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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 30 days ending Jun 30, 2013:

activity # timemileskm+ft
  trail running7 16:12:46 76.31(12:45) 122.81(7:55) 11563
  biking11 8:58:13 141.55(3:48) 227.8(2:22) 8563
  orienteering2 2:36:41 8.8(17:48) 14.17(11:04) 1006
  track2 58:07 7.39(7:52) 11.89(4:53)
  road running1 36:42 4.35(8:26) 7.0(5:15) 80
  rowing1 15:00
  Total24 29:37:29 238.4 383.66 21213
  [1-5]23 28:35:00
averages - weight:138.2lbs

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Saturday Jun 29, 2013 #

12 PM

biking 52:16 intensity: (4:25 @1) + (23:59 @2) + (23:52 @3) 14.6 mi (3:35 / mi) +770ft 3:25 / mi
ahr:127 max:148

Warm and pleasant, can't say it was fun out, but sure better than running. Steady breeze out of the south made the last bit quick.

Thursday Jun 27, 2013 #

5 PM

track 4:42 intensity: (1:05 @1) + (3:37 @2) 0.5 mi (9:24 / mi)
ahr:116 max:126 shoes: mizuno

Thursday evening track group. Warm and very humid. Got there late so just a couple of laps warm-up.

track 8:02 intensity: (10 @1) + (43 @2) + (6:54 @3) + (15 @4) 1.1 mi (7:18 / mi)
ahr:143 max:155 shoes: mizuno

3 x 2 minutes with a minute between. Maybe working a little too hard? And then a couple of short hill sprints.

track 4:45 intensity: (3:54 @3) + (51 @4) 0.75 mi (6:20 / mi)
ahr:129 max:159 shoes: mizuno

And 3 x 400 with a good rest between, 1:38, 1:34, 1:33. First one felt too hard, thought the next would be slower, you never know.

track 1:08 [3] 0.25 mi (4:32 / mi)
ahr:122 max:143 shoes: mizuno

And after a couple more short hill sprints, was supposed to be another 3 x 400, but I cut it back, first a 300 (1:08)....

track 5:40 intensity: (33 @1) + (3:11 @2) + (1:56 @3) 0.44 mi (12:53 / mi)
ahr:129 max:151 shoes: mizuno

... then skipped the next one, did a slow lap instead, then what the hell did another 300 on the third one, 1:06, getting better. But that was enough, one more slow lap, then time to head home, though that was delayed a little commiserating with a woman whose VW Jetta seemed to have died, engine wouldn't even turn over. Yet another reminded why a possible replacement for my Subaru will not be anything made by VW.

Wednesday Jun 26, 2013 #

4 PM

trail running 35:31 intensity: (53 @1) + (8:13 @2) + (26:08 @3) + (17 @4) 2.85 mi (12:27 / mi) +652ft 10:14 / mi
ahr:135 max:155 shoes: mizuno

Bike trails on North Sugarloaf, up then down. Warm and humid. Moving slowly, but at least always running.

Tuesday Jun 25, 2013 #

Note

Update on the corn maze --

Spoke to the designer of this year's maze, got a preview of the design. Looks like I can make it work for some good orienteering, though it may not be quite as wonderful terrain as the first year (Campbell's Soup) or last year (The Sower).

My thinking now is three events. First a "classic" as we've done each year, interval starts every 30 or 60 seconds depending on how many folks we have, winning time about 15 minutes. There might be a shorter version for the very young/old/frail/stupid, we'll see.

Then a relay, either 2 or 3 person teams, I'll make them up.

Then the party at Bub's.

And then the night-O'. Maybe sort of ordinary night-O', maybe really devious, maybe a little of both. Actually, it needs to be at least a little devious. :-)

9 AM

biking 1:19:46 intensity: (10:00 @1) + (46:08 @2) + (23:38 @3) 20.59 mi (3:52 / mi) +1877ft 3:34 / mi
ahr:124 max:145 weight:139lbs

Up to Lake Wyola and back, sweating away. Got yelled at (in a friendly way -- "Hey, Peter") by a cop on a road detail, I was a ways down the road before it dawned on me that it was one of my clients, and which one. If I hadn't be going downhill I might have turned around and gone back for a chat.

Monday Jun 24, 2013 #

11 AM

biking 1:22:20 intensity: (24:17 @1) + (48:39 @2) + (9:24 @3) 21.3 mi (3:52 / mi) +1593ft 3:37 / mi
ahr:116 max:141 weight:138lbs

Lower Road - Upper Road loop, with stops at the two repair sites on 91 as there were a few workers around. First, the bigger project, new bridge over the Deerfield River, chatted up a guy who was providing steel (mostly rebar I think), very frustrated that things were going so slowly.

