Training Log Archive: JanetTIn the 28 days ending Feb 28, 2013:
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Thursday Feb 28, 2013 #
10 AM
Pilates class 55:00 [1]
slept:8.0
With only some weights at the end. Lots of newbies there today for some reason.
11 AM
Walking (indoor track) 47:26 [3] 3.2 mi (14:49 / mi)
shoes: Sauc.Shad.6000#7-2012H
First mile was faster; last little bit was cooldown. No other weight work today--tired.
14:34, 14:55, 15:08 (2:49)
14:34, 14:55, 15:08 (2:49)
Wednesday Feb 27, 2013 #
Exerc. Class 55:00 [1]
slept:7.0
Continuous workout for 20 min. Right foot (PF) has been aching more than usual today. Iced before class and will ice again.
Tuesday Feb 26, 2013 #
10 AM
Pilates class 55:00 [1]
slept:8.0
Using the large exercise balls (with which I love to do the roll-ups). Pushups not so much, but they're easier than regular ones.
11 AM
Fitness equipment (elliptical) 26:00
shoes: Sauc.Shad.6000#7-2012H
1.06 plus .09mi (2 min) cooldown
Hill interval level 3 on arc trainer
Hill interval level 3 on arc trainer
Fitness equipment (erg) 5:00 [2]
shoes: Sauc.Shad.6000#7-2012H
@2:23 avg pace/500m; no total displayed, but 1046m(?) calculated.
Pulldowns (9); adductors; and leg presses @90#
Pulldowns (9); adductors; and leg presses @90#
Monday Feb 25, 2013 #
Exerc. Class 55:00 [1]
slept:7.0
Kept things low impact (no hopping, jumping, etc). Nice class. Got to tease instructor about winning best actress Oscar as she shares the same name.
Saturday Feb 23, 2013 #
Event: EMPO Ski-O Pineridge XC
10 AM
Walking (Roads) 30:00 [3] 2.0 mi (15:00 / mi)
slept:8.0 shoes: Saucony Shadow 6000 #6 - H
To MB center (what I call it, anyway; a mile from home) and back.
We decided not to go to Pineridge today; Glen has a cold (day 3) and I'm still not running so wouldn't find the score-O snowshoe much fun (even if it would be good nav practice).
Cloudy and mid 30s with impending snow/sleet predicted for tonight.
We decided not to go to Pineridge today; Glen has a cold (day 3) and I'm still not running so wouldn't find the score-O snowshoe much fun (even if it would be good nav practice).
Cloudy and mid 30s with impending snow/sleet predicted for tonight.
Friday Feb 22, 2013 #
11 AM
Walking (outdoors) 54:54 [3] 3.5 mi (15:41 / mi) +65m 14:50 / mi
slept:9.0 shoes: Saucony Shadow 6000 #6 - H
Through MB up Albany Tpk to the 15 MF Albany milepost. Climb estimated as I didn't use my FR.
Thursday Feb 21, 2013 #
10 AM
Pilates class 55:00 [1]
Great Pilates class today. I had some trouble with the warrior-3 poses keeping my balance so I need to work on more balance exercises.
11 AM
Fitness equipment (erging) 7:32 [3]
shoes: Sauc.Shad.6000#7-2012H
1500m on the rowing machine. Would have done more but felt right knee outside ligament(?) rubbing so decided to stop at 1500m.
Walking (Indoor track) 33:44 2.2 mi (15:20 / mi)
shoes: Sauc.Shad.6000#7-2012H
14:56 and 15:04
Cool down 3:44, 0.20mi
Cool down 3:44, 0.20mi
Strength 5:00 [0]
8 pulldowns and 2x12 adductors plus stretching.
Tuesday Feb 19, 2013 #
Note
Travel day. Sad to leave sunny 60s but Tucson's weather report was going to change later this week. Drove home from airport in rain, sleet, snow, and sometimes all three at once. ;-) Driveway is a bit icy now but barely any accumulation. Much of the yard-snow is gone too leaving plowed piles and place in shadow with remnant snow.
