Training Log Archive: CharlieIn the 31 days ending May 31, 2017:
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Wednesday May 31, 2017 #
11 AM
Running 35:41 3.17 mi (11:16 / mi) +81m 10:27 / mi
ahr:128 max:142 slept:7.0 weight:166.4lbs shoes: 2014 gel kayano
Rhonda inveigled me into a run from PV today. The back was pretty tight, and my hip flexors were sore, so kind of a struggle. Either this is going to get a bit easier, or I am going to have to give up on it. It is almost at the point where running doesn't get me there faster than walking. But I do seem to have some better days.
Tuesday May 30, 2017 #
6 AM
Gym 1:00:00 [1]
slept:7.5 weight:166lbs
In the gym with Eric, who was gratified I didn't come back from Greece broken. Usual sort of stretching, core, deadlifts.
8 AM
Gym 30:00 [3]
3 rounds, 5 exercises. 1 minute each: Bosu push-ups, tricep pulldowns, bent over dumbbell rows 20#, TRX curls, plank.
4 PM
Running 33:47 4.04 km (8:22 / km) +197m 6:44 / km
ahr:139 max:163 shoes: 2014 gel kayano
Sassy went along for the first one. She doesn't usually like to run anymore, so kind of a surprise she came. Maybe I just go slowly enough now for her!
Monday May 29, 2017 #
1 PM
Rowing Machine 22:19 [3] 5.0 km (4:28 / km)
slept:7.0 weight:165.6lbs
Hadn't done a 5k in a while, and approached it with a bit of trepidation. Clark seems to do it almost every day, so that gave me a bit of motivation. Anyway, resolved to take it easy and it went pretty well, never getting ahead of myself.
Splits
2:17.1
2:15.6
2:14.6
2:12.9
2:09.4
22spm, a nice controlled pace.
Splits
2:17.1
2:15.6
2:14.6
2:12.9
2:09.4
22spm, a nice controlled pace.
4 PM
Orienteering 35:14 3.97 km (8:52 / km) +173m 7:17 / km
ahr:139 max:152 shoes: 2014 gel kayano
Pretty slow, but at least I made it around. I need to do some running if I am going to keep going to o-meets, as ungainly as it is. Slowed a bit also by wet conditions, including new growth slapping me in the face on the trails. I will bring clippers next time I walk the dog.
Sunday May 28, 2017 #
1 PM
Gym 40:00 [1]
slept:6.0 weight:164.6lbs
In the gym with Matt, Ching-Hua, Tai and my niece Michelle. Lots of different things going on, but I did 5x10 DLs, some hamstring GH raises, pushups of different kinds, squats, pullups, etc.
3 PM
Running 19:12 1.25 mi (15:21 / mi) +72m 13:01 / mi
ahr:128 max:150
1 dog loop with Matt, Miichelle and Rocky. Felt really hard.
Saturday May 27, 2017 #
2 PM
cycling 1:33:19 20.14 mi (4:38 / mi) +522m 4:17 / mi
ahr:126 max:163 slept:6.5 weight:165.6lbs
Jet lag gradually improving.
Ride from the house past Ski Sundown, up 219 across the dam, Beach Rock, 181 to 20 and down to PV where Zack picked me up. This is a really nice ride, and one I did quite a few times last year. Felt pretty good.
Ride from the house past Ski Sundown, up 219 across the dam, Beach Rock, 181 to 20 and down to PV where Zack picked me up. This is a really nice ride, and one I did quite a few times last year. Felt pretty good.
Friday May 26, 2017 #
5 AM
Gym 55:00 [1]
slept:6.5 weight:168.2lbs
Rhonda's morning class.
5 PM
Rowing Machine 9:19 [2] 2.0 km (4:40 / km)
Thursday May 25, 2017 #
12 PM
Rowing Machine 9:00 [2] 2.0 km (4:30 / km)
slept:6.0 weight:169.6lbs
Pretty tired today after the travel yesterday, so this was a bit of a struggle. I had thought about going longer, but had the wisdom to just go for 2K, and I did not have much spunk.
