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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending Sep 25, 2016:

activity # timemileskm+ft
  biking - red bike4 7:10:31 105.52(4:05) 169.82(2:32) 6272
  road running1 20:12 2.02(9:59) 3.26(6:12) 89
  Total5 7:30:43 107.55(4:11) 173.08(2:36) 6361
averages - weight:141lbs

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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 #


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

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