Training Log Archive: JanetTIn the 30 days ending Nov 30, 2018:
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Friday Nov 30, 2018 #
Yoga 50:00 [1]
Balance
Thursday Nov 29, 2018 #
Strength 20:00 [1]
Shoulder PT
Tuesday Nov 27, 2018 #
Yoga (Vinyasa) 50:00 [2]
Monday Nov 26, 2018 #
Yoga 50:00 [1]
Focus was supposedly being "present" but the class involved a lot of side bends and stretches.
PT later wore out my shoulder. Uff (not painful, just tight).
PT later wore out my shoulder. Uff (not painful, just tight).
Sunday Nov 25, 2018 #
3 PM
Walking 53:00 [3] 3.3 mi (16:04 / mi) +10m 15:55 / mi
shoes: Sauc TriumphISO-silver/gr/blue
Mostly sunny and low 50s; around the compound. I stopped to talk to a neighbor without stopping watch (she wanted to ask if I'd done Nordic walking, and if I would be interested) and I've deducted those from my time though not the track.
Saturday Nov 24, 2018 #
11 AM
Walking 53:46 [3] 3.35 mi (16:03 / mi) +32m 15:35 / mi
shoes: Sauc TriumphISO-silver/gr/blue
Cloudy and about 36 F, a bit of breeze but not windy.
Wednesday Nov 21, 2018 #
Strength 20:00 [2]
More PT. New (to me) therapist. Ouch.
Tuesday Nov 20, 2018 #
12 PM
Note
PT earlier.
New exercise was: lying on back in dead bug position, then shifting/rocking body (legs and extended arms) to one hip/shoulder then the other, reaching with the non-floor arm. Did it without weight at first to get technique, then with an 8# weight in each hand.
New exercise was: lying on back in dead bug position, then shifting/rocking body (legs and extended arms) to one hip/shoulder then the other, reaching with the non-floor arm. Did it without weight at first to get technique, then with an 8# weight in each hand.
3 PM
Walking 52:50 [3] 3.06 mi (17:16 / mi) +51m 16:25 / mi
In the neighborhoods south of W Hopewell. Low 40s, cloudy, and breezy from the north and/or west.
Jogged a bit on the downhill from Pineview to Spring Dr to spend less time in the wind.
Jogged a bit on the downhill from Pineview to Spring Dr to spend less time in the wind.
Monday Nov 19, 2018 #
Yoga 50:00 [1]
Neck
Sunday Nov 18, 2018 #
Event: SVO Rocky Ridge
11 AM
Orienteering race 1:10:02 *** 4.43 km (15:49 / km) +127m 13:50 / km
ahr:136 max:154 spiked:9/11c shoes: 2017 Inov8 ArcticClaw 300
Brown course, 3.8km/110m climb, temp around 38F, with leftover snow on the ground and cold, muddy puddles on the bigger trails.
A bit off line to 2 but looked around at the right distance and saw it. Other mistake was to #7, where I tried to contour across all the rocks and mtn laurel instead of heading up to the trail which would have been faster, because when I did reach the reentrant I had been pushed lower than I should have been and checked out the larger rock/cliff which had flag 45, 2.5 contours down the hill....
Other than having cold wet feet when I finished, I had the right level of clothes on. Too bad they are no longer making the Arcticlaws, as mine are wearing out. :-(
A bit off line to 2 but looked around at the right distance and saw it. Other mistake was to #7, where I tried to contour across all the rocks and mtn laurel instead of heading up to the trail which would have been faster, because when I did reach the reentrant I had been pushed lower than I should have been and checked out the larger rock/cliff which had flag 45, 2.5 contours down the hill....
Other than having cold wet feet when I finished, I had the right level of clothes on. Too bad they are no longer making the Arcticlaws, as mine are wearing out. :-(
Saturday Nov 17, 2018 #
3 PM
Walking 36:30 [1] 1.94 mi (18:49 / mi)
Around the plowed sidewalks of the compound. A lot of complaints yesterday about how long the plow service was taking, but everyone's driveway was clear (except two houses still under construction). Cloudy, but mid-40s felt fine.
AOWN: Saw a hawk (possibly a red-tailed) chase and catch a bird...possibly one of the ubiquitous mourning doves early in my walk. It took its catch to a nearby large tree.
AOWN: Saw a hawk (possibly a red-tailed) chase and catch a bird...possibly one of the ubiquitous mourning doves early in my walk. It took its catch to a nearby large tree.
Thursday Nov 15, 2018 #
Strength 20:00 [1]
PT again. Making progress.
Tuesday Nov 13, 2018 #
Strength 25:00 [1]
Strength training at PT. Rotating arm with weight, carrying 10# weight above head, in front (arm at 90degree angle) and 15# weight out to the side (off leg), plus arm extensions with front ribs on exercise ball (Y, W, T shapes).