According to him, the concrete piers for both existing spans just sit on the river bottom. The plan for the new bridge was to sink pilings the roughly 40' it would take to hit bedrock. Fine, except after going down 140' still no bedrock. So lots of delays figuring what to do, and how to make it work.

Then at the smaller nearby project, the new span over Lower Road, the concrete pier is mostly done on the south side of Lower Road, the one on the north side is just going up. And there were several people who seemed to be actually working, as opposed to the bigger project where almost nothing seemed to be going on.

I think it's time to send an e-mail to the local paper, and maybe my state rep too.

Oh, and my ride, blah. Low energy, hot, situation normal.

Sunday Jun 23, 2013 #

5 PM

trail running 51:17 intensity: (51 @1) + (6:44 @2) + (43:42 @3) 5.24 mi (9:48 / mi) +470ft 9:02 / mi
ahr:139 max:154 weight:138lbs shoes: Brooks something-or-others

Stopped at McLeans on the way to Litchfield to run Charlie's loop. Think I followed it correctly. Couldn't get under 50 either. On the warm side, 85 to 90, felt sluggish the first mile or two and struggling to keep moving, but then a good bit better.

Finished up a good week of training. And weight is slowing getting to where it should be.

Saturday Jun 22, 2013 #

5 PM

biking 55:44 intensity: (1:32 @1) + (13:17 @2) + (40:55 @3) 15.29 mi (3:39 / mi) +1255ft 3:23 / mi
ahr:133 max:150 weight:139lbs

Leverett loop, clockwise. Seemed like one of those nice days when the wind is more with you than against you. Or maybe the legs just had a little energy for a change. Doesn't happen so often, glad when it does.

Friday Jun 21, 2013 #

5 PM

biking 49:03 [3] 12.79 mi (3:50 / mi) +712ft 3:39 / mi
weight:138lbs

Late afternoon ride over to where they are replacing the bridges where I-91 crosses the Deerfield River. Doesn't seem like they are moving along very quickly. Maybe we need to import the Seattle crew that is fixing the bridge out there a whole lot faster. I think this is scheduled to take three years.

From the satellite view of the bridge, either click on the blue globe if you support AP, or here, you can see how many times the bridge pavement has been patched. On at least a couple of the support piers the concrete has degraded enough to show a good bit of rebar.

But my main concern is that, looking at the satellite view up pretty close, the road just north of the bridge seems to be pretending to be a bit of a roller coaster, which I can assure you in reality it is not. I thought that stuff was limited to Apple's mapping software. Is that what Kenny is now linking us to? Should I be concerned? :-)

Thursday Jun 20, 2013 #

8 AM

biking 46:44 [3] 12.15 mi (3:51 / mi) +819ft 3:37 / mi
weight:138lbs

Back from Greenfield, hopefully the car gets fixed this time as it's been running really rough. Beautiful morning.

11 AM

biking 8:28 [2] 1.94 mi (4:22 / mi) +111ft 4:08 / mi

To the dentist. :-(

1 PM

biking 38:53 [3] 10.36 mi (3:45 / mi) +635ft 3:33 / mi

Back to Greenfield to get the Subaru. Legs were dead, but fortunately there was a good tailwind.

5 PM

track 7:14 intensity: (10 @1) + (3:47 @2) + (3:17 @3) 0.75 mi (9:39 / mi)
ahr:125 max:141 shoes: Brooks something-or-others

Thursday evening track group. Warmup, felt really sluggish, but got better.

track 8:01 intensity: (39 @2) + (5:38 @3) + (1:44 @4) 1.1 mi (7:17 / mi)
ahr:148 max:159 shoes: Brooks something-or-others

1, 2, and 3 minutes on, 1 minute easy run between. Mile in 7:16. Working just a little too har, which was true on all the faster stuff.

track 6:48 intensity: (3:03 @3) + (3:45 @4) 1.0 mi (6:48 / mi)
ahr:142 max:161 shoes: Brooks something-or-others

2 x 800 with a pretty full rest between. 3:24, 3:23.

track 3:10 intensity: (2:12 @3) + (58 @4) 0.5 mi (6:20 / mi)
ahr:130 max:158 shoes: Brooks something-or-others

And then 2 x 400 also with a good rest. 1:36, 1:34.

track 8:37 intensity: (25 @1) + (53 @2) + (7:19 @3) 1.0 mi (8:37 / mi)
ahr:135 max:144 shoes: Brooks something-or-others

And a last bit easy. Chatted up several folks, so met my social goal for the evening. And got the running done too. :-)

Wednesday Jun 19, 2013 #

Note

Corn Maze update --

The early word is going out only to those who read PG's log.... :-)

Looks like we're on again for this year. Talked to Mike (the Mike of Mike's Maze), and he is cool. The expected date -- first time ever on a weekend -- is Satruday, August 24, location is Sunderland, MA.

