Training Log Archive: JanetTIn the 30 days ending Nov 30, 2008:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||
Saturday Nov 29, 2008 #
Orienteering race (Green course) 55:03 [4] *** 4.71 km (11:41 / km) +70m 10:53 / km
spiked:17/19c shoes: Trail NB 706 9D # 2
HVO / DVOA dual meet at Eagle Rock Reservation in NJ. This park has a great location on a rise between Bloomfield and West Orange NJ, and overlooks the entire Manhattan skyline -- awesome!
Nadya Popova set the courses in this park with a wide trail network and little climb, so times were fast. Not sure whether the scale is right because I'm usually closer to 14-15 min/k in the woods (was it really 1:7500?). Trails were hard to see in many places so I mostly ignored them and used the compass.
A little sloppy on a couple of controls, including not visualizing the area around 10 correctly (I thought it was a reentrant/ditch system in a flat area that I was headed for, not a hillside. Contour interval was only 3 meters, so the hills really weren't long or steep.
Nice day! Older son's fiancee orienteered with him for the first time (Yellow) and she thought it was awesome so may be back for more. They live a couple miles' drive from Eagle Rock. :-)
Thanks to HVO!
Track
Nadya Popova set the courses in this park with a wide trail network and little climb, so times were fast. Not sure whether the scale is right because I'm usually closer to 14-15 min/k in the woods (was it really 1:7500?). Trails were hard to see in many places so I mostly ignored them and used the compass.
A little sloppy on a couple of controls, including not visualizing the area around 10 correctly (I thought it was a reentrant/ditch system in a flat area that I was headed for, not a hillside. Contour interval was only 3 meters, so the hills really weren't long or steep.
Nice day! Older son's fiancee orienteered with him for the first time (Yellow) and she thought it was awesome so may be back for more. They live a couple miles' drive from Eagle Rock. :-)
Thanks to HVO!
Track
Thursday Nov 27, 2008 #
Walking 33:12 [1] 2.9 km (11:27 / km)
Pre-turkey walking at my in-laws' in New Holland, PA, with Rob, so not pushing the pace. FR measured 2.79 km so it was probably closer to 3 km. Nice day, mid-40's and sunny, with a little breeze.
Tuesday Nov 25, 2008 #
Fitness equipment (elliptical) 35:00 [2] 3.2 mi (10:56 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
On the elliptical at the Y. Used the "interval" program, alternating 2 minutes at ramp 4 and 2 minutes at ramp 8, for the first 30 minutes. (It started at 10, but I changed it.) Then 5 minutes at ramp 4 for cool down.
I used the heart rate pads to get a general idea; it was in the 120-130 bpm range most of the time, higher as time went on (I also sweated more as time went on), even though I was pedaling slower at the high ramp.
(5275 total strides)
I used the heart rate pads to get a general idea; it was in the 120-130 bpm range most of the time, higher as time went on (I also sweated more as time went on), even though I was pedaling slower at the high ramp.
(5275 total strides)
Monday Nov 24, 2008 #
Exerc. Class 55:00 [1]
Class in Chatham. Used 1 set of risers during stepping; left knee whimpered a little bit so I was careful in foot placement, but completed the 10-minute segment okay.
Sunday Nov 23, 2008 #
Walking (road) 45:45 [2] 2.9 mi (15:47 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
MB balloon/loop via Shaker Museum Rd and back via Alb Tpk. Lovely day out, though on the cold side to start, but I had the right amount of clothes. No dogs out today; didn't see any deer or hunters either (I was out between 2:15 and 3:00).
Saw a report of the Philly Marathon on the evening new, and thought of Maryann -- good for you doing the half! I have never run a half-marathon, though I've walked at least that amount in Rogaines.
Saw a report of the Philly Marathon on the evening new, and thought of Maryann -- good for you doing the half! I have never run a half-marathon, though I've walked at least that amount in Rogaines.
