Training Log Archive: CharlieIn the 31 days ending May 31, 2013:
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Friday May 31, 2013 #
11 AM
Orienteering 18:28 1.85 km (9:59 / km) +43m 8:57 / km
ahr:132 max:152 slept:3.0 shoes: 2012 MT101 Green
Testing one of the Ratlum sprint courses. Generally satisfactory, I think.
4 PM
Orienteering 23:38 2.24 km (10:33 / km) +72m 9:06 / km
ahr:127 max:147 shoes: 2012 MT101 Green
Testing the other one. Too thick. Not that much fun. Back to the drawing board. Definitely some places I will avoid.
Thursday May 30, 2013 #
Note
slept:8.5
Long day at the hearing in RI, home too late and too tired to get any exercise.
Wednesday May 29, 2013 #
6 AM
Rowing Machine 8:55 [3] 2.0 km (4:28 / km)
slept:4.5 weight:164.8lbs
Not much time. Heading down to Warwick for blue cross rate hearing. Late night last night, too. Land trust meeting with a couple of issues that required some discussion. One involved a nice piece of property with lengthy brook frontage that has been offered to us at a very favorable price. The other involved a proposal from a graduate student at UConn to collect bear hair for DNA analysis. He wants to put up some barbed wire enclosures, with the idea that the bears will leave hair on the barbs when they go through. Interesting.
6 PM
cycling 39:35 5.31 km (7:27 / km) +14m 7:21 / km
ahr:124 max:157 shoes: 2012 Hoka Stinsons
Around Roger Williams Park. Not entirely sure if I've ever been here before. Nice place to run, but running is not a friendly activity for me right now. A lot of back and hip discomfort on the L side.
Tuesday May 28, 2013 #
9 AM
Hike 25:00 [1] 1.3 mi (19:14 / mi)
slept:7.5 weight:164.2lbs shoes: 2011 gel kayano
Busy day. Walked the dog and not much time for anything else.
Monday May 27, 2013 #
11 AM
cycling 43:57 8.67 mi (5:04 / mi) +67m 4:57 / mi
ahr:102 max:131 slept:6.5 weight:163lbs
Short easy loop in PV with Zack.
Sunday May 26, 2013 #
Event: Sessions Woods Nature Center
10 AM
Orienteering race 1:27:54 *** 8.28 km (10:37 / km) +172m 9:37 / km
ahr:130 max:171 spiked:10/13c slept:8.0 weight:163.4lbs shoes: 2011 icebugs
Very pleasant red course at Sessions. Got myself distracted going through the big new clearcut. Fascinating how different it looks. Anyway, once I was through and back in the woods, I lost contact, drifted right, went too far, and pretty soon five minutes was lost. Otherwise fine, hitting points right on. A little flummoxed on the way to 7 trying to follow a waterlogged trail and getting too far, having to climb over the big hill NE of the control, then thinking I'm looking for a 1.0 meter cliff and wondering what to make of the really big cliff in front of me. Study the clue sheet a little more. Oh, 10 meter cliff!. 9-10 I went through the woods, although it seems either the R or L trail options would be faster. Just more fun to go through the woods. Slow fighting along the W side of the stream on the way to 11, but not sure another way would be better. Bobbled 12, apparently down the spur to the NW, based on my track. Lost a minute there, I guess. Otherwise very fine, and nice to be out there.
The map.
The map.
Saturday May 25, 2013 #
Note
Tried to get some things done around the house, with mixed results, and ended up not feeling much like real exercise. A lot of it involved ladders, which seem to have gotten a fair amount heavier lately. Had also intended chainsaw work, but the drizzle kept going on and off and I wasn't that motivated.
8 AM
Hike 25:00 [1] 1.3 mi (19:14 / mi)
slept:7.0 weight:163.2lbs shoes: 2011 gel kayano
dog walk with Sassy, a bit of drizzle and coldish.
Friday May 24, 2013 #
11 AM
PT exercises 15:00 [3]
slept:7.5 weight:163.6lbs
Did some of my theraband and dumbbell exercises, and tried a few dips on the parallettes and one pushup. Parallette dips aren't as hard as real dips, because my feet are on the floor, but they were pretty challenging. A little stressful in the R triceps. Then one pushup. Much more stressful, so enough.
6 PM
Rowing Machine 23:36 [3] 5.0 km (4:43 / km)
shoes: 2012 merrell trail glove
easier pace. Need to build up gradually.
