Thursday Sep 30 |
 | biking 36:33 [3]10.5 mi (3:29 / mi) | |
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| Short ride to Montague and back. Not sure if the hamstring will worse or not, will find out tomorrow. So far it is still feeling pretty bad. |
Monday Sep 27 |
| Note | |
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| In Litchfield taking care of some things at my mother's -- went for a walk with her for about 45 minutes and could just barely keep up.... |
Saturday Sep 25 |
| orienteering 15:00 [3]1.7 km (8:49 / km) | |
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| A meet in Maine, green course. Left hamstring still sore but tolerable for 15 minutes, then very sore and intolerable in the space of about 100 meters -- in about 30 seconds went from thinking maybe I should stop to not having any choice. Fortunately was crossing the road the bus used to the start/finish, so just waited until the next one came along.
Don't know how long it may take to heal, not real happy.... |
Thursday Sep 23 |
| biking 36:30 [3]10.5 mi (3:29 / mi) | |
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| Just a short ride to Montague to stretch the legs. |
Wednesday Sep 22 |
| trail running 10:00 [2] | |
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| Before/after orienteering. |
| orienteering (training) 1:30:00 [3] | |
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| Practice with Leif at Mt. Norwottuck. Control picking, 40 controls, he had the odds on his map, I had the evens on mine (except for later on, when he complained he was getting too many short legs, so we switched). So you alternated between leading and knowing what you were looking for, and following and not knowing when the person in front was going to say, "Control," meaning we're there, you're next.
Good practice. I'm used to following people in training, not being followed, so I screwed up three of the first few, but then got into it and managed pretty well. A little better for Leif, mostly good, just one or two misses.
Real beat by the end, dehydrated (weight was down 6-7 pounds), left hamstring bad last 15 minutes. But good training! |
Tuesday Sep 21 |
| biking 1:06:27 [3]20.35 mi (3:16 / mi) | |
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| River Road - Old Deerfield loop, good effort. Hamstrings still sore, but not so bad. |
Monday Sep 20 |
| biking 55:07 [2]15.35 mi (3:35 / mi) | |
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| Leverett loop, easy pace for the most part. |
Sunday Sep 19 |
| Note | |
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| Pisgah Mt. Trail Race, 23 km |
| trail running 2:02:45 [4]14.2 mi (8:38 / mi) | |
| ahr:155 max:166 |
| Pisgah Trail Race. Great day for running, about 50 degrees, but the trail was as wet as I've ever seen it after yesterday's downpours (though still not nearly as bad as Savoy gets).
Had a good run, a couple of minutes faster than last year (2:05:07), and I think the slop must have slowed things down a bit. Went out pretty quick, had in mind to try to break 2 hours and was on that pace for about the first hour, but guess I didn't push enough the second half (was by myself most of the time). But all the water and heavy shoes didn't help.
Legs felt energetic enough, though hamstrings were complaining somewhat a lot of the time. |
Thursday Sep 16 |
| biking 2:29:55 [3]42.5 mi (3:32 / mi) | |
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| Around the Holyoke Range, legs felt beat. |
Wednesday Sep 15 |
| orienteering (training) 40:00 [3] | |
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| Training with Leif at Mt. Norwottuck, really a series of woods intervals -- we'd run a couple of minutes, then we'd stop so I could offer a few words of wisdom (or more accurately, catch my breath). Mainly testing his basic skills (compass, contouring, pacing, observation, etc.), all of which need work. He followed me a couple of times, which I'm not at all used to, but I don't think I embarrassed myself. And only fell down 3 or 4 times. |
| trail running 20:00 [3] | |
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| From the parking lot over to a better section of woods, and then back at the end. |
Tuesday Sep 14 |
| biking 1:06:45 [3]20.35 mi (3:16 / mi) | |
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| River Road - Old Deerfield, good effort. |
Monday Sep 13 |
| biking 45:23 [3]13.4 mi (3:22 / mi) | |
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| Around Mt. Toby. Lots of sore places from the weekend, but a good effort. |
Sunday Sep 12 |
| orienteering 1:20:19 [3]7.1 km (11:19 / km) | |
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| Day 2 at Pawtuckaway. Not so good, a couple of 30-60 second mistakes, plus one of 4-5 minutes. But also wasn't moving well, having a really hard time reading the map on the run. Lots of falls, at least a dozen, including one that was in about 3 stages and ended up with my chin landing on a rock, not hard enough to do anything but draw some blood, but certainly hard enough to think that it wouldn't have had to be much different to be a "Minium" (Mike lost 5 teeth in a fall in Wyoming last month). A bit unsettling.... Lots of other cuts and bruises as well, generally feeling rather beat up afterwards. Routes/comments. |
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Blue day 2 - Splits |
Saturday Sep 11 |
| orienteering 1:20:00 [4]7.7 km (10:23 / km) | |
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| Camping weekend at Pawtuckaway, Blue course, nominally 7.7 km, but if you adjust for the shortest possible route it was probably closer to 9 km.
