Training Log Archive: JanetTIn the 30 days ending Apr 30, 2013:
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| 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 | Mo | Tu | ||||||||||||||||||||||||||||||||||||
Tuesday Apr 30, 2013 #
Note
I missed Pilates today; did a bit of strength and steps today (but not enough to bother logging) as we helped Rob move some stuff to his new apartment in PA. Since he's on the second floor, we did a few trips up and down the stairs. Nice apartment, with a new deck (or at least new deck boards).
Monday Apr 29, 2013 #
Exerc. Class 55:00 [1]
Legs felt surprisingly okay (until later in the day), and stretching felt wonderful. Left knee rather sore from my fall on Sunday's sprint (on a trail, of course).
Sunday Apr 28, 2013 #
9 AM
Walking warm up/down (to start) 25:00 [2] 1.25 km (20:00 / km)
slept:6.5 shoes: Jala Jukola Spider 6 #3
Hiked to the top of hill NNW of the WP post exchange, mostly with pgoodwin.
Orienteering race (Middle) 1:11:50 [4] *** 4.51 km (15:56 / km) +186m 13:12 / km
spiked:10/10c shoes: Jala Jukola Spider 6 #3
Woah--physically tough Brown course, long for a middle. In technical terrain for the most part. Stuttered start to 1 which was 9 contours down from the start, 5 of those pretty steep. I certain didn't want to overshoot and climb back up there so I made darned sure I was going the right way; 2 or so minutes lost. Okay to 2-3-4 but coming out of 4 (with Robert Buraczynski who punched just before me) was terrifying. Skirted around the cliff 5-6 and the up reentrant. Descending from 8 looked terrifying too and/or muddy so I contoured to the cliff NE and then changed direction knowing I had to go around the fenced area. BIG boulder at 9!! Up and down one more hill at 10 then in. Sore legs after, figured afternoon's sprint would be less energetic than Saturday's.
EDIT: Added FR track. Advertised as SL 3.6km, 120m climb (ha!), temps in the 60s
Good enough for 1st F60 again, and 1st overall for the 2 middles :-)
EDIT: Added FR track. Advertised as SL 3.6km, 120m climb (ha!), temps in the 60s
Good enough for 1st F60 again, and 1st overall for the 2 middles :-)
12 PM
Orienteering race (sprint) 37:57 [5] *** 1.83 mi (20:44 / mi) +112m 17:25 / mi
spiked:10/11c shoes: Jala Jukola Spider 6 #3
Brown Day 2 sprint @ Trophy Point on WP campus. Such a lovely day and I had to ruin it by bombing the first control, my only problem. Didn't adjust well to scale, misjudged the size of the boulder and searched among a steep rocky hillside beyond before finally doubling back from above and getting it. Not the best route choice out of 5 up the hill but I got there eventually. 8-9 I should have just headed out to the road but went down the path/stairs to parking lot, trying to see if there was a creative way between the wall and the C-shaped building; there wasn't. Otherwise no problems, but slow enough to finish 3rd F60 today, and 2nd overall the combined 2-day sprints.