PT exercises 15:00 [3]
another set of walk's hip flexor series. Seems to be doing some good.
Thursday May 23, 2013 #
9 AM
Hike 25:00 [1] 1.3 mi (19:14 / mi)
slept:6.5 weight:163lbs shoes: 2011 gel kayano
Early up and took Rhonda to the airport for her trip to California. Then a few things to do and a dog walk with Sassy before the rain around 9. Sassy must be feeling the muggy weather. Not very spunky and needs some encouragement to keep at it.
4 PM
Rowing Machine 22:12 [3] 5.0 km (4:26 / km)
shoes: 2012 merrell trail glove
Seemed like a good idea for a rainy day. Not used to it, so a bit of discomfort here and there, particularly forearms a bit sore after.
Splits:
4:33.0
4:32.2
4:27.2
4:23.0
4:16.9
22:12.4 total. A PR for this rowing season. Of course this is the first time for this season, too.
Splits:
4:33.0
4:32.2
4:27.2
4:23.0
4:16.9
22:12.4 total. A PR for this rowing season. Of course this is the first time for this season, too.
5 PM
Gym 10:00 [3]
went out to the gym with Zack while he was doing a workout. Tried a few sets of box stepups with dumbbells - what he was doing. He did 4 sets of 6 with increasing weight. I did 2 sets with 20 lb DBs. Much harder than I expected. Then a bunch of bench presses for me, with just a 15 lb bar. Shoulder is pretty tender. Zack says it is pretty obvious my left arm is doing most of the work, so no need to use anything any heavier (although I could figure that out just from how it felt.)
C • DBs 1
Wednesday May 22, 2013 #
Note
slept:7.0 weight:164.2lbs
I've been doing walk's hip flexor stretch a lot lately, striving for 5 times a day. Also stretching the quad and working the quad and ITB with the stick. Finally a little breakthrough last night and I ironed a really persistent knot out of my quad. Maybe a little break? It had gotten to the point where even walking was pretty painful.
5 AM
Gym 20:00 [3]
started the class with Rhonda and the girls, but got distracted by a few things I needed to do.
7 AM
Gym 40:00 [3]
shoes: 2011 gel kayano
Had my own modifications. First 8-4-2 deadlifts, up to 135#. Then the next part was for time: row 1000, 50 squats, 30 ring rows. Squats were supposed to be thrusters with 45#. I did just the squats with 15, because I can't do a push press with the state of my arm. RRs were supposed to be pullups, but that is out right now, too. So it worked out ok, but my legs will be sore from the squats, I'm sure. The rowing was about 3:54. Not bad, but I don't have the wind for it that I did. I started out at 1:54 to 1:55 and feeling pretty comfortable, but gradually slid back to about 2:01 by the end.
12 PM
Running 34:46 2.65 mi (13:07 / mi) +95m 11:48 / mi
ahr:139 max:158 shoes: 2011 gel kayano
2 dog loops with Rhonda, Sassy and our friend Lindsay. Muggy.
Tuesday May 21, 2013 #
6 AM
Hike 25:00 [1] 1.3 mi (19:14 / mi)
slept:7.0 weight:163.8lbs
Dog walk with R&S. nice morning.
Monday May 20, 2013 #
Note
slept:5.75 weight:162.6lbs (rest day)
No time for anything intensive today. Big report due tomorrow, lots of calls to work on it.
I did get in some miscellaneous stretching and stick work.
Zack is home for the summer, and has resolved he wants to put on weight, so he is going into some heavy training and a high calorie diet.
I did get in some miscellaneous stretching and stick work.
Zack is home for the summer, and has resolved he wants to put on weight, so he is going into some heavy training and a high calorie diet.
Sunday May 19, 2013 #
9 AM
Orienteering 26:55 2.58 km (10:26 / km) +32m 9:49 / km
ahr:116 max:139 slept:6.25 weight:162.2lbs shoes: 2012 MT101 Green
Hanging a few controls for the meet - just the ones along trails.
11 AM
Orienteering race 1:07:03 *** 7.74 km (8:40 / km) +101m 8:08 / km
ahr:137 max:156 spiked:17/17c shoes: 2012 MT101 Green
Wasn't sure I was going to do this, but it seemed that Bill and Dave Duncan had things under control, so that gave me an opening. Fun course, lots of route choice, certainly a grand tour of the park. The woods have a lot of deadfall, so sticking to trails seemed fast, which meant a lot of route choice and a lot of going around. Fun to be out. Nice course, with a map exchange. Part 1 and part 2.
