Training Log Archive: PGIn the 7 days ending Sep 7, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | |||||||
Wednesday Sep 7, 2011 #
5 PM
orienteering 36:48 2.8 mi (13:09 / mi) +312ft 11:53 / mi
ahr:130 max:150 rhr:49 weight:146lbs shoes: x-talon 212 #2
Regular Wednesday evening renegade O- session, this time in Forest Park in Springfield, joined by Charlie and Clint and Ken Sr. Did two sprints that Phil set for a NEOC meet a couple of summers ago.
So first I did sprint 2, hanging streamers. Think I got them all in the right place, but sure was doing some bad O' in the process -- made a mess of 1 and 12, and a real mess of 10 (where a compass would have help, but still, 5 minutes on a 100-meter leg in good woods! Here's the map with my route from two years ago.
Had rained all day, so every was wet and muddy and the woods were getting dark. Very good fun.
131/1200
So first I did sprint 2, hanging streamers. Think I got them all in the right place, but sure was doing some bad O' in the process -- made a mess of 1 and 12, and a real mess of 10 (where a compass would have help, but still, 5 minutes on a 100-meter leg in good woods! Here's the map with my route from two years ago.
.jpg){kind=link}
Had rained all day, so every was wet and muddy and the woods were getting dark. Very good fun.
131/1200
orienteering 25:49 2.56 mi (10:05 / mi) +308ft 9:03 / mi
ahr:148 max:164 shoes: x-talon 212 #2
And then sprint 1, which Phil had streamered. A good bit better, though still not doing a good job of planning ahead enough. Was a little trickier because the map for me was locked in Phil's car, and he was still in the woods. But then Ali came in after her first sprint and she had the two maps back to back in her map case. So I copied the controls for sprint 1 onto my sprint 2 map. Except controls 5 and 6 weren't there, the sprint 2 map was cropped differently, so did those by memory.
Pretty solid effort. Course and route from last time.
And then drying off and changing and putting on warm clothes because it was getting chilly, and then, of course, food! Stopped at the first place we saw, Antonio's in the south end, pizza/pasta. Training and then food just seems like a natural pairing. :-)
Of course I forgot to call Gail and say I was all set for dinner. But then Alex showed up, hungry, and my dinner was available, so everything worked out just fine.
141/1200
Pretty solid effort. Course and route from last time.
.jpg){kind=link}
And then drying off and changing and putting on warm clothes because it was getting chilly, and then, of course, food! Stopped at the first place we saw, Antonio's in the south end, pizza/pasta. Training and then food just seems like a natural pairing. :-)
Of course I forgot to call Gail and say I was all set for dinner. But then Alex showed up, hungry, and my dinner was available, so everything worked out just fine.
141/1200
Tuesday Sep 6, 2011 #
3 PM
track 30:26 4.0 mi (7:37 / mi) +3ft 7:36 / mi
ahr:143 max:162 weight:136.5lbs shoes: pegasus #2
At the Eaglebrook track. Same as last week, 8 x 200 (200 jog), but I decided there was no need to try to run the fast ones as fast as I could, that anything under 50 was faster than I can race at now and would do some good. So I did those a little slower, and the slow laps a little faster. And certainly suffered less. :-)
Quite pleasant out, 60s and light rain, a lot better being cooler.
And a mile before and after.
And despite what the 305's map shows, I did it all in lane 1.
Quite pleasant out, 60s and light rain, a lot better being cooler.
And a mile before and after.
And despite what the 305's map shows, I did it all in lane 1.
Sunday Sep 4, 2011 #
Event: WCOC - Sessions Woods
12 PM
orienteering 56:51 4.46 mi (12:45 / mi) +377ft 11:48 / mi
ahr:147 max:167 weight:137lbs shoes: x-talon 212 #2
WCOC meet at Sessions Woods, hosted by George and Lyn. Red course, 6.2 km bee-line. Warm and humid.
Missed the first 5 controls, after which things got better (fortunately). Plus the heat beats me down, never have like hot days. So overall could have been worse, I suppose.
Nice course, clusters of controls with long legs between that gave the option of trail runs. Nice to not have to spend all the time in the ferns.
In the match between the studs and the babes, I think they (Ali and Pavi) beat us (me and Joe) by 11 seconds. Joe, you've got to run faster. I did my part vs. Pavi.... :-)
Controls: 118/1200
Missed the first 5 controls, after which things got better (fortunately). Plus the heat beats me down, never have like hot days. So overall could have been worse, I suppose.
Nice course, clusters of controls with long legs between that gave the option of trail runs. Nice to not have to spend all the time in the ferns.
In the match between the studs and the babes, I think they (Ali and Pavi) beat us (me and Joe) by 11 seconds. Joe, you've got to run faster. I did my part vs. Pavi.... :-)
Controls: 118/1200
orienteering 28:26 1.02 mi (27:52 / mi) +59ft 26:25 / mi
ahr:97 max:119 shoes: x-talon 212 #2
Picking up controls 1 through 6. At a slow walk.
I was thinking during part of my walk that I should try a thumb compass (and a magnifier?). Or is this dog too old to learn new tricks?