EDIT: Added FR track. Advertised SL is 2 km, 85m climb
EDIT: Added FR track. Advertised SL is 2 km, 85m climb
Saturday Apr 27, 2013 #
Event: West Point A-meet
10 AM
Orienteering race (Middle) 57:12 [4] *** 4.82 km (11:52 / km) +88m 10:53 / km
spiked:10/12c slept:6.5 shoes: Jala Jukola Spider 6 #3
SL 3.67 km, 70m climb. Lovely day with sun and 60s
Middle day 1 on Lake Popolopen map, after a warm up climb up the hill NE of the dining hall. Course was decent, but some controls were orange-y or doglegs (most notably on 3, where I and many others ran the road and came in and went out the same way). Not careful on 7 (water control after swamp detour; confused and used others), and 8 where I kept second-guessing myself and would have been faster going with my first plan; lost a couple of minutes on those two. But otherwise steady navigation (2, 3, 4, 5, 10 were easy). 1st of 27 women on Brown Y (Sharon mispunched #1!), 1st F60
EDIT: Added FR track
Middle day 1 on Lake Popolopen map, after a warm up climb up the hill NE of the dining hall. Course was decent, but some controls were orange-y or doglegs (most notably on 3, where I and many others ran the road and came in and went out the same way). Not careful on 7 (water control after swamp detour; confused and used others), and 8 where I kept second-guessing myself and would have been faster going with my first plan; lost a couple of minutes on those two. But otherwise steady navigation (2, 3, 4, 5, 10 were easy). 1st of 27 women on Brown Y (Sharon mispunched #1!), 1st F60
EDIT: Added FR track
1 PM
Orienteering race (Sprint) 21:55 [4] *** 2.25 km (9:44 / km) +39m 8:58 / km
spiked:11/11c shoes: Jala Jukola Spider 6 #3
Camp Buckner sprint. Fun times, no mispunch. :-) Most memorable control was the stonewall corner, inside, where I was coming from the downhill/outside and had to climb up and over the ~5' wall! Rock climbing, anyone? Not as many controls in the detailed barracks area as some years; a mix of woods and camp sprinting. Finish in the same field as the middle. 10/35 (all Brown runners including the men). 1st F60
SL: 2.0 km, ~40m climb
EDIT: Added FR track
SL: 2.0 km, ~40m climb
EDIT: Added FR track
Friday Apr 26, 2013 #
4 PM
Walking (Paved road) 20:40 [3] 1.35 mi (15:18 / mi)
slept:6.5 shoes: Saucony Shadow 6000 #6 - H
To PO and back to pay some US Champs/Adirondack Adventures bills.
Thursday Apr 25, 2013 #
10 AM
Pilates class 55:00 [1]
Using bands. New bands! Nice and strong and long and not broken bands. :-)
11 AM
Running (track) (indoor) 18:00 [3] 1.5 mi (12:00 / mi)
shoes: Sauc.Shad.6000#7-2012H
Not up for intervals; wanted an more intense workout than the elliptical; so I jogged about the best I could, listening to WWDTM.
Walking (track) 6:55 [2] 0.5 mi (13:50 / mi)
shoes: Sauc.Shad.6000#7-2012H
And another 1/2 mile.
Adductors and pulldowns after.
Adductors and pulldowns after.
Wednesday Apr 24, 2013 #
Exerc. Class 55:00 [1]
Small class, lots of stepping, and to peppier music than usual.
Tuesday Apr 23, 2013 #
Note
Though I'm nowhere near the popular AP logs in hits, mine needs 22 more to hit all twos (5 digits, so you don't need to look it up). It'll happen while I'm not looking.
10 AM
Pilates class 55:00 [1]
No tools
11 AM
Walking (indoor track) 15:14 [2] 1.0 mi (15:14 / mi)
shoes: Sauc.Shad.6000#7-2012H
Including 1/2 mile carrying two 1# weights.
Adductors and pulldowns.
Adductors and pulldowns.
Monday Apr 22, 2013 #
Exerc. Class 55:00 [1]
Got the kinks out with aerobics and lots of nice stretching.
Steve Tarry's girlfriend's friend wasn't in class so I couldn't pass along her greetings. ;-)
Steve Tarry's girlfriend's friend wasn't in class so I couldn't pass along her greetings. ;-)
Sunday Apr 21, 2013 #
10 AM
Orienteering race (Goat) 2:31:29 [4] *** 10.57 km (14:20 / km) +448m 11:50 / km
spiked:14/16c slept:6.5 shoes: Jala Jukola Spider 6 #3
I did the Lite. Made the decision at #1 not to even try the whole Goat; it took 25 min just to get that far. The extra loop 2-7 added 2+ km with not a good drop potential (if you wanted to save a skip for later on). Lite rules said you could skip two.
I was thinking of trying to do all remaining (8-24) but by the time I got to 13 I didn't like the look of the climb to 14; decided to skip that and 18. Legs fine on flat and downs, but I could barely drag myself up the remaining climbs after the spectator leg (19-20). Third woman on Lite, way behind Meg P (40 min) and a minute behind Trisha U. Not that it counts for anything. ;-)
I'm not sure what the SL distance was for the BGL*; distance above is from my FR.
Gorgeous weather, sunny with blue sky, a bit cool to start but warming into the low 50s.
Extra special thanks to Peter with additional thanks to Gail and NEOC.
*Added FR track. Peter listed SL distance at 9 km (not including two skips).