Saturday May 18, 2013 #
1 PM
cycling 1:47:00 [3] 22.9 mi (4:40 / mi)
slept:6.25 weight:162.6lbs
From Pleasant Valley up Sandy Brook Rd to the top and back, with Rhonda and Zack. I had been pretty eager the last few days to go for a ride, but today a little lethargic and out of sorts - maybe all the pollen? So we stopped at the top and turned back instead of heading on up into MA on Rte 183. Another time.
Friday May 17, 2013 #
7 AM
Gym 1:00:00 [3]
slept:7.0 weight:163lbs shoes: 2011 gel kayano
First time I've been to crossfit in a while. Greatly modified from what the others were doing. Rounds of 250 M rowing and 10 KB swings - made 13 rounds, then running. 1000M (theoretically), rest 1 min 800M, rest 1 min, 1000, rest 1 m and 800M.
Thursday May 16, 2013 #
1 PM
cycling 58:25 [3] 13.76 mi (4:15 / mi)
slept:7.25 weight:161.6lbs
Very nice to be on the bike again, first time in 2 weeks! A little jaunt from Pleasant Valley, past Riverton and out to Rte 8 with a little loop and then back. Windy, but nice and warm. Legs felt good riding, and especially after.
Wednesday May 15, 2013 #
4 PM
Running 48:33 3.96 mi (12:16 / mi) +146m 11:00 / mi
ahr:144 max:167 slept:6.5 weight:161.6lbs shoes: 2011 icebugs
Same as yesterday, 3x dog loop. Pretty hard. I think I need to find an easier route or go slower, at least for a while.
Running 3:01 0.14 mi (21:40 / mi) +1m 21:12 / mi
ahr:146 max:159 shoes: 2011 icebugs
backwards, just around the yard
Tuesday May 14, 2013 #
6 AM
Hike 25:00 [1] 1.3 mi (19:14 / mi)
slept:7.0 weight:163lbs shoes: 2011 gel kayano
Dog walk with R&S. A bit chilly today.
6 PM
Running 48:19 3.81 mi (12:41 / mi) +153m 11:16 / mi
ahr:144 max:190 shoes: 2012 MT101 Green
3 dog loops. Sassy went on first 2, but wasn't showing the proper enthusiasm, so I stashed her in the house for the last one.
I was pretty distressed by my lack of conditioning this weekend, so I am on the verge of buckling down to some training, if my legs can put up with it. This was ok, but seemed to take a long time. The usual HRM noise in the first 10 minutes.
I was pretty distressed by my lack of conditioning this weekend, so I am on the verge of buckling down to some training, if my legs can put up with it. This was ok, but seemed to take a long time. The usual HRM noise in the first 10 minutes.
7 PM
Running 5:00 [3]
backward jogging, on BP's advice via Phil's log. Odd, difficult, maybe a good idea.
Monday May 13, 2013 #
2 PM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:7.0 weight:161.4lbs (rest day) shoes: 2011 gel kayano
dog walk with R&S. Lots of homework to do, so no real opportunity for anything else.
Sunday May 12, 2013 #
9 AM
Orienteering 1:17:10 *** 6.29 km (12:16 / km) +244m 10:16 / km
ahr:135 max:157 spiked:7/12c slept:8.0 shoes: 2012 MT101 Black
Long distance brown Y at Camp Wakpominee. Nice day today. Lots of climb, and slow in the deadfall.
1, Very slow and tentative, saw the rock from a distance, but just slow on the approach.
2. Down to the trail, across E of the marsh and contoured around the hill. Not feeling great contact, but spiked it.
3. Up and over the hill and down the trail, facing all the folks coming up. Left at a bend that I thought was the sharp bend, but the track indicates I was not that far yet. Angled up the slope, picking up a skid trail for a bit on the way. I thought I was left of the big cliff, but apparently I was right of it. So I didn't find the pond on top and went up instead of down to try to figure it out. A big circle and lost about 5 minutes before heading back down, seeing Bob Lux and the pond, then getting it.
4. Easy down the hill, cliff pretty obvious, behind Bob anyway.
5. Bob showed me a clean pair of hills. I was not able to get through the deadfall that quickly. Crossed the stream and went more or less straight instead of trail around. This was really nasty and the worst climbing, sidehill, deadfall and rocks of the trip. Finally punched through to the base of the rocky cliffs and tentatively made my way down to the bag.
