Training Log Archive: JanetTIn the 30 days ending Apr 30, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||
| Fr | 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 | ||||||||||||||||||||||||||||||||||||||
Saturday Apr 30, 2011 #
Event: West Point A-meet
9 AM
Orienteering race 56:39 [4] *** 4.24 km (13:21 / km) +128m 11:36 / km
spiked:13/14c shoes: Jala Jukola Spider 6 #2
West Point Green Y (F50)
Happy with this race. Mentally prepared and only one control (9) I started looking too early because I was seeing more unmapped bare rock and cliffs than I expected; I did keep on going which was my intuition. Left this one slightly off line and had to double back on the way to 10. And I did check another control's code (Green X's boulder in the "escape chute" near the end) but I don't think it slowed me down at all.
Slow due to lots and lots of blueberry bushes (not yet leafed out).
Happy to be 2nd behind Peggy in F50, given the competition! About 9 minutes back.
An "A" effort
Straight line (climb) -- 3.5 (140)
Happy with this race. Mentally prepared and only one control (9) I started looking too early because I was seeing more unmapped bare rock and cliffs than I expected; I did keep on going which was my intuition. Left this one slightly off line and had to double back on the way to 10. And I did check another control's code (Green X's boulder in the "escape chute" near the end) but I don't think it slowed me down at all.
Slow due to lots and lots of blueberry bushes (not yet leafed out).
Happy to be 2nd behind Peggy in F50, given the competition! About 9 minutes back.
An "A" effort
Straight line (climb) -- 3.5 (140)
Walking warm up/down 20:00 [1]
shoes: Jala Jukola Spider 6 #2
Walk to start (1.6 km) plus a bit of jogging around before start.
1 PM
Orienteering race 26:35 [5] *** 2.47 km (10:46 / km) +50m 9:46 / km
spiked:12/14c shoes: Jala Jukola Spider 6 #2
Orange/Brown/Green sprint at West Point. Not quite clean on some routes but found them all. Checked the Red/Blue control on the dot knoll SW of # 7 because I saw that flag first, but then looked over to the spur mine was on and got there okay. Careful to the next control, a cliff among cliffs. Thought 9 came up quickly but remembered to check the code there because it was the right feature.
Then I managed to misidentify the huge rocky clumps between 12 and 13 and went to the rocks near the OOB between 13 and 14 before heading down the hill to 13. Probably could have been 2-3 minutes faster, not chump change in the sprint. A "B".
Cumulatively still 2nd in F50, though Valerie had a faster time by a couple of minutes and was closing the gap. :-)
Straight line distance (climb) --2.1 km (70)
Then I managed to misidentify the huge rocky clumps between 12 and 13 and went to the rocks near the OOB between 13 and 14 before heading down the hill to 13. Probably could have been 2-3 minutes faster, not chump change in the sprint. A "B".
Cumulatively still 2nd in F50, though Valerie had a faster time by a couple of minutes and was closing the gap. :-)
Straight line distance (climb) --2.1 km (70)
Friday Apr 29, 2011 #
10 AM
Note
First lawn-mowing of the season (thanks to Glen for preparing the mower for use). Can't log exercise because I ride around on a lawn tractor (42" deck). ;-)
Wore my FR to see how far I "drove" today -- 4.14 miles (we have about an acre of lawn), in a bit over an hour.
Along with extra crocus sprouts to mow around (which were noted earlier, when they bloomed), I discovered a small grape hyacinth plant in a random place in the lawn! How do I relocate it -- how deep do I need to dig to move it, and should I wait until the bloom has passed? It's about 4" tall.
Wore my FR to see how far I "drove" today -- 4.14 miles (we have about an acre of lawn), in a bit over an hour.
Along with extra crocus sprouts to mow around (which were noted earlier, when they bloomed), I discovered a small grape hyacinth plant in a random place in the lawn! How do I relocate it -- how deep do I need to dig to move it, and should I wait until the bloom has passed? It's about 4" tall.
 |
| From Miscellaneous |
Thursday Apr 28, 2011 #
10 AM
Pilates class 55:00 [1]
Used weights for some moves.
Avoided side planks and those strength moves where you go from elbow plank to full plank and back. Right shoulder would ache for days if I did them.
Avoided side planks and those strength moves where you go from elbow plank to full plank and back. Right shoulder would ache for days if I did them.
11 AM
Fitness equipment (elliptical) 35:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y
Tried a different program, 1:2 intervals. After warmup alternated 1 min at 30 resistance and 2 min at 20. Same "distance" as Tuesday.
