Training Log Archive: JanetTIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
Exerc. Class 55:00 [1]
In Chatham. Legs stiff from the weekend's O, esp. climbing hills yesterday (mostly sore calves). Took my pulse after stepping and it was 120 bpm. Not sure it's usually that high but it was all an effort after ~8 miles this weekend.
Sunday Nov 29, 2009 #
Event: NEOC - Mt. Tom
Orienteering race (score-O / all 18) 2:15:42 [3] *** 6.8 km (19:57 / km) +355m 15:50 / km
spiked:13/18c shoes: Jala Jukola Spider 6 #2
Mt. Tom post-Thanksgiving Score-O (Western Mass Rules). For some reason I decided to go for all 18 controls this year (guess I'm a glutton for punishment). :-) Distance measured along beelines on my route (8-15-18-17-14-16-13-12-11-7-6-10-9-5-4-3-2-1). Glen counted the climb (he happened to do the exact same route as me though we did not confer ahead of time).
Unlike my past several O outings, I had a number of errors on this map, some of them due to my misinterpretation of the map or coming up short (again!) on distance.
On my way from 15-18 (see map below) I read the rock around the form-line knoll SW of the spur/cliffs as the spur/cliffs and attacked. Spent too much time bopping around unmapped rock before returning to the knoll. There was a young man running by at the time and I followed him NE where I saw the mapped cliffs and was able to continue from there. Lost 6 minutes there.
Another 4:30 was lost near 16 where I was too high on the hill and never saw where the reentrant bent towards the control. Stood some time at the NW end of the hill NW of the control before figuring out where I was.
The other biggie was misreading the big trail between 6 and 10 and leaving it too early. I got caught up in the green; misread the small trail, and ended up spending a lot of time catching up. 5:30 lost there.
Between 2-3 minutes was lost on my remaining errors; too high on the hill #15, and too far north on #3.
Otherwise I did my best to keep in contact especially on the controls north of the main road. I went there first because it was more physical and technical than controls 1-11.
TC - 7.9 km / ST - 10.7 Actual? Your guess is as good as mine.
Unlike my past several O outings, I had a number of errors on this map, some of them due to my misinterpretation of the map or coming up short (again!) on distance.
On my way from 15-18 (see map below) I read the rock around the form-line knoll SW of the spur/cliffs as the spur/cliffs and attacked. Spent too much time bopping around unmapped rock before returning to the knoll. There was a young man running by at the time and I followed him NE where I saw the mapped cliffs and was able to continue from there. Lost 6 minutes there.
Another 4:30 was lost near 16 where I was too high on the hill and never saw where the reentrant bent towards the control. Stood some time at the NW end of the hill NW of the control before figuring out where I was.
The other biggie was misreading the big trail between 6 and 10 and leaving it too early. I got caught up in the green; misread the small trail, and ended up spending a lot of time catching up. 5:30 lost there.
Between 2-3 minutes was lost on my remaining errors; too high on the hill #15, and too far north on #3.
Otherwise I did my best to keep in contact especially on the controls north of the main road. I went there first because it was more physical and technical than controls 1-11.
TC - 7.9 km / ST - 10.7 Actual? Your guess is as good as mine.
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| From Track jpg files |
Saturday Nov 28, 2009 #
Orienteering race (green course) 1:10:53 [3] **** 4.4 km (16:07 / km) +150m 13:46 / km
spiked:10/13c shoes: Jala Jukola Spider 6 #2
HVO local meet at Blue Mountain Reservation near Peekskill, NY. Bright sunny day, 50F, but windy esp. near the lake (start/finish), but plenty warm in the woods. Nice course by Dave Webber.
Minor bobbles in circle at 5, 7, and 8, checking the wrong feature. Actually, I circled the wrong reentrant at 7. Route to 7 included looping around the wrong hill, too; but I saw another Green course runner (who I'd seen at 5 and 6) at the control and corrected.
Got a scalp today (Susie) -- I suspect she had a problem or two (she hasn't posted today's run yet).
6.06 km TC / 6.41 ST
Minor bobbles in circle at 5, 7, and 8, checking the wrong feature. Actually, I circled the wrong reentrant at 7. Route to 7 included looping around the wrong hill, too; but I saw another Green course runner (who I'd seen at 5 and 6) at the control and corrected.