Good run, missed at most a minute, ran pretty well in the cleaner parts (start to near 3, 7.5 to finish except for part near 10), but don't have the strength/coordination to go through the rougher/rockier/thicker/hillier parts very well, plus reading the map on the run gets pretty difficult since it takes a while to focus and by then I am often on my face.
Picked up Leif at 1, ran somewhat together to close to 3 when he wandered too far left, and stayed 3-4 minutes ahead of him the rest of the way. Maybe the last time I beat him? |
| canoe O' 55:00 [1] | |
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| With Gail, got 11 of 14 points, seemed like plenty. |
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Blue day 1 - Splits |
Thursday Sep 9 |
| track 13:25 [4]2.0 mi (6:42 / mi) | |
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| With the group at the track. Miserable weather (very humid, rain, strong winds), felt miserable (low energy, sore places from falls yesterday). Schedule was 800, then 3x1 mile, then 800. I did 800 (3:27), 1 mile (6:43), 800 (3:15) and dedcided that was more than enough. Cool weather can't come soon enough! |
| track 12:05 [2] | |
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| Before/after. |
Wednesday Sep 8 |
| orienteering 1:16:47 [3]6.5 km (11:49 / km) +340m 9:22 / km | |
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| Training with Leif at Mt. Norwottuck, ran the Red course from day 1 at the Troll Cup two years ago. I started a few minutes ahead and hung streamers, he picked them up. I figured he would catch me, but I had the serious advantage of having run the course before (map). Was about 7 minutes slower this time, but vegetation was still up and everything was soaking wet and very slippery. And I had not much energy it seemed, certainly walked alot. Pretty much the same routes as 2 years ago, no mistake at 4, but missed 10, one reentrant too far east.
Very nice having company, never would have gotten out otherwise! |
Tuesday Sep 7 |
| biking 1:09:08 [3]20.3 mi (3:24 / mi) | |
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| River Road - Old Deerfield loop. |
Monday Sep 6 |
| road running 1:13:37 [4]7.9 mi (9:18 / mi) +750m 4:28 / km | |
| ahr:160 max:176 |
| Mt. Greylock Road Race, 7.9 miles, map. Pretty much all uphill, even though miles 6 and 7 have some flat places. Basically it's just a grind, but it was a nice day and I paced myself ok (kept my heart rate between 158 and 162 most of the time, which is just below the level of heavy breathing) and you could almost say i enjoyed it!
Ran the course twice before, 63:45 in 1994 and 67:23 in 1996, so I figured 75 minutes was a reasonable goal based on my speed now vs. then. So a little better than that on legs that were a little tired was fine. |
Sunday Sep 5 |
| part trail, part woods 7:00 [3] | |
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| Short warm-up, should have done more but even a little helped, especially doing most of it in the woods. |
| orienteering 1:06:49 [4]6.5 km (10:17 / km) +350m 8:06 / km | |
| ahr:150 max:165 |
| Western Connecticut OC local meet at Sessions Woods. Legs certainly weren't fresh, but didn't feel too bad. Splits are in the split list, routes and comments. |
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Red - Splits |
Saturday Sep 4 |
| biking 2:08:40 [2]35.4 mi (3:38 / mi) | |
| ahr:129 max:150 |
| Millers Falls/Northfield/Turners Falls, moderate pace, legs feeling tired. |
Friday Sep 3 |
| trail running 2:15:00 [2] | |
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| With Ken Walker in Pisgah SF. Lots of hills, but a relaxed pace, just as good as my legs were feeling sore from the last few days, plus the 90 minutes that I thought we were going for turned out to be "at least 90 minutes." But it's a beautiful place to run and we had a fine outing. |
Thursday Sep 2 |
| track 25:51 [4]4.0 mi (6:27 / mi) | |
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| 4 x 1 mile, very slow walk/jog quarter in between. Miles were 6:30, 6:29, 6:26, and 6:26. Did at Eaglebrook with a group organized by Barry Auskern, very congenial and several others about my pace. Makes the time go much quicker. |
| road running 2:51 [5]0.3 mi (9:29 / mi) | |
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| Once up from the RR underpass to the parking lot, climb about 160'?? |
| track 28:00 [2] | |
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| Before, during, after. |
Wednesday Sep 1 |
| trail running 1:37:15 [3] | |
| max:160 |
| In Colrain from Chandler Cemetery north to Franklin Hill and back, 50:52 going out, 46:23 back when I had a better sense of what lay ahead.
First time I'd been here. I'd been told there was a nice trail along the ridge, so I took a copy of the topo map and had fun "mapping" the trail as I ran along. Part of the challenge was keeping track of where I was, the other part was remembering until I got home and could mark the route on the orginal. I think I got it pretty accurate.
What was weird was the map shows a lot of open land, while in fact there were only a few little bits, And many of the places shown as open are now nice forest. Not old forest, you can see the occasional old maple that grew up when it was fields, but nice runnable forest despite its youth. May have to head up there again just to do some (hilly) woods running. By the way, the date on the map is 1961, with "topography by planetable surveys 1937 and 1944." The contours were just fine! |
