Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 31 days ending Dec 31, 2011:

	activity	#	time	miles		km		+ft
	trail running	13	7:17:31	41.92	(10:26)	67.46	(6:29)	7057
	road running	7	6:25:07	46.17	(8:21)	74.3	(5:11)	4327
	orienteering	5	4:31:44	20.07	(13:32)	32.3	(8:25)	2428
	mapping	2	2:05:32	2.45	(51:12)	3.95	(31:49)	374
	biking	2	1:37:34	23.63	(4:08)	38.03	(2:34)	1919
	treadmill	2	1:11:43	8.0	(8:58)	12.88	(5:34)
	track	2	42:23	5.68	(7:28)	9.14	(4:38)	10
	woods running	1	20:43	1.89	(10:58)	3.04	(6:49)	167
	speed golf	1	19:59	2.1	(9:31)	3.38	(5:55)
	Total	30	24:32:16	151.91	(9:42)	244.48	(6:01)	16283
	[1-5]	30	24:31:39
averages - rhr:52 weight:140.2lbs

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Saturday Dec 31, 2011 #

Note

I did this last year and I think I'll do it again -- make up a list of the places I orienteered this year with links to the maps. That puts everything in one place, instead of scattered throughout the year.

January 16 -- Bald Rock, WCOC winter meeting, cellphone-O', Gail directing, me running. Deep snow.
January 30 -- Stratton Brook, WCOC sprint #1 (seems I still need to scan map)
January 30 -- Stratton Brook, WCOC sprint #2 (ditto), Peter/Claudia Grollman farewell.
March 26 -- Yale, sprint training.
March 27 -- Ansonia Nature Center, training.
April 3 -- Paugusset SP, WCOC local meet, red course.
April 23 -- Pond Mt., WCOC local meet, blue course.
April 30 -- West Point, Round Pond, Middle, green (M60).
April 30 -- West Point, Round Pond, Sprint, green (M60).
May 1 -- West Point, Long, green (M60).
May 8 -- Five Ponds, WCOC local meet, green course, part 1, part 2.
May 11 -- Cemetery Hill, training part 1, part 2.
May 14 -- Tarrywile, Speedy Goat, 4-leg relay with Joe, first leg, second leg. Would have won if he had been faster.
May 15 -- Huntington, Billygoat.
May 17 -- Central Park, training.
May 28 -- SUNY Purchase, Team Trials, red course, sprint.
May 29 -- Blue Mountain, Team Trials, red course, long.
May 30 -- Blue Mountain, Team Trials, red course, middle.
June 3 -- Kenmare,Ireland, local meet, sprint.
June 4 -- Shamrock O'Ringen, Seefin, M65.
June 5 -- Shamrock O'Ringen, Maulnaskehy, M65.
June 6 -- Shamrock O'Ringen, Rosskerrig, M65.
June 10 -- Cemetery Hill, training.
June 11 -- Mt. Tom, NEOC local meet, red course.
June 15 -- Cemetery Hill, training.
June 25 -- Western PA OC, Deer Lakes Park, classic, red (M45).
June 26 -- Western PA OC, Keystone Park, classic, red (M45).
July 7 -- UMass, training (need to find/scan map).
July 14 -- Northfield Mountain, training (hanging streamers).
July 19 -- UMass, training (need to find/scan map).
July 20 -- Cemetery Hill, training (need to find/scan map).
July 22 -- Norwottuck, training (hanging streamers).
July 28 -- Norwottuck, training (same course as 7/22).
July 30 -- CNYO, Happy Valley, Classic Champs, green (M60).
July 31 -- CNYO, Happy Valley, Classic Champs, green (M60).
August 6 -- Buffalo OC, Sprague Brook Park, middle, blue (M21).
August 6 -- Buffalo OC, Sprague Brook Park, sprint, brown (M65).
August 7 -- Buffalo OC, Chestnut Ridge Park, long, blue (M21).
August 13 -- WOC Spectator Races, France, training.
August 14 -- WOC Spectator Races, France, day 1, M65.
August 15 -- WOC Spectator Races, France, day 2, M65.
August 17 -- WOC Spectator Races, France, day 3, M65.
August 18 -- WOC Spectator Races, France, day 4, M65.
August 19 -- WOC Spectator Races, France, day 5, M65.
August 20 -- WOC Spectator Races, France, day 6, M65.
August 27 -- Mt. Tom, training.
September 2 -- Norwottuck, training.
September 4 -- Sessions Woods, WCOC local meet, red course (need to find/scan map).
September 7 -- Forest Park, first training, second training.
September 10 -- Pawtuckaway, UNO local meet, blue course.
September 10 -- Pawtuckaway, UNO meet, green course.
September 17 -- Great Brook Farm, NEOC meet, red course.
September 25 -- Tarrywile, WCOC local meet, red course.
October 2 -- Highlander (Jackie Jones, trail run, Rockhouse, Lake Welch Beach).
October 8 -- UNO Boulder Dash, Bear Brook, classic, blue course (M21).
October 9 -- UNO Boulder Dash, Bear Brook, classic, blue course (M21).
October 15 -- Mt. Tom, training.
October 16 -- Norwottuck, NEOC local meet, green course.
October 21 -- CSU, Franklin Park, Sprint Champs, brown (M65).
October 22 -- CSU, Lynn Woods, Middle Champs, brown (M65).
October 23 -- CSU, Middlesex Fells, Long Champs, brown (M65).
October 25 -- Corn Maze Champs, Mike's Maze, Classic part 1, part 2 (coursesetter).
October 25 -- Corn Maze Champs, Mike's Maze, Sprint (coursesetter).
October 26 -- Rollerski O' Middle Champs, Northampton (coursesetter).
October 26 -- Rollerski O' Sprint Champs, South Sugarloaf (coursesetter).
October 28 -- SLOC local meet, Cuivre River, sprint (need to find/scan map).
October 28 -- SLOC, Cuivre River, Night Champs, brown (M65).
October 29 -- SLOC, Cuivre River, middle, blue (M21).
October 29 -- SLOC, Eagle Ranch Maze, Middle Maze Champs.
October 30 -- SLOC, Creve Coeur Park, Relay Champs.
November 2 -- Istanbul 5 Day, day 1, M65.
November 3 -- Istanbul 5 Day, day 2, M65.
November 4 -- Istanbul 5 Day, day 3, M65.
November 4 -- Istanbul 5 Day, day 4, M65.
November 5 -- Istanbul 5 Day, day 5, M65.
December 3 -- Cemetery Hill, long sprint.
December 3 -- Cemetery Hill, short sprint.
December 3 -- Cemetery Hill, chase sprint.
December 4 -- Session Woods, WCOC local meet, red course.
December 9 -- Sessions Woods, training (rerun 12/4 course).
December 10 -- Ratlum Mt. Night O', long course (need to find/scan map).
December 11 -- Ratlum Mt. short course, done in daylight (need to find/scan map).

