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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 30 days ending Sep 30, 2016:

activity # timemileskm+ft
  biking - red bike20 28:59:36 435.73(4:00) 701.23(2:29) 20698
  orienteering3 2:09:38 5.75(22:33) 9.25(14:01) 562
  trail running2 42:18 3.68(11:29) 5.92(7:08) 303
  road running1 20:12 2.02(9:59) 3.26(6:12) 89
  run/hike1 17:23 1.33(13:03) 2.14(8:06) 331
  walking1 15:00 0.8(18:45) 1.29(11:39)
  Total28 32:44:07 449.31(4:22) 723.1(2:43) 21983
averages - weight:139.7lbs

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Friday Sep 30, 2016 #

walking 15:00 [1] 0.8 mi (18:45 / mi)
shoes: pegasus 6

Brisk walk to the start.

2 PM

orienteering 1:14:05 [2] 3.01 mi (24:37 / mi) +555ft 20:57 / mi
weight:138lbs shoes: pegasus 6

Walked the BrownX course at Burnt Mountain in Hanover, 4.0 km beeline, 210m climb. Just wanted to see what things were like. No controls, of course, but I could always find a spot with the dirt scratched up enough to indicate that a control had been there.

Screwed up the control in the quarry big time (4-5 minutes?). Misread a trail, got off, took me longer to recover than it should have, but such things happen. Rest was OK, all done at a walk.

Impressions:

-- Terrain was steeper than expected.
-- Because of the bumpy nature of the forest floor (much of it mature hemlock), the contours are a little harder to decipher than in the forests near home.
-- Generally good to very good visibility.
-- Very interesting orienteering.

-- And one complaint: The map, even at 1:10,000, is too hard for my old eyes to read.

Enjoyed it mostly, but the butt was sore almost all the time and my back was getting sore by the end. And that was without falling down even once!

And, somehow, doing this sport at a walk, and even that somewhat of a struggle, with a map I can't read well enough to not have to stop a bunch of times to see what is really going on, well, it just isn't the orienteering I enjoyed for so many years.

-----------

At some point I was crossing a trail just as a mountain biker rode by, both of us moving rather slowly.

(Him) Hi.

(Me) Hi.

Are you orienteering?

Yup?

How's it going?

No problems.

Great, have fun.

You too.

(Whether his awareness of orienteering predated last weekend is unknown, but at least someone out there knows what we do.)

Thursday Sep 29, 2016 #

1 PM

biking - red bike 1:16:20 [3] 20.4 mi (3:45 / mi) +622ft 3:38 / mi
weight:138lbs

River Road - Old Deerfield loop with a stop to get corn. Near the end of the season, sadly.

Went to a new PT guy yesterday (the guy Gail has been going to, seems excellent), see if we can do something about various leg and butt pains. Would be nice to get back to being able to do a modest amount of running.

Wednesday Sep 28, 2016 #

12 PM

biking - red bike 45:54 intensity: (1:15 @1) + (29:03 @2) + (8:13 @3) + (5:33 @4) + (1:50 @5) 9.84 mi (4:40 / mi) +673ft 4:23 / mi
ahr:126 max:165 weight:139lbs

A few miles to warm up, then once up South Sugarloaf (9:33). Trying to keep the effort moderate. Mostly successful except at the end, not sure how much of that is avoidable or not.

60F, gloomy, breezy. Tights, LS green shirt under bike shirt. A little chilly to start, otherwise mostly OK.

Tuesday Sep 27, 2016 #

2 PM

trail running 22:56 intensity: (1:00 @1) + (4:36 @2) + (17:20 @3) 2.01 mi (11:24 / mi) +144ft 10:41 / mi
ahr:132 max:147 weight:139lbs shoes: pegasus 6

Short jog on the north side of Eaglebrook, part on bike trails, part old woods road. Managed to do it without stopping (progress?), but it sure would be nice if the usual pains mellowed out.

2 foxes, 4 turkeys, about 8 ravens (making a racket, all sorts of weird noises), and about 25 geese. Plus one mountain biker. Plus a woman running with a dog, the latter not at all under control, the former very apologetic, which helps, up to a point.

Monday Sep 26, 2016 #

Note

Very nice to see our juniors do well this past weekend.

Actually, not just that, but also to see the good team vibes under the leadership of Coach Erin.

Orienteering is usually an individual sport, but having a good team can make a huge difference in attitude, morale, and training consistency, and all that usually translates into better results.

Congrats to the whole group for showing up, for being prepared, and for racing well. It's a good group of kids.