I was thinking of trying to do all remaining (8-24) but by the time I got to 13 I didn't like the look of the climb to 14; decided to skip that and 18. Legs fine on flat and downs, but I could barely drag myself up the remaining climbs after the spectator leg (19-20). Third woman on Lite, way behind Meg P (40 min) and a minute behind Trisha U. Not that it counts for anything. ;-)
I'm not sure what the SL distance was for the BGL*; distance above is from my FR.
Gorgeous weather, sunny with blue sky, a bit cool to start but warming into the low 50s.
Extra special thanks to Peter with additional thanks to Gail and NEOC.
*Added FR track. Peter listed SL distance at 9 km (not including two skips).
Saturday Apr 20, 2013 #
Event: EMPO - Lock 7 Park
2 PM
Orienteering (control pick-up) 41:24 [1] *** 2.15 km (19:14 / km) +62m 16:49 / km
spiked:12/12c slept:7.7 shoes: Trail NB 706 9D # 2
Picked up controls at our local event at Lock 7 of the Mohawk River. This park is state land but they aren't very involved with much here except for working the lock on the river. When we first mapped it, it was a nature preserve; a private owner has since bought* a good chunk of the north part originally mapped.
Found all the controls; didn't need my compass and put map away for the last three because the posts/flags were getting heavy. ;-)
*Glen corrected me that the private owner had probably always owned that part; it just wasn't developed when the map was made. Oops.
Found all the controls; didn't need my compass and put map away for the last three because the posts/flags were getting heavy. ;-)
*Glen corrected me that the private owner had probably always owned that part; it just wasn't developed when the map was made. Oops.
Thursday Apr 18, 2013 #
Pilates class 55:00 [1]
slept:6.5
Used weights in addition to all the other things we did. Shoulders are sore, but that might be from yesterday's weight segment and/or spending hours on the computer.
Check out the Junior Team annoucement.
Check out the Junior Team annoucement.
Wednesday Apr 17, 2013 #
Exerc. Class 55:00 [1]
slept:6.5
Class in Chatham. I was missed, apparently, when I didn't show up on Monday. :-) Ah, routines...
Weight is at new low for year--yay. (we'll see if it lasts)
Weight is at new low for year--yay. (we'll see if it lasts)
Tuesday Apr 16, 2013 #
10 AM
Pilates class 55:00 [1]
slept:7.0
Using rings. No problems except with down dogs, and lunges with the left leg forward, because I can't be up on the toes of my right foot.
Nothing afterwards because I had my weekly grocery shopping to do which didn't get done yesterday (and I forgot to do adductors and pulldowns until after I had changed clothes).
Nothing afterwards because I had my weekly grocery shopping to do which didn't get done yesterday (and I forgot to do adductors and pulldowns until after I had changed clothes).
Monday Apr 15, 2013 #
2 PM
Hiking 4:00:00 [1] *** 9.38 km (25:36 / km) +322m 21:51 / km
spiked:4/4c shoes: Trail NB 706 9D # 2
Water hauling and just a bit of vetting at Moreau, with Glen and Rob. We got 18 gallons of water up the hill for the water control points. Mid 50s meant nice cool weather for being mules. More to come.
Vetted a control and did a bit of orienteering on the way to the meeting place after Glen departed to check some other spots on the map.
Distance and time adjusted a bit because I forgot to start my watch right away. [You can't see the track anyway.]
Vetted a control and did a bit of orienteering on the way to the meeting place after Glen departed to check some other spots on the map.
Distance and time adjusted a bit because I forgot to start my watch right away. [You can't see the track anyway.]
Saturday Apr 13, 2013 #
12 PM
Orienteering race 1:58:44 [3] **** 7.72 km (15:23 / km) +257m 13:11 / km
spiked:18/20c slept:7.0 shoes: Jala Jukola Spider 6 #3
Red course at Blue Mountain, Peekskill. Had the opportunity to drop a loop after the water control (green course) but felt good then so continued, for the practice. I'm slow in this terrain (rocks, lots of downed trees) but that let me keep track of where I was for the most part. Didn't think I'd gone far enough at 2 but saw a bag and figure I'd check it--yup, mine. Other non-spike was 10, where I had to drop a contour or so to it once I checked the wrong dot knoll, but I didn't lose too much time there.
