Saturday Apr 30 |
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| Event: West Point
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 | orienteering 1:19:21 [3]7.7 km (10:18 / km) +365m 8:20 / km | |
| shoes: Integrators |
| Day 1 at West Point. Felt like I was running ok, not real strong but better than recent years at West Point. Routes/comments. |
| orienteering 30:00 [2] | |
| shoes: Integrators |
| Setting out flags and e-punch boxes for the sprint. Not running hard, but feeling pressed fo rtime and worked up a good sweat. Wet, and getting wetter. |
| orienteering 20:00 [2] | |
| shoes: Integrators |
| Picking up the controls/stands/e-punch boxes. Used the car a bit more so got it all done in about 40 minutes. Felt real nice to finally get a shower and dry clothes, and then we had a nice dinner with Charlie, JJ, and George and Lynn. |
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Red Y - Splits |
Friday Apr 29 |
| trail running 30:47 [3] | |
| shoes: Air Max Trail |
| A short out-and-back along Pocumtuck Ridge from the south end. |
Thursday Apr 28 |
| track 18:11 [5]4.6 km (3:57 / km) | |
| max:166 shoes: Air Max Trail |
| At the Eaglebrook track with Barry Auskern and his group, maybe a dozen in all. The faster ones were supposed to do 4 x 1200 with a 2 minute rest, the slower 4 x 1000, same rest, so we would start each one together. I was too slow for one, too fast for the other. Did 1000 the first time (3:59), too much rest, then 1200 the next three times (4:47, 4:45, 4:40), maybe 1:45 rest, still more than I'm used to. Under control, felt good, not pushing quite as hard as I do when I'm by myself.
Article in the Springfield paper. |
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| C • PR 1 |
| track 28:20 [3] | |
| shoes: Air Max Trail |
| Warm-up, not quite enough but I was late, and cool-down, which included several strides. |
Wednesday Apr 27 |
| trail running 1:02:23 [3] | |
| shoes: Air Max Trail |
| The hour loop in Greenfield, not pushing the pace (as is evident by the time). Rain, had too much on and was uncomfortably warm, though I suppose that's one way to get ready for warm weather to come. |
| nautilus machines 10:00 [1] | |
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Tuesday Apr 26 |
| trail running race 20:52 [5]5 km (4:10 / km) vdot: 47.4 | |
| ahr:166 max:176 weight:139lbs shoes: Air Max Trail |
| Northampton 5K XC race. Better than I expected, the legs seemed to have some zip. Best I did last year was 21:00. |
| trail running 28:45 [3] | |
| shoes: Air Max Trail |
| Warm-up, cool-down. Did a decent warm-up, got the heart up in the 150s.
On the cool-down I was surprised when I heard a bike coming up behind me and just before I was passed the rider said, very politely and respectfully, "Coming up on your left, sir." I hadn't realized the high esteem in which commissioners are held among the general public. |
Monday Apr 25 |
| trail running 1:14:38 [3] | |
| weight:140lbs shoes: Air Max Trail |
| On Mt. Toby, over to the gate and back. Relaxed pace, on purpose actually, though I was a little tired and not especially motivated anyway. So it was just as good I wasn't trying to do more. Main problem was getting out the door. Intended to run mid-morning, finally got going about 5 pm. |
Sunday Apr 24 |
| road running race 33:50 [5]5.0 mi (6:45 / mi) vdot: 48.3 | |
| weight:140.5lbs shoes: Air Max Trail |
| Rafters 5 Mile race in Amherst. Right about what I figured I was capable of, so neither particularly thrilled or disappointed. Splits: 6:40 (flat, up), 13:47 (flat, up), 7:01 (up, down), 6:22 (up, down sharply). Mile 2 didn't seem to be marked.
I need to figure out my schedule for the next few months, an appropriate mix of O' and trail/road races. The latter have a bit of appeal this year as it's the first year in the 60+ age group and there are a couple of course records I might go after. Got to stay healthy though.... |
| road running 28:42 [3] | |
| shoes: Air Max Trail |
| 15 minutes warm-up and nearly that after. |