6. Not sure how, but I got way off to the right, finally crossing the stream R of the big earthbank, finding a way up between the big cliffs and by the little pond well R of the line, easy on compass from there. Ran into Geoman just short of the control and chatted him up briefly.
7, A bit of contouring, a bit trying to follow the line, but apparently drifted too far downhill and crossed the reentrant north of the hill near Sly Pond. Took a bit to figure it out, and then cussing as I climbed back up and over and straight to it.
8. Climbed back to the trail, instead of the better route along the marsh to the trail, then left it at a good angle and headed down. Lost a bit of time trying to figure out where I was on the stream instead of just looking at the rootstock across the stream. When I finally did that, of course, it was easy.
9, Trail to the small clearing just L of line, then angling across the stonewall and in. Easy enough.
10. Tried to go straight, but drifted and came in from the road.
11. Straight.
12. Past the sprint start, thinking about taking the trail W, but turned my mind off and went straight across on the other trail, ending up back at 9. Which wouldn't have been so bad if I had realized it was 9, but I spent about 3 minutes in panic running around in circles, until Geoman punched it and it dawned on me that I had been there before. OK, then I was able to go through the woods and find it.
13. OK, but the fight had gone out of me.
Not a very satisfying race. Too many mistakes, certainly avoidable.
Here is the map.
1, Very slow and tentative, saw the rock from a distance, but just slow on the approach.
2. Down to the trail, across E of the marsh and contoured around the hill. Not feeling great contact, but spiked it.
3. Up and over the hill and down the trail, facing all the folks coming up. Left at a bend that I thought was the sharp bend, but the track indicates I was not that far yet. Angled up the slope, picking up a skid trail for a bit on the way. I thought I was left of the big cliff, but apparently I was right of it. So I didn't find the pond on top and went up instead of down to try to figure it out. A big circle and lost about 5 minutes before heading back down, seeing Bob Lux and the pond, then getting it.
4. Easy down the hill, cliff pretty obvious, behind Bob anyway.
5. Bob showed me a clean pair of hills. I was not able to get through the deadfall that quickly. Crossed the stream and went more or less straight instead of trail around. This was really nasty and the worst climbing, sidehill, deadfall and rocks of the trip. Finally punched through to the base of the rocky cliffs and tentatively made my way down to the bag.
6. Not sure how, but I got way off to the right, finally crossing the stream R of the big earthbank, finding a way up between the big cliffs and by the little pond well R of the line, easy on compass from there. Ran into Geoman just short of the control and chatted him up briefly.
7, A bit of contouring, a bit trying to follow the line, but apparently drifted too far downhill and crossed the reentrant north of the hill near Sly Pond. Took a bit to figure it out, and then cussing as I climbed back up and over and straight to it.
8. Climbed back to the trail, instead of the better route along the marsh to the trail, then left it at a good angle and headed down. Lost a bit of time trying to figure out where I was on the stream instead of just looking at the rootstock across the stream. When I finally did that, of course, it was easy.
9, Trail to the small clearing just L of line, then angling across the stonewall and in. Easy enough.
10. Tried to go straight, but drifted and came in from the road.
11. Straight.
12. Past the sprint start, thinking about taking the trail W, but turned my mind off and went straight across on the other trail, ending up back at 9. Which wouldn't have been so bad if I had realized it was 9, but I spent about 3 minutes in panic running around in circles, until Geoman punched it and it dawned on me that I had been there before. OK, then I was able to go through the woods and find it.
13. OK, but the fight had gone out of me.
Not a very satisfying race. Too many mistakes, certainly avoidable.
Here is the map.
Saturday May 11, 2013 #
11 AM
Orienteering race 51:20 *** 2.12 mi (24:13 / mi) +85m 21:32 / mi
ahr:128 max:157 spiked:3/10c slept:8.0 shoes: 2011 icebugs
Middle distance race at Lake Moreau. Avoiding the contact lens, and decided it was not raining when I left the car, but it was raining pretty good by the time I got up to the start, and that turned out to be a disastrous eyewear choice. It was remarkable that I did as well as I did, given how little of the map I could see. Stopped a bit short on 1, but otherwise ok. Got to the right place on 2, but I had seen the cliff as being right down by the marsh, so I was a little perplexed with no cliff there. Then I figured out it was up a bit and met George M near there.
