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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending Aug 4:

activity # timemileskm+ft
  biking - dark blue bike7 11:17:04 159.47(4:15) 256.65(2:38) 5859
  Total7 11:17:04 159.47(4:15) 256.65(2:38) 5859
averages - weight:137.7lbs

» now

Sunday Aug 4 #

10 AM

biking - dark blue bike 2:42:56 intensity: (19:21 @1) + (2:04:33 @2) + (19:02 @3) 32.09 mi (5:05 / mi) +2950ft 4:40 / mi
ahr:116 max:142 weight:138.5lbs

With Phil, in the hills, drove up to Goshen to ride some places we hadn't been before.

Absolutely first-class outing. Rode the way Gail would have, keep shifting down on the ups, let it rip on the downs. Quads felt like they were doing some work on the hills, but I was never breathing hard. Pace suited me just right, I think ditto for Phil.

Virtually no traffic. Maybe 4 miles of dirt road. Weather was perfect. Lots of time to chat, heard all about his rogaine in Spain with Ken. Seemed like it worked out as well as could be hoped, excellent result, a good partnership, and he didn't do any damage to himself.

Highlight, of course, was a new summit, The Mount, #3 in Hampshire County. Actually, it was about as flat a summit as could be. Also, it seemed like it was on private property, and right next to a house. Further research located two reports of successful summit attempts --

"Summit appears to be very close to a home. As you walk up an unposted driveway, there is a grassy track leading south just before you get to the rocks that mark the entrance to their property. As you take this track, you will quickly notice some stone steps leading left. This path leads you to the summit, where there is a small historic home almost adjacent to the property owner's house. I saw no postings and it seemed like this was a permissible place to visit." (from April 2016)

"It is just like the first report says. There's an empty horse barn on the way i and the trail is on the right. Another year over grown so it is not being cared for. Uncomfortably close to the house. The house and 37 acres last sold in 2014 for $675,000." (from May 2017)

So there was little doubt we could handle the climb, even with some hike-a-bike, but there was certainly anxiety that we might be barked at, or yelled at, or even shot at.

We headed up the driveway with some trepidation, Phil happy to let me lead. As we got close to the barn it was clear the barn was now being used, and there was loud music coming from inside. I hopped off the bike and headed over to see who might be there. I got close to the open door, the music very loud, and yelled "Hello" several times. After a bit someone appeared, a young guy (late 60s, early 70s?), said he was hard of hearing, went to turn down the music. Chatted him up, asked for permission to make a summit attempt. Didn't take long before his tone and body language turned very welcoming. He even went to corral the dog until it got used to us.

So we went and did the summit. The first half (maybe 20-30 yards) was easy. But then hike-a-bike the second half, up some steps, over a log, through a bit of foliage, and there we were at the summit house. You could tell, sort of, that the land went down in all directions. A photo, of course, and then back out.

Stopped at the barn again, thanked the fellow again, told him we were trying to get all the high peaks of Hampshire County. I noticed he was wearing a well-worn t-shirt, Huntington Ravine it said. Turned out he had spent many years in and around the White Mountains. We had a nice chat, and then it was time to move on, one more Thank You and we were off.

And just delighted with how it had transpired. Ditto with the rest of the ride. And ditto again with the ice cream stop when we were done.... :-)

6 PM


Doing the daily roughly one/third of Sugarloaf walks. 6:30, 6:00, 5:45.

Saturday Aug 3 #

11 AM

biking - dark blue bike 1:16:25 intensity: (5:35 @1) + (1:10:50 @2) 18.9 mi (4:03 / mi) +236ft 4:00 / mi
ahr:107 max:123 weight:139lbs

A loop through the farmland to the south, doing my best to take it easy. My usual bugaboo in such efforts is going uphill, when it seems impossible not to work hard.

Sometime recently Gail had suggested I just need to go uphill at the pace she goes uphill. So today I tested that out. Only one hill on the route, passing by the west side of Mount Warner, and not much of one. As I neared the start of it I turned on the virtual reality gizmo on my bike and there was Gail just ahead of me starting up the hill. I downshifted a few times to keep from getting ahead.

She kept up some momentum for a little bit. So did I. But pretty soon she slowed, and downshifted, and slowed a little more, and downshifted more. So did I. And before too long I was at the top and my pulse had maxed at 120 and I wasn't breathing hard, and there was no lactic acid showing its ugly face. Awesome.

Got around Mount W, turned back north, now with the wind, easy-peasy, couldn't be more pleasant, even on a day where some might say it was too warm and too humid. Stopped at JJ's for corn. Contemplated my training program for a while.

Training program? Well, I'm not really training for anything. Just training because I feel better when I do. I don't seem to have a problem working pretty hard from time to time. Now maybe I can better manage to take it easy from time to time.

The rain held off until a few minutes after I got home. Clearly the spirits are happy.

Tomorrow will be different, as I get to try to keep up to Phil for a couple of hours....

Friday Aug 2 #

10 AM

biking - dark blue bike 1:24:30 intensity: (45:10 @1) + (39:20 @2) 16.88 mi (5:00 / mi) +287ft 4:56 / mi
ahr:99 max:117 weight:138lbs

With Walter, easy pace. Included an excursion down the peninsula between the Connecticut and Sawmill rivers, didn't quite make it to the end as the track was blocked enough by downed trees that it was simplest to just turn around.

