Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 7 days ending Apr 29, 2013:

	activity	#	time	miles		km		+ft
	orienteering	4	2:22:42	10.11	(14:07)	16.27	(8:46)	1929
	trail running	3	1:44:02	10.7	(9:43)	17.22	(6:02)	1378
	biking	2	1:30:15	24.7	(3:39)	39.75	(2:16)	420
	track	1	35:42	4.82	(7:24)	7.76	(4:36)	10
	Total	9	6:12:41	50.33	(7:24)	81.0	(4:36)	3737
averages - weight:141lbs

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Monday Apr 29, 2013 #

9 AM

biking 47:04 12.35 mi (3:49 / mi) +187ft 3:45 / mi
ahr:120 max:140

First bike ride of the season. Had to take the Subaru to Greenfield for routine maintenance, so stuck the bike in the back for the ride home.

Legs didn't feel too bad, but a very flat route. Slight breeze from the south (i.e. headwind), could certainly feel it, nice when the big trucks went by.

Latest incidents in the ongoing "I'm losing my mind" saga:

-- Going through the drive-thru at McDonalds, placing the order, paying at window #1, being out on the street before it occurs to me I didn't stop at window #2 to pick up my food.

-- Changing into my bike shorts outside the car repair place. Listening to the radio. Decided I didn't need the engine on to listen to the radio. Turned the key off part-way so I could keep the radio on, but hadn't shifted to Park. Had rolled backward about 20 feet before I realized it, fortunately nothing in the way.

How soon before I should turn in my keys? :-(

C • Incidents 13

1 PM

biking 43:11 12.35 mi (3:30 / mi) +233ft 3:26 / mi
ahr:123 max:139 weight:141lbs

And back to Greenfield to pick up the car. Breeze had picked up a little, and now it was at my back most of the way. :-)

And then a brisk walk (2:25) -- 86-5-0-1.

Sunday Apr 28, 2013 #

8 AM

orienteering 54:10 3.23 mi (16:46 / mi) +866ft 13:22 / mi
ahr:145 max:160 shoes: x-talon 212 #2

Third event at West Point, another middle. Ran OK until the course got hard and then I wilted. And then at the end, got easy again, and I actually ran up a couple of (very small) hills. But still a pretty feeble time.

1 PM

orienteering 23:32 1.82 mi (12:56 / mi) +387ft 10:46 / mi
ahr:150 max:163 shoes: x-talon 212 #2

And then a final "sprog" -- a sprint where one's maximum speed is a jog? Though actually I got through the rocks without too much distress and the campus part also without much distress, so reasonably pleased. At least in comparison to the first three events.

And possibly beat Alex for the last time ever? :-)

Nice weekend at West Point. The weather was perfect. The venues were well chosen. The cadets were as friendly as ever. The courses could have benefitted from a little tweeking (or maybe a lot of tweeking in a couple of instances), but you can say that about a lot of events.

And while a few may have lamented the lack of a proper West Point long course, I thought the MS-MS format was brilliant. Good for them for having the imagination to do it.

Day 2, Mid, Red - Splits

Day 2, Sprint, Red - Splits

Saturday Apr 27, 2013 #

Event: West Point A-meet

10 AM

orienteering 42:34 3.07 mi (13:52 / mi) +551ft 11:51 / mi
ahr:149 max:161 shoes: x-talon 212 #2

West Point. Red course (M45), just for a change in people to talk to. Middle distance. My usual feeble self these days. But no falls.

C • Falls 2

1 PM

orienteering 22:26 1.99 mi (11:16 / mi) +125ft 10:38 / mi
ahr:156 max:167 shoes: x-talon 212 #2

And then a sprint at Buckner in the early afternoon. Pretty feeble again, but again no falls. Have to take the glass-half-full approach because the alternative is just depressing.

Gorgeous day. Lots of fun times hanging out, plus a few serious (and productive) discussions. Finished up with a fine dinner -- fine referring to the company, the food was nothing special -- with various Walkers plus JJ and Phil. Good friends are worth a lot more than a good run, though one can always hope for both....

Day 1, Mid, Red - Splits

Day 1, Sprint, Red - Splits

Friday Apr 26, 2013 #

Note

This looks very cool.

87-4-0-1. Exceedingly fine company from Peter Goodwin.

And then a fun reminder of good times in the valley, picked up Ali at the bus stop in Sunderland, then off to West Point but stopping at her folks' home in Poughkeepsie for the night. Various young folks there (her parents, Dean), and very young (Ali, Ian, Alex, Ed, Tereza from the Czech national team, Anne, others?). Nice evening, nice breakfast in the morning before heading off to orienteer.

Life could be a lot worse.

Thursday Apr 25, 2013 #

Note

85-3-0-1

5 PM

track 8:22 [2] 1.0 mi (8:22 / mi)
ahr:163 max:178 shoes: mizuno

Thursday evening track group. A mile warm-up.

track 9:56 1.32 mi (7:32 / mi) +7ft 7:29 / mi
ahr:143 max:156 shoes: mizuno

1-2-2-2, with a minute slower between. "Comfortably hard" again, which is rather nice, a decent effort but not trying to race.

track 6:41 [3] 1.0 mi (6:41 / mi)
shoes: mizuno

And 4x400, with lots of rest (waiting for the faster ones to do their 600s and get back to the starting point). 1:43, 1:40, 1:40, 1:38.

trail running 45 [3] 0.1 mi (7:30 / mi) +59ft 4:49 / mi
shoes: mizuno

And then three short hill sprints, about 15 seconds each, walk back down.

track 6:30 [4] 1.0 mi (6:30 / mi)
shoes: mizuno

And then 4x400 again, same deal, lots of rest. 1:37, 1:37, 1:38, 1:38.

track 4:13 0.5 mi (8:26 / mi) +3ft 8:23 / mi
ahr:129 max:139 shoes: mizuno

And a half-mile at the end. Nice workout, did a little faster running without too much suffering. :-)

Wednesday Apr 24, 2013 #

4 PM

trail running 47:53 4.27 mi (11:13 / mi) +961ft 9:15 / mi
ahr:131 max:151 weight:141lbs shoes: mizuno

To the top of Toby from the gate, up the phone line trail and down the jeep road. 6:41, 16:53 for the PL, back down in 24:19. At least not bonking this time.

Listening to Fresh Air from last Friday, interviews while the Boston lock-down was going on. Remarkably good interviews, hold up nicely with respect to ensuing events, something that many couldn't say. Especially CNN I gather, though I wasn't watching them.

Tuesday Apr 23, 2013 #

6 PM

trail running 14:25 1.5 mi (9:37 / mi) +82ft 9:08 / mi
ahr:125 max:135 shoes: mizuno

Down to Northampton for the Tuesday evening XC race. Good evening for running, low 40s, overcast, but a little chilly for anything else. Warm-up with Dave. Put down a predicted time of 24 minutes, not having much confidence, or any reason to be confident.

trail running race 23:54 3.1 mi (7:43 / mi) +187ft 7:18 / mi
ahr:154 max:161 shoes: mizuno

5K, plan was comfortably hard, but it felt more hard than comfortable. And for a time that I think was my worst even by at least a minute. :-(

Oh well.

7:41, 7:31, 7:55, 47.

trail running 17:05 1.73 mi (9:53 / mi) +89ft 9:25 / mi
ahr:135 max:148 shoes: mizuno

And once around the outer loop, again with Dave. Chatting away, time passed very quickly.

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