3/ By now the glasses were very badly fogged, bad enough that I had to take them off to see where I was going, and put them on and look for a dry spot to try to figure out where to go. A little right of the line around marshes, then left to get up cliff and went right to the correct dot knoll, but didn't look far enough around for the flag. So some milling around until Geoman showed up again and showed me the bag.
4. My best navigational leg. Across the slim marsh, then left of the marsh before the flag and on the slim strip between the marshes and in. Saw people coming down from the right.
5. Couldn't figure out where to cross, and it turned out I could cross the big marsh by hopping from tussock to tussock. Only problem with that strategy was I got across and tried to look at the map but my hand was empty. I had to go back about a third of the way into the swamp to retrieve the map. Then some copious wandering N of the control before mercifully figuring it out.
6. Couldn't see three marshes, so went two, and a little disappointed not to find it. Press on and it was on the third.
7. Trail to the bend, then straight across the marsh on tussocks again. More or less straight to it, but with very little confidence, and saw a flag I thought was facing too far N, and was maybe sooner than I expected it, but luckily it was mine.
8. Another pretty good leg, under the circumstances. Across the trail and the stream, up some cliffs, then looking for the highest ground and the slot in the cliffs up top. Straight to it.
9. Feeling more confident here, but stopped just short and ended up drifting right toward the marsh where I decided I had to go back up, easy then.
10. I could see how slowly I was moving when Oslug went zipping by me, but I caught back up to her at the marsh, where she was contemplating which direction to go, and I had already decided to go right. A little extra climb, but I didn't want to go through the finish.
map
3/ By now the glasses were very badly fogged, bad enough that I had to take them off to see where I was going, and put them on and look for a dry spot to try to figure out where to go. A little right of the line around marshes, then left to get up cliff and went right to the correct dot knoll, but didn't look far enough around for the flag. So some milling around until Geoman showed up again and showed me the bag.
4. My best navigational leg. Across the slim marsh, then left of the marsh before the flag and on the slim strip between the marshes and in. Saw people coming down from the right.
5. Couldn't figure out where to cross, and it turned out I could cross the big marsh by hopping from tussock to tussock. Only problem with that strategy was I got across and tried to look at the map but my hand was empty. I had to go back about a third of the way into the swamp to retrieve the map. Then some copious wandering N of the control before mercifully figuring it out.
6. Couldn't see three marshes, so went two, and a little disappointed not to find it. Press on and it was on the third.
7. Trail to the bend, then straight across the marsh on tussocks again. More or less straight to it, but with very little confidence, and saw a flag I thought was facing too far N, and was maybe sooner than I expected it, but luckily it was mine.
8. Another pretty good leg, under the circumstances. Across the trail and the stream, up some cliffs, then looking for the highest ground and the slot in the cliffs up top. Straight to it.
9. Feeling more confident here, but stopped just short and ended up drifting right toward the marsh where I decided I had to go back up, easy then.
10. I could see how slowly I was moving when Oslug went zipping by me, but I caught back up to her at the marsh, where she was contemplating which direction to go, and I had already decided to go right. A little extra climb, but I didn't want to go through the finish.
map
Friday May 10, 2013 #
5 AM
Gym 45:00 [3]
slept:7.0 weight:162.2lbs
Morning yoga class with Rhonda and the girls and special guest Leslie. Very fine, and the girls had to leave early so it was cut short to 45 minutes, which works much better with my attention span.
3 PM
Orienteering race 14:19 *** 1.22 mi (11:44 / mi) +30m 10:54 / mi
ahr:149 max:163 spiked:12/12c shoes: 2011 icebugs
Sprint course at lake Wakapominee scout camp. Very nice. Not moving fast, but no real mistakes, so I hung on for second behind PG. Lucky.
1. Started to run, but couldn't really see the trail on the map, so after a bit I stopped dead to see it, and then saw the stonewall in front of the trail, so I could keep going and spike it.
2. Up the hill, a few steps on each of the switchbacks, but very slow climbing, from reentrant on second trail segment and straight up to it.
3. Not much enthusiasm for going up and over, so went around to the left. I thought I might be losing time doing this, but had the second fastest split. I might have had the fastest, but when I saw the code I panicked and looked around, because I was expecting 143 (not having looked). Looked back at the map and saw 126 was right and punched.
4. Through the spectator area and across. Stopped to look at the small building first. Should have known better. Probably cost 8-10 seconds. Ross went by at a pretty high rate of speed.