Open woods for the most part, but the rocks and downed trees certainly slowed you down here (as expected, really). Very nice course by Dave W. Temp in the mid 50s with sun trying to come out. 6.1 km SL, 200m climb.
One fall, on a trail, where I caught my toe on a rock and landed on my left knee. Slow to get going again. Only other person I saw on the extra loop was Daniel S, who was daring enough to cross a reentrant/marsh between 7 and 8 on a wide log; I was scared of the 6-8' drop and went around. :-)
Open woods for the most part, but the rocks and downed trees certainly slowed you down here (as expected, really). Very nice course by Dave W. Temp in the mid 50s with sun trying to come out. 6.1 km SL, 200m climb.
One fall, on a trail, where I caught my toe on a rock and landed on my left knee. Slow to get going again. Only other person I saw on the extra loop was Daniel S, who was daring enough to cross a reentrant/marsh between 7 and 8 on a wide log; I was scared of the 6-8' drop and went around. :-)
Thursday Apr 11, 2013 #
10 AM
Pilates class 55:00 [1]
slept:7.0
No tools; a minute of bicep curls near the end and a bit of hamstring lift with light weight from hands and knees (is there a name for that?).
I've been avoiding down dogs, planks, and anything else that has me up on my forefoot, to try to quiet down my right foot problems. Hope it works.
I've been avoiding down dogs, planks, and anything else that has me up on my forefoot, to try to quiet down my right foot problems. Hope it works.
11 AM
Fitness equipment (elliptical) 8:00 [3]
shoes: Sauc.Shad.6000#7-2012H
Aborted attempt at elliptical. Left(!) foot was the culprit this time.
Pulldowns and adductors before leaving the Y. If weather cooperates will attempt a walk outside later.
Pulldowns and adductors before leaving the Y. If weather cooperates will attempt a walk outside later.
3 PM
Walking (outdoors) 32:16 [2] 2.0 mi (16:08 / mi) +44m 15:06 / mi
shoes: Saucony Shadow 6000 #6 - H
MB church and back (my typical quick-and-easy walk).
Tuesday Apr 9, 2013 #
10 AM
Pilates class 55:00 [1]
slept:7.0
Using exercise balls. Mine was a bit squishier than usual so when we did a few weight exercises sitting on the ball I almost fell off before getting balanced.
11 AM
Fitness equipment (elliptical) 27:00
shoes: Sauc.Shad.6000#7-2012H
Hill interval level 4. 1.05 miles in the first 25 minutes, then 0.11 on the 2-minute cooldown.
Fitness equipment (erg) 2:24 [2]
shoes: Sauc.Shad.6000#7-2012H
500m
Then adductors, pulldowns, and leg presses.
Then adductors, pulldowns, and leg presses.
Monday Apr 8, 2013 #
Note
Added Garmin tracks for the three races this past weekend (didn't use the watch for my warm ups). It recorded 232m climb on the Long course, but I only counted 150 using the map. Interesting.
9 AM
Exerc. Class 55:00 [1]
Make-up session (during a scheduled break week) because instructor was sick. Lots of people there of all ability levels made it interesting to say the least. Tweaked my unsupported right PF doing side squats. More icing needed today (iced before class because both heels were sore this morning). :(
Sunday Apr 7, 2013 #
Note
HB to Glen! ;-)
9 AM
Orienteering race 34:44 [4] *** 2.86 km (12:09 / km) +118m 10:04 / km
spiked:13/13c slept:6.5 shoes: Jala Jukola Spider 6 #3
Middle at Ransburg Scout Reservation south of Bloomington. No rain, temps in the 60s and dry--just awesome weather! Start and finsh within view of each other. Good course, no problems (except physically with a couple of steep-ish hill climbs including one steep enough I had my hands on the ground ahead of me). Glen passed me in the run in from the last control. Finished behind Janet F today (4 minutes) which was due to her faster overall speed and strength on the hills. Good course and a great weekend with basically no errors. Now I just need to work on getting in better shape.
Posted stats: Straight line 2.6km, 160m climb
Posted stats: Straight line 2.6km, 160m climb
Saturday Apr 6, 2013 #
10 AM
Walking warm up/down (To start) 15:00 [2] 1.0 km (15:00 / km) +80m 10:43 / km
slept:8.0 shoes: Jala Jukola Spider 6 #3
Walked / jogged to the start of the long at Yellowwood State Park east of Bloomington. Overcast, temp upper 50s to low 60s during the race.
