Training Log Archive: JanetTIn the 30 days ending Nov 30, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||
Saturday Nov 29, 2014 #
Note
(rest day)
Back home after trip to Mom's for Thanksgiving. It was much warmer there (both outdoors, and in Mom's house where she keeps the thermostat at 76), but we have a nice woodstove fire going now to take the edge off.
Grandson O is making great progress with sitting (not yet sitting himself up, but holding himself in a sitting position) and with starting to creep forwards (rather than backwards). Look out, mom and dad!
Grandson O is making great progress with sitting (not yet sitting himself up, but holding himself in a sitting position) and with starting to creep forwards (rather than backwards). Look out, mom and dad!
Friday Nov 28, 2014 #
Walking (post-lunch stroll) 20:00 [1]
shoes: Sauc.Shad.6000#7-2012H
Thursday Nov 27, 2014 #
12 PM
Walking (pre-feasting) 31:36 [3] 2.0 mi (15:48 / mi)
shoes: Sauc.Shad.6000#7-2012H
From Mom's. Distance is an estimate.
Small family group today; a brother and sister were missing but we should see them at Christmas, and one son wasn't there. But other son with grandson arrived early afternoon and O entertained us, partly by holding himself up in a sitting position for longer than his parents had noticed before. He can creep backward about an inch at a time, but no forward motion yet. (Time to baby-proof the house!) One bottom tooth just starting to break through.
Small family group today; a brother and sister were missing but we should see them at Christmas, and one son wasn't there. But other son with grandson arrived early afternoon and O entertained us, partly by holding himself up in a sitting position for longer than his parents had noticed before. He can creep backward about an inch at a time, but no forward motion yet. (Time to baby-proof the house!) One bottom tooth just starting to break through.
Monday Nov 24, 2014 #
Exerc. Class 55:00 [1]
slept:6.5
In Chatham. Aerobics and stepping on this warm November day (mid 60s!).
Thursday Nov 20, 2014 #
10 AM
Pilates class (weights) 55:00 [2]
Included some shoulder torture: from a downward dog remove one hand and place it on your leg. My compromised shoulder *did not* like that at all, and I don't have enough strength in the other one to hold for more than a couple of seconds. Not a comfortable position. Later, we did one armed flys occasionally with a foot lifted off the ground an inch (not from bridge as I originally wrote), also a challenge; I know not to go very heavy on weights for that one.
11 AM
Walking (indoor track) 30:44 [3] 2.07 mi (14:51 / mi)
shoes: Sauc.Shad-6000#8-2014H
iPod nano is recharged, so I was able to listen to some of an Ask Me Another podcast from a few months ago. 14:32 / 14:49 / 1:23 slow lap
Followed with a few leg presses while waiting for the pulldown machine that never opened up, so I asked the staff to show me a substitute machine. This one has separate levers for each arm so it works the lats a slightly different way. Good to know about it, just in case. (The machine hogger was using the machine backwards, and taking long breaks between sets, looking at her smartphone.)
Followed with a few leg presses while waiting for the pulldown machine that never opened up, so I asked the staff to show me a substitute machine. This one has separate levers for each arm so it works the lats a slightly different way. Good to know about it, just in case. (The machine hogger was using the machine backwards, and taking long breaks between sets, looking at her smartphone.)
Wednesday Nov 19, 2014 #
Exerc. Class 55:00 [1]
slept:7.0
In Chatham. All aerobics program in a large class (relatively; 17 students).
Most interesting thing was walking from parking to building with instructor after we both followed a slow driver, BK, the last 4 miles into town, who is one of the students (whom I know drives slowly there...45-50mph in a 55 zone). I kept Jen from complaining about the slow driver making her late. :-) I was behind BK, and Jen was behind me.
Most interesting thing was walking from parking to building with instructor after we both followed a slow driver, BK, the last 4 miles into town, who is one of the students (whom I know drives slowly there...45-50mph in a 55 zone). I kept Jen from complaining about the slow driver making her late. :-) I was behind BK, and Jen was behind me.
Tuesday Nov 18, 2014 #
10 AM
Pilates class (rings) 55:00 [2]
slept:7.0
Took the lunges easy because of clicking knees; actually did one exercise (bird dog?) on hands and knees but knees weren't all that happy about it.
Still recovering a bit from the weekend so no aerobics after; I did do pulldowns and extra stretching.
