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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 31 days ending Aug 31, 2022:

activity # timemileskm+ft
  biking - dark blue bike21 33:34:41 471.06(4:17) 758.09(2:39) 14615
  run/hike12 3:47:00 19.81(11:28) 31.88(7:07) 1308
  Total33 37:21:41 490.86(4:34) 789.97(2:50) 15923
averages - weight:139.2lbs

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Wednesday Aug 31, 2022 #

11 AM

biking - dark blue bike 1:50:47 intensity: (19:19 @1) + (1:20:30 @2) + (8:35 @3) + (2:02 @4) + (21 @5) 23.03 mi (4:49 / mi) +1280ft 4:34 / mi
ahr:111 max:162 weight:139lbs

With Gail, mostly. The Lower Road / Upper Road lollipop, new route for us, more hills. But a nice day, so why not.

Went just fine until Gail's electronic shifting ran out of juice when we had 5+ miles to go. A lowish gear, so she could get up any remaining hills, but not much help otherwise if you wanted to move along. Stopped to see if there was an obvious fix, but it seemed likely that any use of brute force might just make things worse.

So she moseyed home. I got the dumb idea of going up South Sugarloaf as I was going right by it. So 10:55 of slow suffering. But made it up.

Tuesday Aug 30, 2022 #

12 PM

run/hike 17:25 intensity: (40 @1) + (1:49 @2) + (10:46 @3) + (4:10 @4) 1.68 mi (10:21 / mi) +10ft 10:18 / mi
ahr:141 max:160 weight:139lbs

A minute on, half a minute off. Old road on the north side of Quabbin. Dirt, almost flat. Upper 80s.

Sunday Aug 28, 2022 #

9 AM

biking - dark blue bike 3:40:23 intensity: (38 @1) + (1:52:21 @2) + (1:41:32 @3) + (5:52 @4) 42.01 mi (5:15 / mi) +3100ft 4:54 / mi
ahr:130 max:160 weight:139lbs

Drove over to where the D2R2 starts in Deerfield, then did the first section of this year's Mystery Ride, then back to the car via the easiest way. The thinking was to get out and do a decent ride, and visit some spots I hadn't been to for a while, and in some cases only in the other direction.

And the result? Well, it's done. Highlight clearly was finding two sections I hadn't been on before. Which gives an indication of how enjoyable things were, as each section was about 200 yards long, so not so exciting.

And the rest? It seems the legs were dead about a mile in, coincidentally where the first hill started. And things didn't get better.

Fox Hill in Bernardston was a special pain in the butt. Been up it a couple of times before, and it's only gotten harder.

Got to my initial destination, the five-mile point on the Green River Road in 2:36, nicely in my estimated range of 2:30-2:45, and turned to head back to Greenfield and Old Deerfield. And eventually got there. :-)

Certainly need to do more training to enjoy a ride like that. Whether that happens is another matter. At least there is some satisfaction for having gotten out and done it. And no aches or pains or falls or wrong turns, just very very tired legs.

C • Fox Hill 4

Saturday Aug 27, 2022 #

10 AM

run/hike 10:07 intensity: (8 @1) + (1:29 @2) + (5:37 @3) + (2:53 @4) 1.0 mi (10:04 / mi) +23ft 9:52 / mi
ahr:141 max:158 weight:139lbs

Managed to jog for half a mile.

2 PM

biking - dark blue bike 1:25:17 intensity: (1:53 @1) + (1:22:10 @2) + (1:14 @3) 20.64 mi (4:08 / mi) +303ft 4:05 / mi
ahr:116 max:136 weight:139lbs

With Gail, north to the canal. Breeze from the north so the outward leg was certainly slower.

Nice afternoon, low 80s, dewpoint in the upper 50s (anything under 60 this time of year is noticeably pleasant).

Working harder than I used to on these rides!

Thursday Aug 25, 2022 #

4 PM

run/hike 19:49 intensity: (1:52 @1) + (7:32 @2) + (8:18 @3) + (2:07 @4) 1.61 mi (12:19 / mi) +152ft 11:19 / mi
ahr:130 max:158 weight:139lbs

North Mountain up to Gunn. Mostly walk on the way up, mostly run back. Warm, mid 80s.

Wednesday Aug 24, 2022 #

11 AM

biking - dark blue bike 1:24:18 intensity: (4:03 @1) + (1:20:15 @2) 20.52 mi (4:07 / mi) +300ft 4:03 / mi
ahr:110 max:126 weight:140lbs

With Gail, north to the canal in TF. Speedy, as usual recently.