A moment of panic about half-way there as my compass slipped off the string I was dangling it from, but I only had to go back a few meters before I found someone who had picked it up -- whew!
A moment of panic about half-way there as my compass slipped off the string I was dangling it from, but I only had to go back a few meters before I found someone who had picked it up -- whew!
11 AM
Orienteering race 1:06:56 [4] *** 5.43 km (12:19 / km) +232m 10:09 / km
spiked:9/9c shoes: Jala Jukola Spider 6 #3
Brown Long at flying pig. With such a steep area I'm sure it was difficult to create a good brown course without too much climb. While I found some control placements simple the course also had some really good route choice legs. No problems with any controls though I almost missed an attackpoint while running on the road from 5-6. :-)
1st F60 (of three, I think; Patty was running green. I'm glad I wasn't; pretty sure my knees wouldn't be happy). Glen had a good run too; winning times seemed a bit long on Green but just about right on Brown (Dennis W did about 49 min), so good times.
1st F60 (of three, I think; Patty was running green. I'm glad I wasn't; pretty sure my knees wouldn't be happy). Glen had a good run too; winning times seemed a bit long on Green but just about right on Brown (Dennis W did about 49 min), so good times.
12 PM
Note
Garmin distance listed (if I recalled it correctly). Straight line was 4.1km, 230m climb listed but I'm pretty sure I didn't climb that much. Will find out when I transfer once we're home.
Friday Apr 5, 2013 #
4 PM
Running (dirt) warm up/down 4:00 [2]
slept:3.5 shoes: Trail NB 706 9D # 2
Warmed up a bit for the Flying Pig sprint by running from the car, across the road and along the building to the start location, and around there just a bit. Gorgeous day, blue sky and mid 60sF. Chatted with a few folks at start.
5 PM
Orienteering race 29:10 [4] **** 3.49 km (8:21 / km) +36m 7:56 / km
spiked:22/23c shoes: Trail NB 706 9D # 2
Sprint on Indiana University campus. Wow--23 controls!! And some tricky staircases and pass-throughs. I felt slower than "normal" from the start, understandable because I haven't been running much, but just kept moving. Once I had a control in sight I'd take a look at the next leg which helped me pick decent route choices, I thought (except one which was slow). The only "miss" was 9, where I thought it was in a corner ON the staircase so went up a bit before realizing that no, it was over the wall and tucked into a corner. Otherwise did well. Dick Neuburger started a minute ahead of me and I kept closing the gap. Managed to just squeak abead of Patty L, and Janet F had some problems, so a win today in F60(!). Tomorrow is another day, though, with an abundance of climb.
Note
Garmin measured 3.5 km; straight line was 2.7 and "75m" of climb -- climb may be overstated. Will download when we get home.
This was a lot of fun even if I couldn't move as fast as should be able to.
This was a lot of fun even if I couldn't move as fast as should be able to.
Thursday Apr 4, 2013 #
10 AM
Pilates class 55:00 [1]
slept:8.0
Using bands. Core is strong. Wish the rest of me looked and felt that way.
(trying to buy exercise underwear is a sobering proposition -- also, unsuccessful so far)
(trying to buy exercise underwear is a sobering proposition -- also, unsuccessful so far)
11 AM
Fitness equipment 5:00 [0]
Adductors, pulldowns (8), and leg presses
Wednesday Apr 3, 2013 #
Exerc. Class 55:00 [1]
slept:6.5
Steps and weights plus abs. Good workout for the legs that included single leg squats and dips off the step, among other things.
Tuesday Apr 2, 2013 #
10 AM
Pilates class 55:00 [1]
slept:8.0
No tools used today. Some good leg work plus stretching.
11 AM
Fitness equipment (elliptical) 32:00
shoes: Sauc.Shad.6000#7-2012H
Hill interval level 3 today, 30:00/1.35mi, cooldown 2:00/0.11mi
12 PM
Fitness equipment 5:00 [0]
Adductors and pulldowns.
Monday Apr 1, 2013 #
Exerc. Class 55:00 [1]
slept:7.0
5-5-5 (x2) workout