Still recovering a bit from the weekend so no aerobics after; I did do pulldowns and extra stretching.
Monday Nov 17, 2014 #
Note
(rest day)
Rest and travel day. We were going to do some sightseeing in DC but rain all day wasn't fun, so we just headed home.
Sunday Nov 16, 2014 #
Note
Left knee not bothering me too much during the race, but is a bit warm to the touch after. Think I'll elevate it....
9 AM
Orienteering race (Brown UltraLong) 1:51:18 [4] *** 8.52 km (13:04 / km) +310m 11:03 / km
spiked:11/13c slept:6.5 shoes: Inov8 ORoc280-B 2013-10
UltraLong Champs at Fountainhead Regional Park, Clifton, VA
SL 7.5 km 260m / cloudy and upper 30s
Mass start, a bit delayed because only half the buses showed up to take us to start. A crowd to the first control, then a bit more spreading to 2, a long leg.
Maybe some suboptimal routes, but I found everything where I expected. Behind Phil H-T at 6-7-8, but then he disappeared, and later I found out he dnf'ed. I wondered why I hadn't seen him in the stream bed to 9.
A few small bobbles near the end and just squeaked by Gail. :-) Third F60 behind Janet F with a well deserved win, and Judy K who probably had a better route to 6 and got ahead there.
Medals for the two championship events has personalized labels with event, class, place, and also name and finish time. Nice job, Valerie and team!
I did manage, somehow, to earn a 2nd place 3-event award behind Sharon C. on Brown: a glass and an Amazon gift certificate. Nice.
Thanks to everyone in QOC who contributed to this weekend's courses and successes. Nice meet in lovely woods!
SL 7.5 km 260m / cloudy and upper 30s
Mass start, a bit delayed because only half the buses showed up to take us to start. A crowd to the first control, then a bit more spreading to 2, a long leg.
Maybe some suboptimal routes, but I found everything where I expected. Behind Phil H-T at 6-7-8, but then he disappeared, and later I found out he dnf'ed. I wondered why I hadn't seen him in the stream bed to 9.
A few small bobbles near the end and just squeaked by Gail. :-) Third F60 behind Janet F with a well deserved win, and Judy K who probably had a better route to 6 and got ahead there.
Medals for the two championship events has personalized labels with event, class, place, and also name and finish time. Nice job, Valerie and team!
I did manage, somehow, to earn a 2nd place 3-event award behind Sharon C. on Brown: a glass and an Amazon gift certificate. Nice.
Thanks to everyone in QOC who contributed to this weekend's courses and successes. Nice meet in lovely woods!
Saturday Nov 15, 2014 #
12 PM
Walking warm up/down 18:49 [1] 1.34 km (14:04 / km) +24m 12:54 / km
shoes: Inov8 ORoc280-A 2013-08
A long walk to start.
Nice sunny day, though still on the cold side today.
Nice sunny day, though still on the cold side today.
Orienteering race (Brown middle) 51:20 [4] *** 3.83 km (13:25 / km) +159m 11:07 / km
spiked:13/13c shoes: Inov8 ORoc280-A 2013-08
SL 3.3 km / 175m, sunny, upper 30s, Hemlock Overlook Park, Clifton, VA
Good routes, no errors. Caught up to Sue by 3, and saw Janet F come back toward us (she had started 6 minutes ahead of me). Had Janet in sight off and on through 8 but then she made an error and I got ahead. Diana Todd was fastest, however, so I finished 2nd F60, good enough for a beer glass with a large "2nd" on one side and the event logo on the other.
Good routes, no errors. Caught up to Sue by 3, and saw Janet F come back toward us (she had started 6 minutes ahead of me). Had Janet in sight off and on through 8 but then she made an error and I got ahead. Diana Todd was fastest, however, so I finished 2nd F60, good enough for a beer glass with a large "2nd" on one side and the event logo on the other.
