Training Log Archive: CharlieIn the 31 days ending May 31, 2014:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||
Saturday May 31, 2014 #
11 AM
Orienteering race 58:51 6.16 km (9:33 / km) +276m 7:48 / km
ahr:136 max:165 spiked:7/11c slept:7.5 shoes: 2011 icebugs
Brown course (long) at Boggs Mt A meet. Mostly pretty good, with some lapses toward the end. Spiked 1, 2 and 3. Not bad on 4, but a little right and had to correct. Too far R on 5 and got on the wrong small trail, which cost a little. Back and forth with Sharon a lot. Got well ahead of her on the long trail run to 6, but then I took the trail,all the way to the yellow clearing 100 m south for the easy attack, except there were two unmapped clearings before the one with the control that stopped me for a while, and Sharon caught up again contouring. Got ahead again, but stuck in the green across the trail and had to back out, so just caught up again at #7. Overran 8 with Sharon and had to come back, and she got out much quicker. Took a long time to catch her on the small trail above 9, and then I missed the turn off, as the bends in the trail seemed a lot more subtle on the ground than on the map. Ran almost to the finish and was pretty disappointed to find myself there, so back to 9, losing about 5 min. Contour and compass to the rocky ground at 10, but there were a lot of boulders there and had to check all of them before I found it. Then easy to find the finish again. All I had to do was hang with Sharon the last few to run a 53, but moving too fast for my own good.
Map and Route
Map and Route
Friday May 30, 2014 #
Event: Boggs '14
4 PM
Orienteering 18:36 1.88 km (9:53 / km) +102m 7:46 / km
ahr:143 max:166 slept:8.0 shoes: 2011 icebugs
Brown sprint race at Boggs.
Climbing the hill on the trail to the first control was really hard. Seemed like I was barely moving. Then spiked 2, but misread the clue sheet and looking for a boulder on 3 instead of the cliff, wandered past for a bit, losing about a minute. Contoured around green on 4, but got way too low and another hill climb on a trail. Got on the ride and the unmapped extension of the ride below 5 for a while, until I figured I was just too low and climbed right into it. 6 was fine, 7 also pretty good, although I didn't see the gap in the green on the map and was a bit surprised by it when I got there. Went past #1 on purpose on the way to 8, then contoured a bit on 9, but the trail was close, so I dropped to it. More or less straight across on 10 and 11, others in the area, including Chris Brew. Trail most of the way to 12.
Map and Route.
Climbing the hill on the trail to the first control was really hard. Seemed like I was barely moving. Then spiked 2, but misread the clue sheet and looking for a boulder on 3 instead of the cliff, wandered past for a bit, losing about a minute. Contoured around green on 4, but got way too low and another hill climb on a trail. Got on the ride and the unmapped extension of the ride below 5 for a while, until I figured I was just too low and climbed right into it. 6 was fine, 7 also pretty good, although I didn't see the gap in the green on the map and was a bit surprised by it when I got there. Went past #1 on purpose on the way to 8, then contoured a bit on 9, but the trail was close, so I dropped to it. More or less straight across on 10 and 11, others in the area, including Chris Brew. Trail most of the way to 12.
Map and Route.
Thursday May 29, 2014 #
3 PM
Hike 45:00 [3] 3.0 mi (15:00 / mi)
slept:4.0 weight:163lbs
On the path behind Kathy's with Rhonda. Long travel day.
Wednesday May 28, 2014 #
6 AM
Orienteering 17:24 2.09 km (8:19 / km) +55m 7:21 / km
ahr:136 max:151 slept:5.5 weight:162.4lbs shoes: 2012 Hoka Stinsons
The other sprint course (course A), with my faithful dog. I had a massage yesterday, and while I still have some pretty significant back discomfort, this was the free-est my legs have felt in several weeks. Plenty distracted, blew by #10.