On the agenda will once again be an assortment of CMOUSA's national championships. The expectation is something like the following:

2 pm: Classic Champs
4 pm: Sprint Champs
5 pm: Relay Champs
6 pm: party at Bub's BBQ
8 pm: simultaneously the Night Champs and the 24-hour Rogaine Champs

Needless to say, things are subject to change, so don't go buy any airline tickets. I know there will be a maze, but need to see if the design will be OK for O'. Then the corn must grow, and at some point the maze needs to be cut, a job this year that is being farmed out to a Missouri outfit. Which also means the map may not be as perfect as in prior years.

But one step at a time, and this is progress.

By the way, almost forgot, the event this year will be a joint production of CMOUSA and the Western Connecticut OC. WCOC, sensing that NEOC is consolidating its operations within I-495 and abandoning Western MA, eastern CT, and RI, seems to be making a move to become the dominant O' club in New England. Will the next step be a leveraged buyout of NEOC?

Entry will be by pre-registration only, with an as-yet-to-be-determined entry limit, probably in the range of 50 to 75. To enter, send an e-mail to me giving your name, O' age, gender, club, SI #, and whether or not you have a sense of humor.

Organizers reserve the right to reject any entry. Entry fee, to be determined, will be payable on the day only.

More info to follow as I figure things out.

5 PM

road running 36:42 intensity: (1:07 @1) + (3:43 @2) + (31:39 @3) + (13 @4) 4.35 mi (8:26 / mi) +80ft 8:18 / mi
ahr:139 max:157 weight:138lbs shoes: pegasus #3

Flat roads in town. Not as slow as I expected to be. :-)

Tuesday Jun 18, 2013 #

Note

Went to the retina specialist this morning. Advice was to do nothing now, see if my vision changes much in the next 6-12 months. They can do laser surgery to smooth out the wrinkles somewhat, sometimes that helps, sometimes not. He said in most cases it's not a progressive condition, quite likely will just stay the same as it is now.

1 PM

trail running 57:26 intensity: (2:53 @1) + (6:28 @2) + (48:05 @3) 5.32 mi (10:48 / mi) +930ft 9:16 / mi
ahr:136 max:150 weight:137lbs shoes: brooks #2 lighter

Same as the last couple of days, just in the opposite direction, so got the main climb over quickly. Relaxed pace, surprised the time was only a couple of minutes slower than yesterday, but it was cooler today and my legs felt fresher. Very pleasant run, no falls for the third day in a row, and got finished just before the more serious rain arrived.

The route is getting longer every day, though the climb stays about the same.

Monday Jun 17, 2013 #

2 PM

trail running 55:15 intensity: (58 @1) + (3:09 @2) + (20:21 @3) + (15:30 @4) + (15:17 @5) 5.24 mi (10:33 / mi) +962ft 8:59 / mi
ahr:153 max:170 weight:138lbs shoes: brooks #2 lighter

Same route as yesterday, harder effort. Also warmer, also had already played 18, so it took a bit of willpower a couple of times to keep moving. But 7 minutes is a good improvement. :-)

But heart rate seemed high (not sure if that is good or bad or irrelevant?), and it took a while for it to come down when I was done, and to stop sweating.

Had a nice time when I was done chatting with a young guy heading out on a bike with no suspension, 29" wheels, one gear (not fixed), and 20 psi in the tires. He said the combination worked just fine. I saw him take off, did a couple things where I thought he was falling off his bike but they were just tricks. I think he's a pretty good biker. Way out of my league, maybe like Zack DeWeese?

Sunday Jun 16, 2013 #

10 AM

trail running 1:02:29 [0] 5.14 mi (12:09 / mi) +951ft 10:21 / mi
weight:138lbs shoes: brooks #2 lighter

At Earl's Trails with Phil, so nice to have company, otherwise I probably wouldn't have gotten out the door. And the best kind of company, where the other person feels worse/slower than you do, so there is no stress to try and keep up.

The pace was slow, and perhaps (or perhaps not?) because of it the legs felt good. Not fast, but the running was easy, even up the hills. Doesn't happen often, take it when you can, even if the pace was slow.