One exciting bump during the flight's descent into Hartford but I was already holding on for dear life during some turbulence so didn't move much (arms and legs wrapped around seat as much as possible). Mostly just jolting everyone awake. :-)
One exciting bump during the flight's descent into Hartford but I was already holding on for dear life during some turbulence so didn't move much (arms and legs wrapped around seat as much as possible). Mostly just jolting everyone awake. :-)
Monday Feb 18, 2013 #
10 AM
Orienteering race (Brown "classic") 38:15 [3] *** 3.34 km (11:27 / km) +54m 10:36 / km
spiked:7/7c shoes: Jala Jukola Spider 6 #3
Yay--a decent race finally. Straight line distance was 2.6 km. ...Okay, part of it was yellow level controls and we only had 7 total, but there were some good advanced legs too. 1st on F-Brown today because Diana had a mental wander to number 3, taking 41 minutes on a leg that took me 10:32. She won 6 of 8 splits (incl run-in), and with a clean #3 and no other changes would have been 4+ minutes ahead of me. :-) Oh, to have been jogging....
EDIT: Added FR track. I had Sue Dekany ahead of me and mostly in sight from 3 to the finish, which helped on the distinct tree control (6). She didn't run much either.
Brown Classic map:
EDIT: Added FR track. I had Sue Dekany ahead of me and mostly in sight from 3 to the finish, which helped on the distinct tree control (6). She didn't run much either.
Brown Classic map:
 |
| From Track jpg files |
11 AM
Orienteering 27:00 [2] *** 2.12 km (12:44 / km) +33m 11:49 / km
spiked:3/3c shoes: Jala Jukola Spider 6 #3
After we were both back from our courses, I took Glen's green course map and went out to do the first three controls (his #3 was my #2, but from a different direction) for practice in the detailed area of the course. He took my brown map and did the whole thing (14 minutes faster than I did). I was able to switch scales from 1:7500 to 1:10000 without any problem.
I started shortly after Mike Lyons' group and they were going about my speed and on the same course, so I stopped my watch on the way to 1 and sat down on a rock for a few minutes to let them get ahead. This was supposed to be orienteering practice, not following practice. :-)
I started shortly after Mike Lyons' group and they were going about my speed and on the same course, so I stopped my watch on the way to 1 and sat down on a rock for a few minutes to let them get ahead. This was supposed to be orienteering practice, not following practice. :-)
2 PM
Note
Visited the Romero ruins which were the out of bounds area my course circled from 3-5 (map later). Indian (Hohokan) settlement from about 500-1200 AD or beyond; ranched in the 1800s. Didn't see much beyond some walls and descriptive signs. And two giant saguaros plus a bunch of smaller cacti.
Sunday Feb 17, 2013 #
Note
Straight line distance today per the map 2.3km. Yesterday's was 2.7km. Both maps have been 1:7500.
Brown Middle map:
Brown Middle map:
 |
| From Track jpg files |
10 AM
Orienteering race (Brown middle) 29:53 [3] ** 2.81 km (10:38 / km) +16m 10:21 / km
spiked:8/10c slept:7.0 shoes: Jala Jukola Spider 6 #3
At Catalina, temps in 60sF. Much better today, maybe because 2/3rds of the course was white/yellow level. :-) Because there wasn't much climb I tried to push speed (as much as one can when not jogging/running). Drifted a bit left on the few (advanced) controls in the hillier part of the map but otherwise happy about the course. Now to incorporate all I've learned the past two days to have a successful "classic" course tomorrow. 2nd on F-Br and behind 2 or 3 of the men. Diana Hocking of GVOC VICO ([edited club] who was first, a minute ahead) sought me out and we chatted a bit afterwards. O.Kearney tried to introduce me to ClareD (smittyO). ;-) Talked a bit too with MelissaT. No wildlife today. I don't think I'm going to have a roadrunner sighting this trip either.