Got a scalp today (Susie) -- I suspect she had a problem or two (she hasn't posted today's run yet).
6.06 km TC / 6.41 ST
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| From Track jpg files |
Tuesday Nov 24, 2009 #
Pilates class 55:00 [1]
At the Y. Used elastic bands. I arrived late enough to miss out on the "new" olive green bands (med. strength). All that were left were pink (older ones, light intensity) and new gray ones (heavy duty). I took a pink one.
During one of the exercises with the band, my pink band popped/broke (this was after at least one other had broken for others in the class -- an epidemic!). I got a gray one and took it easy on the rest of the exercises.
Noted: new (non-slip) yoga mats! Hurray -- there should be enough for everyone now.
During one of the exercises with the band, my pink band popped/broke (this was after at least one other had broken for others in the class -- an epidemic!). I got a gray one and took it easy on the rest of the exercises.
Noted: new (non-slip) yoga mats! Hurray -- there should be enough for everyone now.
Hiking hills (treadmill) 45:00 2.81 mi (16:01 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Treadmill X-C program, speed 3.8 mph, incline varied from 0.5 to 9.5% over the course of the "course." 2.54 mi in 40 min; last 0.27 mi was cool down.
Monday Nov 23, 2009 #
Exerc. Class 55:00 [1]
In Chatham. Good stretching.
Sunday Nov 22, 2009 #
Event: WCOC Wooster Mountain
Orienteering race (green course) 1:12:50 [4] *** 4.8 km (15:10 / km) +115m 13:33 / km
spiked:10/11c shoes: Jala Jukola Spider 6 #2
WCOC Wooster Mountain / Hemlock Hills map, starting from Lake Windwing. Sunny and low 50s to start -- nice day for orienteering, and a very nice map (though plenty of rock underfoot). Not much climb which was just fine with me.
Safe route to #1 (around on the trail rather than chancing the rough open field and swamp). Woods route to 2; later saw there was a trail-road option. Stayed high to 3 and spiked it; saw someone leaving 4. A crowd of guys passed me on the way into 5 and led the way to 6. I got to do 7 on my own and could have gone a bit faster around the right side of the hill instead of the left, or by taking the trail around. Sloppy execution 7-8 (a long leg) but found it in the end, esp. since I saw someone (PG?) leaving it from a couple contours up the hill. :-) Raced an old(er) guy from the Go control.
I was up in 1st on the green course for a long time, until Eileen Underwood came in -- 17 minutes faster! Good for her!
The red course was the same as green through # 7, then they went farther north (note north lines are the blue lines slanting slightly left on map below), before looping back in.
My track --
Safe route to #1 (around on the trail rather than chancing the rough open field and swamp). Woods route to 2; later saw there was a trail-road option. Stayed high to 3 and spiked it; saw someone leaving 4. A crowd of guys passed me on the way into 5 and led the way to 6. I got to do 7 on my own and could have gone a bit faster around the right side of the hill instead of the left, or by taking the trail around. Sloppy execution 7-8 (a long leg) but found it in the end, esp. since I saw someone (PG?) leaving it from a couple contours up the hill. :-) Raced an old(er) guy from the Go control.
I was up in 1st on the green course for a long time, until Eileen Underwood came in -- 17 minutes faster! Good for her!
The red course was the same as green through # 7, then they went farther north (note north lines are the blue lines slanting slightly left on map below), before looping back in.
My track --
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| From Track jpg files |
Friday Nov 20, 2009 #
Walking (road) 51:08 [3] 3.5 mi (14:37 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Stopped at P.O. on the way out to mail some letters (buy extra postage). Continued on Albany Turnpike (towards Old Chatham) as far as the old mile post that says "16 M.F. Albany" (MF=miles from). I think it's so neat that we have several of these mile posts still around. I know that 16, 15, 14, and 13 MF Albany all are still along Albany Turnpike near us; possibly more.
Thursday Nov 19, 2009 #
Pilates class 40:00 [1]
At the Y. Only 40 minutes today because she started getting too much into upper body (I have trouble with my right shoulder, which is still sore from Tuesday) -- no push ups for me! (Or low to high planks, which are brutal.)
Walking (track) 13:46 [3] 1.0 mi (13:46 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Since I skipped out early on Pilates, I walked a quick mile on the indoor track (inside/walking lane except when I had to step out to pass slower walkers). When I walk this fast I tend to feel it in my shins.