Report on the bike ride. Generally less strenuous than the previous tours we did the last few years, in Tuscany, Albania, Slovenia, Sicily. Nice weather, good companions, but it seems that the general trend is that people are getting older. Chuck and Judy, the tour organizers, are 67 and 68 now. Of the 14 clients, 5 were 55-64, the rest at or around 70 except for one charming lady of 82. Six of us were on e-bikes, or they would not have been able to have done it, or at least not had much fun at it. A little more waiting around than on prior iterations, too. Ate well, and I am up 3 lbs or so as a result. Great scenery, made me eager to think about another excursion to Greece one of these days.
Report on the bike ride. Generally less strenuous than the previous tours we did the last few years, in Tuscany, Albania, Slovenia, Sicily. Nice weather, good companions, but it seems that the general trend is that people are getting older. Chuck and Judy, the tour organizers, are 67 and 68 now. Of the 14 clients, 5 were 55-64, the rest at or around 70 except for one charming lady of 82. Six of us were on e-bikes, or they would not have been able to have done it, or at least not had much fun at it. A little more waiting around than on prior iterations, too. Ate well, and I am up 3 lbs or so as a result. Great scenery, made me eager to think about another excursion to Greece one of these days.
Wednesday May 24, 2017 #
Note
slept:7.0
Long travel day. Left Nafplio at 7:30 am, arrived home 8 pm, 7 hrs time change.
Tuesday May 23, 2017 #
12 PM
cycling 2:07:59 25.62 mi (5:00 / mi) +359m 4:47 / mi
ahr:105 max:152 slept:7.5
Started with a van transfer to Epidauros, where we saw the great theater and other classical period ruins. It was the main stomping grounds of Asclepius, the father of medicine and healing.Then we took a mostly downhill but partly uphill ride through some remote terrain, steep and switchbacky in parts, ending up at the sea for lunch in a beautiful place where we swam in the sea first, then sat on an outside dining area over the sea, beautiful blue, and had the kind of lunch I dreamed I might have. Greek salad, of course, and then pickled octopus, gavros (fried smelts), fried sardines, calamari, and the best - large grilled octopus tentacles as big around as my thumb. Those were really good! Then another 12 miles or so home, where it was time to pack the bikes.
Monday May 22, 2017 #
8 AM
cycling 3:05:34 31.6 mi (5:52 / mi) +313m 5:42 / mi
ahr:93 max:159 slept:7.0
Loop from Nafplio. Lovely sunny day. About 20K through orange groves and olive groves to the start of the climb to Mykenae, prehistoric acropolis, burial grounds, legendary home of Agamemnon, he of Trojan war fame. Featured the giant burial mounds ascribed variously to him and to his father, and to Clytemnestra his faithless wife, but as to whether they were real or legendary people, and why they have dated his father's tomb to 200 years later than his wife's, hard to say. Anyway, lots of the fortifications including the famous Lion's Gate made for an interesting walk around.
The climb itself was pretty stimulating on the way up, and then again on the way down. Very nice lunch in a restaurant at the bottom of the hill, with the best part the lovely baked tomatoes stuffed with rice. The ubiquitous Greek salad was pretty great too. Then a return on a different path, also through the orange and olive groves and back to Nafplio. This was my best day physically.
The climb itself was pretty stimulating on the way up, and then again on the way down. Very nice lunch in a restaurant at the bottom of the hill, with the best part the lovely baked tomatoes stuffed with rice. The ubiquitous Greek salad was pretty great too. Then a return on a different path, also through the orange and olive groves and back to Nafplio. This was my best day physically.
10 AM
Hike 52:11 [0] 1.97 mi (26:33 / mi) +87m 23:20 / mi
Not back long and then we headed out for a walk along the coast to a beach for a pleasant dip (at least for me, as Rhonda decided it was too cold). Very refreshing. From the water I realized that it was much shorter to go by the bottom of the stairs to the Palamidi, and so we went that way.