9 AM

road running 7:54 0.86 mi (9:11 / mi) +33ft 8:52 / mi
ahr:130 max:152 shoes: x-talon 212 #2

Warm-up. Should have probably done a little more. Light rain, so I wasn't really inclined to do so.

road running race 21:58 3.11 mi (7:04 / mi) +246ft 6:34 / mi
ahr:163 max:170 shoes: x-talon 212 #2

Back to Forest Park, site of weekly road races alternating between 5K and 10K, seems to get a nice crowd (today was 130 in the rain), maybe it's the $4 entry fee....

5K today, time to chase the age-67 record of 21:41, though I wasn't real optimistic. Did 22:19 a couple of weeks ago, figured lighter shoes would help 5-10 seconds a mile, and a couple more weeks of training might help a little, but then there was also a heavier me to factor in.

End result was about what I expected, 21:57 on my watch. I could tell at the first mile that 21:41 wasn't in the cards, working too hard and going too slow, but put out a good effort anyway. Can't seem to help doing that. I think 21:41 is possible, but only with a good bit more training. As the saying goes, the will to win (or in this case, run a certain time) is nothing without the will to train.

Just ahead of Phil again. If he can stay healthy for even a little while then he'll be out in front again.

And now he's trying to talk me into this tomorrow, though not to do 50K, maybe 20. It has some appeal.

C • Supposed to be a nice day t... 6

road running 9:41 1.03 mi (9:24 / mi) +180ft 8:04 / mi
ahr:138 max:142 shoes: x-talon 212 #2

Bit of a cool down with Phil.

road running 3:10 0.27 mi (11:43 / mi) +72ft 9:21 / mi
ahr:128 max:137 shoes: x-talon 212 #2

Back to the car, running to keep warm.

Friday Dec 30, 2011 #

Note

Getting a few things done today...

-- Busted my glasses (again), sat on them this time, but very pleasantly surprised the optician had them back together in 15 minutes.
-- Got a haircut. A much better process when entertained by The Moth story about Xmas decorations at the White House.
-- Entered the Classic Champs. Also have a plane ticket. Very nice that you can do everything (sign up, sign waiver, pay) online.
-- Entered the SML Champs. Don't have a plane ticket, nothing cheap out of Hartford. But the entry fee is mostly refundable, or even better, transferable -- it seems like I could sell it at a profit, since the rates go up tomorrow. So why noy enter even if I'm not sure I'm going.
-- Been working on the idea of making two of the 5 races of the Western Mass 5-Day A meets -- 2 Middles at Earl's Trails, especially as there is a lack of A meets in the Northeast next spring. I think it would work fine. And make it all to benefit the Ski-O Team, which seems totally fine. Ali, Alex, and Phil are on board, still have to see if NEOC is interested in a deal. More details at the above link.