No vinyasa yoga today because instructor has a conflict.
No vinyasa yoga today because instructor has a conflict.
Monday Nov 12, 2018 #
Yoga 50:00 [1]
Sunday Nov 11, 2018 #
Note
Cold update: after the race finished, yesterday was the runny nose day. Today it's much less runny but moving to the dry-throat/cough stage, which I suspect may be worse tomorrow. On average though, this is a pretty mild rhinovirus.
11 AM
Orienteering race 1:09:54 *** 5.1 km (13:42 / km) +76m 12:45 / km
ahr:123 max:161 spiked:10/11c shoes: 2017 Inov8 ArcticClaw 300
Brown course at Fair Hill, 4.2 km/ 80m climb. Cool (~40) and sunny with occasional breeze out in the open. Ran where I could, on trails and in fields.
To 8 I found trails to the road then entered the forest S of the house, but was a bit south and not seeing the control (two others in the woods there, who I did my best to ignore). So I went west to hit the trail/fields to relocate, which worked well. All the others were right where I was looking for them.
EDIT: Now that I look at the map more closely, I see where the line near control circle disguised (to my eyes, anyway) that there was a blue dotted linear feature. If I had picked up on that I would have followed the stream to it and along it. As it was, I was just winging it.
Thanks to Tom O, John Gillette, and all who helped out today.
To 8 I found trails to the road then entered the forest S of the house, but was a bit south and not seeing the control (two others in the woods there, who I did my best to ignore). So I went west to hit the trail/fields to relocate, which worked well. All the others were right where I was looking for them.
EDIT: Now that I look at the map more closely, I see where the line near control circle disguised (to my eyes, anyway) that there was a blue dotted linear feature. If I had picked up on that I would have followed the stream to it and along it. As it was, I was just winging it.
Thanks to Tom O, John Gillette, and all who helped out today.
Saturday Nov 10, 2018 #
Note
Forecast for race day: 38 and 15 mph winds. Brrrr!
9 AM
Running (dirt) race 29:34 2.28 mi (12:58 / mi) +50m 12:08 / mi
ahr:150 max:164 shoes: 2015 Altra LP2.0-9 lime
"Two mile Scramble" run at Lehigh Gap Nature Center, while Glen ran the 10k. (Actually, I finished just about when the 10k started...saw them running off down the rail trail.
Nice cinder rail trail for the first part, then turned up the Bobolink Trail (which I walked), turned again to head back to the nature center...part rail trail and part rocky singletrack. I was last of 13 starting out, but passed a couple of fellows after the Bobolink Trail and finished in 11th place (last of 5 females). No prizes for us, but the 10k runners got "medals" made from polished slate discs. Nice.
As predicted, weather was cold and blustery...at least until we headed back, where wind was from behind.
Nice cinder rail trail for the first part, then turned up the Bobolink Trail (which I walked), turned again to head back to the nature center...part rail trail and part rocky singletrack. I was last of 13 starting out, but passed a couple of fellows after the Bobolink Trail and finished in 11th place (last of 5 females). No prizes for us, but the 10k runners got "medals" made from polished slate discs. Nice.
As predicted, weather was cold and blustery...at least until we headed back, where wind was from behind.
Friday Nov 9, 2018 #
Yoga 50:00 [1]
Focus was on balance. :-)
4 PM
Note
Slight cold symptoms today. Hope it doesn't turn into anything.
Thursday Nov 8, 2018 #
4 PM
Walking 41:40 [3] 2.48 mi (16:48 / mi)
Around the compound, before sunset. Clear skies and temp about 50.
PT mid-afternoon...making progress.
PT mid-afternoon...making progress.
Wednesday Nov 7, 2018 #
2 PM
Walk/Jog 46:01 4.44 km (10:22 / km) +60m 9:42 / km
ahr:119 max:144 shoes: 2015 Altra LP2.0-9 lime
Run and walk at Green Lane Park in the afternoon after the clouds rolled in. Upper 50s with a breeze...nice for running. Started at parking area off Knight Rd near Rt 29. Last time we were at Green Lane there were horse trailers here, but we figured they wouldn't be there on a weekday, and they weren't.
Explored more trails I hadn't been on, including single and doubletrack woods trails. Some had been visited by horses, some not. Missed a turn out to Knight road so returned to the road and ran along it to visit a loop closer to the lake.
Explored more trails I hadn't been on, including single and doubletrack woods trails. Some had been visited by horses, some not. Missed a turn out to Knight road so returned to the road and ran along it to visit a loop closer to the lake.
10 PM
Note
Found and removed an adult deer tick on left inside upper calf just below the knee. Treated with topical antibiotic; will watch for other reactions. Wanted to note the date.