Wednesday Nov 18, 2009 #
Exerc. Class 55:00 [1]
In Chatham. I was right about my arms being sore, but my legs are fine today. Arms sore from yesterday's push-ups from the ball (balanced on the ball), and possibly also the elbow plank we did on the ball (balancing to keep ball from rolling out from underneath) which put extra tension on the shoulder area.
Tuesday Nov 17, 2009 #
Pilates class 55:00 [1]
At the Y, using the exercise ball and weights. I bet I'll feel it in my hamstrings and arms tomorrow.
Hiking (treadmill) 1:00:00 3.89 mi (15:26 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
1 mile warm-up (15 min) then hills (3-6% grade) for 40 minutes plus 5 minute cool-down.
Monday Nov 16, 2009 #
Exerc. Class 55:00 [1]
In Chatham. Stepping felt hard; left knee complained some (also complained climbing down a rocky hillside yesterday, but it doesn't bother me at all on the flat). Good stretching, esp. right hip area which is tight again.
Sunday Nov 15, 2009 #
Orienteering race (green course) 1:34:56 [3] *** 4.9 km (19:22 / km)
spiked:10/12c shoes: Jala Jukola Spider 6 #3
Green course, slowly and carefully. Having not done well here before I wanted to take safe routes (and there were trail routes to several controls). I took a different way around one big hill, avoiding a route I had taken another time. This one gave me a clear attack point which helped.
Minor bobbles into two controls, not reading terrain well, but not far off (just not efficient). Never really "lost," so another good outing.
Thanks to Craig Weber and HVO!
FR said 5.33km, SportTracks 7.32! I'll say 6.3...
Minor bobbles into two controls, not reading terrain well, but not far off (just not efficient). Never really "lost," so another good outing.
Thanks to Craig Weber and HVO!
FR said 5.33km, SportTracks 7.32! I'll say 6.3...
Walking 58:21 2.6 mi (22:27 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Walked on the Walkway Over the Hudson north of Poughkeepsie (within view of the Mid-Hudson Bridge / I-84), which has only been open about a month. Since it was such a nice Sunday there were LOTS of folks (and dogs, and a few bikes and skates) to dodge. No pictures (it was a bit cloudy and not really anything very scenic), but it was a neat thing to do. Someday if we have more time we might do the entire loop (3.6 mi) which takes you one way across the WOTH and back across the Mid-Hudson Bridge and through Poughkeepsie. Or not.
Strolled west first, then power-walked back to where we were parked.
Strolled west first, then power-walked back to where we were parked.
Thursday Nov 12, 2009 #
Pilates class 55:00 [1]
At the Y. A few new students today, so instructor limited exercises to body weight which seemed plenty tough to me (e.g., side leg lifts [outer-thigh/hip] one-legged bridge, push-ups, as well as the more typical roll-ups and pilates 100).
Running (treadmill) 32:22 3.0 mi (10:47 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Warm up, 0.5 mi at 5.3 mph, then 2.5 mi at 5.6 or 5.7.
Walked to cool down, 8 min (1/2 mi).
Walked to cool down, 8 min (1/2 mi).
Wednesday Nov 11, 2009 #
Exerc. Class 55:00 [1]
In Chatham. More movement than Monday so a good session.
Note
Glen had the day off and I had an afternoon appt. in Albany, so we went out to dinner afterwards. We went to a favorite local Italian place and had items off the Specials menu -- nice (I had butternut squash/cheese/spinach stuffed fresh manicotti w/bechamel sauce). Our favorite thing about this restaurant, though, is the still-warm freshly baked bread they bring after you order -- heaven!
Tuesday Nov 10, 2009 #
Walking 25:00 [1]
Stroll in Chatham...
Monday Nov 9, 2009 #
Exerc. Class 55:00 [1]
In Chatham. Good to move around. Stepping felt harder (more tiring) than usual, but was only 5 minutes at a time so tolerable. Good stretching.
Walking 1:00:19 [2] 3.55 mi (16:59 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Perfect weather for a walk, sunny and upper 60s. Didn't push the pace because I'm still tired from yesterday's extreme climbing. :-)
Decided to check out where a ranch house used to be south of us; it was gone last week, with just a foundation there.