But no training, will have another go at the Forest Park 5K in the morning. Goal is the age-67 record (21:41), 40 seconds faster than I did two weeks ago. Light shoes will help, but I fear not nearly enough.

C • Sounds great! 6

Thursday Dec 29, 2011 #

9 AM

road running 1:10:40 8.3 mi (8:31 / mi) +725ft 7:52 / mi
ahr:148 max:161 rhr:52 weight:141.5lbs shoes: pegasus #2

Loop around the two Sugarloafs with Dave. Nice to have company, would have been even nicer if the legs had felt better but I think that may need a new L&F program. But a good conversation the whole way made the time pass reasonably quickly.

Low 20s, NW breeze, but dressed just right so not unpleasant. Still no snow. :-)

Talked to Dave about staging areas for Earl's Trails. Seems like we can park in his field if needed.

C • Lost & Found 2012? 16

Wednesday Dec 28, 2011 #

1 PM

woods running 20:43 1.89 mi (10:58 / mi) +167ft 10:07 / mi
ahr:144 max:157 weight:141lbs shoes: pegasus #2

Just running around the house in the woods. Partly on the mountain bike loop from the superstars, partly on a wandering loop through pretty open woods. But even that just wears me out -- guess the choices are to do it a lot, or to trade in for new sets of legs and lungs, with neither offering particularly good odds.

Actually it's a nice little loop, just about 5 minutes.

C • new sets of... 2

Tuesday Dec 27, 2011 #

Note

Making plans for the Western Mass 5-Day over dinner with Gail and Ali. Will be Saturday-Sunday of Memorial Day weekend (we are very efficient out here, only need two days to organize five days of O').

Details still to be worked out, of course.

12 PM

road running 55:47 6.82 mi (8:11 / mi) +794ft 7:22 / mi
ahr:149 max:165 weight:141lbs shoes: pegasus #2

Oof, that was not so easy. Just up the river and a little loop and then back, with the idea to run km 5, 7, and 9 at a faster pace, maybe 4:20. Didn't quite make it. Must have just been a little tired (and fat), heart rate wasn't recovering much in between. Oh, well, good effort anyway.

Upper 30s, breeze out of the south, still no snow.... :-)

A mediocre This American Life, theme was "Nemesis." Rating it mediocre is actually being quite charitable.

Monday Dec 26, 2011 #

2 PM

trail running 1:00:38 6.0 mi (10:06 / mi) +1214ft 8:29 / mi
ahr:144 max:161 shoes: pegasus #2

Nice loop around Mt. Toby from the gate, counterclockwise. Three hard climbs, got up the first two OK, had to walk a couple of times (one minute each) on the third one, but that was not so bad, it's been decades since I ran up it. Lovely afternoon, quite a few walkers out plus one other runner, saw him up high going the other way.

Excellent entertainment, first the second hour of the Chicago grand slam on The Moth, either the stories were much better than the first hour or I was just easier to please. And then with a few minutes left, a Freakonomics piece connecting Pandora and new ways of teaching in the NY city schools, and that was interesting enough that I listened through to the end back home.

Nice to feel that you've done something for the mind as well as the body. Though I suppose going for a run is already good for the mind as well as the body, so I should rephrase -- nice to feel you've done something extra.

Sunday Dec 25, 2011 #

road running 12:06 [3] 1.37 mi (8:50 / mi)
shoes: pegasus #2

From mom's house down to the first tee, and back. 6:14 down, 5:52 back. Route.

speed golf 19:59 [3] 2.1 mi (9:31 / mi)
shoes: pegasus #2

Once around the local course. Needless to say, had the place to myself, and the running was fine, a few patches of ice but no problem at all. Several nice hills. Just getting dark as I finished. Route.

Note

Nice day. From Charlie's over to my mom's, then a road trip with her to my aunt and uncle's (my mom's brother) who live about an hour south. Visited with them for a couple of hours. No crises. Aunt has dementia, my mom is in her own dimension, so mostly it was a nice long chat with my uncle, who I like more and more as time goes on. And I think he likes seeing me too. Or at least he was kind enough as we left to say the visit had made his day.

Stayed much longer than anticipated, just time enough when we got back to my mom's to take a short run and write a few checks and then hustle back to Charlie's for (as usual) a scrumptious dinner. Life is not so bad.

Saturday Dec 24, 2011 #

8 AM

road running 10:25 1.06 mi (9:50 / mi) +49ft 9:25 / mi
ahr:126 max:140 shoes: pegasus #2

Warm-up.

road running race 46:17 6.22 mi (7:26 / mi) +440ft 6:58 / mi
ahr:160 max:169 weight:141lbs shoes: pegasus #2

10K road race at Forest Park in Springfield. Legs didn't feel great but the time was better than expected so that was nice, even if the 46 minutes of effort were just plan hard work. But nothing new about that, whether it's orienteering or just a running race, they say Go and you go as hart as you can until the finish appears. It always hurts.