Tuesday Nov 6, 2018 #
Yoga (Vinyasa) 50:00 [2]
Good class though I'm still avoiding down dogs.
PT earlier in the day seemed to go pretty well and I'm getting a bit more flexibility back. Helps that the shoulder-front doesn't seem as swollen as it's been.
PT earlier in the day seemed to go pretty well and I'm getting a bit more flexibility back. Helps that the shoulder-front doesn't seem as swollen as it's been.
Monday Nov 5, 2018 #
Yoga 50:00 [1]
Much of it on our backs or stomachs, plus a bit of upright moves.
Shoulders sore and hip points tender from my three point landing yesterday at the Score O (tripped over a campground parking lot concrete stop, of all things, as I'd been warily scanning trails for rocks and such...let my guard down while I checked the map; fell on my chest and hips, scraping belly, hips, and right thigh!).
Shoulders sore and hip points tender from my three point landing yesterday at the Score O (tripped over a campground parking lot concrete stop, of all things, as I'd been warily scanning trails for rocks and such...let my guard down while I checked the map; fell on my chest and hips, scraping belly, hips, and right thigh!).
Sunday Nov 4, 2018 #
10 AM
Orienteering race (Score O) 1:46:38 *** 8.98 km (11:52 / km) +244m 10:27 / km
ahr:128 max:153 spiked:13/13c shoes: 2017 Inov8 ArcticClaw 300
French Creek North score O set by Fred Reed et al. Mass start with no time to preview the map before start was called. Started at 11:00 when it was about 50 degrees; it was 55-56 when we left. Another beautiful November exercise day!
After looking at the spread of controls and noting most of the higher pointers were over the mountain, I made a choice to stay on the south side. Got all the ones south of the line of 34-45-57 (including those three), but pointswise I think a better idea might have been to do the west side controls and see how many others I could get on the way back (ie, head towards 66, 54, 64, and decide when to head back; if I had time for 59-50-40-45-48-32...). Dunno though; more off-trail navigation was required there.
Anyway, I enjoyed the route I took and most contrrols weren't far from trails; I got 49 points. Did a loop: 32-48-57-44-43-67-31-36-42-37 (then I passed by finish with 40 minutes to go so realized I had time to go for) 34-47-35 and in.
After looking at the spread of controls and noting most of the higher pointers were over the mountain, I made a choice to stay on the south side. Got all the ones south of the line of 34-45-57 (including those three), but pointswise I think a better idea might have been to do the west side controls and see how many others I could get on the way back (ie, head towards 66, 54, 64, and decide when to head back; if I had time for 59-50-40-45-48-32...). Dunno though; more off-trail navigation was required there.
Anyway, I enjoyed the route I took and most contrrols weren't far from trails; I got 49 points. Did a loop: 32-48-57-44-43-67-31-36-42-37 (then I passed by finish with 40 minutes to go so realized I had time to go for) 34-47-35 and in.
1 PM
Hiking 10:53 ** 0.68 km (16:06 / km) +2m 15:52 / km
ahr:110 max:133 shoes: 2017 Inov8 ArcticClaw 300
Control pickup, #48, including pouring out partial water jugs and crushing bottles.
Hiking 6:40 0.4 km (16:35 / km) +17m 13:40 / km
ahr:119 max:136 shoes: 2017 Inov8 ArcticClaw 300
Control pickup, #57
Saturday Nov 3, 2018 #
Note
Tornado warnings last night (but no tornado), and heavy rain; almost 3" in a few hours. Retention "rain garden" out back is fuller than we've seen it. Eventually the builder will arrange for properly draining retention basins, but they're still building so it won't get done until next spring.
Friday Nov 2, 2018 #
Yoga 50:00 [1]
Mostly somatic yoga.
Later in the day I planted spring bulbs (maybe a week or so later than optimal, but we'll see what sprouts) around the front garden, and sweated a bunch in the 70 degree humidity. Daffodils, 2 kinds of narcissus, and squills (Siberian and Lebanon).
Later in the day I planted spring bulbs (maybe a week or so later than optimal, but we'll see what sprouts) around the front garden, and sweated a bunch in the 70 degree humidity. Daffodils, 2 kinds of narcissus, and squills (Siberian and Lebanon).
Thursday Nov 1, 2018 #
1 PM
Walking (Rail trail) 54:00 [2] 2.91 mi (18:33 / mi) +44m 17:44 / mi
shoes: Sauc TriumphISO-silver/gr/blue
Little Lehigh Parkway, after shoulder PT. Continued up the trail across Fish Hatchery Rd from the main trail (where the Creek turns and goes under the road), to the end, and back.
Glorious Indian summer day, mostly cloudy (otherwise I would have taken photos) and about 70 degrees!
Glorious Indian summer day, mostly cloudy (otherwise I would have taken photos) and about 70 degrees!