-----------

And for those who donated to the marathon fundraiser last year, a modest part of that money was used this past weekend -- some travel support as needed, renting a home for them to all stay together (instead of camping), a van (or two?), and entry fees. These things make a difference. And it also makes a difference knowing that people in the orienteering community are supporting you.

2 PM

biking - red bike 49:57 intensity: (4:37 @1) + (45:17 @2) + (3 @3) 12.62 mi (3:57 / mi) +162ft 3:55 / mi
ahr:113 max:131 weight:139lbs

Up the river to Montague and back. Decent breeze out of the south, so easy effort on the way out, a good more work on the way back.

The weather is changing. Going to have to figure out what to wear as it gets cooler.

Sunday Sep 25, 2016 #

10 AM

road running 20:12 intensity: (31 @1) + (3:12 @2) + (15:49 @3) + (40 @4) 2.02 mi (9:59 / mi) +89ft 9:35 / mi
ahr:136 max:154

Seemed like a good time for my weekly jog (between watching the sprint and watching the sprint relay), and also a good place (rolling back road a little NE of Hanover, where we stayed). Goal was a mile out and a mile back, perhaps even with just a stop at the turn-around.

And did exactly that. :-)

Butt sore as usual, left side more so. Quads tight/stiff as usual, left side more so. But better to be doing something than nothing.

Saturday Sep 24, 2016 #

9 AM

biking - red bike 3:18:39 intensity: (2:30 @1) + (53:51 @2) + (2:15:00 @3) + (7:18 @4) 46.4 mi (4:17 / mi) +3622ft 3:59 / mi
ahr:134 max:155

Today was the long-distance orienteering so I did a longish ride. Wasn't the time of day or the start/finish point that I would have chosen, but you take what the possibilities are.

Nippy this morning, mid-40s, bit of fog around. Started at the parking for the Long, so the first 3 miles were mostly downhill, last thing you want for starting out on a cold morning. But I gave myself a talking to -- just ignore the cold and it will pass -- and in fact the cold did pass.

And then a nice loop up in the Vermont hills. Several steep climbs, but at least they weren't too long. Still, would have been easier if the legs hadn't felt dead right from the start, and I don't think they ever got any better. Just one of those days.

Stopped to refuel at 25 miles at the general store in Sharon, as I was carrying neither food nor drink. Fortunately there is always a little money in the saddlebag.

And then I would have been totally happy to finish in downtown Hanover, avoiding the last couple of miles uphill, but that was not the program...

Still, glad to got out, saw some nice country, and no falls.

------------

Has a nice chat with Tuulikki Salmenkyla, mother of Anton, daughter of Juhani (who I met many times over the years at European events). She's been helping the Junior Team with arrangements in Finland (that's where JWOC 2017 is), plus was with them at JWOC this summer. She had good things to say about Erin and the program and the group of kids, lots of progress, just have to make sure we stick with it because things takes time.

Friday Sep 23, 2016 #

12 PM

biking - red bike 1:44:02 intensity: (51 @1) + (24:13 @2) + (1:07:38 @3) + (11:20 @4) 26.53 mi (3:55 / mi) +1831ft 3:41 / mi
ahr:137 max:160

Took a ride from Hanover up to the Dartmouth Skiway, a place I'd raced maybe a dozen times a long time ago. Caught a little rain for the first few miles, and cooler than I'm used to (60s), but then the rain stopped and the road was dry. And I was dressed just right, so no complaints.

Thursday Sep 22, 2016 #

1 PM

biking - red bike 46:21 intensity: (1:08 @1) + (44:27 @2) + (46 @3) 12.14 mi (3:49 / mi) +204ft 3:45 / mi
ahr:117 max:133 weight:141lbs

Easy ride up the river and back. Light breeze from the south.

Taking the bike along up to Hanover, though I think I need to pack some warmer clothes too.

Wednesday Sep 21, 2016 #

12 PM

biking - red bike 1:21:29 intensity: (3:21 @1) + (1:12:16 @2) + (5:52 @3) 20.45 mi (3:59 / mi) +615ft 3:52 / mi
ahr:116 max:143 weight:141lbs

River Road - Old Deerfield. Just pedaling along, enjoying being out. Been a few days since I've had the time.

Monday Sep 19, 2016 #

Note

Worst day I've had in a long long time, at least up until about 4:30 pm. After that it was wonderful.