Followed with some rowing, but display wouldn't display any numbers (just zeroes) so I don't know how long or how far. About 3-4 minutes, I think. Then 12 pulldowns, 62.5 lbs.
Followed with some rowing, but display wouldn't display any numbers (just zeroes) so I don't know how long or how far. About 3-4 minutes, I think. Then 12 pulldowns, 62.5 lbs.
Wednesday Apr 27, 2011 #
9 AM
Exerc. Class 55:00 [1]
Very warm and humid. Good stepping and strength workout.
Tuesday Apr 26, 2011 #
Note
It got hot today! 81 and mostly sunny now (4 pm), and a bit humid. Hope we don't get the threatened thunderstorms.
10 AM
Pilates class 55:00 [1]
Yay--Mary's back (and tan from Florida's sun).
We used bands. The Y needs to invest in some new ones; most of the low/medium stiffness ones are falling apart, though there are plenty of high stiffness ones (which I had to use today).
We used bands. The Y needs to invest in some new ones; most of the low/medium stiffness ones are falling apart, though there are plenty of high stiffness ones (which I had to use today).
11 AM
Fitness equipment (elliptical) 35:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y
5 minutes on P3/L3 and then switched to level 2 because 3 was too hard on my legs. HR measurement wasn't working on the machine I used today. Approximately 1.75 mi.
Fitness equipment (erging) 5:09 [1]
1000m with hands farther apart (towards ends of handles) than previously, and thus a bit 'faster'.
2x12 adductors; 1x12 pulldowns
2x12 adductors; 1x12 pulldowns
Monday Apr 25, 2011 #
9 AM
Exerc. Class 55:00 [1]
In Chatham. No stepping today bu we did enough leg work anyway. Good stretching afterward.
Sunday Apr 24, 2011 #
2 PM
Walking (woods trails) 1:06:28 [1] 2.32 mi (28:40 / mi) +65m 26:22 / mi
shoes: Trail NB 706 9D # 1
Just to get the kinks out from yesterday's runs. Explored a small nature preserve I'd been to once, near the Martin Van Buren home, Lindenwald. Some large tree specimens and pine plantation areas, but mostly thickets of honeysuckle and areas of multiflora rose. You certainly didn't want to explore off trails much.
Saturday Apr 23, 2011 #
10 AM
Orienteering race (Green) 1:25:55 [4] *** 6.0 km (14:19 / km) +185m 12:24 / km
spiked:5/7c shoes: Jala Jukola Spider 6 #2
FR -- 7.78 km, 301 climb (but I don't think I did that much!). Advertised was 6 km, 185m climb.
WCOC Pond Mountain Meet was the choice of the day, despite the cold, rainy weather (mid-40s, light rain). Dressed just right and stayed warm enough until standing around after changing when my hands started to freeze. My Goretex OR rain hat was just right for today; kept my head plenty warm without being overly hot. Glasses were going to fog up anyway, and they did, on the long leg to 2 once I started climbing.
It was because of the glasses/magnifier/cold & wet situation that I dropped to Green today (was planning to do Red) so I could see the 1:10000 map. Route choice on long legs allowed me to do quite a bit of trail running, and I tried to keep running on them when I could, so that helped the min/km vs my speed in all-woods here. First split on my watch/track was from start area to the start triangle and then back to the start box (oops!).
Missed to the right (west) on # 1 and corrected at the stream/stone wall to the SW; and missed on # 7 (climbed the hill a bit too far east and saw a control from another course but figured out what I did). AP figures I had 5 minutes of error on the two; I think maybe closer to 6. 5 and 6 were just off trails.
WCOC Pond Mountain Meet was the choice of the day, despite the cold, rainy weather (mid-40s, light rain). Dressed just right and stayed warm enough until standing around after changing when my hands started to freeze. My Goretex OR rain hat was just right for today; kept my head plenty warm without being overly hot. Glasses were going to fog up anyway, and they did, on the long leg to 2 once I started climbing.
It was because of the glasses/magnifier/cold & wet situation that I dropped to Green today (was planning to do Red) so I could see the 1:10000 map. Route choice on long legs allowed me to do quite a bit of trail running, and I tried to keep running on them when I could, so that helped the min/km vs my speed in all-woods here. First split on my watch/track was from start area to the start triangle and then back to the start box (oops!).
Missed to the right (west) on # 1 and corrected at the stream/stone wall to the SW; and missed on # 7 (climbed the hill a bit too far east and saw a control from another course but figured out what I did). AP figures I had 5 minutes of error on the two; I think maybe closer to 6. 5 and 6 were just off trails.