Sure is nice to soak up the warm sun! I hope spring comes soon around home.
EDIT: Added FR track, which showed less climb than advertised.
Results
Sure is nice to soak up the warm sun! I hope spring comes soon around home.
EDIT: Added FR track, which showed less climb than advertised.
Results
2 PM
Hiking 1:32:52 [1] 5.13 km (18:06 / km) +120m 16:13 / km
shoes: Trail NB 704 8.5D
After "lunch" of granola bars, bananas and pretzels, we drove to the end of the road and took a hike on the canyon loop and up to Montrose Pools on the Romero Canyon trail. Lots of other folks enjoying this part of the park. Lots of sun. Stopped for frappuccinos afterward.
EDIT: Added FR track.
We had dinner at Noble Hops again but I didn't have as much food. The cheddar-beer soup is fabulous (we split a bowl today) and I tried their Rosemary Fromage artisan flat (very flat pizza-like dish; with two types of cheese and basil with crispy ham (bacon-like)) and rosemary-infused oil. Delicious!
EDIT: Added FR track.
We had dinner at Noble Hops again but I didn't have as much food. The cheddar-beer soup is fabulous (we split a bowl today) and I tried their Rosemary Fromage artisan flat (very flat pizza-like dish; with two types of cheese and basil with crispy ham (bacon-like)) and rosemary-infused oil. Delicious!
Saturday Feb 16, 2013 #
11 AM
Orienteering race (brown long) 1:37:29 [3] *** 5.51 km (17:42 / km) +68m 16:40 / km
spiked:7/9c rhr:60 slept:7.5 shoes: Jala Jukola Spider 6 #3
Catalina SP north of Tucson, 60s and beautifully sunny. But I forgot how to orienteer! Not running so I should have done this perfectly. Good to 1&2, but I missed 3 high & to the right (a short leg, should have been 2-3 minutes took over 5). Fine to 4. Then choice was contour thru desert veg to reentrant or drop down a bunch of contours to go around then climb back up. I contoured, hit what I thought was my trail and then attacked from a bend. No control; too many nondescript boulders. Kept trying; someone on Green (their 2) also there. Eventually decided to skip and go on. Probably too high on the hill and probably off my 1:7500 map; eventually ran into a baffled Deb Humiston (on Green) who helped me decide how to relocate.
Relocated far from where I thought I was, found #6; decided not to go cross-country 300m back to #5 and continued from there with no trouble. Saw a jackrabbit(!) and got jumped by a cholla near my 8, but nothing else of note. :-)
Tomorrow is another day.
EDIT: Uploaded FR track, and quickrouted it on a photo of the map. Track shows I hit the trail after 4 JUST (mere meters) north of #5 but didn't confirm where I was on the trail (should have headed south to see...) and thought I was farther west. I actually hit it AT my planned AP, but never realized it at the time. Stupid. I may post the QR map after we get home, or I may not. :-)
Results
Brown Long course:
Relocated far from where I thought I was, found #6; decided not to go cross-country 300m back to #5 and continued from there with no trouble. Saw a jackrabbit(!) and got jumped by a cholla near my 8, but nothing else of note. :-)
Tomorrow is another day.
EDIT: Uploaded FR track, and quickrouted it on a photo of the map. Track shows I hit the trail after 4 JUST (mere meters) north of #5 but didn't confirm where I was on the trail (should have headed south to see...) and thought I was farther west. I actually hit it AT my planned AP, but never realized it at the time. Stupid. I may post the QR map after we get home, or I may not. :-)
Results
Brown Long course:
 |
| From Track jpg files |
1 PM
Orienteering (U of A campus map) 1:00:00 [0] ** 1.0 mi (1:00:01 / mi)
shoes: Saucony Shadow 6000 #6 - H
Strolled on U of Arizona campus with an O map Cristina sent us a while back. Explored some neat staircases and underpasses and thought it would be great for a sprint... Good to keep track of where we were.