Saturday Nov 22, 2008 #
Orienteering race (Green course) 1:01:46 [4] *** 4.2 km (14:42 / km)
spiked:15/15c shoes: Trail NB 706 9D # 2
HVO local meet (plus JROTC champs) at Spook Swamp (Sebago Beach) in Harriman. It was cold (upper 20's) and windy, at least near the beach, but I dressed appropriately and (once I warmed up on the first couple of controls) felt comfortable.
Lots of people out there (despite the fact that White and Yellow used a different part of the map), partly because Green = Red minus 5 controls, and Orange overlapped on some of them too. I think I actually found 2 controls by myself; all the others had someone there just ahead of me. Oh well, it was good exercise and good map reading/route choice training. And I H'dTFU and got out there on a cold day. Thanks to CS Bernie and to the HVO volunteers for the opportunity!
FR -- Garmin 4.87, Sporttracks 5.22, avg. just over 5 km.
Track
Lots of people out there (despite the fact that White and Yellow used a different part of the map), partly because Green = Red minus 5 controls, and Orange overlapped on some of them too. I think I actually found 2 controls by myself; all the others had someone there just ahead of me. Oh well, it was good exercise and good map reading/route choice training. And I H'dTFU and got out there on a cold day. Thanks to CS Bernie and to the HVO volunteers for the opportunity!
FR -- Garmin 4.87, Sporttracks 5.22, avg. just over 5 km.
Track
Friday Nov 21, 2008 #
Stepping (bench) 20:00 [1]
shoes: Saucony Shadow 6000 8.5 # 3
At the Y. I stayed as long as I could, which was twice as long as I thought I could manage. Once she started doing steps with pivoting and I got dizzy, though, and my knee started to say "no" I gave up and quietly left.
Plus 5 minutes of warm up, just moving without using the step.
Plus 5 minutes of warm up, just moving without using the step.
Fitness equipment (treadmill) 33:30 2.25 mi (14:53 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
At the Y, after departing from stepping class. Incline of 1.0, set on 4.2 mph, watching various TV stations.
Followed by the 5 Fitlinxx machines for arms (no pulldowns today).
Air outside felt a little warmer after exercise than before, but still darned cold.
Followed by the 5 Fitlinxx machines for arms (no pulldowns today).
Air outside felt a little warmer after exercise than before, but still darned cold.
Wednesday Nov 19, 2008 #
Exerc. Class 55:00 [1]
In Chatham. Upped the intensity just slightly by adding one set of risers to the step -- and my knee didn't object! We'll see how long I can sneak this past it without it noticing...
Tuesday Nov 18, 2008 #
Pilates class 50:00 [1]
At the Y. I like this much better than Piyo or Yoga (no downward dogs -- yeay!!). I had a little trouble with a couple of moves (mostly because of something to do with my back, rather than poor ab strength). I'll be back.
Walking (treadmill) 34:00 2.25 mi (15:07 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
After pilates, incline set at 1.0.
Monday Nov 17, 2008 #
Exerc. Class 55:00 [1]
In Chatham. Typical class (warmup plus 10-10-10 then abs and cooldown/stretching).
Dynamics of "where am I going to stand" always interesting depending on when you actually arrive for the class. When I'm early I stake out a spot in the back; late and I feel "out of place." :-)
Dynamics of "where am I going to stand" always interesting depending on when you actually arrive for the class. When I'm early I stake out a spot in the back; late and I feel "out of place." :-)
Sunday Nov 16, 2008 #
Event: NEOC - Gay City
Orienteering race 1:22:22 [4] *** 5.6 km (14:43 / km)
spiked:12/13c shoes: Trail NB 706 9D # 2
Green course at NEOC's Gay City event. 50 and cloudy/breezy, but running warmed me up quickly.