9 AM
Orienteering 18:09 2.02 km (8:59 / km) +53m 7:56 / km
ahr:137 max:148 shoes: 2012 Hoka Stinsons
In between calls, tried Course B again. I like the newer configuration better.
4 PM
Note
Distressed about the sorry state of my foot, I went to the podiatric guy for another opinion. He looked at the x-ray for a while, said, yeah, the toe is broken, and broken into the joint. Those things take a while, so no wonder it is still sore and swollen. Took some more x-rays, thinks he can do some stuff to improve it, and also to clean up the bone spur I've developed on the metatarsal. That's the area where I hurt it again at the BG. Not really eager to do anything about it right away. Too much travel planned next couple of months, so deal with it in the late fall or early winter, I guess.
Tuesday May 27, 2014 #
8 AM
Orienteering 19:06 2.05 km (9:18 / km) +78m 7:49 / km
ahr:136 max:148 slept:6.75 weight:161.2lbs shoes: 2012 Hoka Stinsons
One of the sprint courses, with Sassy. No map, of course, but also thinking about a lot of other things, and blew by #4, went back for it, then blew by #5. At least I remembered to go to the rest of them. Thinking about maybe moving a control to reduce climb. FR says 78 M, but based on the map I was thinking it looked more like 100.
Monday May 26, 2014 #
12 PM
cycling 1:39:00 [3] 22.5 mi (4:24 / mi)
slept:7.0 weight:163lbs
From PV, up Sandy Brook Rd and back. Not all that much, but longest ride so far this season.
Sunday May 25, 2014 #
Event: WCOC Ansonia Nature Center
10 AM
Orienteering race 1:38:15 *** 8.29 km (11:51 / km) +230m 10:25 / km
ahr:121 max:144 spiked:7/12c slept:6.5 weight:164lbs shoes: 2014 Mafate 2
Red Course at Ansonia, courtesy of Jim and Rich. Beautiful day, beautiful woods, challenging control points. I rode down with Bill Duncan, so very nice company as well.
However, an annoying back spasm to start out, and a very difficult time moving through the woods.
1. Through the small saddle R of the line, right of the hill before the trail, crossed the trail near the creek, R of the creek not getting too far away from it, contouring and on compass and banged right into it.
2. More or less trying to hew to the line, maybe a bit L, contouring, hit the EW trail by the walls and left at the corner to the small pond, then tried to head in the direction of the control, counting spurs, thinking I was getting close, and all of a sudden I was at the bend in the trail around the pond 200M SSE. Huh? But went downhill on compass from there, and must have been close, but a lot of up and down and side to side before stumbling on the correct reentrant. Probably a good 8-10 min lost in this foolishness, or near to it.
3. In control all the way, down the spur, through a little more marsh than I was expecting, caught the right side of the hill and slogged along until I got to it. Saw Mike Southam leaving as I got there.
4. Another ugly one, under the cliff, more or less on compass, and getting down there I ran into the unmapped bike trails and an unmapped biker, but no control, so some up and down, eventually headed the right way and ran into Bill, who had found this one but was looking for another.
5. Drifted a little low, mostly because it was easier on my foot, and then struggled to convince myself how high I needed to go to find it, so checked a few other big rocks, and got there about the same time as Bill.
6. Seemed straightforward, and thought I was more or less on compass, but I had drifted left and ran into the cliff and rocky ground 100 M left of where I wanted to be, but couldn't quite imagine that was where I was, so thought I was at the rocky ground and cliffs to the right. So climbed up, and figured out pretty quick that it was way too rocky, and what I must have done, so down the spur and right to it after all. Not much lost, a minute or so.
7. Pretty straight, followed the stone wall for a bit, left of the marsh area, saw the end of the transverse stone wall, up and around/over the hill and spiked it. Picked up Craig W there.
8. With Craig, mostly behind him as he was moving much better than I was able. R of the marsh, a little left, then up the reentrant, finding reentrants and saddles, skirting the cliffs and right in, although the bag was 15 M or so further right than I expected.