Tuesday Aug 23, 2022 #

10 AM

run/hike 10:22 intensity: (54 @1) + (1:00 @2) + (6:39 @3) + (1:49 @4) 1.0 mi (10:22 / mi) +27ft 10:07 / mi
ahr:136 max:156 weight:139lbs

"Medium distance" outing.

Monday Aug 22, 2022 #

9 AM

biking - dark blue bike 1:23:01 intensity: (1:32 @1) + (1:21:19 @2) + (10 @3) 20.68 mi (4:01 / mi) +84ft 4:00 / mi
ahr:114 max:135 weight:139lbs

With Gail, speedier than ever. :-)

Sunday Aug 21, 2022 #

10 AM

run/hike 31:11 intensity: (15 @1) + (3:02 @2) + (23:46 @3) + (4:08 @4) 2.7 mi (11:33 / mi) +288ft 10:29 / mi
ahr:142 max:157 weight:140lbs

North Mountain Road up to the power line. Jogged the flats on the way up, walked a few times on the way back just to break up the jogging. Not so bad.

Time to sign up for the Corn Maze Champs!

C • I guarantee 1

Saturday Aug 20, 2022 #

9 AM

biking - dark blue bike 1:27:07 intensity: (5:56 @1) + (1:21:11 @2) 20.2 mi (4:19 / mi) +446ft 4:13 / mi
ahr:109 max:124 weight:140lbs

With Gail, Old Deerfield, clockwise loop. Getting warm by the time we finished.

Friday Aug 19, 2022 #

9 AM

biking - dark blue bike 1:52:00 intensity: (1:16 @1) + (36:31 @2) + (1:07:33 @3) + (6:34 @4) + (6 @5) 24.34 mi (4:36 / mi) +1314ft 4:23 / mi
ahr:134 max:162 weight:140lbs

Thought I would pay homage to tomorrow's D2R2 by doing a couple of sections of dirt, and the first one, up Old Albany Road, got the better of me. Now that I think about it, it always been a bit dicey. Yeah, it's a dirt road so no big deal, but there is a lot of loose sand and gravel and you have to pay attention or you might stall.

Which I did. Just not where I thought I might, and so I wasn't ready for it. Got unclipped but not quite in time, so a bounce and roll on my side. No significant damage, other than psychological. Not supposed to be doing that.

The problem was that my rear tire was slipping, just didn't have good traction. I'd been reminded by Alex's log entry of yesterday that reducing tire pressure can help, but I hadn't actually done it.

Pushed my bike up to a flat spot, got the chain back where it was supposed to be, certainly wishing I let some air out before I'd left home, when I dawned on me, duh, I didn't need any special tools, just open the damn valve. Better late than never.

That certainly helped, though I got off the bike a couple more times where there was a lot of gravel and the prospects didn't look good. So not always dumb.

The rest was fine, including Hawks Road, also dirt but not much sand/gravel. The legs felt good, had taken two of the last three days off. Though I expect tomorrow I will feel the residue of today's efforts.

We really do need some rain. For more reasons than packing down the dirt roads.

C • Orienteering 3

Thursday Aug 18, 2022 #

9 AM

run/hike 12:11 intensity: (20 @1) + (2:04 @2) + (9:47 @3) 1.06 mi (11:30 / mi) +126ft 10:20 / mi
ahr:135 max:147 weight:140lbs

Gunn Cross Road, from Falls up to 47. It seems it's possible to "run" uphill if I break it up into short enough pieces. :-)

C • elderly drivers 1

Wednesday Aug 17, 2022 #

11 AM

biking - dark blue bike 1:26:27 intensity: (2:32 @1) + (1:23:55 @2) 20.52 mi (4:13 / mi) +274ft 4:10 / mi
ahr:113 max:127 weight:139lbs

With Gail, to the north to the canal in Turners Falls. Pleasantly cool.

Tuesday Aug 16, 2022 #

9 AM

run/hike 10:25 intensity: (1:04 @1) + (2:26 @2) + (6:12 @3) + (43 @4) 1.0 mi (10:25 / mi)
ahr:131 max:156 weight:138.5lbs

Amazing how bad my stamina is when trying to run. Though Gail reminded me that last time I started up running again it was just the same. And I was younger then.

C • Running 2

Monday Aug 15, 2022 #

12 PM

biking - dark blue bike 1:24:30 intensity: (3:28 @1) + (1:21:02 @2) 19.52 mi (4:20 / mi) +489ft 4:14 / mi
ahr:112 max:129 weight:138lbs

With Gail, across the river, more hills than usual.