Sunday Sep 18, 2016 #

2 PM

trail running 19:22 intensity: (11 @1) + (5:59 @2) + (13:12 @3) 1.67 mi (11:36 / mi) +159ft 10:38 / mi
ahr:131 max:144 shoes: pegasus 6

I took my running shoes and shorts to Pound Ridge with the intention of doing at least one modest jog. By early afternoon today they had stayed nicely packed in the car, but then, what the hell, I needed at least a little exercise. So off for a "run."

Made it 6 minutes before a walking break was needed, than another 3 minutes before a "turn-around point" break was needed, then about another 4 minutes before a "let's stop and have a chat with Joe" break seemed called for, and then another 3 minutes before a "let's stop and look for missing parts of Gail's compass which she busted before even reaching the start triangle" break. From there all the way back to the car without a break, at least couple more minutes.

So a really solid effort...

Actually, my butt didn't hurt as much as recently, so I was actually a bit encouraged.

Friday Sep 16, 2016 #

Note

Discussion abounds about the trend in number of starts in the recent past at both local and national events and what it means for participation, growth, and revenue. Also much is written about the aging trend in the sport.

Here's my own data, number of days orienteering in the USA:

2014: 16 days national (of which 8 were US Champs -- 2 Classic, 3 SML, 1 Relay, 1 Night, 1 Ultralong). 6 days local. Not included are the NAOC in Ottawa.

2015: 5 days national (of which 3 were SML Champs). 6 days local.

2016: 0 days national. 1 day local.

Prior to 2014 some years up, some down, but in the same range.

My trend is very clear, and I don't think it's a unique case. We had best be attracting new blood.

Thursday Sep 15, 2016 #

12 PM

biking - red bike 2:53:22 intensity: (11 @1) + (25:26 @2) + (1:28:27 @3) + (57:45 @4) + (1:33 @5) 37.99 mi (4:34 / mi) +3486ft 4:12 / mi
ahr:142 max:161 weight:140.5lbs

Another try at Mt. Greylock, up the north side this time, down the south, then made a loop by going north on 7 and 143 to Williamstown and 2 back to North Adams.

Lovely day, upper 60s, sunny, bit of a N or NW breeze (noticed it heading north on 7). The climb starts right away, 9 miles and 2,750'. Did it in 77:15, better than the 80:45 last year, and it maybe even felt a little easier. Actually the part that felt easier was the last mile spiraling up to the summit, felt way better than when I was there with Phil recently. I'm sure it helped that it was cooler. Miles 1, 3 and 6 still have some nasty stretches.

Butt was quite sore by the time I was done.

Wednesday Sep 14, 2016 #

12 PM

biking - red bike 51:01 intensity: (6:35 @1) + (44:26 @2) 11.95 mi (4:16 / mi) +341ft 4:09 / mi
ahr:108 max:122 weight:140lbs

Very easy ride up to Montague, back along the river. Breezy from the west. Every time I saw my HR getting to 120 I backed off. :-)

A rather nice way to ride.

------------

I was thinking at one point that over the last month or so I don't think I've been taking any afternoon post-ride naps. They were a standard thing earlier in the summer. Perhaps a good sign?

Tuesday Sep 13, 2016 #

11 AM

orienteering 13:51 intensity: (49 @1) + (46 @2) + (12:10 @3) + (6 @4) 1.2 mi (11:33 / mi) +3ft 11:31 / mi
ahr:138 max:151 weight:141lbs

Testing a Classic course. Pretty good, just needs a couple of tweeks. Worked up a good sweat. Running was a little better than last time.

orienteering 6:42 intensity: (3 @1) + (42 @2) + (5:57 @3) 0.54 mi (12:24 / mi) +4ft 12:19 / mi
ahr:136 max:147 shoes: pegasus 6

And then testing a possible Sprint Shuffle. More of a challenge than I realized to remember which ones I'd been to. Also snould be fine with a couple of tweeks and one extra control.
3 PM

biking - red bike 1:02:28 intensity: (59 @1) + (19:25 @2) + (41:06 @3) + (58 @4) 17.03 mi (3:40 / mi) +368ft 3:36 / mi
ahr:132 max:153

South Deerfield, Whately. Steady breeze out of the south, sunny and a little warm.

Checked my cadence a number of times. Almost always in the 75-80 range. Anything faster than that seems uncomfortable.

----------

1,994 miles on the new bike this year, so far (plus a couple hundred on the old one). Pretty sure the most I've ever ridden as riding was never a primary activity.

So with any luck I will make 2,000, and maybe 2,500. 3,000 seems a stretch given that winter is coming....