5. Ross disappearing quickly.
6. Cut off the main trail one trail early, through the woods to the bend in the trail and down to the building. No control! Read the clue, looked at the map a little, then back to the bag. Map doesn't show much of a boulder cluster. Another 8-10 seconds.
7. Straight.
8. Started left along trail, then through the woods aiming for the clearing, hit it right on. I was going to go down the small trail, but easier to aim right for the flag.
9. Trail.
10. Trail for a bit, then cut off on the trail to 7, thinking it was the trail to 6 and left at the bend. Pretty surprised when I got to 6, but then ok.
11, 12, F, just run as fast as I still can. Worked out well for me, because the splits revealed that I was just behind Rick W after #10.
Map
1. Started to run, but couldn't really see the trail on the map, so after a bit I stopped dead to see it, and then saw the stonewall in front of the trail, so I could keep going and spike it.
2. Up the hill, a few steps on each of the switchbacks, but very slow climbing, from reentrant on second trail segment and straight up to it.
3. Not much enthusiasm for going up and over, so went around to the left. I thought I might be losing time doing this, but had the second fastest split. I might have had the fastest, but when I saw the code I panicked and looked around, because I was expecting 143 (not having looked). Looked back at the map and saw 126 was right and punched.
4. Through the spectator area and across. Stopped to look at the small building first. Should have known better. Probably cost 8-10 seconds. Ross went by at a pretty high rate of speed.
5. Ross disappearing quickly.
6. Cut off the main trail one trail early, through the woods to the bend in the trail and down to the building. No control! Read the clue, looked at the map a little, then back to the bag. Map doesn't show much of a boulder cluster. Another 8-10 seconds.
7. Straight.
8. Started left along trail, then through the woods aiming for the clearing, hit it right on. I was going to go down the small trail, but easier to aim right for the flag.
9. Trail.
10. Trail for a bit, then cut off on the trail to 7, thinking it was the trail to 6 and left at the bend. Pretty surprised when I got to 6, but then ok.
11, 12, F, just run as fast as I still can. Worked out well for me, because the splits revealed that I was just behind Rick W after #10.
Map
Thursday May 9, 2013 #
8 AM
Hike 40:00 [3] 1.5 mi (26:40 / mi)
slept:8.0 weight:162lbs (rest day)
Dog walking with R&S and our house guests Dennis, George and Leslie. Excellent company.
Wednesday May 8, 2013 #
5 AM
Gym 50:00 [3]
slept:7.0 weight:163lbs
Rhonda's morning class. A bit better than Monday, but maybe because I got there a bit late, cleaning up after the dog, who had a digestive lapse this morning, threw up her breakfast.
C • Glad 5
Tuesday May 7, 2013 #
7 AM
Hike 25:00 [3] 1.3 mi (19:14 / mi)
slept:7.0 weight:163lbs shoes: 2011 gel kayano
Dog loop with R&S. The way the day looks now, this could be it. Back to back calls scheduled.
12 PM
Running 19:20 1.7 mi (11:24 / mi) +43m 10:34 / mi
ahr:146 max:164 shoes: 2012 MT101 Green
Not much time. Just a few laps of the hospital loop, one to warm up and then three faster. A little R hamstring tweak on the first faster one, so backed off a little. A little tender now, but not bad. Gentle, gentle.
Monday May 6, 2013 #
5 AM
Gym 1:00:00 [3]
slept:7.0 weight:162.4lbs
Rhonda's morning class. First time I'm several months I think. Very hard in my current condition. Seem to have jammed my shoulder a bit when I took that hard fall yesterday.
Class would probably be a good thing for me to keep up for a while.
Class would probably be a good thing for me to keep up for a while.
Sunday May 5, 2013 #
Event: WCOC Pond Mt
10 AM
Orienteering 1:39:34 *** 8.34 km (11:57 / km) +428m 9:30 / km
ahr:134 max:167 spiked:13/17c slept:7.5 weight:162.8lbs shoes: 2012 MT101 Green
Beautiful day at Pond Mtn on the Red Course. Drove out with Bill Duncan, pleasant company. Generally finding controls fine, but navigation was a little loose. Only one big mistake, at #8, but had to look around a bit on a few of them when I got to the right general area. The only person I saw out on the course was Jenny Hawkins, Tiny Feet's grandmother. She was heading uphill toward #6 when I was going down toward 5, and then I passed her on the way down toward #7, although she had a different control there.
