Training Log Archive: PGIn the 7 days ending Dec 11, 2011:
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Sunday Dec 11, 2011 #
8 AM
trail running 4:27 0.39 mi (11:24 / mi) +7ft 11:14 / mi
ahr:123 max:135 shoes: mizuno
A little warm-up. Beautiful early morning at Ratlum Mountain. The rest of the gang was doing some sort of exercise program led by Rhonda and Marie, but I am way too uncoordinated (and fragile) for that.
orienteering 19:54 1.45 mi (13:43 / mi) +207ft 12:05 / mi
ahr:147 max:164 shoes: mizuno
The short course from last night. A bit feeble whenever there was laurel, OK the rest, though couldn't manage to run all the last hill. Got a nice little workout anyway. Temperature in the 20sF.
trail running 5:13 0.47 mi (11:06 / mi) +92ft 9:22 / mi
ahr:137 max:151 shoes: mizuno
And a little bit afterwards. Some ice and snow on the trails, a reminder of what's coming for the next 3 months.
Last orienteering this year?
621 controls since August 10.
Last orienteering this year?
621 controls since August 10.
Saturday Dec 10, 2011 #
Event: RHINO night-O
5 PM
trail running 4:17 0.41 mi (10:34 / mi) +49ft 9:29 / mi
ahr:125 max:140 shoes: mizuno
A little warm-up, getting cold out.
orienteering (night) 35:35 2.25 mi (15:48 / mi) +308ft 13:59 / mi
ahr:152 max:169 shoes: mizuno
RHINO at Ratlum Mountain. One of my better night-O's, just a couple little bobbles at 1 and 3, and put out a decent effort. Beautiful night, no snowstorm, no ice storm.
Friday Dec 9, 2011 #
Note
My route from last Sunday at Sessions, and my route from today added on (today's is the wider line).
Time to update the control count....
As of November 12: 533
Long sprint at CH: 18
Short: 13
Final: 17
Sessions: 14
Total: 595
Now, if i add in the widely accepted formula for acknowledging the equivalence of time spent mapping (i.e. an hour mapping is worth 10 controls), then I can add another 625 controls, giving a total so far of 1,220. Not bad for an OF. :-)
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Time to update the control count....
As of November 12: 533
Long sprint at CH: 18
Short: 13
Final: 17
Sessions: 14
Total: 595
Now, if i add in the widely accepted formula for acknowledging the equivalence of time spent mapping (i.e. an hour mapping is worth 10 controls), then I can add another 625 controls, giving a total so far of 1,220. Not bad for an OF. :-)
11 AM
orienteering 50:36 4.43 mi (11:25 / mi) +482ft 10:21 / mi
ahr:156 max:169 shoes: pegasus #2
Stopped on the way home from Litchfield to rerun the course from last Sunday at Sessions Woods, with the plan being that this was running training, not orienteering training, and the goal was to see if I could run the entire way.
Didn't quite make it, had 3 moments of weakness and fairly short ones at that (20-30 seconds each, on 5-6, 7-8, and 11-12), but that was a lot better than last Sunday. So I'll count it as a success, both as a good workout and also as a measure of how much more work needs to be done. It's actually a really nice test loop during the leaves-down half of the year, not that the leaves make much difference but the ferns are also down too, and that makes a good bit of difference. It's a lot less pleasant when you're fighting them, and also can't see what logs and rocks they are hiding. And all the points are at very distinct features, so it's easy to tell that you are at the right place.
Should have been faster than Sunday -- I knew where I was going, plus I could see. Time ended up about 3 minutes faster. Should have been 5 minutes faster, but I really botched the long leg from 11-12. All the others I went about the same route, with the exception of 5-6 where I went straight this time (as opposed to around to the right on the trail last time), and straight was definitely faster.
Feeling quite tired when I was done, also quite pleased with myself with having done it.
Didn't quite make it, had 3 moments of weakness and fairly short ones at that (20-30 seconds each, on 5-6, 7-8, and 11-12), but that was a lot better than last Sunday. So I'll count it as a success, both as a good workout and also as a measure of how much more work needs to be done. It's actually a really nice test loop during the leaves-down half of the year, not that the leaves make much difference but the ferns are also down too, and that makes a good bit of difference. It's a lot less pleasant when you're fighting them, and also can't see what logs and rocks they are hiding. And all the points are at very distinct features, so it's easy to tell that you are at the right place.