Then just as we got back our tour mate Jane was heading out. Jane is quite a hoot. 82 years old, rides an e-bike, very spunky, but she was pretty afraid she was going to get lost going out for ice cream. She had a map and some instructions from the front desk, but was kind of stressed, so I went with her, and had a little nocciola ice cream while I was at it. She was most pleased. She was a professional dancer, still quite graceful.
Then just as we got back our tour mate Jane was heading out. Jane is quite a hoot. 82 years old, rides an e-bike, very spunky, but she was pretty afraid she was going to get lost going out for ice cream. She had a map and some instructions from the front desk, but was kind of stressed, so I went with her, and had a little nocciola ice cream while I was at it. She was most pleased. She was a professional dancer, still quite graceful.
Sunday May 21, 2017 #
Event: WCOC Osbornedale State Park
9 AM
cycling 1:44:30 18.6 mi (5:37 / mi) +211m 5:26 / mi
ahr:100 max:154 slept:7.5
Sunny day, ride to Nafplio along the coast. Pretty spectacular. One glitch along the way when two of the group missed a turn and continued on for about 10K, apparently oblivious to the fact that nobody was with them. They had their phone turned off to save on connection charges. It took about an hour to track them down, while the rest of us had coffee and hung around. Still doesn't seem clear to them that they had done anything wrong. But anyway, a nice lunch looking out over the beach, and on into the hotel.
3 PM
Hike 1:24:05 1.97 mi (42:38 / mi) +352m 27:26 / mi
ahr:102 max:141
After a short break, Rhonda and I climbed to Palamidi Fortress, a good steep climb up what they say is 999 stairs from the town. Pretty challenging after 4 days on the bike. Anyway, spectacular views, a bit of history. It looks really old, but apparently dates from the 1700s, and reached its greatest fame when the Greeks took it over from the Ottomans during the Greek war of independence in 1822.
Saturday May 20, 2017 #
9 AM
cycling 3:37:53 38.97 mi (5:35 / mi) +434m 5:24 / mi
ahr:95 max:168 slept:8.0
Very fine ride from Tripoli to Paralio Astros, from the mountains to the sea. Stopped in the ancient town of Tegea for a while, seeing the museum, the temple of Athena Alea, the ancient theater mostly under the 1000 year old Byzantine Church. Then stopped at the head of a big valley at a small church for a picnic lunch. Wind turbines on one of the ridges, Scotch broom everywhere with its clusters of yellow flowers, olive trees, pretty great. Then a long swooping downhill including a tunnel on what appears to be a new road, with the temperature rising as we got further down. Eventually into Paralio Astros, where there was some harbor sightseeing, some hanging around at an ice cream shop, before the last steep climb to our beautiful inn. The climb was advertised for quite a while, and most of the folks were intimidated enough not to try it. I would say not quite as steep as our own Devil's Elbow, but maybe twice as long, so definitely a challenge. Interesting that the more gentle climbs play hob with my R quad, but a steeper one like that actually feels pretty good (at least when it is over). Beautiful suite, with balconies on 3 sides, sitting room bathroom and two bedrooms (a little overkill). They met us on arrival with beer, wine and snacks. Pretty nice.
Friday May 19, 2017 #
10 AM
cycling 3:12:42 30.65 mi (6:17 / mi) +275m 6:07 / mi
ahr:91 max:153 slept:6.0
Loop ride, mostly flattish, starting and ending from the Palatino Hotel in Tripoli and heading out to Manteneia. Quite a few lengthy stops along the way. Beautiful day, springlike. A little worried about sun exposure, but kept re-applying sun screen and it worked out ok. First stop was at a strange church, apparently built by a somewhat mad visionary about 50 years ago, a mixture of styles, classic Greek, Roman, Byzantine, his own ideas. Then off to the archaeological digs, part of the old city state of Manteneia, one of the four oldest city states of the Pelopponese. Some more riding, and then a trip to a pretty fine looking cave system, where we got a pretty extensive tour. Then a wine tasting and lunch at a small local winery, with a presentation on the wines by the sweetest young lady, daughter of the proprietors. Lunch was what sounds like pasticcio, but is more like a lasagne with macaroni noodles instead of flat ones. By now my R quad was throbbing quite a bit, so kept to my lowest gears on the way back from there.