Monday Sep 12, 2016 #

2 PM

biking - red bike 1:14:21 intensity: (1:15 @1) + (42:57 @2) + (26:26 @3) + (3:43 @4) 20.35 mi (3:39 / mi) +562ft 3:34 / mi
ahr:128 max:160 weight:141lbs

Old Deerfield - River Road. Low humidity, 70s, couldn't be much nicer. Took it easy until I got to the hills on River Road. I have yet to figure out how to get up hills without it being a lot of work.

Sunday Sep 11, 2016 #

5 PM

run/hike 17:23 intensity: (19 @1) + (11:24 @2) + (5:40 @3) 1.33 mi (13:03 / mi) +331ft 10:34 / mi
ahr:124 max:145 weight:141lbs shoes: pegasus 6

On Pocumtuck Ridge, up and down the jeep road up to the cell towers. Walk/jog up, jog down. Only moderately unpleasant (I think that's a positive statement).

Good NW breeze. Three ravens looked like they were having fun.

Saturday Sep 10, 2016 #

9 AM

biking - red bike 3:13:41 intensity: (15:02 @2) + (2:06:30 @3) + (49:14 @4) + (2:55 @5) 50.62 mi (3:50 / mi) +2456ft 3:39 / mi
ahr:144 max:165

In Middlebury, VT, for the Kelly Brush ride, third year I've done it. Did 50 miles two years ago, 100 last year, had been thinking/planning for 100 again this year. But then Gail got interested in coming to do the 25, and it just made a lot more sense to do the 50.

And just as glad I did. Last year the weather was perfect, coolish, low humidity, virtually no wind. This year it wasn't real hot, but the humidity was high, and the wind was definitely not my friend. Well, maybe it was for the first 20-25 miles, essentially dead calm again. But then it slowly picked up, as expected, out of the S or SE.

We probably had a touch of a tailwind from 25-29, heading north, but then the course turned SE and then S for the rest of the way. And over the last 20 miles it picked up from just a little, to a little more, to quite a bit more, and then some. So the last part was not easy.

But you just keep your head down and keep working. Just a bit harder than either expected or hoped for.

--------------

Nice trip though. Went up Friday afternoon, had dinner with the various cousins at Kelly's parents home, just really pleasant. Getting to know some fine relatives that I was mostly unaware until quite recently, has been a nice surprise.

And the ride will raise something in excess of 400K to be used to fund special equipment for people with spinal cord injuries so they can keep on doing sports.

--------------

Photo of Gail and Kelly and Kelly's daughter, born in May I think. Yup, a kid, I hadn't though it was possible. And Kelly is getting back in shape, rode her hand-cycle over a hilly 20-mile route, no complaints. She's got some strong arms.



Thursday Sep 8, 2016 #

11 AM

biking - red bike 56:44 intensity: (1:31 @1) + (21:40 @2) + (29:03 @3) + (4:04 @4) + (26 @5) 15.66 mi (3:37 / mi) +440ft 3:32 / mi
ahr:131 max:164 weight:140lbs

Corn ride. As usual, working harder on the ups, and as usual, pretty feeble on the ups.

Wednesday Sep 7, 2016 #

3 PM

biking - red bike 51:01 intensity: (3:44 @1) + (15:08 @2) + (14:58 @3) + (14:10 @4) + (3:01 @5) 10.49 mi (4:52 / mi) +1113ft 4:25 / mi
ahr:136 max:168 weight:140lbs

A short ride, but it included up and down Mt. Holyoke. Been both wanting to try the climb for a while and also dreading it, not totally sure I could make it up, so just putting it off. But today I was nearby and had the bike in the car so why not.

Made it up with a little to spare, but definitely hard work.

Tuesday Sep 6, 2016 #

3 PM

biking - red bike 52:39 intensity: (3:07 @1) + (34:52 @2) + (14:40 @3) 13.58 mi (3:53 / mi) +399ft 3:46 / mi
ahr:120 max:146 weight:140lbs

Whately - South Deerfield, breeze from the NE (unusual direction, due to storm off the coast, I think). Just a few more miles.

Monday Sep 5, 2016 #

11 AM

biking - red bike 2:46:30 intensity: (1:12 @1) + (1:01:29 @2) + (1:38:45 @3) + (5:04 @4) 41.92 mi (3:58 / mi) +2373ft 3:46 / mi
ahr:132 max:158 weight:140lbs

Time for a longer ride up in the hills to the west -- Conway, Ashfield, Goshen, Williamsburg, Whately. Rather windy, mostly from the NE but variable. Had a little help on the long climb to Ashfield and then a fine tailwind going south on 112, but the last dozen miles home from Haydenville were pretty much right into it.