9. More or less straight, still with Craig, a little right to avoid cliffs and climb, went what seemed far enough and it was another 30 M to the left, visible.
10. Same deal, winding around the cliffs, counting the hills, right into it.
11. Craig got well ahead here, crossed the marsh and followed the trail for a bit, angled up the hill and in. Craig was just ahead. He had stayed low and came up, so I caught up a bit.
12. Along the line, crossed the trail and the stone wall and saw all the green, so went left around the green until I got on the hillside N of the control. Crossed the stream there and it was nice and open, could see the spur from a distance, although the rocks were over the side and out of sight. Got ahead of Craig here, because he had climbed a bit more before crossing the stream.
F. Sergiy Gnatiouk came by very fast. I was thinking that I used to be a guy who could sprint in at the finish.
However, an annoying back spasm to start out, and a very difficult time moving through the woods.
1. Through the small saddle R of the line, right of the hill before the trail, crossed the trail near the creek, R of the creek not getting too far away from it, contouring and on compass and banged right into it.
2. More or less trying to hew to the line, maybe a bit L, contouring, hit the EW trail by the walls and left at the corner to the small pond, then tried to head in the direction of the control, counting spurs, thinking I was getting close, and all of a sudden I was at the bend in the trail around the pond 200M SSE. Huh? But went downhill on compass from there, and must have been close, but a lot of up and down and side to side before stumbling on the correct reentrant. Probably a good 8-10 min lost in this foolishness, or near to it.
3. In control all the way, down the spur, through a little more marsh than I was expecting, caught the right side of the hill and slogged along until I got to it. Saw Mike Southam leaving as I got there.
4. Another ugly one, under the cliff, more or less on compass, and getting down there I ran into the unmapped bike trails and an unmapped biker, but no control, so some up and down, eventually headed the right way and ran into Bill, who had found this one but was looking for another.
5. Drifted a little low, mostly because it was easier on my foot, and then struggled to convince myself how high I needed to go to find it, so checked a few other big rocks, and got there about the same time as Bill.
6. Seemed straightforward, and thought I was more or less on compass, but I had drifted left and ran into the cliff and rocky ground 100 M left of where I wanted to be, but couldn't quite imagine that was where I was, so thought I was at the rocky ground and cliffs to the right. So climbed up, and figured out pretty quick that it was way too rocky, and what I must have done, so down the spur and right to it after all. Not much lost, a minute or so.
7. Pretty straight, followed the stone wall for a bit, left of the marsh area, saw the end of the transverse stone wall, up and around/over the hill and spiked it. Picked up Craig W there.
8. With Craig, mostly behind him as he was moving much better than I was able. R of the marsh, a little left, then up the reentrant, finding reentrants and saddles, skirting the cliffs and right in, although the bag was 15 M or so further right than I expected.
9. More or less straight, still with Craig, a little right to avoid cliffs and climb, went what seemed far enough and it was another 30 M to the left, visible.
10. Same deal, winding around the cliffs, counting the hills, right into it.
11. Craig got well ahead here, crossed the marsh and followed the trail for a bit, angled up the hill and in. Craig was just ahead. He had stayed low and came up, so I caught up a bit.
12. Along the line, crossed the trail and the stone wall and saw all the green, so went left around the green until I got on the hillside N of the control. Crossed the stream there and it was nice and open, could see the spur from a distance, although the rocks were over the side and out of sight. Got ahead of Craig here, because he had climbed a bit more before crossing the stream.