Friday Nov 14, 2014 #
Event: QOC Long Day's Night
5 PM
Orienteering race (Brown Night (!)) 1:15:06 [3] *** 5.07 km (14:48 / km) +175m 12:37 / km
spiked:9/10c slept:7.0 shoes: Inov8 ORoc280-B 2013-10
Night O champs at Oregon Ridge Park, Cockeysville, MD
4.2 km/170m
Dark and near freezing. Start was at the top of a ski slope, 14 contours up. Wide open woods that I would love to visit during the day. I made it back and found them all so that's something. :-) 2nd/3 F60
4.2 km/170m
Dark and near freezing. Start was at the top of a ski slope, 14 contours up. Wide open woods that I would love to visit during the day. I made it back and found them all so that's something. :-) 2nd/3 F60
Walking warm up/down 11:00 [3] 0.5 km (22:00 / km) +70m 12:56 / km
shoes: Inov8 ORoc280-B 2013-10
Up ski slope to start. Time estimated.
Wednesday Nov 12, 2014 #
Exerc. Class 55:00 [2]
Worked up a sweat today, which is rare for this class. Did something different today, involving throwing and passing balls around (the small plastic ones you can buy in the grocery store), starting with overhead passes across the room, and then to the person beside you, who needed to remember to turn to you after they passed to the next person. :-) Kinda fun.
Tuesday Nov 11, 2014 #
10 AM
Pilates class (weights) 55:00 [2]
slept:7.5
Lots of upper body. Modified anything requiring shoulders once past planking. Right hip/back still tight from the weekend, so need to keep stretching.
Followed by a few pulldowns and some more stretching.
Followed by a few pulldowns and some more stretching.
Monday Nov 10, 2014 #
Exerc. Class 55:00 [1]
slept:7.5
Aerobic portion seemed hard/fast today, but maybe it was because I was tired from the weekend (though there wasn't a lot of climb which often does me in). She forgot to do spine twists in the stretching portion so I did my own, which are ALWAYS needed after any running, along with hip flexor stretches.
Note
One more note: debuted bike gloves for orienteering this past weekend (a la PG). They helped!...I didn't fall on my hands (or at all for that matter). :-)
Sunday Nov 9, 2014 #
9 AM
Walking warm up/down 20:00 [2] **
shoes: Inov8 ORoc280-A 2013-08
To start, via arena to drop off clothing for later.
Orienteering race (Brown) 1:01:11 [4] **** 4.51 km (13:33 / km) +24m 13:12 / km
spiked:11/13c slept:6.5 shoes: Inov8 ORoc280-A 2013-08
SL 3.2, 50m climb; temp in mid to upper 40s
Troll Cup day 2 with a chase start based on yesterday's time on the course, so I started 21 sec behind Sandy and 20 seconds ahead of Trisha, so I knew we'd be fairly close for the first few controls.
Discombobulated at the start, looking at the line from 13 to 12 and thinking I had to take the trail west, until it bent north. Huh? Oh! Not a bad route choice after all; left the trail just past the little side loop and stayed right of the big hill, punching ahead of Sandy and Trisha. Straight to 2 following the stone wall and attacking off the end of it. Popped out to the trail to 3 and left it just past the pair of boulders on either side, while Trisha, running faster, went beyond, possibly up to the bend. As I got close I saw Marty H-T leaving the area and Sandy going in; straight was apparently faster (Candice said she went that way, and she had a faster split than me too). Behind Sandy toward 4 and then she veered a bit right of where I wanted to go, so I kept on and found it (saw the water bottles before the faded flag, however).
To 5 I went up the trail a bit to use the big boulders as "stepping stones" to lead me in. No problem to 6 and 7, but then disaster, when I wasn't as high up on the hill toward 8 as I had thought and when I got to a gigantic erratic, I misidentified it as being farther up the hill than it really was. In retrospect I should have taken into account all the other boulders I saw near it. Lost ~10 minutes while I circled around (seeing Sandy go by didn't help since at that point I didn't know whether she was on her way there or had already found it) and eventually I came back to the large erratic, finally determining that it was mapped as a black oval. Oh.
Flustered, I didn't leave 8 in the right direction and went along the hillside ESE instead of SSE to 9, until I realized what I'd done; lost another 3 minutes there. Okay for the rest. Still, it was good enough for third place behind Mary Jo and Sandy. Chocolate medals were our prizes. ;-)
Troll Cup day 2 with a chase start based on yesterday's time on the course, so I started 21 sec behind Sandy and 20 seconds ahead of Trisha, so I knew we'd be fairly close for the first few controls.