This would make a nice test loop -- end of Chmura, up to bunker via the crossroads, then the loop to nowhere, then the high trail, the mini-connector, down the zigzag east of the ski tow and then the zigzag west. Got that? :-)

Saturday Jun 15, 2013 #

2 PM

orienteering 39:24 [2] 2.66 mi (14:48 / mi) +277ft 13:28 / mi
weight:138lbs shoes: x-talon 212

At Ratlum Mt., Sprint A. Not feeling very lively or inspired. Didn't see the start to the trail leaving #3, Got hung up in some nasty stuff going to #7, didn't find #8, decided that was enough, checed in at the finish so Gail could do her second lep and then jogged down to the big marsh and back just to get a bit of a run in.

Friday Jun 14, 2013 #

8 AM

biking 46:57 [3] 12.36 mi (3:48 / mi) +166ft 3:45 / mi
weight:138.5lbs

The car needed some fixing, so dropped it off in Greenfield and bike home. Gloomy morning -- cool and damp, the rain had stopped but roads were still wet. Had three layers on top and two below and just warm enough. Pretty much no wind.

2 PM

biking 47:19 [3] 11.78 mi (4:01 / mi) +557ft 3:51 / mi

And back to Greenfield to pick the car up, even though it hadn't been fixed (needs an oxygen sensor and they couldn't get one until Monday). Blue sky, warm (80F), and breeze out of the north, so in my face. Working harder.

About time to start running again.

Tuesday Jun 11, 2013 #

3 PM

biking 30:43 [3] 8.38 mi (3:40 / mi) +69ft 3:38 / mi
weight:139lbs

Time to get the heart beating again (golf in a cart doesn't quite do it), so a short ride just before another bunch of rain. Surprisingly quick.

Legs are much less sore. Yesterday was the worst, 48 hours after, and not that bad (no problem going up and down stairs). Today is better, except for a fairly small area on my butt that is quite painful. Thought I had some sort of nerve issue going on, until a glance in the mirror revealed a black/blue/purple area about 2 inches across.

All I can figure is when I went for my swim, slipped entering the water, must have bounced off my butt, and there were a couple of knobby roots right there, must have landed on one of them, then sort of rolled into the water, which is how I managed to get completely under in 2-2.5 feet. And enough happening that I don't remember the bounce.

It will heal. And showing unusually good taste, no photos.... :-)

Sunday Jun 9, 2013 #

Note

40th wedding anniversary. :-)

June 9, 1973 --




9 AM

Note

Waterfalls, waterfalls, waterfalls. Went through two different gorges, waterfalls top to bottom, up one of them twice, up and down the other one twice. Lots and lots of steps, all built back in the CCC days.





At 43 miles, just after I went for my unplanned swim....



Saturday Jun 8, 2013 #

6 AM

trail running race 11:26:33 [2] 50.0 mi (13:44 / mi) +7598ft 12:00 / mi
shoes: Brooks something-or-others

Cayuga Trails 50 Mile.

Well, I finished.

Perhaps the fact that I was the oldest person in the field was a message that I should leave this foolishness for (much) younger folks. My previous attempt at the distance was in 2009 at the Vermont 50, where I ran 10:05 under rather wretched conditions, and after which I'm pretty sure I decided that that was the last of such events for me. I guess it's just another sign of my failing memory.

On the other hand, I certainly could have done worse. I never bonked, had no serious problems other than being really tired, only one fall and it was pretty benign, and the one time I went for an unplanned swim -- one of the creek crossing was almost 3 feet deep at one end, I slipped, and was totally under water before I knew it -- there was no harm done.

Excellent running conditions, overcast and in the 60s with some rain, except for the mud in several places which was not enjoyable at all. Otherwise the trails were good, not particularly rocky or root, but definitely hilly and very steep at times.

Best part of the day was the awards ceremony, or at least what I saw of it. After awards for the top 4 overall, the guy said he was going to do the age classes next, calling up first the winners so they get the best pick of the prizes he'd collected from sponsors. And why not start with the old folks? No female finishers over 60, so I was called next, picked out a raspberry peach pie, and off we went. :-)

I really truly think that I will not, and should not, do any more of these races. Someone please remind me of that if it ever seems like I have forgotten.

Friday Jun 7, 2013 #

Note

Seem to have found my way to Ithaca. Also seem to have skipped the pre-race briefing for an excellent Thai dinner. :-)

It seems that you may be able to find out if I am still alive tomorrow by going here. But don't be in any hurry as I expect to be a lot closer to last than first. Though hopefully not actually last.

For the record, it seems I've started 15 50-milers in the past, finished 14. Best time was my first, 6:59. Worst was my last, 10:05. See the trend? 11 hours this time would be just fine. That's assuming I finish, which is far from a sure thing.