Sunday Aug 14, 2022 #

10 AM

biking - dark blue bike 2:01:29 intensity: (52 @1) + (48:56 @2) + (1:10:36 @3) + (1:05 @4) 27.32 mi (4:27 / mi) +1750ft 4:12 / mi
ahr:130 max:155 weight:139lbs

Up to Shutesbury. A good bit of the climb was on dirt (mile 5 to 12, roughly), and I was feeling pretty feeble, legs very tired. Plus the road had be graded not too long ago, so no potholes but more loose gravel than usual and some areas of washboard. Not sure if it mattered, when you don't have it, you don't have it.

But the way back was nice!

Saturday Aug 13, 2022 #

9 AM

run/hike 10:37 intensity: (12 @1) + (3:29 @2) + (6:06 @3) + (50 @4) 1.0 mi (10:37 / mi)
ahr:132 max:155 weight:139lbs

Progress.

C • Track! 5
2 PM

biking - dark blue bike 1:04:46 intensity: (3:16 @1) + (45:57 @2) + (15:33 @3) 16.08 mi (4:02 / mi) +225ft 3:58 / mi
ahr:119 max:144

With Charlie and the ladies. No hurry at first, but then spent the last few miles trying to keep up. Lovely day.

Friday Aug 12, 2022 #

12 PM

biking - dark blue bike 52:04 intensity: (6:35 @1) + (45:21 @2) + (8 @3) 13.42 mi (3:53 / mi) +135ft 3:51 / mi
ahr:108 max:134 weight:139lbs

Quads had that sore/tired feeling when I put them to work, so the planned ride got quickly downsized to just a corn ride. Felt a little better coming back. Perhaps in a few more miles they would have really perked up, but I saw no need to experiment (and then find out they hadn't).

Lovely day. Breeze from the north.

Thursday Aug 11, 2022 #

9 AM

run/hike 22:18 intensity: (22 @1) + (7:45 @2) + (13:53 @3) + (18 @4) 2.01 mi (11:06 / mi) +40ft 10:53 / mi
ahr:131 max:151 weight:139lbs

Better than expected. I guess it helps that my expectations are low. A minute on, a minute off, repeat until. Words of the day were relax, gentle, smooth. Always would have been happy to stop before the minute of jogging was up. But still, pleased with how things felt.

Pleasant compared to the recent past, low 70s and dewpoint about 60.

11 AM

biking - dark blue bike 1:15:29 intensity: (1:03 @1) + (27:36 @2) + (45:59 @3) + (51 @4) 20.0 mi (3:46 / mi) +354ft 3:43 / mi
ahr:131 max:158

Same route as yesterday's ride with Gail. Good effort.

Wednesday Aug 10, 2022 #

10 AM

biking - dark blue bike 1:22:32 intensity: (6:45 @1) + (1:15:47 @2) 19.98 mi (4:08 / mi) +356ft 4:04 / mi
ahr:108 max:128 weight:138lbs

Whately-Hatfield zigzag. Less humid so certainly more pleasant.

Tuesday Aug 9, 2022 #

8 AM

biking - dark blue bike 57:19 intensity: (1:00 @1) + (35:35 @2) + (19:40 @3) + (1:04 @4) 14.3 mi (4:00 / mi) +550ft 3:52 / mi
ahr:124 max:155 weight:138.5lbs

Short ride to the north. Warm and very humid.

Monday Aug 8, 2022 #

9 AM

biking - dark blue bike 1:23:31 intensity: (2:06 @1) + (1:21:13 @2) + (12 @3) 20.11 mi (4:09 / mi) +144ft 4:08 / mi
ahr:114 max:136 weight:139lbs

With Gail, to the south, light breeze from the south. Moving right along!

Sunday Aug 7, 2022 #

9 AM

run/hike 25:17 intensity: (49 @1) + (18:25 @2) + (6:03 @3) 1.99 mi (12:41 / mi) +218ft 11:29 / mi
ahr:125 max:149 weight:138.5lbs

Hillside Road in South Deerfield, walk up, jogged a few times on the way down.