Another perfect day for running, about 30F, light wind, sunny, and bare pavement. Makes you feel like you have to go, because before long (I assume) there will be snow and ice. Got to enjoy the lack of snow while I can.

Stopped to pick up Phil, nice to have company. Will have to see if he follows a tip I gave him to help stay healthy -- buy a moderately sized safe, take his newly purchased running flats and put them in the safe, lock the safe, throw away the key.... :-)

He actually wasn't wearing them today, and wasn't wasn't complaining about injuries afterwards. My logic would say there is a connection, but I'm not a professional.

road running 5:45 0.56 mi (10:16 / mi) +75ft 9:06 / mi
ahr:131 max:143 shoes: pegasus #2

A little bit after. Ran the last bit of the race hard (someone was closing from behind and no one wants to get passed in the last 20 yards), so figured I better do something. Actually I think the better cool-down was walking around the Stop and Shop in Northampton. That did seem to loosen things up.

Thursday Dec 22, 2011 #

Note

I just happened to notice that the aerial photos that you see on Google Earth when you click on the little blue globe to see my route, the photos have been taken in the last four months. The reason I know is that if you go a little west from where I ran today, just a little, not as far as I-91, you can see the Deerfield River, and a number of totally barren areas along the river.

These were all crop-producing fields before Hurricane Irene arrived in mid-August. Irene managed to strip away much of the topsoil, or deposit a deep layer of silt, or possibly both, on both sides of the Deerfield where it emerges from the hills to the west.

A careful look shows that work is being done to try to restore the land (there's one huge long pile of what I assume is silt). I wonder whether anything will be growing there next year.

C • I think 5

1 PM

trail running 11:39 1.23 mi (9:28 / mi) +115ft 8:42 / mi
ahr:128 max:142 shoes: pegasus #2

Warm-up.

track 23:22 3.1 mi (7:32 / mi)
ahr:150 max:163 shoes: pegasus #2

More or less threshold runs -- 4x1000, 200 relaxed, plus 200 at the end to round out the 5K.

4:40, 1:03
4:40, 1:03
4:39, 1:01
4:31, 59
47

Working harder right at the end, but mostly not uncomfortable, pulse no more than 160. And overall pace (7:32/mile) was not so bad.

Entertainment from two short Freakonomics pieces -- the one about mating rituals (or lack thereof) of the modern turkey was quite fine -- and a Fresh Air review of the best and worst in TV this year. And hard to believe I had actually seen the very segment mentioned of an episode of the series that was rated the worst series of the year.

The show is something called Fear Factor, and while channel surfing I had paused for perhaps 20 seconds to watch a guy and a girl tied together waist deep in a pool of red liquid, and just as I tuned in she was going under, then she reappeared a couple of seconds later holding on to something, stuck it in his face, he grabbed it with his teeth, then over to the edge of the pool and he tried to spit it into a container.

And then it was his turn to go under and her turn to spit. And then I was gone.

Perhaps I would have stayed if I had known that the red liquid was actually cow's blood, and the objects were cow's hearts, and the team that spit the fewest hearts into the container in a three-minute period would be eliminated?

I think not.

Rated second worst was Jersey Shore, just in case you're interested.

trail running 8:51 0.92 mi (9:37 / mi) +135ft 8:27 / mi
ahr:138 max:144 shoes: pegasus #2

And a little after. Legs felt tired.

Wednesday Dec 21, 2011 #

10 AM

trail running 52:29 4.96 mi (10:35 / mi) +554ft 9:34 / mi
ahr:134 max:152 shoes: pegasus #2

Just getting GPS tracks for some trails for my next mapping project (which will be an attempt to make a decent map with the least amount of effort possible). Not a particularly interesting area, but it is nearby and there is good lidar, and if it only gets used for a little bit of training by a small number of people, so what.

Low energy today. I had considered trying to run some intervals, but that clearly wasn't going to happen. Perhaps tomorrow. Still have in mind to run the 10K in Forest Park on Saturday, if the logistics work.

I think I was a bit overdressed, stopped after 20 minutes and took off a shirt and I think that helped. The running felt a little like the way I orienteer these days -- run a bit, stop and figure out where I want to go next, run a bit more. Lots of red dots on the GPS track.

Entertainment was almost an hour of stories from The Moth. Not as good as I hoped/expected. But you never know with their stories, every once in a while one really gets your attention, so it's worth putting up with a few so-so ones in the process.

C • mapping project 6

Tuesday Dec 20, 2011 #

10 AM

biking 49:54 11.11 mi (4:29 / mi) +961ft 4:09 / mi
ahr:131 max:148 weight:140lbs

Biking up to Greenfield to fetch the car (which now seems to be fine). Lots of clothes on, plus carry a pack with dry clothes, plus a bit of cyclocross to get across the railroad tracks where the bridge is out, plus very tired legs, so quite a pedestrian pace. But actually quite pleasant. Though I don't think I will make a habit of winter biking, and the bike is heading back into the basement.