F. Sergiy Gnatiouk came by very fast. I was thinking that I used to be a guy who could sprint in at the finish.
Saturday May 24, 2014 #
2 PM
Rowing Machine 13:15 [3] 3.0 km (4:25 / km)
slept:7.5 weight:162.2lbs
Friday May 23, 2014 #
4 PM
Rowing Machine 22:47 [3] 5.0 km (4:33 / km)
slept:7.0 weight:162.8lbs
Thursday May 22, 2014 #
3 PM
Rowing Machine 21:10 [3] 5.0 km (4:14 / km)
slept:6.0 weight:163lbs
Nothing like a few days away from the rower to spark me up. Didn't really push until the last 1200, but came away with what is for me a pretty good time.
Split pace:
2:09.5
2:08.5
2:08.7
2:06.4
2:02.0
21:10.3
Good enough to beat my best time from last season of 21:12.9 on Jan 30. Feeling a little strain in the forearm now, so perhaps a little too much.
Split pace:
2:09.5
2:08.5
2:08.7
2:06.4
2:02.0
21:10.3
Good enough to beat my best time from last season of 21:12.9 on Jan 30. Feeling a little strain in the forearm now, so perhaps a little too much.
Wednesday May 21, 2014 #
11 AM
cycling 36:54 8.64 mi (4:16 / mi) +60m 4:11 / mi
ahr:156 max:223
6 PM
Orienteering 43:56 4.06 km (10:50 / km) +136m 9:17 / km
ahr:140 max:168 spiked:11/14c shoes: 2014 Mafate 2
Wednesday training at Mt Tom, set by PG. Very nice. Still having a hard time moving, but the navigation was fine. A few places I stopped a bit short to consult the map, but didn't go by any or get too distracted.
Now that I look at the map, only problems were at 7, where I stopped short and read the area pretty hard before continuing, and at 11 where I checked a few likely looking spots on the way. Other than that, just slow, particularly having a hard time going uphill.
Pleasant dinner afterward with the gang at the Northampton brewpub.
Now that I look at the map, only problems were at 7, where I stopped short and read the area pretty hard before continuing, and at 11 where I checked a few likely looking spots on the way. Other than that, just slow, particularly having a hard time going uphill.
Pleasant dinner afterward with the gang at the Northampton brewpub.
Tuesday May 20, 2014 #
11 AM
cycling 1:22:48 19.08 mi (4:20 / mi) +209m 4:12 / mi
ahr:123 max:218 slept:5.25 weight:163.6lbs
About as nice a day for biking as it gets, part way up Sandy Brook Rd.
Monday May 19, 2014 #
Note
slept:7.5 weight:161.8lbs
A lot of yard work today, and generally a busy day, so no training per se. Roto-tilled the garden, moved a bunch of compost around, cut a tree that had fallen on the trail.
Sunday May 18, 2014 #
Event: NEOC: Earl's Trails
11 AM
Orienteering race 2:08:17 *** 9.49 km (13:31 / km) +417m 11:05 / km
ahr:122 max:160 spiked:12/17c slept:8.5 weight:162.6lbs shoes: 2014 Mafate 2
Earl's trails Red course, set by Phil Bricker. Very nice course. I don't seem to have much sense of what is going on on that central hill. Also got way thrown off on it at the BG last year and ended up heading S off the map. This time I persisted, finally found something to relocate on. Still not sure which trails I was on when I was on them. Not too far off most of the way, but then lost it pretty badly on the far side of the hill.
1. Was ok, went by 17 to make it a little easier.
2. Thought I was fine, but I was one spur too soon, went back up for a while before figuring it out.
3. Mostly trails. Once I got to the stream I was pretty confident.
4. Idea was to climb around S side of the central hill, use trails where I could, but it took forever, and then once I finally got over on the back side I was further north than I thought, and lost another 13-14 minutes trying to find something to relocate on. Finally recognized the big trail segment where I turned around, 300 M NE of the control.
5. Again used trails a lot. Saw Sam L at the control.
6. Sam was a little right of me, and I didn't much want to follow him, so stayed left, but we converged near the control
7. Sam behind me, trying to hustle along, but I don't move very fast these days, even when I feel like I am hustling. Around the corner of the last hill and in.
