Training Log Archive: JanetTIn the 30 days ending Nov 30, 2010:
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Tuesday Nov 30, 2010 #
10 AM
Pilates class 55:00 [1]
Used exercise balls and weights.
11 AM
Walking hills (Treadmill) 36:00 [2] 2.24 mi (16:04 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Program on the treadmill, tho I'm not sure how it's supposed to work. Speed up to 4.4mph and incline up to 8.5.
Monday Nov 29, 2010 #
9 AM
Exerc. Class 55:00 [1]
Aerobics, step, strength. We didn't do anything that aggravated my skinned knee or hand from a fall yesterday-yay!
Today's catalog day in the mailbox.
Seen on a pickup truck his morning: Palin/Coulter 2012. Hell, no!!
Today's catalog day in the mailbox.
Seen on a pickup truck his morning: Palin/Coulter 2012. Hell, no!!
Sunday Nov 28, 2010 #
Event: NEOC Mt Norwottuck
11 AM
Orienteering 1:36:09 [3] *** 7.16 km (13:26 / km) +283m 11:13 / km
spiked:12/13c shoes: Jala Jukola Spider 6 #2
NEOC after-Thanksgiving score-O, at Mt. Norwottuck. Thanks to Phil for setting the course, Peter and Joanne, and everyone else who helped out at start and finish.
Planned a route on the western half of the map and decided to start out clockwise, though that didn't leave me with any add-on options. So I came in early rather than risk a 20 minute out and back with 23 minutes remaining for 40 more points. Might have gotten a few more points with better planning, but I don't strategize as well as my rogaine partner does.
Results
My track (Quick Route) --
Map scan with all possible controls
Planned a route on the western half of the map and decided to start out clockwise, though that didn't leave me with any add-on options. So I came in early rather than risk a 20 minute out and back with 23 minutes remaining for 40 more points. Might have gotten a few more points with better planning, but I don't strategize as well as my rogaine partner does.
Results
My track (Quick Route) --
 |
| From Track jpg files |
Map scan with all possible controls
Friday Nov 26, 2010 #
Note
Took my brother and his son to the Lancaster Co Central Park (PA), thanks to a map from SVO (furlong47), for some O practice. This is the remaining (holdout) sibling who doesn't (yet) orienteer. Since next year's Keystone Capers A-meet will be held in his neck of the woods, we figured a little intro to O would be in order. Not sure the son (almost 16) will take part next summer, but maybe his dad will. :-) The only "orienteering" they'd done before was the boy scout version (bearing and pace count).
Tuesday Nov 23, 2010 #
11 AM
Walking 35:37 [3]
shoes: Saucony Shadow 6000 8.5 # 5
Decided to skip the Y (and the drive there today) to get some things done before the holiday. Walked to the PO to mail something and then added a loop up Alb Tpk and back down Hoes Rd. A little over 2 miles, I think, but I'm too lazy to measure it on Gmaps.
Time now to prepare for feasting! Back to the schedule on Sunday--maybe my foot will feel better by then.
Time now to prepare for feasting! Back to the schedule on Sunday--maybe my foot will feel better by then.
Monday Nov 22, 2010 #
9 AM
Exerc. Class 55:00 [1]
Left foot and calf still tight after weekend, with foot sore near 3rd metatarsal(?), so there were a few moves I did more gingerly than usual. Stretching felt great.
10 PM
Note
Sunday Nov 21, 2010 #
11 AM
Orienteering race 1:11:15 [4] *** 5.28 km (13:30 / km) +225m 11:07 / km
shoes: Jala Jukola Spider 6 #2
Stayed overnight in NJ to attend the HVO/DVOA dual meet at Lewis Morris (dual membership with HVO counts on that side). Never a problem finding the controls, but probably could have had some better route choices, esp. 3-4 and 9-10. The way I went was not the most efficient (in the case of 9-10, not most efficient for me).
Results aren't posted yet so I don't know how I did relative to others (they had a bit of a mix-up with start and/or finish control times being way off, and perhaps haven't finished neatening up the results yet). A very nice park to run in despite the barberry infestations -- where there wasn't barberry, there were a lot of leaves and very little rock, and my knees/feet were happier than at Bushy Ridge. There were also some places to just run, and that felt fine too, despite the fact I haven't been doing so much running lately.