Time and distance estimated, but we were going so slowly I listed it with 0 intensity.
Time and distance estimated, but we were going so slowly I listed it with 0 intensity.
Thursday Feb 14, 2013 #
2 PM
Hiking 2:11:16 [2] 3.38 mi (38:48 / mi) +301m 30:24 / mi
shoes: Trail NB 704 8.5D
Saguaro Natl Park-West hike on Hugh Norris trail onto the ridge and then back. Lots and lots of stairs made with chunks of cut granite (some approximately 12"x8"x2' or thereabouts). Lots of stairs. No, I didn't count. Warmer; 58-63 and quite sunny.
Valentine's dinner at Noble Hops in Oro Valley north of Tucson. :-) Too much food (including a chocolate mousse for dessert), but the beer was excellent (they don't brew any there, just have an extensive list of drafts (28 this month)).
EDIT: added FR track
Valentine's dinner at Noble Hops in Oro Valley north of Tucson. :-) Too much food (including a chocolate mousse for dessert), but the beer was excellent (they don't brew any there, just have an extensive list of drafts (28 this month)).
EDIT: added FR track
3 PM
Walking 15:00 [0] 0.53 km (28:18 / km)
shoes: Saucony Shadow 6000 #6 - H
Signal Hill at Saguaro Park West to see the petroglyphs.
Wednesday Feb 13, 2013 #
11 AM
Hiking 2:20:47 [2] 3.43 mi (41:04 / mi) +274m 32:54 / mi
slept:7.0 shoes: Trail NB 704 8.5D
Hiked up Fay Canyon in West Sedona (AZ). One booklet we'd seen talked about an arch visible once you go up a side trail; we missed it on the way in but found it on the way out of the canyon. Went up-canyon about as far as we could go. Not as much scrambling as yesterday, but still some ups and downs to manage. Beautiful weather; upper 40s to mid 50s and clear blue skies.
Climbs both yesterday and today are probably bogus, as the satellite signal seems to bounce around a lot in the canyons and around big rock features. :-) But there were some climbs both days.
Afterward we headed up Oak Creek Canyon to Flagstaff, where we stopped for a few minutes at the train station/visitor center, before heading back south and finding our way to Tucson. Had dinner at a Wildflower Bread cafe, a chain which appears to be the Panera alternative in these parts.
Climbs both yesterday and today are probably bogus, as the satellite signal seems to bounce around a lot in the canyons and around big rock features. :-) But there were some climbs both days.
Afterward we headed up Oak Creek Canyon to Flagstaff, where we stopped for a few minutes at the train station/visitor center, before heading back south and finding our way to Tucson. Had dinner at a Wildflower Bread cafe, a chain which appears to be the Panera alternative in these parts.
11 PM
Note
One of the things I've noticed here in Arizona is the setting moon is a crescent of the "bottom" of the moon. In NY I think the crescents are usually cupped to the upper left or upper right instead of straight up.
Tuesday Feb 12, 2013 #
1 PM
Hiking 2:03:46 [2] 1.74 mi (1:11:08 / mi) +293m 46:42 / mi
slept:7.5 shoes: Trail NB 704 8.5D
Trail hike to Cathedral Rock saddle in Sedona, Arizona. Some of the climb up to the saddle was pretty hairy (steep) but doable. We puttered around between spires a bit; pretty cool up there. Getting back down was hard on my left knee (some twisting) but I managed without damaging anything, just slowly.
Gorgeous day, and a dozen or so other people out on the trail when we were there, either going up or headed back down. One father with a young boy (about 3 or so?) got him all the way up and back down again. Quite an experience, and a great view. Temps were in the low to mid 40s.
