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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending Sep 27:

activity # timemileskm+ft
  biking - dark blue bike5 6:06:30 87.03(4:13) 140.06(2:37) 2717
  hike with Gail3 4:17:21 11.18(23:01) 17.99(14:18) 1486
  orienteering1 2:14:08 7.22(18:35) 11.62(11:33) 1239
  trail running1 12:43 1.1(11:36) 1.76(7:12) 85
  Total10 12:50:42 106.52(7:14) 171.43(4:30) 5526
averages - weight:136.1lbs

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Sunday Sep 27 #

2 PM

hike with Gail 1:26:50 [1] 2.8 mi (31:01 / mi) +321ft 27:59 / mi

Also with Phil and Margi, delightful. Slowish pace was plenty hard enough to tax my battered body. :-)

As to the battered body --

The back is surprisingly mostly fine. Haven't really tested it, but in no rush to do so.

The left big toe (the non-bionic one) is pretty sore. Kicked a rock dead center at some point yesterday. Hurt at the moment, then didn't notice it until I was done, then by yesterday evening was hurting quite a lot. Took a couple of ibuprofin this morning (first of that in some time). Good enough to mange a walk. Don't think I did any lasting damage.

The quads. They did a lot more downhill running than they are trained for. Pretty sore today. But not near as bad as when I ran down Mt. Toby a few weeks back.

Tick bites. Just seeing if you're paying attention. Haven't seen a tick since maybe April.

Overall, I think things are OK. But can't do this stuff too often.

Saturday Sep 26 #

8 AM

orienteering 2:14:08 intensity: (1:21 @2) + (1:56:14 @3) + (16:33 @4) 7.22 mi (18:35 / mi) +1239ft 15:59 / mi
ahr:139 max:155 weight:136lbs

Covid-Goat at Mountain Lakes.

I hadn't been sure I'd wanted to do this. Last orienteering was in the winter, and my left calf had gone bad on me then, so no running for a long time. I had no interest in just walking the CG, so over the last month I've done little bits of running to try to gauge what was possible.

It was certainly better than when I started up with a little running last fall. At that point running for a minute without walking was a challenge. I think it's helped that I purposely do a lot of riding out of the saddle. It has at least a little relevance to running, whereas riding in the saddle has none. When I realized earlier this week that the course was only going to be up a little longer, I figured it was this weekend or never.

Wednesday was a test. Ran for just over a mile, made it the whole way without having to walk, so that was a clear success. So it was a go.

On my way a little before 6 am. Fog much of the down there, WTF. Temperature upper 60s. No fog at Mountain Lakes, but as I pulled into my VIP parking spot 10 yards from the start/finish, an equal distance from the loo, it started to rain, WTF again. Forecast had been for low 70s and sunny. Reminded me of Lincoln Gap, forecast was sunny and pleasant, got rained on for the first 45 minutes of my ride. Well, handled that, could handle this.

On my way a little after 8. I'd looked at the map some in advance, mainly looking to see if I could see a way to get some water part way around the course as I wasn't keen of carrying. Lo and behold, there was a nice route to 12 that went right by the S/F. So I left a bottle outside the car, and a Cliff Bar in case I needed it, and headed off.

Basically a good run. Best thing was probably my energy, just kept plugging away, walked when it went up, jogged when it went down, jogged in bits and pieces when it was flat. Kept that up the whole way. Glad it was over when it was, but if it been a BG instead of a CG, 3 or 4 km longer, I felt like I could have managed to keep going. The ups were never long enough or steep enough to really toast me.

What did toast me was the humidity. Dew point must have been in the upper 60s. Before long I was sweating profusely and then soaking wet. No big deal other than for my glasses, fogging up big time. It was pretty aggravating. My vision is bad enough already. Today it really sucked. I could read the map just by taking the glasses off, but my vision on the move was shaky, especially when running.

Fell once, not good, hopefully not bad. Wrenched my lower right back somewhat. Not so much that I noticed it when on the course, that's a good sign, but then I noticed it right away when I stopped. Hmmm.

Navigating? Got off to a bad start, wandered in the vicinity of #1 for a while. The rest was fine, nothing more than a slight bobble on 8. Routes were generally trying to go as straight as possible.

Glad I went. I have the feeling that I'd like to keep doing some orienteering, but not too much. It is hard on the body. But a little bit, even at the speed I'm going now where it's a different sport than it used to be, a little bit is just fine.