8. More or less straight, seeing the shape of the land well, Becks off to the right and zoomed right into it, someone else was in front of her.
9. Everybody else was on green, so alone headed to 9 and promptly screwed it up, finally bailing out to the trail, well short of it, but maybe only 2 minutes or so actually lost in the process.
10. Stayed on trail all the way, but I knew where I was all the time.
11. A little longer, but wanted to stay on the spur. Not moving very fast.
12. A long time out to the trail, then across through the mapped yellow now a clump of beech saplings. Rock pretty visible once I got close.
13. A lot of climbing, a lot of thick hemlocky stuff, more or less executed my plan. Just really slow.
14. Once again totally flummoxed by the trails. I was two trails higher than I thought. OK once I figured it out, but went around a lot more than I had planned.
15. Easy.
16. Again, some climbing, thought I had it figured out, but stopped a little soon, looked across the brook and saw the trail segment, so then I figured it out.
17. Just slogging up the hill, saw #1 off to my right. Steve R coming up behind just as I hit the trail.
And then hustled right out because Rhonda was waiting for me, and off to have lunch with my cousin Ann in Amherst, at the Monkey Bar.
1. Was ok, went by 17 to make it a little easier.
2. Thought I was fine, but I was one spur too soon, went back up for a while before figuring it out.
3. Mostly trails. Once I got to the stream I was pretty confident.
4. Idea was to climb around S side of the central hill, use trails where I could, but it took forever, and then once I finally got over on the back side I was further north than I thought, and lost another 13-14 minutes trying to find something to relocate on. Finally recognized the big trail segment where I turned around, 300 M NE of the control.
5. Again used trails a lot. Saw Sam L at the control.
6. Sam was a little right of me, and I didn't much want to follow him, so stayed left, but we converged near the control
7. Sam behind me, trying to hustle along, but I don't move very fast these days, even when I feel like I am hustling. Around the corner of the last hill and in.
8. More or less straight, seeing the shape of the land well, Becks off to the right and zoomed right into it, someone else was in front of her.
9. Everybody else was on green, so alone headed to 9 and promptly screwed it up, finally bailing out to the trail, well short of it, but maybe only 2 minutes or so actually lost in the process.
10. Stayed on trail all the way, but I knew where I was all the time.
11. A little longer, but wanted to stay on the spur. Not moving very fast.
12. A long time out to the trail, then across through the mapped yellow now a clump of beech saplings. Rock pretty visible once I got close.
13. A lot of climbing, a lot of thick hemlocky stuff, more or less executed my plan. Just really slow.
14. Once again totally flummoxed by the trails. I was two trails higher than I thought. OK once I figured it out, but went around a lot more than I had planned.
15. Easy.
16. Again, some climbing, thought I had it figured out, but stopped a little soon, looked across the brook and saw the trail segment, so then I figured it out.
17. Just slogging up the hill, saw #1 off to my right. Steve R coming up behind just as I hit the trail.
And then hustled right out because Rhonda was waiting for me, and off to have lunch with my cousin Ann in Amherst, at the Monkey Bar.
Saturday May 17, 2014 #
Event: WCOC Gay City Meet
10 AM
Orienteering race 1:41:23 *** 8.98 km (11:17 / km) +178m 10:16 / km
ahr:117 max:152 spiked:12/14c slept:7.0 weight:164.2lbs shoes: 2014 Mafate 2
Gay City Advanced Long - nominal distance 7.1K. I felt compelled to do the long, because it was my idea to add a couple controls to the Green to make it. Really nice course by Earl. My only real error was on the third control, where I over-ran it because there was so much more water in the area. Really fun doing the short legs at the end. Woods very nice and open.
Map and route.. And then a stop for ice cream with Becks after at Fish Family Farm.
For a day that started out rainy, turned out really nice.
Map and route.. And then a stop for ice cream with Becks after at Fish Family Farm.