Dinner was buffet, not really remarkable, except for the dessert, a walnut honey cake which we garnished with a bit of yogurt. Fabulous. Even the ordinarily dessert averse Rhonda was having some, and with enthusiasm.
Dinner was buffet, not really remarkable, except for the dessert, a walnut honey cake which we garnished with a bit of yogurt. Fabulous. Even the ordinarily dessert averse Rhonda was having some, and with enthusiasm.
Thursday May 18, 2017 #
Note
slept:5.5
Interesting conversation last night. Our local guide Christos was talking about Greeks going on vacation, said "activities" like biking, running, hiking were not all that popular. I mentioned that the most successful long distance runner of modern times is Greek. He said, oh, Yannis Kouros? He lives in my town, I know him. And then had a few anecdotes.
11 AM
cycling 1:46:11 10.8 mi (9:50 / mi) +388m 8:51 / mi
ahr:110 max:156
First half of today's ride, from Vytina to Piano. Very cold, a little spitting, alpine conditions. Started with a pretty vigorous climb for about 4 miles, switchbacks through Alpine forest with thick conifers, then a descent until we went by the small road up into the town where we stopped for lunch. Beautiful countryside, very green, not at all what we had expected from Greece, and wearing all the clothes we brought. Nice views of the valley from a balcony behind the church. We saw a bent old lady with her donkey, going up the steep hill to the upper town holding onto the donkey's tail.
We are eating a fair amount. Lunch included spanakopita, skewers of grilled pork, lots of feta, yogurt, olives, a greek salad, etc.
We are eating a fair amount. Lunch included spanakopita, skewers of grilled pork, lots of feta, yogurt, olives, a greek salad, etc.
2 PM
cycling 1:29:33 13.55 mi (6:37 / mi) +159m 6:23 / mi
ahr:109 max:157
Then the rest of the ride down to Tripoli, our lodging for the next two nights. Down for quite a bit, then a fairly stiff climb up and over a ridge and the final descent to town, riding together through the city streets to the hotel.
There are 6 e-bikes on the trip and 8 clients on regular bikes, plus the local guide and the tour operators Chuck and Judy on their tandem. Christos the guide is pretty much the strongest, although one woman Kate from Oklahoma might get away from him if given the chance. We are fairly strung out. I am the next strongest on the uphills, but when they are long some of the e-bikes come and pass me. None of them are catching Kate, though. On the downhills, John from LA is close to Kate, and I am next but a ways back. The e-bikes are a fair amount slower on the downhills. Then not too far back from me are Rhonda and Kate's husband Cade. Chuck and Judy are very strong, but they keep the rear to make sure everybody is making it.
There are 6 e-bikes on the trip and 8 clients on regular bikes, plus the local guide and the tour operators Chuck and Judy on their tandem. Christos the guide is pretty much the strongest, although one woman Kate from Oklahoma might get away from him if given the chance. We are fairly strung out. I am the next strongest on the uphills, but when they are long some of the e-bikes come and pass me. None of them are catching Kate, though. On the downhills, John from LA is close to Kate, and I am next but a ways back. The e-bikes are a fair amount slower on the downhills. Then not too far back from me are Rhonda and Kate's husband Cade. Chuck and Judy are very strong, but they keep the rear to make sure everybody is making it.
8 PM
Note
Dinner was a rather dragged out affair, little local place several blocks from the hotel, lots of rounds of salad and appetizers, greek salad, lettuce salad, some baked cheese, very hot, zucchini fritters, french fries, some other things. Then main course was pureed eggplant with stewed beef and shaved cheese. OK, not that compelling to me. By then the smokers were in full force in the restaurant and we felt pretty chased out. Good because it was late anyway. According to Christos, the EU has tried to crack down on indoor smoking, but the Greeks won't have any of it, won't pay the fines, won't modify their behavior, etc.