Discombobulated at the start, looking at the line from 13 to 12 and thinking I had to take the trail west, until it bent north. Huh? Oh! Not a bad route choice after all; left the trail just past the little side loop and stayed right of the big hill, punching ahead of Sandy and Trisha. Straight to 2 following the stone wall and attacking off the end of it. Popped out to the trail to 3 and left it just past the pair of boulders on either side, while Trisha, running faster, went beyond, possibly up to the bend. As I got close I saw Marty H-T leaving the area and Sandy going in; straight was apparently faster (Candice said she went that way, and she had a faster split than me too). Behind Sandy toward 4 and then she veered a bit right of where I wanted to go, so I kept on and found it (saw the water bottles before the faded flag, however).
To 5 I went up the trail a bit to use the big boulders as "stepping stones" to lead me in. No problem to 6 and 7, but then disaster, when I wasn't as high up on the hill toward 8 as I had thought and when I got to a gigantic erratic, I misidentified it as being farther up the hill than it really was. In retrospect I should have taken into account all the other boulders I saw near it. Lost ~10 minutes while I circled around (seeing Sandy go by didn't help since at that point I didn't know whether she was on her way there or had already found it) and eventually I came back to the large erratic, finally determining that it was mapped as a black oval. Oh.
Flustered, I didn't leave 8 in the right direction and went along the hillside ESE instead of SSE to 9, until I realized what I'd done; lost another 3 minutes there. Okay for the rest. Still, it was good enough for third place behind Mary Jo and Sandy. Chocolate medals were our prizes. ;-)
Saturday Nov 8, 2014 #
Event: NEOC: 2014 Troll Cup
10 AM
Walk/Jog warm up/down (to start) 30:00 [2] ** 2.2 km (13:38 / km)
shoes: Inov8 ORoc280-B 2013-10
Walked from parking to arena to drop off bag of warm clothes for after race, and then walked and jogged to start.
Orienteering race (Brown) 1:01:39 [4] **** 4.11 km (15:00 / km) +11m 14:48 / km
spiked:9/10c shoes: Inov8 ORoc280-B 2013-10
SL 3.4 km, 55m climb, by Dean Sturtevant...a very nice brown course in a complex area with not a lot of elevation change. 1:10000 map with 2.5m contours; glacial terrain with pine saplings reducing visibility in some areas.
Temps around 40 or so, and sunny which made it mostly comfortable for standing around later. Others in my class were spread out timewise so we hung around a bit to see later finishers.
AP lists me with error on 7, but I was just being slow and careful. My big mistake was to 9 where I wandered a bit, off the map north of where I needed to be, but relocated and figured out where I needed to go. My error was due in part to seeing a control on the big trail (when I reached it) in a low wet spot and assuming it was the stream crossing on my map just NE of 9; it's most likely off the map and on tomorrow's white course. I figure I lost almost 6 minutes there. I saw Bob B, who had punched #8 just ahead of me, wandering in the same area but he apparently took a lot more time to figure out what he'd done.
Chase start tomorrow should be interesting with Sandy 21 sec ahead and Trisha about the same time behind. Hope the course is as much fun.
Temps around 40 or so, and sunny which made it mostly comfortable for standing around later. Others in my class were spread out timewise so we hung around a bit to see later finishers.
AP lists me with error on 7, but I was just being slow and careful. My big mistake was to 9 where I wandered a bit, off the map north of where I needed to be, but relocated and figured out where I needed to go. My error was due in part to seeing a control on the big trail (when I reached it) in a low wet spot and assuming it was the stream crossing on my map just NE of 9; it's most likely off the map and on tomorrow's white course. I figure I lost almost 6 minutes there. I saw Bob B, who had punched #8 just ahead of me, wandering in the same area but he apparently took a lot more time to figure out what he'd done.
Chase start tomorrow should be interesting with Sandy 21 sec ahead and Trisha about the same time behind. Hope the course is as much fun.
Thursday Nov 6, 2014 #
10 AM
Pilates class 55:00 [2]
Using bands. Good workout.
11 AM
Walk/Jog (indoor track) 28:07 [3] 2.0 mi (14:03 / mi)
shoes: Sauc.Shad-6000#8-2014H
First mile and last half mile walking, jogging first part of second mile.
1.0 -- 14:31
0.5 -- 5:56
0.5 -- 7:30
A few knee lifts and stretching after.
1.0 -- 14:31
0.5 -- 5:56
0.5 -- 7:30
A few knee lifts and stretching after.