Green went clockwise, Red went counter clockwise, and reverse from Green on 2 legs. Only saw a few people out there, though, so not much overlap, really. First 5 controls rather orange-ish, IMHO. # 7 was the first true test, and I give myself a grade of 'C' because I crossed the stream way too early and I slowed down to figure out where I was; didn't read contours and rocky stuff (not much of which was on the map) correctly. Second half of the course had some interesting legs/route choices so I was happier, and my time was within reason.
Very nice open woods, especially with all the leaves down. A good outing, and I'm happy with my route choices on all but # 7. :-)
FR=6.98 km; ST=7.57 km; avg. 7.3 km covered distance.
One fall, no damage (other than slightly stiff neck as I tried to catch myself from going face-first into a log).
Green went clockwise, Red went counter clockwise, and reverse from Green on 2 legs. Only saw a few people out there, though, so not much overlap, really. First 5 controls rather orange-ish, IMHO. # 7 was the first true test, and I give myself a grade of 'C' because I crossed the stream way too early and I slowed down to figure out where I was; didn't read contours and rocky stuff (not much of which was on the map) correctly. Second half of the course had some interesting legs/route choices so I was happier, and my time was within reason.
Very nice open woods, especially with all the leaves down. A good outing, and I'm happy with my route choices on all but # 7. :-)
FR=6.98 km; ST=7.57 km; avg. 7.3 km covered distance.
One fall, no damage (other than slightly stiff neck as I tried to catch myself from going face-first into a log).
Friday Nov 14, 2008 #
Walking (treadmill) 42:23 2.67 mi (15:52 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
At the Y. "Warmed up" with an XC program, but muscles/joints didn't like that, so I switched to 3.9 mph and incline 1.0 with no changes as time went by, and kept that up for 30 minutes. Then cool down at 3.2 mph, another 5 minutes or so, at a slower pace.
Strength -- Fitlinxx machines (all the arm ones, none of the leg) and 12 pulldowns at 56.5 lbs.
Strength -- Fitlinxx machines (all the arm ones, none of the leg) and 12 pulldowns at 56.5 lbs.
Note
Spent about an hour moving leaves around in the yard (raking, carting them away) from one spot in the front that is more visible. The rest will just wait for the wind to take them (although we've been having more rainy than windy days).
Wednesday Nov 12, 2008 #
Exerc. Class 55:00 [1]
Class in Chatham. I can't get my heart rate up much even during the aerobics part of the class, partly because of the limitations of my joints (that don't allow higher impact moves), so this remains an intensity of 1.
Tuesday Nov 11, 2008 #
Fitness equipment (elliptical) 45:00
shoes: Saucony Shadow 6000 8.5 # 3
Elliptical at the Y, 40 minutes on the cross training program, plus 5 minutes cooldown.
Left foot started feeling numb after about 25 minutes; perhaps related to my other left ankle area injuries... (if it isn't one thing, it's another -- I may have to eventually resort to water aerobics to stay in shape!).
Left foot started feeling numb after about 25 minutes; perhaps related to my other left ankle area injuries... (if it isn't one thing, it's another -- I may have to eventually resort to water aerobics to stay in shape!).
Monday Nov 10, 2008 #
Exerc. Class 55:00 [1]
Ex. class in Chatham. Hamstrings felt tight on the drive to class, but I was counting on the exercises to get me loosened up from a weekend of orienteering (and they did). We did a couple of 30 sec planks today, which are hard on my right shoulder (but not as hard as 1-min planks would be). I like planks. Did some extra hip/back stretches during the stretching segment.
Left ankle a little stiff/sore/loose-wobbly, but it held up.
Left ankle a little stiff/sore/loose-wobbly, but it held up.