Kept as mellow a pace as possible most of the way, but working harder than I wanted at the end. Still, was nice climbing without feeling in any hurry.

And could occupy the mind with thoughts about the corn maze. :-)

Sunday Sep 4, 2016 #

Note

You can tell the body is slowing down. Normally I would have had the results and maps from the corn maze all posted last night. But all I could manage was getting a little food in me and then off to bed. So that stuff will get done today, slowly.

Nevertheless, it was a fine event. Totally lucky again with the weather. Managed to stay one step ahead of disaster the whole time. But even a little bit of common sense would say that it needs to be more than a one-man show. The CMOUSA Board of Directors will have to make some decisions about that.

Though first it has to deal with its upcoming elections.... :-)

4 PM

biking - red bike 1:01:48 intensity: (5:01 @1) + (55:29 @2) + (1:18 @3) 15.62 mi (3:57 / mi) +290ft 3:53 / mi
ahr:109 max:131 weight:139.5lbs

Wore up still tired and with a sore back, but both got better as the day went on. Finally got out for a corn ride, vowing to take it easy. And I actually did. Very pleasant saunter to Old Deerfield and back. Light breeze out of the NE.

Saturday Sep 3, 2016 #

11 AM

biking - red bike 53:53 intensity: (46 @1) + (25:04 @2) + (27:33 @3) + (30 @4) 14.71 mi (3:40 / mi) +172ft 3:37 / mi
ahr:130 max:155 weight:139.5lbs

Up the river a little, windier than I expected (out of the north). But still a fine day.

also stopped at the maze just to check. It's still there.

5 PM

orienteering 35:00 [1] 1.0 mi (35:00 / mi)
shoes: pegasus 6

Several trips into the maze putting out the 29 controls and the 4 balloons. Managed to get them in the correct places with no streamers. No streamers because one year I put out streamers a couple of days in advance and the maze folks thought they were trash and picked them all up, so I stopped doing that.

Back was getting pretty sore by the end, hauling the stands around.

Friday Sep 2, 2016 #

1 PM

biking - red bike 1:06:09 intensity: (1:01 @1) + (50:06 @2) + (15:02 @3) 17.02 mi (3:53 / mi) +412ft 3:48 / mi
ahr:122 max:149 weight:138lbs

Whately and Hatfield, breeze out of the north, nice cool day. Mellow pace.

Thinking about plans for the corn maze tomorrow, just mulling ideas. The beauty about the event from an organizer's perspective is that you can try out different things each year, see what works and what doesn't. Almost feel obliged to change something each year just to keep things fresh. And all of that can be done without worrying about a set of rules.

Before I left I posted the handicaps for the Night event -- in a course of 29 controls, the handicap is the number of controls you can skip. The goal isn't to try to get everyone to finish at the same time, more just to add a little spice to the event.

In the short time between when I posted the handicaps and when I left, I'd gotten two "suggestions" for "improvements" (ie. requests for a higher handicap). Note that complaints are severely frowned upon at corn maze events but suggestions are always welcome.

As I was riding along, enjoying the fine afternoon, I was thinking about how the standard complaint in the rest of orienteering is usually some version of "it's not fair." And always, fair or not, nothing is ever done about it.

So I thought, why not have bonus handicap points given out for the "it's not fair" reason, so that everyone who suggests that either their own points or someone else's isn't fair, well, I make a change and they get satisfaction. And that struck me as a pretty good idea, and amused me for the rest of my ride.

It seemed only fitting, that on firing up AP again, what should I find but a suggestion from Ian, the king of the Night, that his penalty lap wasn't fair. So I will certainly change that.

Whether I change it to 0 or 2 remains to be seen, since it wasn't clear whether he was suggesting it was too many or too few...

Thursday Sep 1, 2016 #

Note

Finished off the corn maze courses, excellent as usual. The Night is the best. Still have to assign the handicaps.

And get the maps printed, sync the controls, assign start times, get the balloons and refreshments, assemble the controls, produce the model map, hang the controls, and who knows what else. In other words, under control. :-)

4 PM

biking - red bike 1:13:17 intensity: (1:12 @1) + (18:30 @2) + (50:40 @3) + (2:35 @4) + (20 @5) 20.41 mi (3:35 / mi) +557ft 3:30 / mi
ahr:134 max:163 weight:139lbs

River Road - Old Deerfield. Definitely had the wind with me more than against me today. :-)

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