Getting here was an experience, as we were supposed to fly out on Saturday, during the snowstorm/blizzard. Finally took off on Sunday evening, but didn't make our connection so finished the trip Monday morning, and drove up to Sedona around sunset. Very pretty; with a short snow shower partway here. Sedona's at 4500'. There's still snow on some roofs (particularly the north side) and up higher in the hills. Flagstaff, about 50 miles north, is over 6000' (7000'?) and we heard they got 3 feet of snow over the weekend. Good for the skiers, I guess.
Gorgeous day, and a dozen or so other people out on the trail when we were there, either going up or headed back down. One father with a young boy (about 3 or so?) got him all the way up and back down again. Quite an experience, and a great view. Temps were in the low to mid 40s.
Getting here was an experience, as we were supposed to fly out on Saturday, during the snowstorm/blizzard. Finally took off on Sunday evening, but didn't make our connection so finished the trip Monday morning, and drove up to Sedona around sunset. Very pretty; with a short snow shower partway here. Sedona's at 4500'. There's still snow on some roofs (particularly the north side) and up higher in the hills. Flagstaff, about 50 miles north, is over 6000' (7000'?) and we heard they got 3 feet of snow over the weekend. Good for the skiers, I guess.
4 PM
Hiking 1:07:37 [1] 1.58 mi (42:47 / mi) +85m 36:40 / mi
shoes: Trail NB 704 8.5D
Hiked up the Soldiers Pass trail via Devil's Kitchen (or Sinkhole, depending on where you look) and the Seven Sacred Pools (smallish-potholes going down a rock face into a stream bed, though water wasn't flowing today; and I only saw six pools) in Sedona. We didn't go quite far enough to see arches that were supposed to be visible from this trail, but will try to find some tomorrow (up a different trail).
We attempted to get to the Crescent Run area but a $9 charge just to park and walk by a stream seemed a bit pricey so we skipped the Cathedral Rock reflection photo opportunity and continued on the Red Rock Loop Road before heading up to Airport Mesa just before 5 to see if sunset colors were as nice today as the could be. They were nice but not spectacular.
We attempted to get to the Crescent Run area but a $9 charge just to park and walk by a stream seemed a bit pricey so we skipped the Cathedral Rock reflection photo opportunity and continued on the Red Rock Loop Road before heading up to Airport Mesa just before 5 to see if sunset colors were as nice today as the could be. They were nice but not spectacular.
Saturday Feb 9, 2013 #
Shoveling (strength) 10:00 [2]
Since I haven't done much else (exept remove one duplicate entry from the US Champs reg list), I'll log shoveling by the mailboxes. Unlike the light fluffy stuff in the drive that G and R moved with the snowblower, this was wet(salted) and plowed. Just needed to neaten it up a bit and move the pile back farther so the mail truck has room.
Friday Feb 8, 2013 #
12 PM
Walking (Outside) 31:00 [3] 2.0 mi (15:30 / mi)
slept:8.0 shoes: Saucony Shadow 6000 #6 - H
With Rob in MB. Not snowing at the moment so jumped at the opportunity! Stopped to put something in the mailbox at the PO, then answer another walker's query about the condition of a side road, so deducted 20 seconds from total on my watch. Good pace for this walk.
Thursday Feb 7, 2013 #
Note
How weird is this:
In Oklahoma, a woman named Nancy L. Niemann (not my sister) ran for Congress from district 37 against a Ross Smith (not Sam's fiance) and won. She then ran in the general election against a Steve Vaughan (not the fellow from OCIN) and lost.
http://www.altiusdirectory.com/Society/oklahoma-ho...
In Oklahoma, a woman named Nancy L. Niemann (not my sister) ran for Congress from district 37 against a Ross Smith (not Sam's fiance) and won. She then ran in the general election against a Steve Vaughan (not the fellow from OCIN) and lost.
http://www.altiusdirectory.com/Society/oklahoma-ho...