We are also getting quite a bit of Greek history from Christos, getting lots of info on the war of independence from the Ottomans in 1821, seeing the monuments to the local heroes of the war, etc.
We are also getting quite a bit of Greek history from Christos, getting lots of info on the war of independence from the Ottomans in 1821, seeing the monuments to the local heroes of the war, etc.
Wednesday May 17, 2017 #
Note
slept:7.0 (rest day)
Transition day. Van transfer first to Tripoli where the others were fitted for bikes, and then up into the mountains to Vytina, where we assembled our bikes and pretty soon it was time for dinner. The bikes take about an hour each to assemble (and of course an hour each to disassemble at the end). Lovely to have them once we are riding, but I'm not sure I am up for transporting them again on some future trip.
Dinner was pleasant, getting to know the other riders, a congenial bunch. Turns out that one of them (from Denver) knows Jonathan, our daughter Jess's husband and his parents and siblings.
So dinner. Spanakopita, olive tapenade to spread on tasty bread, some really excellent orzo and mushrooms, excellent salad with tasty local lettuce, balsamic and feta, beef with mashed potatoes, and a yogurt and honey dessert with pistachios. Fine, but we are still wanting fish!
Dinner was pleasant, getting to know the other riders, a congenial bunch. Turns out that one of them (from Denver) knows Jonathan, our daughter Jess's husband and his parents and siblings.
So dinner. Spanakopita, olive tapenade to spread on tasty bread, some really excellent orzo and mushrooms, excellent salad with tasty local lettuce, balsamic and feta, beef with mashed potatoes, and a yogurt and honey dessert with pistachios. Fine, but we are still wanting fish!
Tuesday May 16, 2017 #
9 AM
Hike 2:18:00 [0] 6.0 km (23:00 / km)
slept:8.0
A more thorough exploration of Philoppapos park, including the Pnyx, cave of Pan, observatory, road through Koile and Koilon. Nice walk.
2 PM
Hike 2:00:00 [0] 5.0 km (24:00 / km)
After a pleasant lunch at El Greco, where we split a Greek salad and grilled sardines, followed by a complimentary piece of ketaifi custard that totally charmed Rhonda, not usually one for desserts.
Explored the Areopagus, hill between the Acropolis and the Pnyx, and then crossed over by the Roman Agora, through the gantlet of shops and restaurants and then S of the main street in the area to Hadrian's Arch and the massive Corinthian columns of the temple of Olympian Zeus.
In the shops area there was a business that allowed one to sit with one's bare feet in an aquarium where small fish nibbled on the feet, presumably quite entertaining judging from the customers' expressions.
Explored the Areopagus, hill between the Acropolis and the Pnyx, and then crossed over by the Roman Agora, through the gantlet of shops and restaurants and then S of the main street in the area to Hadrian's Arch and the massive Corinthian columns of the temple of Olympian Zeus.
In the shops area there was a business that allowed one to sit with one's bare feet in an aquarium where small fish nibbled on the feet, presumably quite entertaining judging from the customers' expressions.
Monday May 15, 2017 #
9 AM
Hike 2:30:00 [0] 6.6 km (22:44 / km)
slept:8.0
From the hotel, mostly to the E of the Acropolis, taking in several of the other archaeological sites. We had bought a combo pass that covered about 7 of them. They do blend together after a while.
The R leg is not doing well, so returned to the room to dose myself with advil, stretch and roll it.
The R leg is not doing well, so returned to the room to dose myself with advil, stretch and roll it.
2 PM
Hike 1:15:00 [0] 3.5 km (21:26 / km)
Back out with the general intention to walk through Thyssion and around the Acropolis. We got distracted by a nice looking Byzantine church, and then by a back entrance int the park that contains the hills of Pnyx and Philopappas. That was really a nice walking place, lots of archaeological excavations, but one needs a fair amount of imagination to understand what was there in antiquity. Rhonda was hungry, so we repaired to our new favorite restaurant.