12 PM
Orienteering race (Middle 2) 52:42 [4] *** 3.9 km (13:30 / km) +150m 11:20 / km
spiked:14/16c shoes: Jala Jukola Spider 6 #2
FR -- 3.9 km, 150m climb (but probably not that much). Temp a little bit warmer and rain a little lighter.
Got to revisit 1 and 7 from the Green course on this middle, which stayed close in to the start/finish and used several butterfly-type forkings. My big mess-up to 3 was following the line from 2 towards 5, even though I had told myself on approaching 2 to head across the swamp to the hills SE. After that mess-up I made sure to align my compass with the line to the next control before I punched at a control.
Was slow contouring from 12 to 13 and then, once I identified the correct cliff, had to navigate bare rock with mud sliding off it to try to get to the punch!
Very slow climbing the hills.
Tired, but glad I did both courses to get in the distance/time I wanted to do today.
Got to revisit 1 and 7 from the Green course on this middle, which stayed close in to the start/finish and used several butterfly-type forkings. My big mess-up to 3 was following the line from 2 towards 5, even though I had told myself on approaching 2 to head across the swamp to the hills SE. After that mess-up I made sure to align my compass with the line to the next control before I punched at a control.
Was slow contouring from 12 to 13 and then, once I identified the correct cliff, had to navigate bare rock with mud sliding off it to try to get to the punch!
Very slow climbing the hills.
Tired, but glad I did both courses to get in the distance/time I wanted to do today.
Thursday Apr 21, 2011 #
10 AM
Pilates class 55:00 [1]
With a different substitute. This one also concentrated a lot on back strengthening, but I'm not feeling any ill effects so it's all good. Tried to keep up with her breathing pace but had a hard time sometimes (too fast!). I'll be happy to have Mary back.
11 AM
Walking (treadmill) 31:18 [2] 2.0 mi (15:39 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
For a change of pace, used treadmill. Wanted to test out using the incline -- didn't have any problems with hamstring or left knee, so varied incline between 4 and 10% for the two miles.
Quarter mile cooldown followed at slower speed.
Quarter mile cooldown followed at slower speed.
Fitness equipment (erging) 5:15 [1]
shoes: Saucony Shadow 6000 8.5 #4-Y
1000m
Lightbulb moment was when I grasped the ends of the handles more so than usual, and pace increased with no change in anything else.
Lightbulb moment was when I grasped the ends of the handles more so than usual, and pace increased with no change in anything else.
Wednesday Apr 20, 2011 #
9 AM
Exerc. Class 55:00 [1]
Tuesday Apr 19, 2011 #
Note
Get Lost! sprint WRE sanctioned for November 19. Stage 1 of a 5-stage series in San Francisco.
Sprint Festival
OUSA Events
Sprint Festival
OUSA Events
10 AM
Pilates class 55:00 [1]
With a substitute, who brought 9" 'exercise balls' for most folks, but I got there too late. No problem; I modified when I could with either a ring or a weight held between my knees. More back work than in a typical class with Mary.
11 AM
Fitness equipment (elliptical) 38:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y
Program 1, level 3, HR between 120-130 usually.
'Distance' was 2.04 mi.
'Distance' was 2.04 mi.
Fitness equipment (erging) 5:21 [1]
shoes: Saucony Shadow 6000 8.5 #4-Y
1000 m
Ten pulldowns, and stretching after.
Ten pulldowns, and stretching after.
Monday Apr 18, 2011 #
Note
My daughter-in-law (a teacher at a private school in NJ) has been writing a blog and today linked to an article about teachers and teaching that everyone should read. I may be preaching to the choir here, but please pass the link on.
http://loxofknowledge.wordpress.com/2011/04/18/r-e...
http://loxofknowledge.wordpress.com/2011/04/18/r-e...
9 AM
Exerc. Class 55:00 [1]
In Chatham. Quads still sore (as they were yesterday) from the 5km race. Stretched them 3 times during the class. Feeling less 'run over' than yesterday morning.
Sunday Apr 17, 2011 #
Event: WCOC Paugussett State Park
10 AM
Orienteering race 1:28:38 [4] *** 5.6 km (15:50 / km) +222m 13:13 / km
spiked:6/8c shoes: Jala Jukola Spider 6 #2
Green course at WCOC Paugussett meet. Advertised distance -- measured straight line -- didn't include the mandatory run across the bridge to cross the river, so I added about 500 m to the race distance. Saw several folks at or near most of the controls but they didn't help or hurt.
Mistakes on 2 and 5 I think were due to not paying enough attention to compass. Didn't relocate too well going to 2, either; I knew which trail I hit when I hit it, but wasn't quite sure where I was along the ridge and had to cross a ridge to see the marsh NW of control. For 5, when I left the trail I should have been paying a lot more attention to the compass than I was; I ended up relocating off a trail again. Total of about 6 minutes (4 + 2) lost on these two, I think. Sloppy.
