Training Archive: walkIn the 7 days ending 2007-09-09:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Sep 9 | ||
| Orienteering race 1:25:03 [3]*** 5.1 km (16:41 / km) | |
| spiked:8/10c shoes: VJ Integrator | ||
| P'way Green - 65, humid turning to rain. Glasses fogging by #3 sort of. Used Cat crap which had thin fog and moisture. Don't know if they are glass or plastic lens.
Slow, careful run to try to rehabilitate from Sat. Planned routes, read terrain and followed along carefully in the terrain. In good contact all way until last 20m of 9, after rather circuitous route - probably not the best. Just to R, bag behind hemlocks. | ||
Green Day 2 - Splits | ||
Saturday Sep 8 | ||
| Orienteering long 2:17:12 [3]*** 6.3 km (21:47 / km) | |
| spiked:7/12c shoes: VJ Integrator | ||
| UNO Camping WE Pawtuckaway, Red - Late start, about noon, as drove over from ken's in the morning. Hot and humid, ~85, very dry woods and water features all dry.
Good run to 5. Careful, establishing good route, checking off progress, getting solid APs. 6 - off slightly L, losing track through rocks but caught location on green of marsh and hit it. 7 - Off slightly R, had trouble crossing vague section. Got to water features and hard to discern which was which. Got it and then went by bag, w/i 10m, Figured location and got it. 8 - Just R and high. Reloc off wall and open area. 9 - Major BOOM - OK and careful across marsh and first rise. Then stopped just short at dried water feature that couldn't find on map. Thought had gone too far. Relocated on hill with 3 big rocks. Came back to same spot, with moose poop. Searched some more but got to same dry marsh. Back to hill and 3 rocks. Back to moose poop. Thought must be SE 200m and headed NW to relocate off pond. Got to single large rock with pond to N. Took careful bearing and worked along small knolls. Got to moose poop (3 or 4th time?) and looked up, now looking SE rather than S, and there just visible in the hemlock branches was a BAG!!! about 50m away;-{ Rest ok. Got in to be met immediately by PG with all sorts of discussion about the Sprints/Relays as I slowly sank away in dehydration mode. | ||
Red Day 1 - Splits | ||
Friday Sep 7 | ||
| woods run 40:00 [1] | |
| weight:143lbs shoes: DS Trainer XII | ||
| Beaver Tr - 80, humid, getting hot.
Slog of a run. Took all the way out to loosen up the legs. Each step was a jar, no spring in the legs. At the trail head, I told Lyn I was going short (she's finished the painting and back to it.) but she wanted to get a longer run in and did the Purple loop. To show how not with it I was, after stretching I checked the watch. Instead of hitting the start button at the start, I hit the mode switch. So the time is approx! But coming back felt better and got a good run in most of the way back. Got home 20' or so before Lyn. Seems the neighbors are tracking us. She got asked three times how come she was so much slower than George;-} | ||
| Stretching 10:00 [0] | |
| Working on the hams. Trying to be able to touch nose or forehead to knee again. That's again as like 20 yrs ago. | ||
Thursday Sep 6 | ||
| Cycling 1:00:00 [2] | |
| weight:143lbs | ||
| W Simsb/Firetown loop - 70, S breeze (headwind going out), hazy. Very dry. All the water features and streams are empty.
Another solo outing. Moderate spin but quite tired and bordering on hard work. Tried shifting into the granny chain ring at the waterfall hill and only grinding. Tried again on the flat and nothing. Adjusted a bit on the fly and got it to shift, not cleanly, but it shifted. Not that I plan any excursions needing the granny, just checking things out. | ||
| C • dry... 1 | ||
Wednesday Sep 5 | ||
| Trail run warm up/down 37:00 [1] | |
| ahr:125 max:165 weight:143lbs shoes: Attack II | ||
| Beaver Tr to Barn Door Hills Rd out/Simsbury Rd home back, incl stretching - 65, dry. Easy running out. Felt good. Solo as Lyn was painting the back of the house;-} | ||
| C • painting 2 | ||
| woods run intervals 37:25 [4] | |
| ahr:147 max:164 shoes: Attack II | ||
| Woods W of BDH Rd opposite Beav Tr - Plan 2' hard/2' rcy for 20' total focusing on hills, but only short hills here so could be ups with flats and downs. Still it's running in the woods.