One thing I am pretty sure of is that I won't be beaten by anyone older. Though that could be a depressing thought too. :-)



Wednesday Jun 5, 2013 #

trail running 24:15 [3] 2.52 mi (9:37 / mi)
shoes: brooks #2 lighter

Beautiful early morning run in Litchfield, including around Little Pond on the boardwalk and back through the golf course. Route.

Monday Jun 3, 2013 #

Note

Getting ready to go out, I'm bow. The stroke, 7, 6, 5, and 2 were really good rowers back then, while 4, 3, and me had at least rowed.



So we went out for maybe 30 minutes, remembering how it worked. Almost ran aground once but made it past the bridge both ways without making contact.

And then, right at the end, the challenge to the top boys crew, class of 2013. Not so bad for a bunch of old farts. :-)

Sunday Jun 2, 2013 #

Note

Finished up with my anniversary trip to the distant past. Mostly successful, and certainly glad I went.

Had one last group activity, drinks and dinner Saturday evening at a nice private place in Concord. More good conversations, almost nothing bad. I think I made enough connections to see at least 3 or 4 old classmates in the future. And the whole experience could be summed up by saying that in perhaps my last examination to do with SPS, with a single question -- have you finally, after all these years, gotten comfortable in your own skin? -- then I think my final grade is pretty close to an A.

As with many other things, it would have been nice if it hadn't taken so long to get here, but better late then never. And certainly a much different (and better) experience than my 25th, which was not much fun at all. If I am still around when the next one rolls around, I will make an effort to go.

Still haven't made it to a Harvard reunion, and no plans to do so either.

And then this morning, up to get breakfast before heading off to go orienteering, there was a classmate doing the same, a fellow member of our victorious eight, also one whom I hardly knew, and so a very easy and relaxed and interesting 30 or 40 minutes. Finally off to Boston with an even bigger smile on my face.

10 AM

orienteering 1:57:17 [3] 6.14 mi (19:06 / mi) +729ft 17:10 / mi
shoes: Brooks something-or-others

Barb's Gnarly-O at Breakhart Reservstion, a two-hour score-O with maybe 1/4 of the map not showing trails and a little more also not showing most rock. 28 controls, plus 6 more along a line-O.

Reasonably good run/walk. Although my initial calculations were off -- I figured with 28 controls and an allowance for slowing down, I should get 16 the first hour, but I forgot about the line-O. Turned out to still be OK, got 17 in the first hour which got me right to the start of the line-O, about 18 minutes to do that, so just over 40 minutes for the last 11. No mistakes with them so it was plenty of time, no need to hurry and finished with 3 minutes to spare. Alex was in 5 minutes sooner.

Only one mistake of substance, stood at a trail junction early on, what seemed to be a jeep road crossing a trail, and neither any junctions nor jeep roads in the vicinity of where I thought I was on the map. Stood there a minute and a half, couldn't figure it out, but then guessed right. Turned out the trail wasn't on the map, and the jeep trail was mapped as a small trail.

Otherwise dealt with the map's foibles rather well. And the thick parts weren't so thick and certainly weren't nasty thorny stuff, especially when taken at a walk.

Rather hot. Carried no water. Got some to drink about 90 minutes in, again at 105, and that seemed sufficient.

Nice event, I always enjoy things where you start and/or finish at roughly the same time, much nicer socially.

Saturday Jun 1, 2013 #

rowing 15:00 [1]

Along with 7 other 68-year-olds (and one guy's daughter as cox) went out to row an eight for the first time in 50 years. No one caught a crab, no coronaries, and to finish up we won a match race with the current top school boat. So what if we had a 50 yard head start and the course was only about 200 yards, a win is a win.... :-)

Note

50th anniversary at St. Paul's, a fairly posh prep school in Concord, NH. Wasn't looking forward to going, took all my courage to not turn around and head for home, but so far with just a dinner tonight still to do, I am having quite a good time. And also quite an interesting time.

I think this is more than the usual high school reunion. Drinks and dinner Friday evening, followed by a trip to a local bar by about a dozen of us (about 40 in attendance out of an original 75 or so), then breakfast and a round-table show-and-tell about life since, then a church service in honor of those who died in the last year, then a luncheon and class photos, then boat races (mostly very serious, and then there was our gang), still to go another dinner tonight.

Interesting to see what has happened to people (and now I know three people who are living with heart transplants). And to a very large extent, I am feeling reasonably positive about myself. And in this location and with a bunch of memories that are far from good, that is no trivial accomplishment.

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