Also managed to go down once, some very slick mud. I watched Walter, just ahead of me, go down and the next thing I knew I was doing the same. No harm done, just some mud on one shoe, probably going about 3 mph.

Really pleasant, weather was great as was the company.

Thursday Aug 1 #


It's been about four weeks since I started try to something about my right shoulder and also my left butt. Went to several sessions with a PT guy and got a bunch of exercises to do. And so far doing them regularly.

The shoulder has been irritated since the beginning of the year. Not near as bad as shoulders can get (based on previous experiences), but enough to try and improve things, as it had become clear that just relying on the passage of time was not going to fix things.

Exercises are a combination of range of motion stuff and strengthening, the latter using either no weights or at most a pound or two. So far there is improvement more in the former than the latter, but I am generally optimistic about both. A successful outcome would be no pain of any sort from the normal motions of daily living, and enough range of motion to be able to apply skin lotion to the parts of my back that were out of reach this winter (I could get one side but not the other). Fairly simple desires, but as you get older some things are no longer as simple as they were.

The butt has been a problem for a long time. I am not optimistic, but I am not so pessimistic that I don't think it's worth a try. A successful outcome here would be to be able to walk reasonably vigorously uphill without pain. Haven't been able to do that for quite a while.

The exercises so far are a variety of things to strengthen and very gently stretch all sorts of things. Today I added one more -- hiking up the access road to South Sugarloaf (grade is about 10%), with the intent to go as quickly as possible without setting off the pain. If it starts to hurt, back off. If that doesn't help, stop and head back. The goal being to very slowly increase the capacity (and not to just learn to work through the pain).

So today, just for my own records, parked in the lower parking lot, had a couple of minutes walk up to the start of the road, very gently, then up to the first drainage grate where the slope mellows for 50 yards. Kept backing off the pace, it seemed, but I think I managed to do it right. 6:19 up, very slow, but what matters is improvement. As I said, I'm not optimistic, but I'm willing to try.

Because, when I last went orienteering (Pound Ridge in June), I enjoyed it, but my butt was hurting a good bit. I would be nice to go orienteering again, but leave that part behind.

9 AM

biking - dark blue bike 2:14:55 intensity: (58 @1) + (28:30 @2) + (1:34:31 @3) + (10:56 @4) 35.54 mi (3:48 / mi) +1375ft 3:40 / mi
ahr:136 max:157 weight:137.5lbs

A little longer outing, and a decent effort too. Nice day, upper 70s to low 80s, lower humidity, so very pleasant. Breeze out of the north, maybe 5-10, variable as always. So certainly some work the first half heading north, and then some work the second half because it just sort of happens....

Wednesday Jul 31 #

7 AM

biking - dark blue bike 1:00:40 intensity: (53 @1) + (50:21 @2) + (9:26 @3) 15.27 mi (3:58 / mi) +217ft 3:55 / mi
ahr:121 max:150 weight:137lbs

Pleasant ride up along the river. Temperature and dew point were both about 70, the former balancing out the latter. Certainly better than going later in the day.

Had a pretty serious thunderstorm sit over us for a while yesterday, quite a few trees down, or parts of trees. None affected us, or cut off power. This morning it looked like a good bit of clean-up was going to be needed, some of it already in progress.

So when I was just about home and saw flashing lights ahead, I figured it was something storm related. Nope, just another car accident. Two cars involved, both being loaded onto tow trucks, one just by our driveway, the other about 100 yards up the road.

I got up to the house, then did what I'd meant to do and headed back down, asked the guy there if he was OK. He was. Did he need a ride somewhere -- I was heading to Greenfield in a few minutes and would be glad to take him in that direction. Nope, he was heading to Whately and the cop had already offered to give him a ride. Apparently the other guy, just off a night-shift job, had dozed off and crunched him. He said the other guy was OK too.

I certainly was impressed by the guy I was talking to. No anger, no rancor, just glad no one was hurt. Said he had good insurance, would cover a rental car. Just a generally positive attitude in circumstances that were just bad luck.

He worked for an area human services agency. My experience has been that such folks are of high character and get paid very little. He certain was the former, and I'm guessing he had to deal with the latter. A fine guy.

Tuesday Jul 30 #

8 AM

biking - dark blue bike 1:22:40 intensity: (1:04 @1) + (1:16:13 @2) + (5:23 @3) 21.9 mi (3:46 / mi) +288ft 3:44 / mi
ahr:118 max:140 weight:137lbs

So clearly the best way to keep from working too hard is to avoid any hills. Certainly worked this time.

Warm and humid, but got out early enough so it was perfectly pleasant, just I was sweating a lot. About 70 when I started upper 70s when I finished. Light breeze from the south, but enough to certainly make a difference.

Monday Jul 29 #

8 AM

biking - dark blue bike 1:14:58 intensity: (1:11 @1) + (55:48 @2) + (17:38 @3) + (21 @4) 18.89 mi (3:58 / mi) +506ft 3:52 / mi
ahr:122 max:153 weight:137lbs

Relaxed pace most of the time. It would be nice to be able to ride uphill easily, but that seems like it is only going to happen if I'm an e-bike, and maybe not even then.

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