4 PM
Hike 1:15:00 [0] 4.3 mi (17:27 / mi)
Then back out for a more thorough exploration of the park of Philopappas, some great views, particularly from the eponymous monument, and many, many ancient places including the old road through Koile, the so-called prison of Socrates. And by then getting tired again, so we went back to the hotel. Some of the other bike trip people appear to have arrived, but we won't meet up until tomorrow.
Sunday May 14, 2017 #
1 PM
Note
slept:2.0
Padding around a bit of Athens from our hotel. Hot and very bright. Little shade on the Acropolis. Then back by the excellent El Greco restaurant, where we had roast sea bream and giant prawns in a sauce with tomatoes, capers, feta, roast vegetables, all perfect. There was a large family party going on. Mother's Day, or just Sunday. All the women, young and old, dressed in black. Man of the men, too, now that I think about it. And then back to the hotel to nap off the jet lag.
Saturday May 13, 2017 #
9 AM
Rowing Machine 8:59 [3] 2.0 km (4:30 / km)
slept:7.0 weight:167.6lbs
Thought I would try 5K, but I wasn't feeling it after about 1K, and just dropped out when 2K rolled around.
Friday May 12, 2017 #
6 PM
Rowing Machine 8:48 [3] 2.0 km (4:24 / km)
slept:7.0 weight:166.6lbs
Thought I might get out for something more substantial, but too busy packing, working, etc.
Thursday May 11, 2017 #
Gym 30:00 [3]
circuit workout with Eric and Rhonda, 5 exercises, 1 minute each, 3 rounds, and some warming up before.
one arm TRX rows,
shoulder taps
kettlebell squats
one arm pull downs
one leg standups from bench
one arm TRX rows,
shoulder taps
kettlebell squats
one arm pull downs
one leg standups from bench
6 AM
Gym 1:00:00 [3]
slept:6.0 weight:165.6lbs
In the gym with Eric, stretching, core, 5x 8 DLs with 85#, some squats, planks
7 PM
Rowing Machine 8:24 [4] 2.0 km (4:12 / km)
Gym, then work the rest of the morning, lunch with Francesca, which lasted a while, then packed up the bikes for our trip on Saturday, so not much time for a bike ride, a walk or a run. This was a pretty good effort for my first try in the new age group.
Splits:
2:08.3
2:07.3
2:06.6
2:01.9
8:24.0
I was curious to see what would happen with the Concept II rankings, and I see now that ranking this piece knocked me out of the 60-69 ranking, so I guess you can't straddle a year like that. So now 7th out of 22 in my new group, just 0.3 seconds out of 6th, but a fair way from the top 5.
Splits:
2:08.3
2:07.3
2:06.6
2:01.9
8:24.0
I was curious to see what would happen with the Concept II rankings, and I see now that ranking this piece knocked me out of the 60-69 ranking, so I guess you can't straddle a year like that. So now 7th out of 22 in my new group, just 0.3 seconds out of 6th, but a fair way from the top 5.
Wednesday May 10, 2017 #
5 AM
Gym 55:00 [3]
slept:7.75 weight:166lbs
Rhonda's morning class. A bit clumsy and sore this morning.
12 PM
cycling 38:21 8.63 mi (4:27 / mi) +229m 4:06 / mi
ahr:118 max:144
One loop around from PV, with Rhonda.
Tuesday May 9, 2017 #
6 AM
Gym 1:00:00 [3]
slept:7.5 weight:167.4lbs
Usual stuff with Eric. Fairly tender in low back and especially R adductor, L quad just above the knee. 5x8 DLs 80#, otherwise mostly stretching, bands, floor exercise.
4 PM
Rowing Machine 8:31 [3] 2.0 km (4:16 / km)
Thought I might ride my bike, but couldn't get myself going, so this instead. Not bad. A long ways to go. A new best for the fledgling rowing year, and unlikely to do any better, as I only have one more day in the age group.