Wednesday Nov 5, 2014 #
Exerc. Class 55:00 [1]
In Chatham. After our warm up and aerobics segments, did a bit of circuits with weights (1 min each area) which is a bit of a change from her usual routines. Conversation lively and entertaining as always.
Note
Following PG's example, I purchased fingerless bike gloves with padding in the heel-of-the-hand area. I fell at Mountain Lakes and still have a nodule from the impact; and then I landed on it again last weekend. I'm hoping these gloves will keep me from doing more damage to my hands when I fall. I may have to adjust the length of the left thumb to make room for my thumb compass strap.
Now I just have to figure out how to protect my knees.
Now I just have to figure out how to protect my knees.
Tuesday Nov 4, 2014 #
10 AM
Pilates class 55:00 [2]
slept:7.5
Using weights. I was exhausted after the warm-up today. :-)
Pulldowns (barely 8 at 68.75#), and adductors (20 at 75#).
Pulldowns (barely 8 at 68.75#), and adductors (20 at 75#).
Walking warm up/down (indoor track) 3:50 [2]
3 PM
Walking (roads) 49:59 [3] 4.95 km (10:06 / km)
shoes: Sauc.Shad.6000#7-2012H
After voting, Glen dropped me off a bit less than 3 miles from home and I walked the rest of the way. (Polling place is about 5 miles away...I used to walk when the polling places --firehouses in my area-- were 1-2 miles from home).
Low to mid 60s on November 4th!
Saw 4 dogs (including 2 scarydogs), and 5 horses.
Low to mid 60s on November 4th!
Saw 4 dogs (including 2 scarydogs), and 5 horses.
Monday Nov 3, 2014 #
Exerc. Class 55:00 [1]
Some anomalous achiness in my left knee (the newly injured one) while doing step, but not enough to make me stop. Nice class once I woke up enough. :-)
Saturday Nov 1, 2014 #
11 AM
Orienteering race 2:24:10 [4] *** 7.26 km (19:51 / km) +333m 16:09 / km
spiked:8/13c slept:6.5 shoes: Inov8 ORoc280-B 2013-10
SL 6 km. Temp about 40 and clouding over; showers held off until control pickup time.
Red course (F21) at EMPO club champs, not for glory (there aren't enough of us to really have a competition, and most of the advanced women are 60+), but just to get my money's worth on the Wakpominee map since I've only been on it once, a Brown test-course prior to the US Champs in 2013. (And to get in training for the UltraLong O....) Janet F was on Red also.
Considering how hilly and rocky the terrain is I would have been happy with about 2 hours, but it was trickier than I thought and I missed a bit on a number of controls, requiring relocating. Glen started 10 minutes behind me and got to #3 (the one requiring a 12-contour climb) almost 7 minutes ahead. I missed it to the left, thinking I was looking for the marsh not a cliff. When I saw a pond I checked my descriptions and relocated.
A bit off at 4*, 6, 8, and stopped at the earlier boulder to 9, but fine from there in. Leftover Halloween candy at the refreshment table was appreciated. :-)
Nice course by Frank...we appreciate all your work!
*which I think was hung on the boulder near the edge of the circle, but which I eventually found at the same time as Janet F.
EDIT: After looking at the track, I count about 23-24 minutes of error, so 2:00 really was doable with a clean "race."
Red course (F21) at EMPO club champs, not for glory (there aren't enough of us to really have a competition, and most of the advanced women are 60+), but just to get my money's worth on the Wakpominee map since I've only been on it once, a Brown test-course prior to the US Champs in 2013. (And to get in training for the UltraLong O....) Janet F was on Red also.
Considering how hilly and rocky the terrain is I would have been happy with about 2 hours, but it was trickier than I thought and I missed a bit on a number of controls, requiring relocating. Glen started 10 minutes behind me and got to #3 (the one requiring a 12-contour climb) almost 7 minutes ahead. I missed it to the left, thinking I was looking for the marsh not a cliff. When I saw a pond I checked my descriptions and relocated.
A bit off at 4*, 6, 8, and stopped at the earlier boulder to 9, but fine from there in. Leftover Halloween candy at the refreshment table was appreciated. :-)
Nice course by Frank...we appreciate all your work!
*which I think was hung on the boulder near the edge of the circle, but which I eventually found at the same time as Janet F.
EDIT: After looking at the track, I count about 23-24 minutes of error, so 2:00 really was doable with a clean "race."