Legs super tired on the climbs from racing yesterday. No way I could even think of jogging up those hills (except on the trail to 6, which was a very gradual climb).
FR distance -- 6.616 (and climb is FR reported, analyzed by AP)
QuickRoute track
Mistakes on 2 and 5 I think were due to not paying enough attention to compass. Didn't relocate too well going to 2, either; I knew which trail I hit when I hit it, but wasn't quite sure where I was along the ridge and had to cross a ridge to see the marsh NW of control. For 5, when I left the trail I should have been paying a lot more attention to the compass than I was; I ended up relocating off a trail again. Total of about 6 minutes (4 + 2) lost on these two, I think. Sloppy.
Legs super tired on the climbs from racing yesterday. No way I could even think of jogging up those hills (except on the trail to 6, which was a very gradual climb).
FR distance -- 6.616 (and climb is FR reported, analyzed by AP)
QuickRoute track
Saturday Apr 16, 2011 #
9 AM
Running (dirt) race (Trail [mostly]) 32:12 [5] 3.09 mi (10:25 / mi) +4m 10:23 / mi
shoes: Trail NB 706 9D # 2
Dodge the Deer (hi, bct ;-) ) trail race at Schodack Island State Park in Castleton, NY.
Large crowd of almost 300 -- FLAT and mostly wide sandy trails and jeep roads. Glen commented on this being a trail race where you could cut tangents. glen was 37th(!) and first M55-59. I was 221st and 6th F55-59 but only about 2:15 behind 3rd place (Phyllis Fox, who also does snowshoe races; 1st F55 was around 26 minutes).
Start was in a wide open field and I did my best not to get boxed in before the funnel several hundred yards along, where I kept on picking off people. Settled into a good pace but not wanting to push too much in case my hamstring was going to act up. Though I felt tightness in the third mile it never got to be painful and I was able to push a little in the last bit and pass one woman. Head/lungs still not totally clear from last week's cold so that may have held me back a bit too, butI think I did the best I could today. Will try to be healthier if we run this again.
It was the 9th running; all previous ones have conflicted with orienteering. ;-). Nice weather -- low 40's and overcast.
Will download FR later. A quilt show calls me away.
EDIT: uploaded FR. Splits show that I was going slower as the race went on (not too surprising) except for the last tenth where I picked up the speed a bit because it felt okay to do so.
As to the quilt show -- it was being held less than 3 miles due west of where we ran this morning, but "you can't get there from here" unless you're a bird. (I came back home between race and show anyway). Some interesting quilts and exhibits.
Large crowd of almost 300 -- FLAT and mostly wide sandy trails and jeep roads. Glen commented on this being a trail race where you could cut tangents. glen was 37th(!) and first M55-59. I was 221st and 6th F55-59 but only about 2:15 behind 3rd place (Phyllis Fox, who also does snowshoe races; 1st F55 was around 26 minutes).
Start was in a wide open field and I did my best not to get boxed in before the funnel several hundred yards along, where I kept on picking off people. Settled into a good pace but not wanting to push too much in case my hamstring was going to act up. Though I felt tightness in the third mile it never got to be painful and I was able to push a little in the last bit and pass one woman. Head/lungs still not totally clear from last week's cold so that may have held me back a bit too, butI think I did the best I could today. Will try to be healthier if we run this again.
It was the 9th running; all previous ones have conflicted with orienteering. ;-). Nice weather -- low 40's and overcast.
EDIT: uploaded FR. Splits show that I was going slower as the race went on (not too surprising) except for the last tenth where I picked up the speed a bit because it felt okay to do so.
As to the quilt show -- it was being held less than 3 miles due west of where we ran this morning, but "you can't get there from here" unless you're a bird. (I came back home between race and show anyway). Some interesting quilts and exhibits.
Running (dirt) warm up/down 14:53 [2] 1.21 mi (12:18 / mi) +5m 12:09 / mi
shoes: Trail NB 706 9D # 2
Warming up on the trails around parking. I looked at where we'd go when we headed out of the field, then turned around and went down the trail we'd be finishing on (having seeing the layout of the race, I knew the flow).
With my recent cold, I needed to be sure my head/chest were as clear as I could get them before the race started. I don't usually like long warmups, but today's was necessary.
Plus, 5 minutes +/- after the race.
With my recent cold, I needed to be sure my head/chest were as clear as I could get them before the race started. I don't usually like long warmups, but today's was necessary.
Plus, 5 minutes +/- after the race.