Compression socks kept my calf happy, but the back was aching and I wasn't able to run at all fast. 1 and 2 were fine, going on trail as much as possible. Took a hard fall between 1 and 2 and had to lay there a while until the shock of it wore off. 3 and 4 were a tough climb. All that bike riding didn't prepare me adequately for how hard that was. 5 I stopped a bit short and had to look, but just kept going and eventually got there. 6 I stopped short and looked around passing the big line of bare rock, but kept going and banged right into it. 7 I was a bit off to the left and had to stop and look until I saw it. 8 was the only significant error. I was too far right, and then climbed too much until I realized what was going on. Had a harder time coming back down! The rest were pretty unremarkable, running pretty good routes and finding them just fine. For the long leg to 13, I realized that a road/trail approach would be the fastest, but wanted to do more in the woods. I angled toward the Trail heading N and left it after the bend, contouring around the worst of the hill and going not far from 14 in the process. Very tired in the latter part, but hustled a bit to stay under 100 minutes.
The map with route. Nominal distance 6.9K, so I seem to have done a bit extra. More extra than I would have guessed.
Compression socks kept my calf happy, but the back was aching and I wasn't able to run at all fast. 1 and 2 were fine, going on trail as much as possible. Took a hard fall between 1 and 2 and had to lay there a while until the shock of it wore off. 3 and 4 were a tough climb. All that bike riding didn't prepare me adequately for how hard that was. 5 I stopped a bit short and had to look, but just kept going and eventually got there. 6 I stopped short and looked around passing the big line of bare rock, but kept going and banged right into it. 7 I was a bit off to the left and had to stop and look until I saw it. 8 was the only significant error. I was too far right, and then climbed too much until I realized what was going on. Had a harder time coming back down! The rest were pretty unremarkable, running pretty good routes and finding them just fine. For the long leg to 13, I realized that a road/trail approach would be the fastest, but wanted to do more in the woods. I angled toward the Trail heading N and left it after the bend, contouring around the worst of the hill and going not far from 14 in the process. Very tired in the latter part, but hustled a bit to stay under 100 minutes.
The map with route. Nominal distance 6.9K, so I seem to have done a bit extra. More extra than I would have guessed.
Saturday May 4, 2013 #
Note
slept:5.0 weight:164.8lbs
Lots of catching up to do for work, and spent most of the morning on that. Zack was home and hung out with him until he left around 1:30. Then I put the bikes back together in anticipation of a ride, but just as I was changing clothes, we got a call and our friends Isabel and Peter Huntington showed up, so no ride after all. It's appears to be the fruit of some of Rhonda's long term planning, as in "don't you think that Isabel and Peter would really like each other?" We'll, it seems they do, but it has taken about 5 years to get this far. And by the time they left we could barely keep our eyes open, so no ride today.
Friday May 3, 2013 #
Note
slept:6.75
Turkish Air is pretty fine. Comfortable, feeding us well, and free wi-fi. Long flight though. Left Tirane this morning at 9 am Albanian time, changed in Istanbul. Due at JFK around 5. Lovely dinner last night with our Albanian friends Marsela, Livila and Junid. Marsela brought us to the airport this morning.
Home again at 9pm, uneventful except for standing in line at JFK for an hour while immigration's computers were down.
Food in Albania was amazingly cheap as well as amazingly good. Our dinner the last night we were there, in a very nice restaurant, shared among 6 of us, and more than we could finish: arugula salad with tomatoes, cucumbers, onions and olives; several kinds of Berat olives; grilled vegetables, mostly eggplant, zucchini, tomatoes, peppers, onions; a mixed pepper and onion ragout with a creamy sauce; peppers stuffed with white cheese; feta cheese al forno with some pepper garnish; delicious lamb rib chops; maybe some other things, delicious chewy bread with plenty of olive oil; wine and sparkling water. The price? 6000 lek, including tip, or about $56 for the 6 of us.
Home again at 9pm, uneventful except for standing in line at JFK for an hour while immigration's computers were down.
Food in Albania was amazingly cheap as well as amazingly good. Our dinner the last night we were there, in a very nice restaurant, shared among 6 of us, and more than we could finish: arugula salad with tomatoes, cucumbers, onions and olives; several kinds of Berat olives; grilled vegetables, mostly eggplant, zucchini, tomatoes, peppers, onions; a mixed pepper and onion ragout with a creamy sauce; peppers stuffed with white cheese; feta cheese al forno with some pepper garnish; delicious lamb rib chops; maybe some other things, delicious chewy bread with plenty of olive oil; wine and sparkling water. The price? 6000 lek, including tip, or about $56 for the 6 of us.