For a day that started out rainy, turned out really nice.
3 PM
cycling 39:14 13.98 km (2:48 / km) +49m 2:45 / km
ahr:148 max:233
With Zack, around at PV.
Friday May 16, 2014 #
7 AM
Rowing Machine 21:42 [4] 5.0 km (4:20 / km)
slept:6.5 weight:163.2lbs
This seemed like a hard effort. Still pretty sore in the legs. Also quite humid today, which is particularly difficult on the rower for me.
Thursday May 15, 2014 #
2 PM
Running 55:19 5.64 mi (9:48 / mi) +62m 9:29 / mi
ahr:138 max:153 slept:7.25 weight:165.2lbs shoes: 2012 Hoka Stinsons
Rhonda was on her way to PV to walk for an hour. Her foot is better, but back is hurting, so she is still not running. So I went along and did this. Not too lively still, and my foot is really sore.
Wednesday May 14, 2014 #
5 AM
Gym 45:00 [1]
slept:6.0 weight:164.6lbs
Rhonda's morning class. Haven't done that in a while, and feeling a bit less graceful than I remember. It was Jackie's birthday, so seemed like a good day to go.
Tuesday May 13, 2014 #
9 AM
Gym 1:00:00 [3]
slept:8.5 weight:161.6lbs shoes: 2012 Hoka Stinsons
Haven't been here in a while!
First there was a 13 minute AMRAP, alternating rowing for 18 calories (which takes me a shade over a minute) with four wall walks (from a pushup position, feet up the wall and walking back on hands until straight up). After a couple of those it was pretty clear that it would be dangerous, so I cut back to two and then to one, mixing in some pushups to kill the rest of the time.
Then 8-6-5-3-3 deadlifts. Again, no reason to go nuts with this. Last set at 125#. Plenty.
Legs more sore today than yesterday from the BG. Hamstrings particularly tight today.
First there was a 13 minute AMRAP, alternating rowing for 18 calories (which takes me a shade over a minute) with four wall walks (from a pushup position, feet up the wall and walking back on hands until straight up). After a couple of those it was pretty clear that it would be dangerous, so I cut back to two and then to one, mixing in some pushups to kill the rest of the time.
Then 8-6-5-3-3 deadlifts. Again, no reason to go nuts with this. Last set at 125#. Plenty.
Legs more sore today than yesterday from the BG. Hamstrings particularly tight today.
Monday May 12, 2014 #
11 AM
cycling 39:40 [3] 8.7 mi (4:34 / mi)
slept:5.5 weight:159.6lbs
Once around at Pleasant Valley with Rhonda. Legs surprisingly good, considering how bad they were yesterday, but tired. A nice little spin on a beautiful day.
Sunday May 11, 2014 #
Event: 36th Annual Billygoat Run
11 AM
Orienteering race 3:29:37 *** 15.73 km (13:19 / km) +478m 11:34 / km
ahr:145 max:175 spiked:18/22c slept:6.5 weight:161.4lbs shoes: 2011 icebugs
Billygoat Run at Baldwin Hill, set by J-J. A very nice course but I was a bit physically over-matched. Worst of it was I stepped wrong and crunched my foot a bit crossing the stream four minutes in. So mostly walking and walking with some difficulty. Trying to shake off the discomfort, I decided to stay on the trail to #2, skipping #1. Caught up to the leaders at the control. Then more or less on my own for a bit, passed 11 on the way to 3, but drifted way too far right and got confused by all the unmapped marshes there. Dropped a good 6 or 7 minutes until I followed the stream of runners back to the control. Then OK for a while, picking off 5, 6 and 7 without incident. Then I got in a very enjoyable conversation with Phil on the way to 8, happily ran by it, and then had a devil of a time finding it again. Another 6 or 7 lost there. Met up with Earl around there and we were together virtually the rest of the way. Again my chattiness was a problem and we muffed 10 about 3 minutes worth, as I had totally lost track of where we were. Up and over in a crowd