FR: 6.455 km covered, 247m climb
Results aren't posted yet so I don't know how I did relative to others (they had a bit of a mix-up with start and/or finish control times being way off, and perhaps haven't finished neatening up the results yet). A very nice park to run in despite the barberry infestations -- where there wasn't barberry, there were a lot of leaves and very little rock, and my knees/feet were happier than at Bushy Ridge. There were also some places to just run, and that felt fine too, despite the fact I haven't been doing so much running lately.
FR: 6.455 km covered, 247m climb
Saturday Nov 20, 2010 #
11 AM
Orienteering race (Green course) 1:38:25 [4] *** 5.3 km (18:34 / km)
spiked:12/15c shoes: Jala Jukola Spider 6 #2
Nice course by Craig Weber at Bushy Ridge in Fahnestock; he kept us out of most of the thick laurel. Some trail running but it was a good reprieve from the rocks and vegetation.
Wanted to go longer than the brown, but could have done without the climb to 8 followed by descent thru rocks to 9. Overshot a few controls but not by much--they just don't count as spikes.
EDIT: FR counts 6.55 km, 201m climb covered. Not the most optimal route 4-5 either, through laurel. Just slow overall.
Wanted to go longer than the brown, but could have done without the climb to 8 followed by descent thru rocks to 9. Overshot a few controls but not by much--they just don't count as spikes.
EDIT: FR counts 6.55 km, 201m climb covered. Not the most optimal route 4-5 either, through laurel. Just slow overall.
Friday Nov 19, 2010 #
12 PM
Walking 34:39 [2]
shoes: Saucony Shadow 6000 8.5 # 5
Took Glen's car for service and snow tire swap-out today. After reading the newspaper I walked to the nearby mall (just over a mile each way) and did a little shopping at the bookstore. On the way back to the repair shop, westbound traffic was almost gridlocked on the busy 4-lane strip.
Thursday Nov 18, 2010 #
10 AM
Pilates class 55:00 [1]
Just weights. Had another nice chat with a fellow class member. Now to just remember her name... Stasha (or 'Stasia? as in Anastasia?).
11 AM
Fitness equipment 31:00 [3]
Bike was available so chose this today. Rode a course while listening to Fresh Air interviews with Loretta Lynn and Eli Wallach (listened to Wait, Wait on Tuesday) and kept just slightly ahead of the pacer.
Wednesday Nov 17, 2010 #
9 AM
Exerc. Class 55:00 [1]
In Chatham. Small class again (8 students) -- don't know if others are sick or just busy.
Tuesday Nov 16, 2010 #
10 AM
Pilates class 55:00 [1]
With balls and weights.
11 AM
Walking (treadmill) 35:00 2.3 mi (15:13 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Elev between 1 and 2.5%; cooldown at 0.5% (last 0.3 mi).
Plus 5 min warmup on the elliptical.
Plus 5 min warmup on the elliptical.
Monday Nov 15, 2010 #
9 AM
Exerc. Class 55:00 [1]
In Chatham. Stretching felt good; hamstrings still tight from Saturday.
I uploaded the splits for Green and Red. Now to get Will and Brenan to claim their splits and Glen to upload his...then the race will count for AP rankings...
I uploaded the splits for Green and Red. Now to get Will and Brenan to claim their splits and Glen to upload his...then the race will count for AP rankings...
C • ? 3
Sunday Nov 14, 2010 #
Note
12 PM
Walking 32:08 [2] 2.0 mi (16:04 / mi)
shoes: Saucony Shadow 6000 8.5 # 5
Around home. Another nice day, temps in the 50s.
Saturday Nov 13, 2010 #
Event: EMPO club champs at Moreau
11 AM
Orienteering race 1:26:17 [3] *** 5.5 km (15:41 / km) +240m 12:53 / km
spiked:10/12c shoes: Jala Jukola Spider 6 #2
EMPO club champs at Moreau. Decided to run up on Red just for fun, despite the fact that Tori B. was there. She beat me by 23-24 minutes. :-) A couple of errors on controls in the "easy" stuff -- too high on a short leg, 2-3, cost about 4-5 minutes; and off-line cutting through the woods (kept getting pushed by pine saplings, mapped as light green) to 5, another several minutes lost. Probably could have done closer to 1:15 to 1:17. Pleased with my route from 6-7 (the 1.5 km leg) despite the fact that it took almost 20 minutes -- 10 minutes to get to the main trail corner and another 10 to climb the hill (largely on trail) once I left the mostly flat terrain; 6 minutes once I left the trail into the control.
