Training Log: Sandy
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||orienteering||1|| 2:26:24|
| ||map hiking||1|| 1:13:40|| 3.21||(22:57)|| 5.17||(14:16)|| 94|
| ||strength & stretching||2|| 1:00:00|
| ||trail||1|| 45:06|| 2.85||(15:49)|| 4.59||(9:50)|| 83|
| ||Total||5|| 5:25:10|| 6.06|| 9.75|| 177|
strength & stretching 30:00 
Was supposed to do an orienteering program at a local school but the bad weather got that postponed (again) but I had looked at the forecast and thought that it might so I had also scheduled a training session saying I might have to cancel at the last minute but Kelly was fine with that. So, since the program wasn't happenng I went for the training. Good session working with some heavier weights and doing a mix of things.
trail 45:06  2.85 mi (15:49 / mi) +83m 14:31 / mi
And then Sandy texted asking if I was interested in a hike and I said yes but only if we could go right away and do something shortish and try to run some of it because I was a bit pressed for time having to get to a retirement dinner in about an hour and she said perfect so I was changed and out the door in maybe 5 minutes and we chugged around the meadow loop actually jogging a good bit of it but also managing to chat some and catch up as it had been a while since our last outing and then after finishing I was showered and changed and out the door in about 15 minutes arriving fashionably late to the party.
map hiking 1:13:40  3.21 mi (22:57 / mi) +94m 21:02 / mi
Checking all the control locations and descriptions for the first Wed. night series on the 31st at SCEE. Only had to move a couple.
strength & stretching 30:00 
Training session. Stayed away from squats or anything that might tweak my back as it was pretty tight still from yesterday. So a lot of arms and a new one - a very light weight ball, maybe 10" in diameter, behind the knee and hold it in place by squeezing it, then lift the leg backwards and up working the glutes and hamstrings.
Red course. Worth the 5 hours in the car to get there and back home. Just. My map and printout are buried somewhere in my living room in among the two full event kits (red kit and green kit) that I now have. I was about 2:25 I think, painfully slow as I just couldn't run at all. But my knee held up reasonably well. And I made two bonehead errors - the first on the first control when I couldn't believe I was really as far along the trail as the bend seemed to indicate so kept climbing until I realized that, no, I really had scooted up that hill that quickly and I needed to go back down. Lost several minutes there I'm sure. I then went and punched the first green control just in case I decided to drop down to green at control 9. That probably added another couple minutes.
Green and red were identical for 2-9 and green #1 wasn't very far out of the way so by punching it I could decide at 9 whether I was up for another 2.5 km loop or whether I needed to head in. Julie very kindly circled and labeled my Red map with Green 10, 11 so I could decide on the fly. I had already agreed to take the kit home so doing Red made sense - I wouldn't have to wait around very long to get things - but I wasn't sure my knees and back could take it. Being able to decide in the middle of the course was a really nice option! I felt okay at 9 so decided to stick to Red; happy with that decision.
I made another really stupid error toward the end when I there was a long trail run and then right after you crossed a stream you either climbed the spur or went up the stream then a reentrant to a control not too far up the hill. I decided I'd go up the spur and then got thinking about something totally unrelated to orienteering and when I crossed a stream and there was a spur up I went. Nevermind that I was supposed to be just next to a huge lake and there was no lake in sight. It didn't take me long to realize I had gone up one stream too early but boy did I feel like a dummy!
Nice course in beautiful woods. I hadn't been before so glad I went. But it sure is far!
orienteering 2:26:24 
Found my splits! (And SVO posted results...)
- May 31 [0w, 4d]: Y!! - DVOA Schuylkill Center for Environmental Education Event Director
- Jun 14 [2w, 4d]: Y!! - DVOA Norristown State Hospital Event Director
- Jun 23 [3w, 6d]:
- Jun 23 [3w, 6d]: N - 2017 Gold Rush Meet and USA SML Championships conflict with Alaska trip :(
- Jun 28 [4w, 4d]: N - DVOA Ridley Creek State Park MacMullan's taking this one
- Jul 12 [6w, 4d]: Y!! - DVOA Fort Washington Event Director
- Jul 29 [9w, 0d]: Y - Canada 150 Orienteering Festival Planning to at any rate
- Sep 16 [16w, 0d]: Y - Falls Classic - Letchworth State Park
- Oct 8 [19w, 1d]: Y - SVO Susquehanna Stumble XIX short
- Oct 14 [20w, 0d]: Y! - UNO Boulder Dash Want another crack at the map
- Nov 11 [24w, 0d]: Y - QOC Quinquagenary @ Quantico National Meet
- Jun 17, 2050 [1,724w, 6d]: Y - wmoc 2050 F95+ better start training now
all weeks |