A new house is now on the foundation. I suspect they are/were both manufactured/modular homes. Not sure what the problem was with the old one, but the new one is now in place. Workers are probably connecting/reconnecting plumbing and electricity.
Decided to check out where a ranch house used to be south of us; it was gone last week, with just a foundation there.
A new house is now on the foundation. I suspect they are/were both manufactured/modular homes. Not sure what the problem was with the old one, but the new one is now in place. Workers are probably connecting/reconnecting plumbing and electricity.
Sunday Nov 8, 2009 #
Event: WCOC Pond Mountain
Orienteering race 1:47:56 [3] **** 6.5 km (16:36 / km) +320m 13:20 / km
spiked:17/17c shoes: Jala Jukola Spider 6 #3
[Note: edited total time. We had to copy maps on the clock and I deducted the 7:22 I spent doing that (17 controls on a very detailed map!).]
WCOC local meet at Pond Mountain, Kent, CT; courses set by Peter Grollman. The advertised choice was "green, 4.3 km, 210m climb" or "red, 6.8 km, 290 km climb." I wasn't sure I was up for almost 7km, so I chose green, which turned out to be a wise choice! (I counted 320 m on the green course on the route I took, which added 35 more than necessary; Glen counted over 400 on the red.)
It turned out Peter mis-measured the courses (using OCAD) so they were 50% longer than advertised. And no water on the courses, which was probably an issue for a few folks who didn't carry their own as it turned out to be quite a nice warm day (low 60's and sunny).
As for me, I found them all where I expected to find them. Yay, a clean race! Of course, I was going SLOW because of all the rocky ground and climb (in places) -- I just couldn't run in most places. The climbs to 10 and 12 were brutal, but good HTFU training. Red shared many of the same legs, so I saw people out there occasionally, most notably the group of 3 guys who passed me on the climb up to green 10.
My FR lost signal between 9 and 12 so I have a straight line there (not very useful), so I'll just post the map. Maybe I'll add my course to it later for my own info.
"Green" course map--
WCOC local meet at Pond Mountain, Kent, CT; courses set by Peter Grollman. The advertised choice was "green, 4.3 km, 210m climb" or "red, 6.8 km, 290 km climb." I wasn't sure I was up for almost 7km, so I chose green, which turned out to be a wise choice! (I counted 320 m on the green course on the route I took, which added 35 more than necessary; Glen counted over 400 on the red.)
It turned out Peter mis-measured the courses (using OCAD) so they were 50% longer than advertised. And no water on the courses, which was probably an issue for a few folks who didn't carry their own as it turned out to be quite a nice warm day (low 60's and sunny).
As for me, I found them all where I expected to find them. Yay, a clean race! Of course, I was going SLOW because of all the rocky ground and climb (in places) -- I just couldn't run in most places. The climbs to 10 and 12 were brutal, but good HTFU training. Red shared many of the same legs, so I saw people out there occasionally, most notably the group of 3 guys who passed me on the climb up to green 10.
My FR lost signal between 9 and 12 so I have a straight line there (not very useful), so I'll just post the map. Maybe I'll add my course to it later for my own info.
"Green" course map--
 |
| From Track jpg files |
Saturday Nov 7, 2009 #
Orienteering race 1:05:49 [4] *** 5.75 km (11:27 / km) +65m 10:50 / km
spiked:17/19c shoes: Jala Jukola Spider 6 #2
Peebles Island State Park, Waterford, NY
1:7500 / 2.5 m "5.6 km" Red course (but one beeline, 1-2, went through an out of bounds; the only way around was 150 m longer)
EMPO club champs. I ran the red course (F21) partly because Green (3.9 km) was too short. Red was for F21, but I didn't win it because Tori B. was there. :-) We have reduced classes because there aren't that many EMPO members (and there still weren't champs in every group, 16 in all). There was only one other female running for club champs (and a few out in groups with others); she won F45. Some years it seems silly to even have a club championship...
Very nice course by Bob Lange, using the terrain and keeping you thinking without ridiculously long trail runs. Peebles Island isn't very large and there's a good trail network, so there were still some trail running opportunities.
It's so neat to run on an island. (Peebles is at the confluence of the Mohawk and Hudson Rivers.)
Even so, I managed to mess up two controls! Silly me.