My route (QR) --
FR = 7.026km, 262m climb
Results will be on the EMPO site with a few days.
My route (QR) --
 |
| From Track jpg files |
FR = 7.026km, 262m climb
Results will be on the EMPO site with a few days.
Thursday Nov 11, 2010 #
10 AM
Pilates class 55:00 [1]
Using bands. Some teens thought they could use he strongest ones, but only the guy stuck with it--the girls switched to medium. ;-)
After, legs felt trashed so decided not to do elliptical or treadmill. Lunch @ Starbucks instead. Maybe a walk at home later if the sun keeps warming things up.
After, legs felt trashed so decided not to do elliptical or treadmill. Lunch @ Starbucks instead. Maybe a walk at home later if the sun keeps warming things up.
3 PM
Walking 30:00 [2] 2.0 mi (15:00 / mi)
shoes: Saucony Shadow 6000 8.5 # 5
On roads, 66 south.
Wednesday Nov 10, 2010 #
9 AM
Exerc. Class 55:00 [1]
In Chatham, start of a new session (okay, it started Monday, but I wasn't there). Having trouble with right shoulder doing flys (flies?) even using 3 lb weight instead of 5 lb. Not lasting trouble, just troubling. :/
Tuesday Nov 9, 2010 #
10 AM
Pilates class 55:00 [1]
No tools today -- just body weight.
11 AM
Walking hills (treadmill) 32:10 [2] 2.11 mi (15:15 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Warm up 7:10 (1/2 mi) then incline 4-5.5 %; cooldown 5 min.
Sunday Nov 7, 2010 #
10 AM
Orienteering race (Brown long) 1:01:37 [4] *** 4.3 km (14:20 / km) +100m 12:50 / km
spiked:8/10c shoes: Jala Jukola Spider 6 #2
Anyone who didn't take the trail route from 2-3 paid dearly, anywhere from 5-35 minutes (through the laurel/rhododendron). Everyone I spoke to who raced relatively fast on the brown course took the trail.
A bit low on 6, so after I had gone far enough I had the sense to try to relocate off the trail above (or the reentrant I'd been to at 2), but saw the flag as I headed uphill, A bit to the west on 8 (took off the trail too early) but recovered better than the two older fellows I saw who left the trail even earlier and searched in the flat.
Fell after crossing the parking area west of 9; rolled over my right side, so a few bruises and aches there. Feel much better as I post this on Tuesday, than I did Sunday evening.
1 -- Trail run, ~500m, cut off at clearing -- control just beyond day 1 #1
2 -- S through rhody to trail and around to trail bend. Probably a bit faster around N side of marsh.
3 -- Angled downhill to main (Shades of Death) trail, ran trail (~600m) then up from corner off 3rd stream
4 -- compass
5 -- back to trail and up at white woods. Dogleg back to trail
6 -- trail for about 250m then angled uphill in white woods. When I hit the first large trail I verified I was at the bend and then compassed, but I was just a bit low and misread a form line wiggle for a reentrant (I think it was a form line ending in a 'u' depression...). Started to relocate heading uphill and saw a flag and checked it
7 -- compass
8 -- to trail, on trail to where it started to go uphill; looked in a depression along the way that looked to be about the right distance but it wasn't there so I kept going. Subtle depression, barely a dip below the surrounding area.
9 -- back to trail, ~550m run this time
So, almost 2km dead trail running
FR: 5.279 km, 148m climb (because I dropped down to the trail to 3 and then again back to 6)
I should have run Green X so I could experience the blandness of the other side of Hickory Run. Or maybe avoid this area next time.
A bit low on 6, so after I had gone far enough I had the sense to try to relocate off the trail above (or the reentrant I'd been to at 2), but saw the flag as I headed uphill, A bit to the west on 8 (took off the trail too early) but recovered better than the two older fellows I saw who left the trail even earlier and searched in the flat.
Fell after crossing the parking area west of 9; rolled over my right side, so a few bruises and aches there. Feel much better as I post this on Tuesday, than I did Sunday evening.
1 -- Trail run, ~500m, cut off at clearing -- control just beyond day 1 #1
2 -- S through rhody to trail and around to trail bend. Probably a bit faster around N side of marsh.