Sunday Nov 9, 2008 #
Event: WCOC Brooksvale meet
Orienteering race 1:34:22 [4] *** 5.4 km (17:29 / km)
spiked:19/19c shoes: Trail NB 706 9D # 2
WCOC Brooksvale meet green course, set by Peter Grollman. Sunny and low 50's. Start triangle was up a relatively steep rocky incline from the pavilion--thank you Peter for not making us race up it. :-)
Route choice to 1 maybe not ideal because I climbed needlessly about 2-3 contours more rather than going around, but found it easily from my approach. Route to 2 was way around to the north via trails part of the way, adding quite a bit of distance but saving me climb through medium green up and over a wide hill; I think the time would have been about the same going straight. Lots of trail running options on a number of other controls, but there are a lot of trails and stone walls on the map, too. Some of the heavier/wider trails have giant puddles in them too, making running on them interesting. Still, I had a good time and no navigation problems.
Tired from my third exercise day in a row and longer-than-typical (i.e. Brown) courses, and my left ankle was giving me grief, even wearing the Active Ankle. Also tweaked my right shoulder on the descent to the pen-penultimate (3rd from last -- what's the word for that?) control, so the ride home was uncomfortable.
Maybe I should take it easy this week. :-)
FR -- didn't get a complete track (must have hit the 'off' button at that pen-penultimate control), but ST says about 7 km covered distance, probably a little bit more than that, say 7.5 km?
Route choice to 1 maybe not ideal because I climbed needlessly about 2-3 contours more rather than going around, but found it easily from my approach. Route to 2 was way around to the north via trails part of the way, adding quite a bit of distance but saving me climb through medium green up and over a wide hill; I think the time would have been about the same going straight. Lots of trail running options on a number of other controls, but there are a lot of trails and stone walls on the map, too. Some of the heavier/wider trails have giant puddles in them too, making running on them interesting. Still, I had a good time and no navigation problems.
Tired from my third exercise day in a row and longer-than-typical (i.e. Brown) courses, and my left ankle was giving me grief, even wearing the Active Ankle. Also tweaked my right shoulder on the descent to the pen-penultimate (3rd from last -- what's the word for that?) control, so the ride home was uncomfortable.
Maybe I should take it easy this week. :-)
FR -- didn't get a complete track (must have hit the 'off' button at that pen-penultimate control), but ST says about 7 km covered distance, probably a little bit more than that, say 7.5 km?
Saturday Nov 8, 2008 #
Orienteering race 1:11:47 [4] *** 4.85 km (14:48 / km) +85m 13:36 / km
spiked:9/10c shoes: Trail NB 706 9D # 2
EMPO club champs at Thacher set by Phil. Good course, using the area north of the park road (north and west of day 1 parking for 2006 A meet).
Clean navigation, though I hesitated before the control to 1 (faded bag, but I saw Glen stop near it and once I moved over I could see the flag), and went past the depression at 2 but corrected at the catching feature (a stone wall on the edge of the map) -- Phil put the bag down IN the depression, which is okay because the depression is visible if you're at the right angle. Took relatively conservative route choices to some other controls due to large swaths of medium green vegetation (which Glen had warned me about), and washed my feet several times in the very wet marshes.
Second only to Craig Weber on the Green course (and a good 10 minutes behind him); I won my age group easily.
FR -- 5.89 K; ST -- 6.45 K, avg. 6.17 K covered distance.
Clean navigation, though I hesitated before the control to 1 (faded bag, but I saw Glen stop near it and once I moved over I could see the flag), and went past the depression at 2 but corrected at the catching feature (a stone wall on the edge of the map) -- Phil put the bag down IN the depression, which is okay because the depression is visible if you're at the right angle. Took relatively conservative route choices to some other controls due to large swaths of medium green vegetation (which Glen had warned me about), and washed my feet several times in the very wet marshes.
Second only to Craig Weber on the Green course (and a good 10 minutes behind him); I won my age group easily.
FR -- 5.89 K; ST -- 6.45 K, avg. 6.17 K covered distance.