Friday Sep 25 #

2 PM

biking - dark blue bike 1:24:55 intensity: (7:52 @1) + (1:17:03 @2) 19.08 mi (4:27 / mi) +276ft 4:23 / mi
ahr:106 max:128 weight:136lbs

With Gail, flats south of town, except for the "wall" which she negotiated with some trepidation in advance but no difficulty in the actual doing. Sort of like Phil yesterday. We'll have to see if, like Phil and his wall, she'll opt out of ever going there again. It is true that some things are clearly worth doing once, and common sense would say that once is enough. Like Lincoln Gap.

Thursday Sep 24 #

10 AM

trail running 12:43 intensity: (11 @1) + (2:15 @2) + (10:17 @3) 1.1 mi (11:36 / mi) +85ft 10:48 / mi
ahr:133 max:145 weight:136lbs

A nice little loop, beginning of North Mountain and the single-track.

1 PM

hike with Gail 1:25:07 [1] 4.2 mi (20:16 / mi) +634ft 17:44 / mi
weight:136lbs

With C&R, and then a visit at Ratlum Mountain. Fine day!

Wednesday Sep 23 #

11 AM

biking - dark blue bike 1:19:53 intensity: (1:58 @1) + (48:32 @2) + (27:22 @3) + (2:01 @4) 19.31 mi (4:08 / mi) +946ft 3:57 / mi
ahr:127 max:159 weight:136.5lbs

Ride with Phil from his place, out to Westhampton and back. He proposed doing the climb out of Williamsburg up 143, non-trivial, said it was the only local climb he hadn't done this year. Though after a bit of discussion, it turned out he had not done The Wall this year; in fact, he had never done it. Well, that settled where we were going.

Nice day if a bit windy, in our face going out, not as much help coming back as I hoped, though often on such things there is a sizable gap between perception and reality. But none of that mattered. The Wall was what mattered. Time to take care of something he has been avoiding for a long time.

It may be steep (and it's not really that steep, I had a gear to spare) but it sure is short, and in a minute we were up, heart rates certainly not in the red zone.

That taken care of successfully, the ride back was satisfyingly mellow.

2 PM

biking - dark blue bike 1:19:20 intensity: (1 @1) + (55:30 @2) + (22:36 @3) + (1:13 @4) 17.25 mi (4:36 / mi) +305ft 4:31 / mi
ahr:122 max:136

With Gail, out to the rail trail bridge and back. NW wind, 15 or so, so a lot slower going out. Legs tired, but managed to keep up.

Tuesday Sep 22 #

11 AM

biking - dark blue bike 51:01 intensity: (1:11 @1) + (35:52 @2) + (13:50 @3) + (8 @4) 13.13 mi (3:53 / mi) +339ft 3:48 / mi
ahr:124 max:151 weight:136lbs

South Deerfield and Whately. Wind seemed to vary from NW to NE, gusty at times. Mid 50s and sunny.

2 PM

hike with Gail 1:25:24 [1] 4.18 mi (20:26 / mi) +531ft 18:14 / mi

On Mt. Toby from top of Claybrook.

Monday Sep 21 #

3 PM

biking - dark blue bike 1:11:21 intensity: (1:09 @1) + (20:22 @2) + (40:43 @3) + (5:15 @4) + (3:52 @5) 18.26 mi (3:54 / mi) +851ft 3:45 / mi
ahr:135 max:166 weight:136lbs

Afternoon ride to Leverett and Montague Center. Sunny, light breeze, low 60s. I started with my arm warmers on, figured I'd take them off after a couple miles when the hills started, but they stayed on the whole time.

I'd noticed Phil had recently done a section of uphill in Montague Center, Court Street and Taylor Hill Road, that I've run up many times and walked up a few times with Gail, but if I've ever biked up it, I don't remember.

So the plan was to do it. But as I was getting near Montague Center the alternate route, down to and along the river, very gently rolling, seemed so much more appealing. So I decided to go down to the river. But when I got to where I'd have to turn left to go up, all of a sudden the bike just turned left. What could I do? Let it go and walk home?

So up I went, a nice little climb in two parts. Croaked a little towards the end of each part, but not too bad, don't have enough endurance when climbing out of the saddle. But it was over quickly, leaving just a nice downhill and a little more along the river. In retrospect, the choice was just right.

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