Wound up with 5 x in range of 2' to 2:55 with 2' rcy. Didn't count #2 wherein my toe caught on some barb wire on a downhill halfway thru and I went tumbling. Then stopped and tried to bend up the wire out of the way in case I might go that way again. Cool down was to an easy jog on the lumbering rides of the Beaver Triangle, but that turned out to be a pretty difficult run of its own. 8:45 of dodging, darting, and leaping over the slash and short new growth. Good workout for woods. Was thing at the end how different the running was here in the woods. All that nice form, striding out and all - never was able to even think about that kind of running. Too busy watching foot placement, ducking around dead branches and sticks, and dodging around deadfall. In this short run I have more scratches and nicks in my legs than during all the three weeks racing in Europe this summer. Still - was fun. | ||
| Strength 1:00:00 [1] | |
| More pruning for a couple hours this afternoon. Finally making some sense of a plan for the rhodies. | ||
| Note | |
| I'll add a bit to the reading list. We have an excellent library in town that has a nice new book section. I generally shop there and grab 3 or 4 books that look hopeful with the expectation that one might be readable in the end. I'm a very slow reader and can take a couple renewals to work through a book sometime. Was a problem in school but now it doesn't matter. No deadlines for term papers.
My choices can vary widely. I like to get books about areas of interest, travel frequently, but not travel books. More like books, novels even, about someplace I haven't been but have an interest in - either to become more interested in possibly going or to confirm that it has been wise to stay away. Novels are a neat choice for this as they should reflect the perception of life in the location by the characters. May be totally made up, but frequently it will seem to be based on some research. Recent reads: Anarchy and Old Dogs- Colin Cotterill - Laos in 1977, after the yanks have left. Dr Siri is the chief of the govt morgue. This ones about a plot to overthrow the govt. Dwells in the mystical at times. Confirms my relief of not having to participate in a previous US misadventure in protecting the world from "_____". No Trace - Barry Maitland - Murder mys set in London focused on artists, young girls. In a section of London that has changed considerably since my time there. The Body in Action - Sarah Key - The author was recommended by Greg Balter for back relief, physical therapy. This was in the library and addresses all the joints. Explains them, how they work, what goes wrong and gives stretches and exercises to fix them. I've been using it on the hips but it will take time. It did do wonders for my back though. May order it to have around for the next joint that goes. Corpse in the Koryo - James Church - An interesting book about N Korea spies and police. rather lyrical. Faust in Copenhagen - Gino Segre - Traces the development of quantum mechanics physics in the 1920-30s and the discoveries of the electron, proton, neutron. Focus on Neils Bohr and the circle of physicists that develops in this period. Heavy but fascinating. | ||
| Stretching 10:00 [0] | |
| Hips, hams, back | ||
Tuesday Sep 4 | ||
| Note | |
| weight:143lbs | ||
| Got the latest batch of replacements today - O gear from Canada. Disappointed. Guess should have waited until we could try them on as the fit is not as good as the previous sets. Bummer. | ||
| Note | |
| Very tired today, so just rest after TwM which is quite brief these days now with the success of MOW. | ||
Monday Sep 3 | ||
| Strength 2:00:00 [1] | |
| weight:144lbs shoes: Salomon XA Pro | ||
| Long day chipping the prunings from Sat. Then cut down the hemlock that had been started with pruning branches, and while still had some gas and the saw was cooperating, cut down 2 white pines in the side yard and cut them up. Started to chip all that up but ran out of gas part way thru. Topped up the gas but couldn't get the chipper going again. That was kind of the story of the day - trying to get these small engines started. First the chipper in the morning - got it by squirting alcohol super starter in the spark plug hole. Then the chain saw - couldn't remember where the spark plug was. Interestingly the manual saws to disconnect the plug before working on the chain but fails to give any directions as to its location. Started taking screws out and found the air filter chamber. Pretty mucky, so cleaned it out and the filter. Not sure how the air gets into it but there was lots of oily wood chips in the chamber. Whatever, that worked and off to cut. And finally after running out of gas on the chipper, pulled and pulled but no joy. Tried the alcohol spray a couple times - nothing. I got the message and hit the shower, very tired with achy muscles coming on. Will need a fair amount of rehydration fluid starting very soon. | ||