Orienteering 17:05 [2] *** 1.25 km (13:40 / km) +30m 12:12 / km
spiked:2/2c shoes: Trail NB 706 9D # 2
I picked up 2 controls on the red course, south of the park road, while Glen picked up 3 of my course's controls. Starting to get dark so I was hoping the one in the hemlocks was brightly colored, and it was. :-)
Friday Nov 7, 2008 #
Fitness equipment (elliptical) 33:00 [3]
Used the machine at the Y. When I finished I think it was too sensitive and shut itself off when I stopped rather than giving me a summary, so time is an estimate and I don't have other data. I did a type of interval program that adjusted the crossramp up and down (between 5 and 10) for 30 minutes, then a 3 minute cooldown at a lower ramp level.
Followed by 6 Fitlinxx machines (5 arms and leg press).
Followed by 6 Fitlinxx machines (5 arms and leg press).
Hiking 36:45 [2] 1.98 mi (18:33 / mi)
shoes: Trail NB 706 9D # 2
Hiked trails at Schodack Town Park. First went out and back on the stream-side trail, then did a white/yellow/blue trail loop (up and down over what look to be gravel hills, dune-like almost--mostly likely glacial remnant/moraine). Nice day, cloudy and low 60's -- no one else there (well, there was a car in the parking lot, but s/he pulled out as I returned from the stream-side trail jaunt).
Distance is average of Garmin (1.8) and SportTracks (2.15); I just can't get them to agree. :-)
Distance is average of Garmin (1.8) and SportTracks (2.15); I just can't get them to agree. :-)
Thursday Nov 6, 2008 #
Note
Was thinking of walking/hiking at Hand Hollow after my volunteer time at the elementary school library, but it was showering. So I wimped out.
Came across a good base map of the park, instead, and brought it home to scan/trace, maybe...
Came across a good base map of the park, instead, and brought it home to scan/trace, maybe...
Wednesday Nov 5, 2008 #
Exerc. Class 55:00 [1]
Class in Chatham. Helped put away tables left behind by poll workers (voting took place in the American Legion hall where we have class, and they didn't clean up after themselves to my instructor's satisfaction), and then had a normal class. Used the short step. I'm doing okay with it, as long as the exercise doesn't go too long--rare knee twinges if I'm not paying attention to absolutely correct balance.
Right upper back spasming--I think I might have pulled something when I stumbled on my hike on Monday as it hurt a little yesterday and a lot today.
Followed by about an hour of leaf raking (amazing that this movement doesn't bother my back) in front of house (only about 1/10th of available raking, but this section really needs to be cleaned up). Later I'll get around to hauling them away...we'll see how my back feels about that.
Right upper back spasming--I think I might have pulled something when I stumbled on my hike on Monday as it hurt a little yesterday and a lot today.
Followed by about an hour of leaf raking (amazing that this movement doesn't bother my back) in front of house (only about 1/10th of available raking, but this section really needs to be cleaned up). Later I'll get around to hauling them away...we'll see how my back feels about that.
Tuesday Nov 4, 2008 #
Walking hills 1:00:12 [3] 3.85 mi (15:38 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Walked to our polling place in North Chatham; another nice-weather election day (I think I've walked since before they moved it to N Chatham a few years ago). [If you haven't voted yet -- GO VOTE!!]
Saw several neighbors drive by me in their cars on their way to vote, and we exchanged waves. :-) The person ahead of me in line was also a neighbor, just down and across the street. She had one of her two kids with her -- is the other one old enough for school already??
Saw several neighbors drive by me in their cars on their way to vote, and we exchanged waves. :-) The person ahead of me in line was also a neighbor, just down and across the street. She had one of her two kids with her -- is the other one old enough for school already??
Monday Nov 3, 2008 #
Exerc. Class 55:00 [1]
Class in Chatham again. Nothing was too hard, except for hamstring curls, since my quads are very, very sore from yesterday's run (and still are). I thought they'd wait a day or so before they gave me grief. :-)
Hiking 32:21 [2] 2.0 mi (16:10 / mi)
shoes: Trail NB 706 9D # 1
Nice day (low 50's), no rain yet, so walked a bit on the trails at Borden Pond Preserve in Chatham. Distance estimated, since one of the trails went up and down hills; I know the distance from the parking lot to the far end of the flat trail along the creek is about a mile. Walking up hills was slow and painful.