10 AM
Friday Apr 15, 2011 #
2 PM
Walking 43:41 [2] 2.6 mi (16:48 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Mailed some tax forms/payments and a 65th-anniversary card (Glen's aunt and uncle). Walked up the hill (Albany Turnpike) just for the fun of it. Barked at by two dogs (one I greet by name, but he still barks at everyone who goes by).
Thursday Apr 14, 2011 #
10 AM
Pilates class 55:00 [1]
slept:7.5
Weights; no other tools. Will have substitutes next week while Mary's on vacation--should be interesting. At least neither substitute is Kendra.
11 AM
Fitness equipment (elliptical) 30:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y
Different program --hill intervals, resistance around 20 and elevation from 6 to 12. "Distance" was 1.54 mi. Felt harder on the quads than the other program. Fortunately, much easier on the knees than the treadmill. Listened to Fresh Air segment on methane. ;-)
Fitness equipment (Erg) 5:15 [1]
shoes: Saucony Shadow 6000 8.5 #4-Y
1000m, a few seconds faster than on Tuesday.
Did adductors, and would have done pulldowns except there was a fellow who did repeated sets and taking breaks. Looked like he wasn't going to give up the machine and I got tired of waiting. Tried to substitute on a different machine (this one had a separate pulley for each hand) but it wasn't quite the same motion.
Did adductors, and would have done pulldowns except there was a fellow who did repeated sets and taking breaks. Looked like he wasn't going to give up the machine and I got tired of waiting. Tried to substitute on a different machine (this one had a separate pulley for each hand) but it wasn't quite the same motion.
Wednesday Apr 13, 2011 #
9 AM
Note
Started to go to exercise class before I realized this was a break day (Monday was a make-up class).
Started to go for a walk between showers (mid 40s) when it started to rain again, so headed back home.
Maybe I'm supposed to take a rest day. :-) We'll see how the weather shapes up for later.
Started to go for a walk between showers (mid 40s) when it started to rain again, so headed back home.
Maybe I'm supposed to take a rest day. :-) We'll see how the weather shapes up for later.
5 PM
Note
I have a friend who's into National Poetry Month and NaPoWriMo (30 poems in 30 days), and is trying to write a poem a day. [I haven't been writing a poem a day, myself.]
She mentioned an idea seen in previous NaPoWriMos, and today I quickly came up with this little poem based on the suggestion of writing a Fib (a Fibonacci sequence-based 6-line poem):
~~~~~~~~~~~~~~~~~~
Want a reason to play in the woods?
Map
Fun
Compass
Adventure
Checkpoints in the park...
Let's all go orienteering!
~~~~~~~~~~~~~~~~~~
Okay, so it's a bit banal...
She mentioned an idea seen in previous NaPoWriMos, and today I quickly came up with this little poem based on the suggestion of writing a Fib (a Fibonacci sequence-based 6-line poem):
~~~~~~~~~~~~~~~~~~
Want a reason to play in the woods?
Map
Fun
Compass
Adventure
Checkpoints in the park...
Let's all go orienteering!
~~~~~~~~~~~~~~~~~~
Okay, so it's a bit banal...
Tuesday Apr 12, 2011 #
10 AM
Pilates class 55:00 [1]
Using bands today.
Coughing before and after, but not during the class.
Coughing before and after, but not during the class.
11 AM
Fitness equipment (elliptical) 30:00 [3]
shoes: Saucony Shadow 6000 8.5 #4-Y
Elliptical, program 1, level 3. MHR noted was 136. "Distance" of 1.65 mi. Listened to this week's Wait Wait Don't Tell Me podcast.
Fitness equipment (erging) 5:20 [1]
shoes: Saucony Shadow 6000 8.5 #4-Y
1000m on the rowing machine, damper set on #6.
Monday Apr 11, 2011 #
9 AM
Exerc. Class 55:00 [1]
slept:7.0
Good to work out the stiffness remaining from yesterday (mostly from the falls). Otherwise, I'm surprised my quads aren't more sore from the climbs.
Sunday Apr 10, 2011 #
Event: HVO Rockhouse Mountain
11 AM
Walking warm up/down (walk/ jog) 10:00 [1]
shoes: Jala Jukola Spider 6 #2
Walk/jog to and from start. HVO meet on Rockhouse Mtn map, parking near Lake Welch. Start was on the other side of the tunnel under the road.
Orienteering race (Red) 2:19:38 [3] *** 6.8 km (20:32 / km) +323m 16:36 / km
spiked:8/11c shoes: Jala Jukola Spider 6 #2
Billygoat training. :-) At this rate the Billygoat will be interesting.
