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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: PG

In the 7 days ending Apr 30, 2006:

activity # timemileskm+ft
  trail running6 4:28:01 3.11 5.086c
  orienteering2 2:13:28 9.63(13:51) 15.5(8:37)
  Total6 6:41:29 12.74 20.586c
averages - rhr:48 weight:134.8lbs

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Sunday Apr 30, 2006 #

orienteering 1:36:08 [3] 11.4 km (8:26 / km)
shoes: new Integrators

U.S. Long Champs. A better run, though the orienteering was much easier. Pretty good effort, but still quit on some hills sooner than I should have. But I ran hard to the last control, which turned out to be needed to edge Pavlina, though Samantha beat me handily despite one bad control. Routes/comments.

trail running 5:00 [3]
shoes: new Integrators

Warm-up.

Saturday Apr 29, 2006 #

orienteering 37:20 [3] 4.1 km (9:06 / km)
weight:134lbs shoes: new Integrators

US Short Champs. Ran OK, but not great, orienteered pretty badly. Didn't seem to have a sense of moving well, though the woods were junky in a lot of places and maybe that had something to do with it. Really quite pissed afterwards. Routes/comments.

Stayed a Camp Pinnacle, despite its lack of wireless access (I'd decided I didn't need to stay up until 3 am watching TioMila). Dinner was very mediocre but had several very pleasant hours just hanging out and shooting the breeze. Glad we stayed there.

trail running 10:00 [3]
shoes: new Integrators

Warm-up.

Thursday Apr 27, 2006 #

trail running 1:16:22 [3]
rhr:48 weight:135lbs shoes: Pegasus 10/05

Bull Hill - Greene Swamp loop on Mt. Toby. Haven't done this for a while and it's actually a good loop -- although most of the climb is in the first half, there are still some ups towards the end that make it an honest hour and a quarter effort. Normal pace, not pushing it.

And then an 83, putting like a demon to make up for a variety of stray shots....

Wednesday Apr 26, 2006 #

trail running race 21:35 [5] 5.0 km (4:19 / km)
rhr:48 weight:135lbs shoes: Pegasus 10/05

5K XC at ForestPark in Springfield (route is marked in pink). Real hard effort, legs felt good, nice evening, probably upper 50s. Had Phil right behind me for the first 2 of the 5 hills, so I was running a little faster than I cared to. Then he drifted back a little, but by then I was committed to a hard pace.

Pleased with the time (21:35). Ran it twice in 2004 (22:52 and 22:13) and once last year (21:50), also a couple times in 1983 (19:20 and 19:36). It's not a fast course, more ups and downs and maybe 45-60 seconds slower than the Northampton course. Got the 61 record, old mark was 22:52.

trail running 25:00 [3]
shoes: Pegasus 10/05

Before and after.

Tuesday Apr 25, 2006 #

trail running 53:33 [3]
86c weight:135lbs

Had to be up in Greenfield so I did the 13 hills loop. Legs felt lousy, but hung in there ok.

Followed immediated by some O' training with the little white ball (hit it, go find it...).

Other event of the day was being delayed getting out the driveway by a red fox. It was just sitting there scratching itself while I waited about 10 yards away. So I called up Gail and told her to come look, and by then the fox was moving, walking 10 or 20 yards down the driveway and then stopping again to sit down and scratch. Eventually it moseyed off into the woods and I left, though Gail said it was still in no hurray. She wondered if they make flea collers for foxes. I suppose they probably sell them on E-Bay.

Monday Apr 24, 2006 #

trail running 1:16:31 [3]
rhr:48 weight:135lbs shoes: Pegasus 10/05

On Mt. Toby, over to the gate, down to the river, back up through Gunn Farm and Gunn Mt. Road and back down N. Mt. Road. Legs felt tired most of the way, but then I pushed the pace a bit on the hill up from the river and they didn't feel so bad. Surprising.

Plan for the week: 45-60 minutes tomorrow, 5K XC in Forest Park in Springfield on Wednesday, 60-90 minutes Thursday, and then the EMPO meet on the weekend.

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