Should have been faster than Sunday -- I knew where I was going, plus I could see. Time ended up about 3 minutes faster. Should have been 5 minutes faster, but I really botched the long leg from 11-12. All the others I went about the same route, with the exception of 5-6 where I went straight this time (as opposed to around to the right on the trail last time), and straight was definitely faster.
Feeling quite tired when I was done, also quite pleased with myself with having done it.
Thursday Dec 8, 2011 #
1 PM
trail running 42:31 4.19 mi (10:09 / mi) +512ft 9:06 / mi
ahr:140 max:156 weight:139.5lbs shoes: pegasus #2
Trails starting from the Mill River recreation area in Amherst, including a couple I hadn't been on for decades. River was over its banks after the heavy rain last night, but trails were in good shape. The same could not be said for my legs, felt slow. But another day done. My recollection is that it takes about 3 weeks of feeling like crap before there start being runs that feel OK. And I'm not quite a week in....
This was also where I made my first two O' maps, little black and white things. Have to see if I still have any copies.
This was also where I made my first two O' maps, little black and white things. Have to see if I still have any copies.
Wednesday Dec 7, 2011 #
11 AM
treadmill 43:48 5.0 mi (8:46 / mi)
ahr:138 max:156 shoes: pegasus #2
Didn't make it out before it started raining reasonably hard, so opted for the treadmill. 1%, miles in 9:44, 8:44, 8:27, 8:27, 8:27. Seemed like a struggle, maybe it was a little warm in the room? Sweating profusely. On the other hand, did what counts as a long run these days.
And as such, needed some entertainment, so I brought the Ipod back from its extended vacation. Fresh Air interview with John Feinstein, a sports writer I've admired, very interesting. The tidbit that sticks in my mind was about Bobby Knight, legendary fiery basketball coach, who was getting on his team for being selfish, that they'd never be any good because of it.
The team, stuck on campus for the holiday, was invited to Thanksgiving dinner by some school official. At practice the next day Knight, after saying how the guy's wife had cooked the whole dinner, and probably cleaned the house both before and after, asked who on the team had called to thank her, or sent her a note, or flowers. Not a hand went up.
Not only point made (as Knight stormed out of the practice), but a moment that Knight considered one of his best in coaching, getting players to think about someone other than themselves, something not easy most of the time. And something that has a lot to do with what sort of team you have.
And as such, needed some entertainment, so I brought the Ipod back from its extended vacation. Fresh Air interview with John Feinstein, a sports writer I've admired, very interesting. The tidbit that sticks in my mind was about Bobby Knight, legendary fiery basketball coach, who was getting on his team for being selfish, that they'd never be any good because of it.
The team, stuck on campus for the holiday, was invited to Thanksgiving dinner by some school official. At practice the next day Knight, after saying how the guy's wife had cooked the whole dinner, and probably cleaned the house both before and after, asked who on the team had called to thank her, or sent her a note, or flowers. Not a hand went up.
Not only point made (as Knight stormed out of the practice), but a moment that Knight considered one of his best in coaching, getting players to think about someone other than themselves, something not easy most of the time. And something that has a lot to do with what sort of team you have.
Tuesday Dec 6, 2011 #
10 AM
trail running 27:46 2.41 mi (11:31 / mi) +699ft 9:02 / mi
ahr:141 max:164 weight:139.5lbs shoes: pegasus #2
Same area as yesterday, still a struggle, one day at a time. But better to have it done in the morning than wait until the last bit of daylight. It's still hunting season, but the woods there are very open and there are lots of walkers and so it seems reasonable to run there.
Monday Dec 5, 2011 #
3 PM
trail running 24:49 2.27 mi (10:55 / mi) +505ft 9:01 / mi
ahr:140 max:161 shoes: pegasus #2
On the west side of South Sugarloaf, mostly trails, a little bit in the woods, a little bit on some very soft fields. Need to do a lot more of this, but this was enough for today.