Kept taking the wrong routes through the green (laurel), then having to correct/relocate when I left it. Attacked the cliff (#2) from above but must have been picking my way down when I should have just turned to the right; had to climb back up to it. Tried to find the white corridor to 3 but ended up a bit off to the right. And 5 was just difficult! Relocated from large boulder in white to SE of control. Clean the rest of the way, but slow. Fell a couple of times; Whacked my right shin and hip and hand pretty good--I'll feel those tomorrow.
Happy to be done. Gotta work on hills, though.
EDIT: uploaded FR track; 8.27 km recorded; climb is what AP calculated.
Kept taking the wrong routes through the green (laurel), then having to correct/relocate when I left it. Attacked the cliff (#2) from above but must have been picking my way down when I should have just turned to the right; had to climb back up to it. Tried to find the white corridor to 3 but ended up a bit off to the right. And 5 was just difficult! Relocated from large boulder in white to SE of control. Clean the rest of the way, but slow. Fell a couple of times; Whacked my right shin and hip and hand pretty good--I'll feel those tomorrow.
Happy to be done. Gotta work on hills, though.
EDIT: uploaded FR track; 8.27 km recorded; climb is what AP calculated.
1 PM
Note
Map with red course, no track
QuickRoute track --
Route choices that could have been better:
2 -- The marsh between 1 and 2 wasn't too bad but the laurel was sometimes hard to get through. I was trying to avoid the rocky hillside west of 1. Time lost in the control circle (because I didn't see the bag on the cliff I was probably within spitting distance of: 4:30)
3 -- Was just trying to skirt the laurel and find the white corridor but didn't do so well. When I was approaching the control I lost confidence in what hills/rocks I was seeing so went west to check out some rocks there. Time lost: 3:30
Lost a minute or two on the way to 4, between looking for the bare-rock corridor (west of main trail) and missing the white corridor off the trail
5 -- Trudged up the hill through the green, but then wasn't sure exactly which bare rock I was on; relocated from large boulder. Time lost, about 2:00
So, with better navigation in the circle and better route choices I could have been 12-15 minutes faster, I think, putting me closer to 2 hours.
1:15000 map (vintage 1993). Good thing I had both bifocals and the magnifier on the compass!
QuickRoute track --
 |
| From Track jpg files |
Route choices that could have been better:
2 -- The marsh between 1 and 2 wasn't too bad but the laurel was sometimes hard to get through. I was trying to avoid the rocky hillside west of 1. Time lost in the control circle (because I didn't see the bag on the cliff I was probably within spitting distance of: 4:30)
3 -- Was just trying to skirt the laurel and find the white corridor but didn't do so well. When I was approaching the control I lost confidence in what hills/rocks I was seeing so went west to check out some rocks there. Time lost: 3:30
Lost a minute or two on the way to 4, between looking for the bare-rock corridor (west of main trail) and missing the white corridor off the trail
5 -- Trudged up the hill through the green, but then wasn't sure exactly which bare rock I was on; relocated from large boulder. Time lost, about 2:00
So, with better navigation in the circle and better route choices I could have been 12-15 minutes faster, I think, putting me closer to 2 hours.
1:15000 map (vintage 1993). Good thing I had both bifocals and the magnifier on the compass!
Saturday Apr 9, 2011 #
3 PM
Walking 32:00 [2] 2.0 mi (16:00 / mi)
slept:9.25
To Post Office and beyond. Didn't push the pace too much.
The large tree trunks that were deposited at the bridge a couple months ago are still there. It will be interesting to see how they affect/change water flow over the summer.
There was a fellow fishing in the creek -- great day for fishing! Much better than opening day (April 1). :-)
Extra sleeping felt really good; my cold is feeling a bit better.
The large tree trunks that were deposited at the bridge a couple months ago are still there. It will be interesting to see how they affect/change water flow over the summer.
There was a fellow fishing in the creek -- great day for fishing! Much better than opening day (April 1). :-)
Extra sleeping felt really good; my cold is feeling a bit better.
Friday Apr 8, 2011 #
Note
IQF-spring Apr 8-10 in Cincinnati (?)
Note
Maybe a rest day, though I'll see how my legs feel later (just tired from yesterday) -- maybe another walk or hike as the weather is looking fine again. Love to see the sun!
Thursday Apr 7, 2011 #
10 AM
Pilates class 55:00 [1]
slept:8.0
We used the exercise balls today. I got there early enough to not get stuck with a huge one. A few weight (arm) exercises were also tossed into the mix.
Feeling a bit sluggish from a head cold that hit yestermorn, so didn't do elliptical or treadmill (or the track). But the sun's out so I intend to do a long walk/hike later.