Sunday Nov 2, 2008 #
Running (dirt) race (long run) 54:10 [4] 4.7 mi (11:31 / mi)
shoes: Trail NB 706 9D # 2
Trail race at Saratoga Spa State Park (which we have an O-map of, so I'm able to attach a nice track file), nominally 5 miles, but anyone with a gps watch (Glen, me, some other runner) registered it as closer to 4.7. I was aiming for about an hour, or a little less, for 5 miles, and was happy with my time, even when I found out it was a little shorter. The weather cooperated nicely; sunny and just under 40 degrees. I was dressed properly too and had warmed up (about 7-8 min.) beforehand.
Surfaces ranged from open field to single track to wide trail to a little bit of paved road or parking lot running, and there were enough ups and downs to make a trail runner happy. Only a little bit of mud spied here and there, and one stream crossing where I was able to get across without getting wet shoes.
One fall, on a narrow single-track trail (reminding me of PG and counting falls), barely scraped my knees. Hacked and coughed the first 2 miles or so, lungs adjusting to the cold temperature, but then it was better. I started out at the tail end and passed one woman as we headed into the woods, a couple more on an uphill climb, and a couple more on a fairly gentle downhill (relatively), all in the first mile. One young kid (found out later he was 8) dropped back to walk about 1.5 along.
Finished 99th out of 105; 3 min. behind # 98 and 3 min. ahead of 100th place. First female 55-59 (out of one) and got a piece of paper saying so. Finished 2nd out of three in 50-59, though 1st place was a good 20 minutes faster (she even beat Glen; I'll never do that while we can both run). :-)
Surfaces ranged from open field to single track to wide trail to a little bit of paved road or parking lot running, and there were enough ups and downs to make a trail runner happy. Only a little bit of mud spied here and there, and one stream crossing where I was able to get across without getting wet shoes.
One fall, on a narrow single-track trail (reminding me of PG and counting falls), barely scraped my knees. Hacked and coughed the first 2 miles or so, lungs adjusting to the cold temperature, but then it was better. I started out at the tail end and passed one woman as we headed into the woods, a couple more on an uphill climb, and a couple more on a fairly gentle downhill (relatively), all in the first mile. One young kid (found out later he was 8) dropped back to walk about 1.5 along.
Finished 99th out of 105; 3 min. behind # 98 and 3 min. ahead of 100th place. First female 55-59 (out of one) and got a piece of paper saying so. Finished 2nd out of three in 50-59, though 1st place was a good 20 minutes faster (she even beat Glen; I'll never do that while we can both run). :-)
Note
GPS track (the O map doesn't include the wetlands portion of the park in the southwest corner, so it's cut off a bit, but was rather uninteresting anyway, flat and wide).
Saturday Nov 1, 2008 #
Note
EMPO Scout-O -- helper / instruction
At Tawasentha Town Park from 10 to 12:30, on my feet the whole time, though I didn't move very far. Followed by a delicious bowl of soup from Bountiful Bread, a local soup/sandwich shop (and competition to Panera) near Albany.
The scouts were enthusiastic for the most part. Some girl scouts seemed very young but I hope they got something out of the day besides a bit of exercise (also a good thing). Though not sunny most of the time, at least it wasn't pouring rain like last year. :-) Nice day to be outside.
At Tawasentha Town Park from 10 to 12:30, on my feet the whole time, though I didn't move very far. Followed by a delicious bowl of soup from Bountiful Bread, a local soup/sandwich shop (and competition to Panera) near Albany.
The scouts were enthusiastic for the most part. Some girl scouts seemed very young but I hope they got something out of the day besides a bit of exercise (also a good thing). Though not sunny most of the time, at least it wasn't pouring rain like last year. :-) Nice day to be outside.