Monday May 8, 2017 #
Note
slept:5.5 (rest day)
Yesterday was pretty hard for me, and cold enough today that I couldn't get too enthusiastic for a bike ride, so a rest day, and maybe more sleeping tonight.
Sunday May 7, 2017 #
Event: Billygoat 2017
10 AM
Orienteering 3:04:20 14.58 km (12:39 / km) +683m 10:15 / km
ahr:128 max:159 slept:6.75 weight:167.8lbs shoes: 2014 icebugs
Billygoat! Map and route.
Nice course at beautiful Ward Pound Ridge. My R leg was a little cranky before the start, so really didn't know what to expect, except not much running. 1. Skipping #1 looked really promising, but I just didn't want to be stuck that early with no remaining skip. A quick look left me with only 10 and 14 as other reasonable possibilities, and 14 seemed best if I didn't want to blow it all on 1. So along behind and in the middle of a big crowd.
2. Settled in with Paul Bennett and Paul Regan, in a pack that was growing pretty rapidly. 2,3,4 all pretty straightforward. By then we had picked up Eric Bressler, Peggy, Sam Levitin, Susie, some others. 5 was a nice leg, R of line across the hill, hugging L edge of the marsh until the white slot that took us right into the control.
Going to 6 I tweaked my R adductor pretty good when I stumbled a bit, and it ached the rest of the way. Getting a little frustrated with the size of the pack, now about 15. I was generally at the back because I wasn't doing any running, but couldn't go as fast as I wanted in the woods because of the crowd, had trouble keeping up when it was open or on trail. 7 was fine, a bit R of line. For 8 I was just following the groups and a bit bummed when I realized we were below the big hill in the green, instead of coming in along the marsh. Nasty climbing through the laurel. When we popped out on the trail between 8 and 9, the pack went around, and I went up and over, just for some variety. Sam came with me. It cost me about a minute, I think, but I would have lost some anyway just because I couldn't run the trail. 9 was fine, saw Ken and Dave Onkst coming back at me, on their way to skip 10. R around the hill on trail for a bit to 10, seeing Paul and Paul, now 2 minutes ahead when they were on their way down toward 11, as well as a bunch of others. Pretty much north, a bit behind Susie, picking up the trail that heads NE for a bit, then cutting off, going between the hills and up the rocky slope. Much steeper and more difficult than I imagined from the map. Sharon was just in front, Jim Henderson just behind. 11 easy enough, Sharon visible in front, and now settled in with Jim for the rest of the way. Easy back to 12, where we ran into Melanie, and we saw a fair amount of her off and on, zooming away after a control, but then coming into view again at the next one. Last we saw of her was at 15. I suppose our route to 15, while easy navigationally, may have been a bit too much zigzagging on trails. Anyway, it sure took a long time. Scrambled down the cliffs and into 16 to see Mairead's cheery face. No real issues on the 17-19 loop. A bit of a climb up to 20 and I was getting tired, lagging a bit behind Jim. Through the saddle to 21, and we were a bit off to the R, had to contour. Found Steve T near the control, a line too low, as were were at first., I had planned on 22 Left, since there didn't seem to any advantage to me having a trail leg. Steve and Jim came along a bit behind, but then Steve went by again on the way to 23, and we didn't see him again. By then, I was trying pretty hard to hang onto Jim, who was seeming stronger. 24 easy, along the stone wall to the trail to the bridge, etc. 25 Also easy.
Nice course at beautiful Ward Pound Ridge. My R leg was a little cranky before the start, so really didn't know what to expect, except not much running. 1. Skipping #1 looked really promising, but I just didn't want to be stuck that early with no remaining skip. A quick look left me with only 10 and 14 as other reasonable possibilities, and 14 seemed best if I didn't want to blow it all on 1. So along behind and in the middle of a big crowd.
2. Settled in with Paul Bennett and Paul Regan, in a pack that was growing pretty rapidly. 2,3,4 all pretty straightforward. By then we had picked up Eric Bressler, Peggy, Sam Levitin, Susie, some others. 5 was a nice leg, R of line across the hill, hugging L edge of the marsh until the white slot that took us right into the control.