Feeling a bit sluggish from a head cold that hit yestermorn, so didn't do elliptical or treadmill (or the track). But the sun's out so I intend to do a long walk/hike later.
11 AM
Fitness equipment (erging) 10:34 [1]
A fairly low-exertion row to work the shoulders. And 8 x 62.5 lb pulldowns (I managed 12 on Tuesday).
Hope the cold doesn't hang around long.I want to enjoy this weekend's weather!
Hope the cold doesn't hang around long.I want to enjoy this weekend's weather!
3 PM
Walking long 1:23:09 [3] 5.13 mi (16:13 / mi) +87m 15:24 / mi
shoes: Saucony Shadow 6000 8.5 # 5
Around the long Riders Mills 'balloon' clockwise. (Note: no mills remain) Temp in the low 50s and sunny made it quite comfortable outside. Didn't push to max as still feeling out of sorts from my cold.
EDIT--added FR data.
EDIT--added FR data.
Wednesday Apr 6, 2011 #
9 AM
Exerc. Class 55:00 [1]
Chatham; extra large (and noisy) class as one woman brought her teenage granddaughters (11-14-ish?) who chattered the entire time. Only a bit distracting, though. With only 16 steps available, the worry was there wouldn't be enough to go around, but the young-uns didn't use them.
2 PM
Yard wrangling 40:00 [1]
Got out for a couple of hours of raking, dragging, and miscellaneous yard/garden cleanup so the jonquils and iris don't have to work so hard to get their heads up. Also worked on the piles of dirt and chunks of pavement (broken off the road shoulder) the plows had deposited. Only counting estimated 'heavy lifting' time. Right shoulder ached, but tried to ignore it.
Tuesday Apr 5, 2011 #
Note
I just entered Saturday's GPS track in OCIN's Route Gadget (Saturday's map), and realize that I aligned the route to #2 incorrectly. I don't know of any way to correct or delete bad routes. The drawn route is more correct than the GPS route in this case, if anyone is bothering to compare them.
10 AM
Pilates class 55:00 [1]
At the Y. She mixed it up this week--no tools today (planned for Thursday). Had to modify planks, mermaids (at least on my right side), anything involving holding myself us with upper body. (I have a ton of admiration for Sandy who can do beaucoup de pushups!) On the other hand, I was pleased I could do side lying leg work without supporting myself but just balancing on my hip. Yay strong core.
11 AM
Fitness equipment (elliptical) 20:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y
Twenty minutes at level 3, which didn't feel so bad after having done a few sessions of level 2 the past few weeks. Max HR noted was 136 on one of the 'sprint'(?) sections (low resistance).
Fitness equipment (erging) 10:43 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y
Concept 2 model 2--still haven't really figured out the screen so I ended up wih a 2000m time trial, I guess. Had to go to a different screen when I was done to get split times so I could add them up. I need to figure out how to get it to display distance rather than pace.
2:37.8 500m
2:40.9 1000m
2:43.5 1500m
2:41.7 2000m
23-24 stroke rate
Then 12 pull-downs at 62.5 lbs, and stretching.
2:37.8 500m
2:40.9 1000m
2:43.5 1500m
2:41.7 2000m
23-24 stroke rate
Then 12 pull-downs at 62.5 lbs, and stretching.
Monday Apr 4, 2011 #
9 AM
Exerc. Class 55:00 [1]
slept:7.0
In Chatham. Did a plank, and shoulder aches more than usual; perhaps from the fall I took on Saturday. Time for more pull-downs and erging?
Sunday Apr 3, 2011 #
Event: CSU Rocky Woods
10 AM
Orienteering race (Brown middle) 46:17 [4] *** 3.5 km (13:13 / km) +100m 11:34 / km
17c slept:6.0 shoes: Jala Jukola Spider 6 #2
Another decent race, with only a few controls where I wasn't quite on line; but I was never confused. Took the time to slow down or even stop at trail junctions (there were a LOT of trails) to be sure I was going the right way. Second F55 again.
Added FR track; FR data -- 4.432 km, 55m climb
Tons of trails and light green on the way to 1; I bobbled my attack point a little (trail bend; there were unmapped trails and junctions) but recovered quickly for little time lost. Other runners were leaving the same way I approached, which was from the reentrant just NW. I didn't talk to Natalia, but this control was where she lost the most time (8:33 vs my 3:31 which should have been closer to 3:00; fastest split was 2:23).
4th of 24+ on Brown. I like ending weekends with two good/consistent days of navigation.