Monday Dec 19, 2011 #

Note

Just sent off to Eddie a request for another base map.... :-)

2 PM

road running 1:37:10 11.17 mi (8:42 / mi) +1237ft 7:52 / mi
ahr:143 max:153 shoes: Brooks something-or-others

Seems like they didn't quite fix the car right last week, so took it back and ran home. A lot farther than it used to be, plus a fairly steady headwind, but eventually made it. Legs were starting to get sore spots the last couple of miles, hopefully nothing that will last.

Entertainment was an edition of Wait Wait followed by Car Talk. Neither one adds any great value to the universe, but they do make me laugh, and my own ranking system of human activities (which has laughter right about at the top of the list) makes them a lot more useful than most other business activities.

And they certainly helped pass the time.

C • I see a pattern here... 2

Sunday Dec 18, 2011 #

11 AM

trail running 45:41 3.79 mi (12:03 / mi) +673ft 10:19 / mi
ahr:138 max:153 weight:140lbs shoes: pegasus #2

Exploring the north side of the Holyoke Range east of the Norwottuck map. Had with me a copy of the map purporting to show any bike (or bikable trails):

Started at the parking on the east side (Harris Mt. Road), thought I would check out the FR trail, branching off the M&M just before it does some serious climbing up Long Mt, but no sign of any trail at all there. So back to the parking and then out along the NH trail. It was hard to follow in places, and didn't always go very close to where the map showed, but I worked myself a ways west, eventually over to the MA trail.

I'd wanted to check out the DT trail, so I went down to get the north end of it, but it was pretty minimal. And I looked at my watch, about 30 minutes gone and I only planned about 45. Time to head back. And a bit more directly than the way out.

Bushwhacked heading east, a couple of times picking up trails I'd been on, climbing until it looked nicer to keep bushwhacking, sort of knew where I was, just enough to not feel worried. And eventually dropped onto the NH trail just where I was expecting it, very nice. And followed it back.

A mostly nice outing, though not the best trails for running. But fun to explore a new area.

My GPS route (click on it for a bigger image):

Saturday Dec 17, 2011 #

Note

Booked flights to go to the classic champs in NC second weekend in March. Why not....

SML champs will be tougher, bad weekend. Plus for this one there's a nice non-stop Hartford to Charlotte, early Saturday morning and late Sunday afternoon, not too expensive.

Wonder when they will have something on their web page about the event?

9 AM

road running 10:03 1.07 mi (9:24 / mi) +56ft 8:57 / mi
ahr:131 max:144 weight:141lbs shoes: pegasus #2

Down to Forest Park in Springfield, warm-up, legs felt sluggish but I guess the warm-up did some good because they felt OK during the race.

road running race 22:19 3.09 mi (7:13 / mi) +240ft 6:44 / mi
ahr:160 max:168 shoes: pegasus #2

5K road race. Pleasantly surprised by the time. Certainly was working hard, even eased up a little going down the hill towards the end just so I wouldn't run out of gas on the last little uphill. Approximate splits: 7:24 (up a little), 7:19, 6:54 (down a little), 42.

Age record is 21:41. Closer to it than I expected, but it would take several things converging just right to have a shot at it (good weather in 2 or 4 weeks, bare pavement, and some good training in the interim).

A bunch of familiar faces -- went down with Phil, plus saw Clint, Ken, George and Lyn. Lyn continues to be amazing, she ran 22:5x. She could certainly set national records if she was so inclined.

C • excellent! 1

road running 11:52 1.24 mi (9:34 / mi) +180ft 8:25 / mi
ahr:137 max:149 shoes: pegasus #2

A little bit after with Phil and Ken. Caught up with my old friend Seth running the concurrent 50K, had a nice chat. He was moving along pretty well. Glad I wasn't doing the distance.

A good week of training finished off with a satisfying feeling today. Which just means I have to do another, and another, and another....

Friday Dec 16, 2011 #

3 PM

trail running 36:47 3.48 mi (10:34 / mi) +840ft 8:36 / mi
ahr:144 max:158 shoes: pegasus #2

Trails on the other side of Mt. Toby, from the gate. The usual struggle. Seems like I still have a while to wait before a day shows up when I feel good.

Entertainment was a Fresh Air interview with a guy who writes a modern version of the Dear Abby column for the Sunday NY Times. Great interview. And frustrating in a way, because so many times I wanted to insert my own opinion. But could only listen. Still, could happily have listened a lot longer.

5K tomorrow. I think it will be slow (23+), and that's without any snow or ice to worry about.