for a bit near 11, but then seemed to have lost them again. A bit with George on the way to 12, then picked up Sharon and Sam L as we got near the marshes near 12. Hung with them pretty well to 13, 14, 15, 16, 17, all pretty successful, then they were skipping, so back on our own to 18. Getting really tired climbing up to it, then cramping badly on the way down. By this time I was pretty sure we weren't going to make it in time, struggling mightily fighting through some thick stuff on the way to the trail before 19. Stone walls were a help nearing 19. but still a bit of a death march to 20, and then George passed by on the way to 21. By this point I was even more pessimistic about pulling myself up the hill, but spiked 21 pretty nicely and tumbled straight down the hill toward the field, somehow getting ahead of George and Earl. Got to 22 with 5 minutes to spare, but then got confused around the building going to 23 and went straight and up instead of right. Got up near the fence and just really confused. Maybe it wasn't all that long, but sure felt long. Then turned back and headed toward 23, George and Earl heading out and toward the finish. Now I'm moving as fast as I can, watching the watch. Somehow got there, 3:29:37 by my watch. And barely able to move. Took a long time to get up and to the car. Very lucky to have Earl driving!
A very fine course, making excellent use of the area, and putting it all on an 8.5x11 map with no repetitive legs. But a difficult area for a long race for a guy like me.
The map and route.
A very fine course, making excellent use of the area, and putting it all on an 8.5x11 map with no repetitive legs. But a difficult area for a long race for a guy like me.
The map and route.
Saturday May 10, 2014 #
1 PM
cycling 39:06 8.66 mi (4:31 / mi) +60m 4:25 / mi
ahr:121 max:146 slept:6.5 weight:162.8lbs
Seems like the first warm day, or certainly first one in a while. Once around at Pleasant Valley with Rhonda.
Friday May 9, 2014 #
3 PM
Hike 1:01:55 4.84 km (12:47 / km) +271m 10:00 / km
ahr:100 max:136 slept:7.25 weight:164lbs shoes: 2011 gel kayano
With Rhonda and Sassy, down Doyle Rd, up the hill on the Ted Wright Trail, then back. Some good hills.
Thursday May 8, 2014 #
7 AM
PT exercises 45:00 [0]
slept:6.5 weight:165.4lbs
Some dedicated rolling, trying to diminish the knots in my legs, sandwiched around about half an hour in the hot tub. I'll do it again later.
10 AM
Hike 1:06:12 4.34 mi (15:16 / mi) +245m 12:59 / mi
ahr:101 max:147 shoes: 2012 Hoka Stinsons
Walking around the neighborhood with Rhonda. Much better than yesterday, but I don't plan to do anything much more strenuous than this before the BG. She is also on the mend, seems to be gradually recovering from a bad bout of plantar fasciitis.
Hike 23:24 1.21 mi (19:16 / mi) +48m 17:10 / mi
ahr:106 max:125 shoes: 2012 Hoka Stinsons
And then more or less a dog walk with Sassy and Rhonda. I took a bit of a short cut to catch up to them.
Trying out the new 310XT, which is totally fine.
Trying out the new 310XT, which is totally fine.
5 PM
Rowing Machine 8:58 [2] 2.0 km (4:29 / km)
Wednesday May 7, 2014 #
5 PM
Hike 25:00 [3] 1.35 mi (18:31 / mi)
slept:4.25 weight:163.8lbs (injured)
Tired today, not much sleep and a ride to Providence and back. Took Sassy for a walk. First half seemed better, but second half I was still sore in the low back and groin. Easy.
C • CH 6
Tuesday May 6, 2014 #
Note
slept:7.25 weight:161.2lbs (injured)
Lying low between here and the BG, hoping to reduce the groin inflammation. Not sure where it came from. Felt ok on Saturday. A little uncomfortable walking on Sunday, a little worse running yesterday. A lot worse rowing yesterday. Pretty darned sore this morning.