Thursday May 2, 2013 #
Note
slept:8.0 (rest day)
Said a lot of good-byes and had a 3 hour bus transfer back to Tirane. Some roads are ok, some are dusty, sporadically paved and full of potholes. Drivers generally courteous, but I was really glad not to be riding that stretch. We are pretty tired, and I suppose this is a rest day, but the van ride followed by disassembling and packing the bikes didn't feel particularly restful.
During most of our cycling tour we saw only maybe 1 or 2 vehicles a kilometer, mostly trucks. A lot of the local transport is in little donkey carts in the rural south. Met many people, generally only briefly, but they were unfailingly friendly. We never had a bad meal, or even a so-so meal. We ate lots of vegetables, some lamb, some fish. Turkish coffee from time to time takes a bit of getting used to, and I am happy to stop, but many places would make us cappuccino and that was always welcome.
The physical report is that I am in better condition than when I left home. Back and hamstring much better. A new injury to the L calf, but it seems to be mending already. Saddle soreness diminished greatly after 3 days.
The more general report is that this was a very successful trip, very enjoyable. Some daunting logistics all seemed to work out fine. We fly home tomorrow.
During most of our cycling tour we saw only maybe 1 or 2 vehicles a kilometer, mostly trucks. A lot of the local transport is in little donkey carts in the rural south. Met many people, generally only briefly, but they were unfailingly friendly. We never had a bad meal, or even a so-so meal. We ate lots of vegetables, some lamb, some fish. Turkish coffee from time to time takes a bit of getting used to, and I am happy to stop, but many places would make us cappuccino and that was always welcome.
The physical report is that I am in better condition than when I left home. Back and hamstring much better. A new injury to the L calf, but it seems to be mending already. Saddle soreness diminished greatly after 3 days.
The more general report is that this was a very successful trip, very enjoyable. Some daunting logistics all seemed to work out fine. We fly home tomorrow.
Wednesday May 1, 2013 #
2 AM
cycling 3:21:06 19.88 mi (10:07 / mi) +846m 8:56 / mi
ahr:103 max:160 slept:10.0
Out from the beach at Qeparo and the biggest climb of the trip heading north toward Dhermi. At one point I was following Rhonda up a 15% section and she got off to walk. I thought I would pass her, but she started pulling away, so I walked that pitch, too. We stopped after the big climb and had lunch at a spot where we saw whole lambs being roasted on a rotisserie powered by a generator. Wonderful. We sat on a patio next to a rushing spring coming down the mountain. Then the last few miles to Dhermi, where we had another swim in the Ionian Sea, the end of the cycling.
Armand was admiring my shoes and offered to buy them, which I said would be ok, but then it seemed like the right thing to give them to him as a gift, and he was quite pleased.
Then a long bus transfer over the Llogara Pass, which would have been a beautiful ride, but very, very hard, and we were pretty done. Eventually we got to Berat, to the most beautiful hotel of the trip, and walked up to tour the old castle at the top of the hill. Another steep climb, thankfully on foot.
Armand was admiring my shoes and offered to buy them, which I said would be ok, but then it seemed like the right thing to give them to him as a gift, and he was quite pleased.
Then a long bus transfer over the Llogara Pass, which would have been a beautiful ride, but very, very hard, and we were pretty done. Eventually we got to Berat, to the most beautiful hotel of the trip, and walked up to tour the old castle at the top of the hill. Another steep climb, thankfully on foot.
6 PM
Note
When we got to Berat, Rhonda sent me to the little market next door to buy her a beer. Good Albanian beer, 100 lek for a 500ml bottle or about $.93. I picked the bottle out of the cooler and went to the counter, where the guy was talking to be animatedly in Albanian and making gestures. Seeing how dumb I looked, he asked if I spoke Italian, and then asked me in Italian to return the bottle when I was done, except he couldn't remember the Italian word for return. Ritornare? I asked, and he was satisfied. Then he asked me if I was Indian. Not sure what made him think that, but guys in Berat may not get around much. No, americano, I told him, and he seemed to think that was quite remarkable. And very happy when I showed up 15 minutes later with the empty bottle. Now that I think about it, ritornare was not the right word anyway. That is more like go back. I think we were both looking for restituare or perhaps rimettere or ricambiare. Hard to get some of these things right under pressure. All's well that ends well.