk) 39:21 [1] 2.0 mi (19:39 / mi) +8ft 19:34 / mi
shoes: Hoka Conquest

Took the dogs around the big block after getting back from the run.

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