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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: PG

In the 7 days ending May 1, 2011:

activity # timemileskm+ft
  trail running4 3:48:20 24.39(9:22) 39.25(5:49) 3707
  orienteering4 2:37:11 12.29(12:47) 19.78(7:57) 1427
  mountain biking1 1:02:26 14.04(4:27) 22.6(2:46) 308
  road running2 42:12 4.94(8:32) 7.95(5:18) 148
  treadmill1 36:05 4.0(9:01) 6.44(5:36)
  Total10 8:46:14 59.66(8:49) 96.02(5:29) 5591
averages - rhr:49 weight:132.4lbs

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Sunday May 1, 2011 #


Maps from yesterday:

Middle, GreenY course, M60. Did the climb up over the hill before #2 seem hillier than it should have been because you had to cross two index contours in a row?

Sprint, Green course, M60.

8 AM

trail running 5:00 [3] 0.4 mi (12:30 / mi)
shoes: pegasus

Warm-up, some on and off jogging on the way up to the start.

9 AM

orienteering 55:21 intensity: (20 @1) + (22 @2) + (29:26 @3) + (25:13 @4) 3.99 mi (13:52 / mi) +833ft 11:35 / mi
ahr:146 max:155 shoes: pegasus

Day 2 at West Point.

I think I'll start out by saying that it's been another first-class operation by the West Point cadets. Good organization in all aspects, and good courses for the orienteering. They've moved up a lot in quality over the last half dozen or so years, with large credit due to Jon and Torie Campbell (the previous officers in charge) and Mike Hendricks, the current OIC. And I talked to a number of the cadets, mainly just to compliment them, and they are an impressive group. Good for them.

Today was longer courses, not really so long for the old folks but it seemed just right. The GreenY course (5.9 km straight-line, 190 meters climb advertised) I ran (M60) was excellent, several nice choices, controls on appropriate features placed appropriately, nice variety. And the woods were nicer than yesterday, none of the deadfall from the ice storm. A very fun course.

My own orienteering was pretty decent. Not much in the way of mistakes, the biggest time loss was two faceplants on the downhill to the last control, one removed some skin and flesh from my left palm, the next some skin and flesh from my right palm. Both accompanied by some cussing. But I found all the controls right about where I was heading, and the legs had some life in them, so a good day.

Today's course.

My route.

Saturday Apr 30, 2011 #

10 AM

road running 6:30 intensity: (3:30 @2) + (3:00 @3) 0.63 mi (10:19 / mi) +69ft 9:21 / mi
shoes: pegasus

A little warm-up on the way to the start.

orienteering 33:35 intensity: (9 @1) + (22 @2) + (5:39 @3) + (27:25 @4) 2.4 mi (14:00 / mi) +413ft 12:02 / mi
ahr:151 max:160 weight:132.5lbs shoes: pegasus

M60, Green Y, middle, straight-line distance 3.5 km. A struggle physically but no serious mistakes.

2 PM

orienteering 16:34 [4] 1.42 mi (11:40 / mi) +154ft 10:35 / mi
shoes: pegasus

Sprint, straight-line distance 2.1 km. More difficult sprint than usual. Botched three controls, total lost about a minute, too much of the chicken with his head cut off.

Maps later, dinner first.

Friday Apr 29, 2011 #

7 AM

road running 35:42 intensity: (1:18 @1) + (6:37 @2) + (27:42 @3) + (5 @4) 4.31 mi (8:17 / mi) +79ft 8:08 / mi
ahr:134 max:152 rhr:49 weight:132.5lbs shoes: mizuno

Short run before breakfast on a beautiful morning. Though the legs felt like crap. Oh, well. Off to chase the little white ball in a while.

Listened to two stories from The Moth. One by Andy Borowitz, a very funny guy, about his experiences having part of his intestines removed (not funny, but very well told, and quite sobering). The other by Salman Rushdie, lasted about 15 minutes and I made it all the way through it, something I certainly couldn't say about my experience with anything he's written. And it too was well told.

Thursday Apr 28, 2011 #

treadmill 36:05 [2] 4.0 mi (9:01 / mi)
rhr:51 weight:130.5lbs shoes: pegasus

Feeling quite dehydrated, so waited until mid-afternoon to get some exercise, by which time it was raining away, so the treadmill was an easy choice. Slow and gentle.

Fresh Air interview on plastics, somewhat interesting, but better than the first one I started, an interview with a woman who wrote a book about bugs, and the interview, or at least the part I heard, was mostly about the strange mating habits of strange bugs.

Sex sells, I suppose. Perhaps I'd cut FA more slack, but not long ago there was an interview about life on a coral reef, and again the subject kept coming back to mating habits of the creatures there. Neither interview was one of FA's finer moments.

Wednesday Apr 27, 2011 #

11 AM

trail running 1:19:07 intensity: (4:02 @1) + (20:37 @2) + (30:44 @3) + (23:44 @4) 8.71 mi (9:05 / mi) +1342ft 7:56 / mi
ahr:137 max:161 rhr:48 weight:132lbs shoes: pegasus

Back roads in the hills west of Greenfield. Didn't feel very energetic starting out, and it only got worse. I think the warm weather (mid-70s, dew point low 60s, both high for this time of year) had something to do with it, as I was sweating profusely. Was feeling week, stopped at about 25 minutes to pee, ended up taking an extended break (10 minutes?) to consider my options, none of which were appealing.