FR - 6.5km, ST - 7.07
FR seemed to lose signal in a couple of places.
Red Course
My route
1:7500 / 2.5 m "5.6 km" Red course (but one beeline, 1-2, went through an out of bounds; the only way around was 150 m longer)
EMPO club champs. I ran the red course (F21) partly because Green (3.9 km) was too short. Red was for F21, but I didn't win it because Tori B. was there. :-) We have reduced classes because there aren't that many EMPO members (and there still weren't champs in every group, 16 in all). There was only one other female running for club champs (and a few out in groups with others); she won F45. Some years it seems silly to even have a club championship...
Very nice course by Bob Lange, using the terrain and keeping you thinking without ridiculously long trail runs. Peebles Island isn't very large and there's a good trail network, so there were still some trail running opportunities.
It's so neat to run on an island. (Peebles is at the confluence of the Mohawk and Hudson Rivers.)
Even so, I managed to mess up two controls! Silly me.
FR - 6.5km, ST - 7.07
FR seemed to lose signal in a couple of places.
Red Course
My route
Note
Forgot to add I lost ~3 min on # 3 (went right instead of left when I hit the river, because I was judging the distance to the hill and thought I was closer than I was), and ~5 or so on # 9, which was just stupidity. I thought I was attacking off a different trail junction and certainly didn't figure it out very quickly. I claim distraction (though that's a poor excuse) as Tori and Fred P. caught up to me here, and though both were drawn off by me, they relocated faster.
The past several O meets I've made mistakes on 2 legs. Let's see if we can change that tomorrow (WCOC meet).
The past several O meets I've made mistakes on 2 legs. Let's see if we can change that tomorrow (WCOC meet).
Thursday Nov 5, 2009 #
Pilates class 55:00 [1]
At the Y, using weights.
Hiking hills (treadmill) 40:00 [3] 2.5 mi (16:00 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Treadmill "aerobics conditioning 2" program, varying incline from 1-5-7-10-7-5-1 %, times 3. Speed at 3.8 mph to start, but had to drop it to 3.7 at 10%.
Tired! 2-hr nap this afternoon.
Tired! 2-hr nap this afternoon.
Walking warm up/down 5:00 [1] 0.25 mi (20:01 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Wednesday Nov 4, 2009 #
Exerc. Class 55:00 [1]
In Chatham. Why are knees such sensitive little things? You gotta watch what you're doing every second... (nothing major, but why can't they get better and stay better?).
Tuesday Nov 3, 2009 #
Pilates class 55:00 [1]
At the Y, using exercise bands today -- brand new ones, so lots of tension. I'm feeling some muscles that I worked now.
Running (treadmill) 21:47 2.0 mi (10:53 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Running on the treadmill, 0.5 % incline; some fast (3 x 0.5mi) and some slower (2 x 0.25mi) in between.
Walking (treadmill) 14:53 [1] 1.0 mi (14:53 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Half-mile warm up jog (5:50) and cool down walk (9:03) on the treadmill.
Monday Nov 2, 2009 #
Exerc. Class 55:00 [1]
New class of the session. Instructor was upbeat (even though we were intercepted by a long-time student telling us instructor's dog had died the previous week while we were on break -- she avoided talking about him), instead telling us about the impending visit from her sister-in-law and family (whom she tolerates but doesn't necessarily like all that much).
Sunday Nov 1, 2009 #
Strength (yardwork) 20:00 [1]
Logging several hours of raking and carting away leaves as strength as it involved both arms/shoulders and legs (carting the cart back up the hill from where I dumped the leaves), but no cardio.
Another beautiful fall day to be outside; mid 50s and partly sunny (the sun came and went). Saw a fox cross the road while I was dumping the last load; filled the birdfeeders (I'm late this year) and saw nuthatches, titmice, and chickadees, but I suspect the blue jays will notice the commotion and visit soon too (messy eaters). [Noticed first evidence of mice indoors, too, so will have to set some traps.]
Another beautiful fall day to be outside; mid 50s and partly sunny (the sun came and went). Saw a fox cross the road while I was dumping the last load; filled the birdfeeders (I'm late this year) and saw nuthatches, titmice, and chickadees, but I suspect the blue jays will notice the commotion and visit soon too (messy eaters). [Noticed first evidence of mice indoors, too, so will have to set some traps.]