Thursday Dec 15, 2011 #

Note

Just took care of making sure Gail and I have access to this stuff for the next year. Highly recommend everyone do it. The process, start to finish, took less than a minute.

C • Same here, now if only upda... 9

5 PM

treadmill 27:55 3.0 mi (9:18 / mi)
ahr:130 max:145 shoes: pegasus #2

Short outing on the treadmill on a rainy day. Miles at 9:45 (1%), 9:05 (2%), 9:05 (3%). Seemed like a good idea to stop there.

Maybe the Forest Park 5K on Saturday?

Listening to a Freakonomics show about booing. Not sure what it had to do with economics, but quite entertaining. Come to think of it, I'd suppose the less something has to do with economics, the more likely it is to be entertaining.... :-)

C • FP 15

Wednesday Dec 14, 2011 #

12 PM

trail running 39:22 4.21 mi (9:21 / mi) +427ft 8:32 / mi
ahr:133 max:156 shoes: Brooks something-or-others

Stopped off on the way home from Litchfield for a modest run. As usual, seemed harder than it should be for a slow pace, but I guess this is the new normal.

Tried 3 sessions of Freakonomics on the ipod. Reasonably entertaining. Learned that Purdue exports a billion chicken feet a year, mostly to China, that those little wooden things that doctors use to hold your tongue down while they look at your throat, well, they (the wooden things) have expiration dates, and that people donate more money if you include a box in the plea that they can check that will promise that you never contact them again.

Not the most useful stuff, but far better than nothing, takes my mind off the struggle. Only hassle is the shows are short, so I have to deal with unpocketing, then unlocking, then dialing up a new show, then locking, then pocketing, but I seem to be able to cope with that.

C • Boilermakers 2

C • ipod 11

3 PM

biking 47:40 12.52 mi (3:48 / mi) +958ft 3:33 / mi
ahr:138 max:157

I seem to have decided, mostly by lack of any action, that I will be keeping my aging Subaru (now at 222K) for another winter, so it seemed like I should catch up on the maintenance, especially a new timing belt since that is about 10K overdue. Probably would last a long time, but having it break during the winter would be a major pain in the butt.

So took the car up to Greenfield this afternoon so they will have it cold in the morning. And biked home. A little chilly (about 40F), but I was dressed reasonably well so no problem. But the legs were certainly not feeling any fresher after the earlier run. Had to hustle a bit to get home before it started to get dark, so my heart rate on the ride was higher than on the run.

So, very tentative plan for O' practice early tomorrow with Ali at Norwottuck. Supposed to be sleet and freezing rain. Will I bail tonight, or wait until the morning.... :-)

Tuesday Dec 13, 2011 #

12 PM

trail running 59:30 5.8 mi (10:16 / mi) +1024ft 8:47 / mi
ahr:148 max:164 weight:139lbs shoes: Brooks something-or-others

Up in Greenfield, old standby "13 hills" route on the ridge, even though now it qualifies as an over-distance effort. Wasn't trying to go fast, but the heart rate sure did keep going up every time it went uphill. But at least I ran them.

Beautiful day for mid-December, sunny, low 40s, no snow or ice, one dog and it was off-leash but under awesome owner control. And though I suppose we will have to get some snow at some point, at least the sun is now setting later each afternoon.

Entertainment was a Fresh Air interview with a journalist, the subject being Newt Gingrich. Only slightly interesting, exposed once again that one of Terri's weak points -- and she is often great -- is interviews with or about conservatives, because her views are so different. She seems unable to get beyond trying to focus on what she perceives to be their failings, and thus misses a lot of things that would be much more interesting.

Monday Dec 12, 2011 #

2 PM

track 4:12 0.52 mi (8:05 / mi) +3ft 8:02 / mi
ahr:129 max:138 shoes: Brooks something-or-others

A couple of laps. Not enough, but I just had shorts on and it was cooling off and I wanted to get going.

track 14:49 2.06 mi (7:12 / mi) +7ft 7:10 / mi
ahr:149 max:159 weight:139lbs shoes: Brooks something-or-others

Not sure what the plan was (which is not a good way to start a track workout). I guess mainly I just wanted to run a little faster, plus I'd run in the woods the last three days and thought a change would be useful. Figured I'd shoot for about 7:30 pace for maybe 3 miles. Was ready to stop at one mile, did so after two.

Better than nothing, but not exactly encouraging, given the effort and the resulting pace. Note that the 305 thinks the track is farther around than it really is.

C • Wait 8

trail running 13:31 1.39 mi (9:43 / mi) +213ft 8:29 / mi
ahr:145 max:156 shoes: Brooks something-or-others

And then a little bit on the trails above the track, just to do something. I had my bright orange hat on, but no hunters to be seen, nor any deer.