I was thinking during part of my walk that I should try a thumb compass (and a magnifier?). Or is this dog too old to learn new tricks?
Saturday Sep 3, 2011 #
Note
So my new control count started at the one-year anniversary of the first one, August 10. So far I've got:
France training -- 6
France spectator races -- 12, 12, 9, 15, 8, 10
Mt. Tom training -- 10
Norwottuck training -- 12
Total so far: 94
Goal: 1200 by WMOC next July
Special adjustment factor allowed -- every hour of mapping is worth 10 controls.
France training -- 6
France spectator races -- 12, 12, 9, 15, 8, 10
Mt. Tom training -- 10
Norwottuck training -- 12
Total so far: 94
Goal: 1200 by WMOC next July
Special adjustment factor allowed -- every hour of mapping is worth 10 controls.
11 AM
biking 1:14:30 20.33 mi (3:40 / mi) +397ft 3:36 / mi
ahr:116 max:138 rhr:54 weight:136.5lbs
Old Deerfield / River Road loop, moderate pace (actually the legs felt like they were doing some work, but the heart rate stayed very low, not sure what that combination means), partly to try to loosen up the legs, which are still quite sore, and partly to see the impact of the flooding on the local farmland, which in places was quite severe. Being 10 feet higher or lower made a big difference.
More traffic than usual in a couple of places because I-91 south is still closed between Greenfield and Deerfield, until they can be sure the bridge abutments are sound where it crosses the Deerfield River. Should be quite the traffic mess on Monday afternoon.
More traffic than usual in a couple of places because I-91 south is still closed between Greenfield and Deerfield, until they can be sure the bridge abutments are sound where it crosses the Deerfield River. Should be quite the traffic mess on Monday afternoon.
Friday Sep 2, 2011 #
5 PM
orienteering 58:05 4.02 mi (14:27 / mi) +850ft 12:02 / mi
ahr:141 max:159 rhr:52 weight:136.5lbs shoes: x-talon 212 #2
O' training at the Notch, course by Phil along the north side of the range. Legs were sore from yesterday. The plan today was to try to run a fair bit (except when it went uphill much) at a relaxed pace, and that went pretty well. Second part of the plan was to not worry about the controls -- if I found the right spot, fine; if I wasn't sure, well, just keep moving. I think I found most of them but probably not all. So a good session, thanks to Ali for the inspiration and Phil for the courses/maps.
And then food! Just down the road at a pizza place, very pleasant at an outdoor picnic table, listening to, among other things, gross stories from Phil's past.
I suggested to Gail that today's 6 controls should be part of her year-long goal of 600. She professed to be not interested. Should I start the count for her?
And I need to get my count going. I think a proper goal is 1200 by WMOC in Germany in early July.
The course, and my route (perhaps).
And then food! Just down the road at a pizza place, very pleasant at an outdoor picnic table, listening to, among other things, gross stories from Phil's past.
I suggested to Gail that today's 6 controls should be part of her year-long goal of 600. She professed to be not interested. Should I start the count for her?
And I need to get my count going. I think a proper goal is 1200 by WMOC in Germany in early July.
The course, and my route (perhaps).
.jpg){kind=link}
QR.jpg){kind=link}
Thursday Sep 1, 2011 #
6 PM
trail running 7:58 0.95 mi (8:23 / mi) +52ft 7:58 / mi
ahr:132 max:143 shoes: x-talon 212 #2
Down to Holyoke for the 5K XC race. Picked up Ali on the way, which meant we got caught in real bad traffic on Rt. 9, so got there 15 minutes early instead of 30. Just enough time for a warm-up (in which she is jogging and I am just about race pace).
trail running race 21:15 3.12 mi (6:49 / mi) +3ft 6:48 / mi
ahr:163 max:173 weight:137lbs shoes: x-talon 212 #2
Better than I expected by a good bit, I thought under 22 would be hard to do. So quite pleased, plus an age-66 record too by about 15 seconds.
Very entertaining at the start to see Ali take the lead, and she still had the last I saw, about a half-mile in. Meanwhile I was doing the best I could, and was pleasantly surprised by what the 305 said I was doing, though these days I don't trust it very much. But it said I was running about 6:45-6:50 miles, and that was encouraging, so I'm sure I hung in there better than I would have otherwise.
Legs are going to be very sore tomorrow.
Can anyone explain to me why my time for the first and third miles are different than my pace for the first and third miles?
Very entertaining at the start to see Ali take the lead, and she still had the last I saw, about a half-mile in. Meanwhile I was doing the best I could, and was pleasantly surprised by what the 305 said I was doing, though these days I don't trust it very much. But it said I was running about 6:45-6:50 miles, and that was encouraging, so I'm sure I hung in there better than I would have otherwise.
Legs are going to be very sore tomorrow.
Can anyone explain to me why my time for the first and third miles are different than my pace for the first and third miles?
trail running 16:05 1.72 mi (9:21 / mi) +20ft 9:15 / mi
ahr:144 max:153 shoes: x-talon 212 #2
Cool-down, during which legs got progressively sorer....
O' training tomorrow at the Notch at 5:30 pm. Anyone interested let me know.
O' training tomorrow at the Notch at 5:30 pm. Anyone interested let me know.