10 AM
Pilates class 1:00:00 [1]
slept:7.0
A different substitute for Mary, Nikki this time. Some different stuff, some hard stuff, actually; not as "prescriptive" as Ellen.
:-)
:-)
11 AM
Walking (indoor track) 43:37 [3] 3.0 mi (14:32 / mi)
shoes: Sauc.Shad.6000#7-2012H
Three miles around the track. Couldn't have done it without podcasts! Ask Me Another was the program of choice today.
14:12, 14:35, 14:50 (same perceived pace but obviously getting tired)
10 pulldowns. No adductors because we did plenty of inner thighs during Pilates.
14:12, 14:35, 14:50 (same perceived pace but obviously getting tired)
10 pulldowns. No adductors because we did plenty of inner thighs during Pilates.
Wednesday Feb 6, 2013 #
Exerc. Class 55:00 [1]
More leg work today, which was good.
Tuesday Feb 5, 2013 #
10 AM
Pilates class 55:00 [1]
slept:5.5
With a substitute, Ellen. She'd subbed for Mary before, and I remember her being very specific about how to do things (including stacking our weights when we set them down), prescriptive was the word that came to mind. She covered all the areas.
11 AM
Fitness equipment (elliptical) 25:00 [3]
shoes: Sauc.Shad.6000#7-2012H
1.13 mi and 10.6 mets reported by the machine. The machine I use is a Cybex Arc trainer 750AT. I generally do the Hill Interval program at level 3, and tell it my weight so it chooses the resistance. Hadn't done this in a bit so it went well until about 22 minutes when legs were done. Moved on to...
Fitness equipment (erging) 5:00 [2]
shoes: Sauc.Shad.6000#7-2012H
Rowing in place, 1027m (avg 2:20/500m, 25spm).
12 PM
Walking (indoor track) 14:47 [3] 1.0 mi (14:47 / mi)
shoes: Sauc.Shad.6000#7-2012H
Middle lane of the track, so 14.5 laps. Not as many people to swerve around today.
Pulldowns (only 7), adductors, and leg presses @ 90#
Pulldowns (only 7), adductors, and leg presses @ 90#
Monday Feb 4, 2013 #
Exerc. Class 55:00 [1]
Sunday Feb 3, 2013 #
Note
Didn't do the race in Saratoga, which was changed from a snowshoe to a trail run because of the lack of good snow cover. Saw results later which showed 55 runners; a good snowfall would have attracted over 100. Okay, it might have been the change from a 5km to 5mi race too. Looked like an interesting course, though.
3 PM
Walking 44:34 [2] 2.64 mi (16:53 / mi) +71m 15:35 / mi
shoes: Saucony Shadow 6000 #6 - H
With Rob, an extended MB out and back route which adds a short hill.
Sunny but cool, 30F and light breeze.
Sunny but cool, 30F and light breeze.
Friday Feb 1, 2013 #
11 AM
Walking (indoor track) 29:13 [2] 2.0 mi (14:36 / mi)
shoes: Sauc.Shad.6000#7-2012H
Missed Pilates yesterday because I needed to be crowned; had an eye appt today. So I hit the gym and took to the track, listening to Ask Me Another podcasts (while keeping track of the laps).
Followed this up with adductors, pulldowns (11), leg presses, and a few shoulder rows on a machine set to 50 pounds.
Followed this up with adductors, pulldowns (11), leg presses, and a few shoulder rows on a machine set to 50 pounds.
1 PM
Note
Eye doctor I saw today mentioned vitreous detachment, which is more common as we age.
http://www.nei.nih.gov/health/vitreous/vitreous.as...
He also said not to run (nothing "jarring") before my follow-up visit in a few weeks.... Biking, elliptical, walking, erging are okay. Hmmm.
http://www.nei.nih.gov/health/vitreous/vitreous.as...
He also said not to run (nothing "jarring") before my follow-up visit in a few weeks.... Biking, elliptical, walking, erging are okay. Hmmm.