EDIT--added track to OCIN's Route Gadget
Added FR track; FR data -- 4.432 km, 55m climb
Tons of trails and light green on the way to 1; I bobbled my attack point a little (trail bend; there were unmapped trails and junctions) but recovered quickly for little time lost. Other runners were leaving the same way I approached, which was from the reentrant just NW. I didn't talk to Natalia, but this control was where she lost the most time (8:33 vs my 3:31 which should have been closer to 3:00; fastest split was 2:23).
4th of 24+ on Brown. I like ending weekends with two good/consistent days of navigation.
EDIT--added track to OCIN's Route Gadget
Saturday Apr 2, 2011 #
11 AM
Orienteering race (Brown ultra-long) 1:22:27 [4] *** 5.8 km (14:13 / km) +190m 12:13 / km
13c slept:8.0 shoes: Jala Jukola Spider 6 #2
Managed a mostly clean run despite the worry of Sharon starting 2 minutes behind me; she caught me before 3 and was mostly within sight through 6. I was happy to navigate the rest of the course mostly alone -- no major distractions. Probably could have been 2 minutes faster but not much more than that.
2nd F55! No one could catch Natalia (2nd on Br-UL at 63 min behind a recuperating BorisGr who was 'taking it easy;); Sharon did 74. Overall, 9th of 21 finishers in a tough crowd.
FR data -- 7.38 km, 137m climb
What worked:
--reading the contours and not paying too much attention to the trails for the most part
--mental prep before the start
--reminding myself to check compass more often
--making sure I kept up with the "what am I going to see" rather than "where's THAT on the map?"
Fell over remnants of fence heading to 6 (tripped myself; I picked one foot up and over wire, but the other one decided to get caught which I didn't expect) and landed on right hip and arm/shoulder, and tore a gash in my tights -- need to fix. Hope no one was blinded by the bright white exposed skin. :-)
On my leg 3-4, the control that some had trouble with (121 rootstock to 135, NW end of shallow ditch, which was also on the Green course), I saw Sharon leaving 3 and heading straight east (on compass?), and I'd already had enough of the medium green (honeysuckle) at that point, so I swung a bit right of the line to skirt the med green and used the gully-to-ditch south of the line as my linear feature and the boulder SW as my attack point, and had no trouble. Sharon punched 135 just ahead of me.
To #5, I never saw the ruined fence, but was fortunate there were a bunch of others in the area, though I think I was okay on compass here.
We both took the powerline and road around 6-7 but I never saw Sharon again after she entered the woods there, by now a good 30 meters ahead.
EDIT--added track to OCIN's Route Gadget (but I messed up aligning GPS track to 2; drawn track is closer to actual)
2nd F55! No one could catch Natalia (2nd on Br-UL at 63 min behind a recuperating BorisGr who was 'taking it easy;); Sharon did 74. Overall, 9th of 21 finishers in a tough crowd.
FR data -- 7.38 km, 137m climb
What worked:
--reading the contours and not paying too much attention to the trails for the most part
--mental prep before the start
--reminding myself to check compass more often
--making sure I kept up with the "what am I going to see" rather than "where's THAT on the map?"
Fell over remnants of fence heading to 6 (tripped myself; I picked one foot up and over wire, but the other one decided to get caught which I didn't expect) and landed on right hip and arm/shoulder, and tore a gash in my tights -- need to fix. Hope no one was blinded by the bright white exposed skin. :-)
On my leg 3-4, the control that some had trouble with (121 rootstock to 135, NW end of shallow ditch, which was also on the Green course), I saw Sharon leaving 3 and heading straight east (on compass?), and I'd already had enough of the medium green (honeysuckle) at that point, so I swung a bit right of the line to skirt the med green and used the gully-to-ditch south of the line as my linear feature and the boulder SW as my attack point, and had no trouble. Sharon punched 135 just ahead of me.
To #5, I never saw the ruined fence, but was fortunate there were a bunch of others in the area, though I think I was okay on compass here.
We both took the powerline and road around 6-7 but I never saw Sharon again after she entered the woods there, by now a good 30 meters ahead.
EDIT--added track to OCIN's Route Gadget (but I messed up aligning GPS track to 2; drawn track is closer to actual)
Friday Apr 1, 2011 #
8 PM
Note
Well, even though we missed today's race (morning plane cancelled on Thursday--perhaps they didn't want a crew potentially stranded in Albany of all places???), we made it to Ohio and our motel. Some rain/Tstorms tonight--hope that's all cleared up by tomorrow.
We had barely an inch of snow on the ground when we left home (and that was quickly melting); Albany had even less. Foolish weather forecasters!
We had barely an inch of snow on the ground when we left home (and that was quickly melting); Albany had even less. Foolish weather forecasters!