Sunday Dec 11, 2011 #

8 AM

trail running 4:27 0.39 mi (11:24 / mi) +7ft 11:14 / mi
ahr:123 max:135 shoes: mizuno

A little warm-up. Beautiful early morning at Ratlum Mountain. The rest of the gang was doing some sort of exercise program led by Rhonda and Marie, but I am way too uncoordinated (and fragile) for that.

orienteering 19:54 1.45 mi (13:43 / mi) +207ft 12:05 / mi
ahr:147 max:164 shoes: mizuno

The short course from last night. A bit feeble whenever there was laurel, OK the rest, though couldn't manage to run all the last hill. Got a nice little workout anyway. Temperature in the 20sF.

trail running 5:13 0.47 mi (11:06 / mi) +92ft 9:22 / mi
ahr:137 max:151 shoes: mizuno

And a little bit afterwards. Some ice and snow on the trails, a reminder of what's coming for the next 3 months.

Last orienteering this year?

621 controls since August 10.

RHINO-short - Splits

Saturday Dec 10, 2011 #

Event: RHINO night-O

5 PM

trail running 4:17 0.41 mi (10:34 / mi) +49ft 9:29 / mi
ahr:125 max:140 shoes: mizuno

A little warm-up, getting cold out.

orienteering (night) 35:35 2.25 mi (15:48 / mi) +308ft 13:59 / mi
ahr:152 max:169 shoes: mizuno

RHINO at Ratlum Mountain. One of my better night-O's, just a couple little bobbles at 1 and 3, and put out a decent effort. Beautiful night, no snowstorm, no ice storm.

C • Ideal conditions 1

RHINO-long - Splits

Friday Dec 9, 2011 #

Note

My route from last Sunday at Sessions, and my route from today added on (today's is the wider line).

Time to update the control count....

As of November 12: 533

Long sprint at CH: 18
Short: 13
Final: 17
Sessions: 14

Total: 595

Now, if i add in the widely accepted formula for acknowledging the equivalence of time spent mapping (i.e. an hour mapping is worth 10 controls), then I can add another 625 controls, giving a total so far of 1,220. Not bad for an OF. :-)

11 AM

orienteering 50:36 4.43 mi (11:25 / mi) +482ft 10:21 / mi
ahr:156 max:169 shoes: pegasus #2

Stopped on the way home from Litchfield to rerun the course from last Sunday at Sessions Woods, with the plan being that this was running training, not orienteering training, and the goal was to see if I could run the entire way.

Didn't quite make it, had 3 moments of weakness and fairly short ones at that (20-30 seconds each, on 5-6, 7-8, and 11-12), but that was a lot better than last Sunday. So I'll count it as a success, both as a good workout and also as a measure of how much more work needs to be done. It's actually a really nice test loop during the leaves-down half of the year, not that the leaves make much difference but the ferns are also down too, and that makes a good bit of difference. It's a lot less pleasant when you're fighting them, and also can't see what logs and rocks they are hiding. And all the points are at very distinct features, so it's easy to tell that you are at the right place.

Should have been faster than Sunday -- I knew where I was going, plus I could see. Time ended up about 3 minutes faster. Should have been 5 minutes faster, but I really botched the long leg from 11-12. All the others I went about the same route, with the exception of 5-6 where I went straight this time (as opposed to around to the right on the trail last time), and straight was definitely faster.

Feeling quite tired when I was done, also quite pleased with myself with having done it.

Red - Splits

Thursday Dec 8, 2011 #

1 PM

trail running 42:31 4.19 mi (10:09 / mi) +512ft 9:06 / mi
ahr:140 max:156 weight:139.5lbs shoes: pegasus #2

Trails starting from the Mill River recreation area in Amherst, including a couple I hadn't been on for decades. River was over its banks after the heavy rain last night, but trails were in good shape. The same could not be said for my legs, felt slow. But another day done. My recollection is that it takes about 3 weeks of feeling like crap before there start being runs that feel OK. And I'm not quite a week in....

This was also where I made my first two O' maps, little black and white things. Have to see if I still have any copies.

Wednesday Dec 7, 2011 #

11 AM

treadmill 43:48 5.0 mi (8:46 / mi)
ahr:138 max:156 shoes: pegasus #2

Didn't make it out before it started raining reasonably hard, so opted for the treadmill. 1%, miles in 9:44, 8:44, 8:27, 8:27, 8:27. Seemed like a struggle, maybe it was a little warm in the room? Sweating profusely. On the other hand, did what counts as a long run these days.

And as such, needed some entertainment, so I brought the Ipod back from its extended vacation. Fresh Air interview with John Feinstein, a sports writer I've admired, very interesting. The tidbit that sticks in my mind was about Bobby Knight, legendary fiery basketball coach, who was getting on his team for being selfish, that they'd never be any good because of it.

The team, stuck on campus for the holiday, was invited to Thanksgiving dinner by some school official. At practice the next day Knight, after saying how the guy's wife had cooked the whole dinner, and probably cleaned the house both before and after, asked who on the team had called to thank her, or sent her a note, or flowers. Not a hand went up.