3 -- Angled downhill to main (Shades of Death) trail, ran trail (~600m) then up from corner off 3rd stream
4 -- compass
5 -- back to trail and up at white woods. Dogleg back to trail
6 -- trail for about 250m then angled uphill in white woods. When I hit the first large trail I verified I was at the bend and then compassed, but I was just a bit low and misread a form line wiggle for a reentrant (I think it was a form line ending in a 'u' depression...). Started to relocate heading uphill and saw a flag and checked it
7 -- compass
8 -- to trail, on trail to where it started to go uphill; looked in a depression along the way that looked to be about the right distance but it wasn't there so I kept going. Subtle depression, barely a dip below the surrounding area.
9 -- back to trail, ~550m run this time
So, almost 2km dead trail running
FR: 5.279 km, 148m climb (because I dropped down to the trail to 3 and then again back to 6)
I should have run Green X so I could experience the blandness of the other side of Hickory Run. Or maybe avoid this area next time.
Saturday Nov 6, 2010 #
Event: Hickory Run
11 AM
Orienteering race (Brown middle) 43:22 [4] *** 2.8 km (15:29 / km) +85m 13:27 / km
spiked:11/12c shoes: Jala Jukola Spider 6 #2
Nice course by Sandy F on Hickory Run "Shades of Death" map. For a map that's mostly medium green, she kept us in the mostly white woods in the north-central portion. Rhododendron thickets came into play between controls 2 and 3 but I used the rhody blobs and the contours to do the leg. Not very attentive on the stream crossing option 7-8 so I backtracked; then lost focus going to 10, stopped short, didn't check a control flag (again!) that was ahead of me (not mine anyway, but if I'd done that I would have relocated sooner), and wandered a bit south before figuring out to go back... Slow on the last couple of legs but knew where I was. Lost 2:30-3:00 or so total.
I was trying to do a good job of looking ahead -- "what will I see?" The short legs 2-3-4-5 were fun. :-)
1st F55; about 4th or 5th on the Brown course, perhaps (not all finishers were posted when they did awards). Fastest time I saw was around 35 min (Alisa Raitanen, a Finn).
FR: 3.289 km
I was trying to do a good job of looking ahead -- "what will I see?" The short legs 2-3-4-5 were fun. :-)
1st F55; about 4th or 5th on the Brown course, perhaps (not all finishers were posted when they did awards). Fastest time I saw was around 35 min (Alisa Raitanen, a Finn).
FR: 3.289 km
Thursday Nov 4, 2010 #
Note
For a laugh, click the link, select Flyer from the top navigation area, and scroll all the way to the back cover. Check out the fascinating Thanksgiving Day hat at the bottom! Just what your child / grandchild wants!!
(Please shoot me if I ever buy something like this for my relatives...)
(Please shoot me if I ever buy something like this for my relatives...)
10 AM
Pilates class 55:00 [1]
Using rings. Triceps still sore from Tuesday--I must not have stretched them enough after. Lunges were difficult as always.
11 AM
Walking (treadmill) 30:00 [2]
shoes: Saucony Shadow 6000 8.5 # 3
Slower than Tuesday; added incline (up to 5%-- more than that bothered my knees). Rest day tomorrow.
Wednesday Nov 3, 2010 #
Note
New FR 205 arrived today! It's charging up now. I plan to use it this weekend.
C • FR 1
11 AM
Walking 1:02:42 [3] 4.0 mi (15:41 / mi)
shoes: Saucony Shadow 6000 8.5 # 5
66N to Riders Mills bridge (almost) and back. Stopped at PO to mail remaining a-meet/champs awards and maps.
Very nice day - glad I waited until almost noon to go out (mid 40s and sunny) instead of going earlier when it was mid 30s.
Very nice day - glad I waited until almost noon to go out (mid 40s and sunny) instead of going earlier when it was mid 30s.
Tuesday Nov 2, 2010 #
10 AM
Pilates class 55:00 [1]
Just weights today.
11 AM
Walking (treadmill) 36:00 [2] 2.38 mi (15:08 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Includes warm up and cool down. Some stretches of faster walking mixed in.
Monday Nov 1, 2010 #
2 PM
Walking 38:32 [1]
shoes: Saucony Shadow 6000 8.5 # 5
Slow walk to P.O. and beyond to mail checks to USOF for our a-meet. Taking it easy because my left foot has been tender since Saturday (outside of foot and where Achilles attaches to heel -- a tender tendon).