Monday May 5, 2014 #
11 AM
Running 59:50 [3] 5.62 mi (10:39 / mi) +35m 10:27 / mi
slept:6.5 weight:163.4lbs shoes: 2012 Hoka Stinsons
Started a little slow, wanted to go slow, but get back in an hour, so picked it up a bit. Back and legs still a little tender.
Double Garmin fail. The little pin holding my 310XT watch band ripped out of the case. Tried charging my old 305, but the charge only lasted about 5 minutes. Needs a new battery, which is pretty much why I bought the 310XT when I did. Considered briefly the alternatives for how to deal with this, then ordered a new 310XT from Amazon for $165 and free shipping.
Double Garmin fail. The little pin holding my 310XT watch band ripped out of the case. Tried charging my old 305, but the charge only lasted about 5 minutes. Needs a new battery, which is pretty much why I bought the 310XT when I did. Considered briefly the alternatives for how to deal with this, then ordered a new 310XT from Amazon for $165 and free shipping.
5 PM
Rowing Machine 9:20 [3] 2.0 km (4:40 / km)
Not all that comfortable. Forearm a little tender today, groin a little troublesome, too.
Sunday May 4, 2014 #
Note
slept:6.5 weight:162lbs (rest day)
Too tired to do much. Legs sore, even just walking the dog.
Saturday May 3, 2014 #
Event: WCOC Macedonia Brook Meet
10 AM
Orienteering race 1:34:36 *** 8.53 km (11:05 / km) +466m 8:43 / km
ahr:141 max:190 spiked:10/12c slept:6.5 weight:161.8lbs shoes: 2011 icebugs
Macedonia Brook Red course. Beautiful day, great woods, great course. Killer climbs. I can certainly imagine what I might be doing to prepare for this. Generally successful navigation. There are a few more stone walls out there than appear on the map, and that threw me off a bit near #4. Wobbled quite a bit getting up to #8, not really sure of where I was. Then a few just seemed to take longer than I expected, even trying to adjust for the 1:15000 map.
And then a couple of the mini-sprints set up by George. Very fun.
Rhonda came along, and also Jessica and Jonathan. Jonathan's first time, he and Jess did the Brown, and a couple of the sprints. Very fine.
Map and route.
And then a couple of the mini-sprints set up by George. Very fun.
Rhonda came along, and also Jessica and Jonathan. Jonathan's first time, he and Jess did the Brown, and a couple of the sprints. Very fine.
Map and route.
Friday May 2, 2014 #
7 PM
Rowing Machine 8:25 [3] 2.0 km (4:13 / km)
slept:6.0 weight:162lbs
I wasn't sure I was going to do anything today. Took the dog for a walk and felt a bit tired. A little stretching and so forth. But then thought I would do a short row, and then it felt ok, so I started thinking about the nice time chitown had put up, so gravitated toward that. Pretty satisfactory, I think. 8:25.4
Thursday May 1, 2014 #
11 AM
Running 1:17:46 8.65 mi (8:59 / mi) +45m 8:51 / mi
ahr:151 max:168 slept:6.0 weight:163.6lbs shoes: 2012 Hoka Stinsons
A pretty satisfying outing at Pleasant Valley, obliterating the recent years PR. Good running weather at the start, 50 deg and deeply overcast. Half an hour in a puff of warmer air and the sky lightened. I was beginning to regret the long sleeved wool shirt. But no worse as it went on. 66 and mostly cloudy at the end, with the sun out by the time I got home again.
Physically, the usual painful spots hurt, but didn't get any worse over the course of the run. Pretty nice progress.
Followed by a pretty vigorous one hour nap.
Physically, the usual painful spots hurt, but didn't get any worse over the course of the run. Pretty nice progress.
Followed by a pretty vigorous one hour nap.