So finally I continued on. Except of course I was continuing on in the wrong direction, having taken the wrong turn at the previous intersection. I realized it before long, there was a steep hill that didn't belong there, and got back on course. But still the one long climb to go.

And that took a lot of willpower, but no stops and no walking and eventually it was over. And then a little later the whole run was over. Felt quite depleted.

The usual phrase applies, I guess -- good training.

3 PM

mountain biking 35:55 intensity: (1:31 @1) + (14:55 @2) + (19:29 @3) 7.02 mi (5:07 / mi) +217ft 4:58 / mi
ahr:129 max:146

On the roads but using the mountain bike. Home to UMass to put out controls for Alex's UMass sprint. First bike ride of the year, I had forgotten that four-letter word that can rear its ugly head when biking -- wind. 15-20 mph out of the south, and I was heading south. Hard work to go slowly. And I was already tired when I started.

orienteering (mountain bike) 36:48 intensity: (33:37 @1) + (3:11 @2) 3.0 mi (12:16 / mi) +10ft 12:14 / mi
ahr:101 max:117

Putting out controls on campus. Not too agile getting on and off the bike.

Interesting that I was expecting to feel conspicuous, and very self-conscious, but nobody -- and there were lots of people around -- seemed the slightest bit interested in what I was doing. So I had a pleasant time riding around, and occasionally figuring out ways to hang the controls. I had brought along duct tape plus extra twine and a knife to cut it just in case, only had to use the duct tape once, a building corner with nothing to hook a string onto.

Got back before Ali finished, but not with a lot of room to spare (5 minutes?).


orienteering (mountain bike) 14:53 intensity: (13:36 @1) + (1:17 @2) 1.48 mi (10:03 / mi) +16ft 9:57 / mi
ahr:100 max:114

Picking up half a dozen controls. Event seemed to be a success.

mountain biking 26:31 intensity: (6:05 @1) + (17:02 @2) + (3:24 @3) 7.02 mi (3:47 / mi) +92ft 3:44 / mi
ahr:117 max:138

And then back home, this time with the wind, a lot nicer, though I was pretty wasted. Weight was 128 when I got home.

Tuesday Apr 26, 2011 #

6 PM

trail running 15:11 intensity: (1:08 @1) + (4:24 @2) + (9:39 @3) 1.7 mi (8:56 / mi) +95ft 8:29 / mi
ahr:127 max:145 rhr:48 weight:133lbs shoes: pegasus

Warm-up before the Northampton 5K XC race. It felt warm because it was warm (mid 70s). Legs felt heavy, but that seems normal whenever a race is on the schedule. Must be a psychological thing.

trail running race 22:14 intensity: (12 @1) + (14 @2) + (54 @3) + (14:41 @4) + (6:13 @5) 3.11 mi (7:09 / mi) +184ft 6:46 / mi
ahr:161 max:176 shoes: pegasus

About what I expected (I had predicted 22:20), so I can't be too disappointed. Plus it was definitely warm. Splits were 7:01, 7:01, 7:32 (uphill), 40.

Took a bit to try to find the right pace, I guess that comes with not having raced for a long time. I was a little nervous about the ups on the third mile, so I think I held back just a little on the second. And then was really surprised to see my heart rate at 170 after the short but steep climb at about 2.4 miles, because 170 usually only appears when the finish line is very close. So my legs were a bit wobbly, and the pace not so good. Picked it up the last bit, passed Dave Martula at the top of the hill and ran the last couple of minutes from there as hard as I could. Pulse was 176 at the end, so I wasn't dogging it.

So a good effort, but got some work to do. Age record is 21:5x, but even if I get there Dave, also 66, may get lower.

And looked up Alex's time from last summer, 21:06. I though I could stay within 45 seconds of her, but that will be a struggle.

trail running 16:28 intensity: (17 @1) + (1:36 @2) + (10:56 @3) + (3:39 @4) 1.77 mi (9:18 / mi) +92ft 8:52 / mi
ahr:141 max:154 shoes: pegasus

The outside loop with Ali, Phil, and Dave. Very pleasant.

And then saw local writer John Stifler afterwards. He's involved with organizing the Mt. Washington race. His advice on training -- train like you're preparing to run a marathon.

As I said, got some work to do.

Monday Apr 25, 2011 #

1 PM

trail running 1:18:19 intensity: (1:39 @1) + (25:28 @2) + (32:25 @3) + (18:47 @4) 7.39 mi (10:36 / mi) +1864ft 8:33 / mi
ahr:135 max:160 rhr:49 weight:134lbs shoes: pegasus

Twice up Mt. Toby, the first time the steep way up the telephone line trail, maybe 40% running, 60% walking, then down the jeep road; the second time up the jeep road, all running, and back down the telephone line trail. Then a little loop over past the pond and back to the car, time to head home....

trail running 12:01 intensity: (12 @1) + (2:13 @2) + (9:36 @3) 1.31 mi (9:10 / mi) +131ft 8:23 / mi
ahr:135 max:147 shoes: pegasus

Except I forgot I had started out carrying my keys, then decided I didn't want to carry them the whole time, so I'd left then at the start of the phone line trail. So an extra dozen minutes of running to go fetch them.

Light rain, 50s, very pleasant. Listening to the latest This American Life show, the theme of "It sounded like a good idea." OK, but nothing really memorable.

And while I was thinking about that on the way home, I remembered a short bit from my last Fresh Air show, a movie review of "Nostalgia for the Light," takes place in the high dessert in Chile, where Ali has just been, though the film is about more than astronomers. Hope it comes to our local theater sometime.

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