Not only point made (as Knight stormed out of the practice), but a moment that Knight considered one of his best in coaching, getting players to think about someone other than themselves, something not easy most of the time. And something that has a lot to do with what sort of team you have.

C • Bobby Knight 1

Tuesday Dec 6, 2011 #

10 AM

trail running 27:46 2.41 mi (11:31 / mi) +699ft 9:02 / mi
ahr:141 max:164 weight:139.5lbs shoes: pegasus #2

Same area as yesterday, still a struggle, one day at a time. But better to have it done in the morning than wait until the last bit of daylight. It's still hunting season, but the woods there are very open and there are lots of walkers and so it seems reasonable to run there.

Monday Dec 5, 2011 #

3 PM

trail running 24:49 2.27 mi (10:55 / mi) +505ft 9:01 / mi
ahr:140 max:161 shoes: pegasus #2

On the west side of South Sugarloaf, mostly trails, a little bit in the woods, a little bit on some very soft fields. Need to do a lot more of this, but this was enough for today.

Sunday Dec 4, 2011 #

Note

A very nice weekend -- excellent O events both days, and lots of good social vibes. Enjoyed having a gang of younger folks here for Saturday evening (and a bunch staying the night). We'll have to do it again.

Some photos are here.

12 PM

orienteering 53:57 4.41 mi (12:14 / mi) +420ft 11:13 / mi
ahr:151 max:170 shoes: x-talon 212 #2

Sessions Woods, 6.1 km Red course. About as good as I can do right now. The only time AP shows me losing time is to #8, because I walked a good bit going up the very slight incline. But put out a good effort at the end, though not quite good enough to beat Ian again.

Lost my distance vision contact just after #1, so was like night-O the rest of the way, everything very blurry. But the only one I really had trouble seeing was #9, tucked behind part of an old car, and I could hardly see the bit of car even from quite close. But only made a difference of 10 seconds or so. And I suppose it's good practice. It's certainly happened before and will probably happen again and at least this time I wasn't freaked out, just carried on with orienteering as usual.

Only real problem was getting a stick in the other eye at some point, so it is complaining quite a lot.

The course.

C • you too? 2

Red - Splits

Saturday Dec 3, 2011 #

Event: NEOC: Cemetery Hill

10 AM

orienteering 28:40 2.24 mi (12:48 / mi) +377ft 11:02 / mi
ahr:156 max:164 shoes: x-talon 212 #2

Long sprint at Cemetery Hill, 3.1 km. Had some energy for the first 10 minutes, and that was it for the day. But my orienteering stayed mostly OK.

Really nice job by Phil, plus some help from the NEOC bosses with registration and the e-punch operation, all went very smoothly. I particularly like how Phil placed the controls. Always seemed to be just the right amount of visibility.

Crisp, clear day. Perfect. Lots of good orienteers on hand.

The course.

orienteering 20:41 1.54 mi (13:26 / mi) +217ft 11:51 / mi
ahr:158 max:168 shoes: x-talon 212 #2

Short sprint, no energy. 2.2 km.

The course.

orienteering 27:16 2.39 mi (11:25 / mi) +233ft 10:27 / mi
ahr:164 max:171 shoes: x-talon 212 #2

Final sprint, chase start, 3.1 km. Caught no one, but also didn't get caught. Decent effort, just slow as molasses.

The course.

orienteering 35:05 1.36 mi (25:48 / mi) +184ft 22:52 / mi
ahr:124 max:142 shoes: x-talon 212 #2

Picking up a dozen controls, almost all at a walk.

Short Sprint - Splits

Long Sprint - Splits

Final Sprint - Splits

Friday Dec 2, 2011 #

2 PM

mapping 1:07:47 [1] 1.1 mi (1:01:50 / mi) +174ft 53:46 / mi

Finishing up. :-)

Most of what I did today won't be used because the woods suck, lots of thorns. So lots gets mapped at dark green and just left at that. If there's a boulder in there someplace, I'm not going looking for it.

Started and finished at Dave's house. Saw him afterwards, he knows the Earl who made the bike trails and after whom the area is named, and some point in the next couple of weeks he'll take me to meet him and hopefully learn some of the history.

Now to give all my scribbling to JJ and see if he can make some sense of it.

Note -- forgot to start the 305 until I'd been out 5 or 10 minutes.

Thursday Dec 1, 2011 #

1 PM

mapping 57:45 [1] 1.36 mi (42:36 / mi) +200ft 37:22 / mi

Finished up the NE corner. Properly clad in a bright red shirt (couldn't find an orange one) and a bright orange hat, but not a hunter to be seen, just one couple dressed in brown walking, and a woman also dressed in dark colors walking a well controlled dog.

Just one more corner to do. And then turn it all over to JJ to do his magic.

And then figure out what to do with it.... :-)

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