Going to 6 I tweaked my R adductor pretty good when I stumbled a bit, and it ached the rest of the way. Getting a little frustrated with the size of the pack, now about 15. I was generally at the back because I wasn't doing any running, but couldn't go as fast as I wanted in the woods because of the crowd, had trouble keeping up when it was open or on trail. 7 was fine, a bit R of line. For 8 I was just following the groups and a bit bummed when I realized we were below the big hill in the green, instead of coming in along the marsh. Nasty climbing through the laurel. When we popped out on the trail between 8 and 9, the pack went around, and I went up and over, just for some variety. Sam came with me. It cost me about a minute, I think, but I would have lost some anyway just because I couldn't run the trail. 9 was fine, saw Ken and Dave Onkst coming back at me, on their way to skip 10. R around the hill on trail for a bit to 10, seeing Paul and Paul, now 2 minutes ahead when they were on their way down toward 11, as well as a bunch of others. Pretty much north, a bit behind Susie, picking up the trail that heads NE for a bit, then cutting off, going between the hills and up the rocky slope. Much steeper and more difficult than I imagined from the map. Sharon was just in front, Jim Henderson just behind. 11 easy enough, Sharon visible in front, and now settled in with Jim for the rest of the way. Easy back to 12, where we ran into Melanie, and we saw a fair amount of her off and on, zooming away after a control, but then coming into view again at the next one. Last we saw of her was at 15. I suppose our route to 15, while easy navigationally, may have been a bit too much zigzagging on trails. Anyway, it sure took a long time. Scrambled down the cliffs and into 16 to see Mairead's cheery face. No real issues on the 17-19 loop. A bit of a climb up to 20 and I was getting tired, lagging a bit behind Jim. Through the saddle to 21, and we were a bit off to the R, had to contour. Found Steve T near the control, a line too low, as were were at first., I had planned on 22 Left, since there didn't seem to any advantage to me having a trail leg. Steve and Jim came along a bit behind, but then Steve went by again on the way to 23, and we didn't see him again. By then, I was trying pretty hard to hang onto Jim, who was seeming stronger. 24 easy, along the stone wall to the trail to the bridge, etc. 25 Also easy.
Saturday May 6, 2017 #
1 PM
Rowing Machine 9:29 [3] 2.0 km (4:45 / km)
slept:6.0 weight:167lbs
Friday May 5, 2017 #
4 PM
Rowing Machine 8:53 [3] 2.0 km (4:27 / km)
slept:6.75 weight:166lbs
Thursday May 4, 2017 #
7 AM
Gym 1:00:00 [3]
slept:6.5 weight:167lbs
In the gym with Eric, stretching, core, and then 6x10-12 DLs (80#), hamstring exercises on the GH machine, pushups on the rings set low. Nice.
9 AM
Rowing Machine 8:59 [3] 2.0 km (4:30 / km)
After rototilling, before class. Keep moving.
Wednesday May 3, 2017 #
10 AM
Rowing Machine 8:43 [3] 2.0 km (4:22 / km)
slept:8.0 weight:166lbs
First outing of the new season, prepping for my new age group next week.
Tuesday May 2, 2017 #
6 AM
Gym 1:00:00 [3]
slept:5.75 weight:166.6lbs
Working out with Eric, usual stuff, DLs, stretching, bridges, etc.
8 AM
Gym 30:00 [3]
pyramid with Rhonda and Eric, 1-10-1, goblet squats, pushups, crunches. Got up to 10 with the squats and too much strain on my R adductor, so had to stop those. A little tender there now.
Monday May 1, 2017 #
1 PM
cycling 1:30:49 20.03 mi (4:32 / mi) +288m 4:20 / mi
ahr:118 max:152 slept:7.75 weight:165.6lbs
With Rhonda and the charming Lindsay, from PV out to the 10 mile point and back. Lindsay is always good entertainment.