Saturday Aug 6, 2022 #

9 AM

biking - dark blue bike 2:04:00 intensity: (34 @1) + (29:12 @2) + (1:26:47 @3) + (7:27 @4) 29.91 mi (4:09 / mi) +1390ft 3:58 / mi
ahr:135 max:157 weight:140lbs

Very nice ride with Phil, better than expected in fact, even if it was warm and humid when we started, and warm and hot when we finished, and we were both rather beat even though we hadn't been going very fast. Because (1) he didn't try to bust me, (2) he let me pick the route and didn't object at all when the last few miles were flat and with the wind, (3) we were chatting all the way up Cave Hill Road and so it was as if that climb didn't really happen, and (4) he was ever the gentleman and snagged the nail with his rear tire just before I was about to run over it.

About 5 pounds less of me at the end than when we started, so need to do some serious rehydrating.

4 PM

Note

I've been making an effort to get my blood pressure down after some high readings in the last 5 months, starting with the morning in early March that I was having back surgery when the big number was about 170. Stressed, maybe? Fortunately not high enough to delay the surgery. For comparison, over the years my big number has been in the 125-135 range, a little high but reasonably stable.

I forgot about it until I went in to my PCP in May for my annual wellness visit (that's a Medicare term for an annual physical, though it actually seems quite a second-class physical as, for starters, you don't even take any clothes off). And the big number was about 150. Well, that wasn't good.

We talked a bit about what could be done. Some of the standard remedies -- lose weight, get exercise, don't smoke, don't drink much, cut down on salt in your diet -- didn't seem like they offered much room for improvement. Then there was the suggestion to reduce stress, though I don't suppose they really want you to start smoking dope or drinking more adult beverages. And then, of course, there are drugs. Lots of drugs. And it's the American way.

She said we should wait 3 months before thinking about drugs. And maybe get a machine so I could check the number regularly. And maybe less salt in the diet, because you can be taking in a lot of salt without realizing it.

So I went off and got a machine, and did some reading up on the matter, and did some experimenting with my diet. And two food things seem recommended, oats and bananas. The latter also had been immediately recommended by Gail, who seems to know so much about so many things that I have not a clue about.

So I changed the kind of bread I eat, and added bananas and a variety of other fruit. I'm not sure what I took out but it must have been something. And the big number has been coming down slowly but surely, now in the 115-125 range.

I assume that's a good thing, and that I should keep doing what I'm doing, though I can't say I feel any different. But no reason not to stick with the new program -- my new bread tastes fine, and two bananas a day is not really a hardship. If it keeps me from having to take some sort of blood pressure medicine, I'm all for it.

C • BP 19

Friday Aug 5, 2022 #

10 AM

run/hike 32:46 intensity: (1:08 @1) + (8:55 @2) + (22:31 @3) + (12 @4) 2.74 mi (11:57 / mi) +295ft 10:51 / mi
ahr:133 max:152 weight:140lbs

A bit of jogging is OK, but the biking sure is more fun.

Thursday Aug 4, 2022 #

9 AM

biking - dark blue bike 1:26:58 intensity: (11:11 @1) + (1:15:47 @2) 20.0 mi (4:21 / mi) +460ft 4:15 / mi
ahr:105 max:121 weight:139lbs

With Gail, back roads in Whately and Hatfield. Quite pleasant.

Wednesday Aug 3, 2022 #

8 AM

biking - dark blue bike 2:51:54 intensity: (1:21 @1) + (1:20:23 @2) + (1:23:11 @3) + (6:42 @4) + (17 @5) 43.75 mi (3:56 / mi) +1021ft 3:51 / mi
ahr:130 max:162 weight:140lbs

South, around the range. Getting warm, about 70 when I started, 85 when I finished. Getting tired the last 10 miles or so.

Tuesday Aug 2, 2022 #

9 AM

biking - dark blue bike 1:26:32 intensity: (1:24 @1) + (1:25:08 @2) 20.98 mi (4:08 / mi) +150ft 4:06 / mi
ahr:107 max:125 weight:139.5lbs

To the south, with Gail (who is getting speedier). Warm and humid, but we got a relatively early start, which certainly helped.

5 PM

run/hike 24:32 intensity: (1:01 @1) + (11:06 @2) + (12:25 @3) 2.01 mi (12:12 / mi) +130ft 11:30 / mi
ahr:127 max:147

Once again, little bits of running, just trying it out. Been more than a year.

Monday Aug 1, 2022 #

8 AM

biking - dark blue bike 54:17 intensity: (42 @1) + (35:30 @2) + (17:52 @3) + (13 @4) 13.75 mi (3:57 / mi) +490ft 3:49 / mi
ahr:123 max:152 weight:139.5lbs

Short ride, but some effort on the ups. Reasonably pleasant at this time of day, but humid. Sweating quite a bit by the time I was done.

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