Training Log Archive: JanetTIn the 31 days ending May 31, 2007:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| 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 | We | Th | ||||||||||||||||||||||||||
Wednesday May 30, 2007 #
Exerc. Class 55:00 [2]
shoes: Asic Gel GT2110 8.5D
Step & aerobics & strength (4-4-2) class at the Y. The music was pretty fast-paced so I dropped from 2 risers on the step to 1 so I wouldn't trip over it.
Strength 10:00 [1]
I timed myself on the FitLinxx equipment today. It took about 15 minutes to get through them all, but part of that time was switching from machine to machine, so I'm only logging 10 minutes of that. Various arm and leg exercises.
Monday May 28, 2007 #
Walking 44:36 [1] 2.93 km (15:13 / km)
Walked with Rob on the trails at Sutherland Pond (Ooms conservation area) while Glen ran. Temp around 75 and sunny and breezy so it was a beautiful day. Didn't push it because Rob wanted to stroll. :-)
AOWN: 2 white swans on the pond (as well as some Canada geese). Glen said he saw a turtle on the trail and told us to watch for it, but it must have been walking too fast because we never saw it. Lots of swallows and other birds too (a birder's paradise, I'd say).
Sunday May 27, 2007 #
Orienteering 2:12:29 [4] **** 7.85 km (16:53 / km) +300m 14:10 / km
spiked:6/9c shoes: Jala Jukola Spider 6 (old)
Hot day at Stuckey Pond (PEEC), buggy and humid. I signed up for the Red course figuring I'd build on last weekend's Billygoat distance, but it was too hot to run and the woods were thick (excuses, excuses). I never did find # 2 (figured it wasn't critical so I stopped after 10 minutes), and later on skipped # 7 which would have added anothe 1/2 k or so. But I did pretty well on most of the others, finding them where I was looking for them.
Good training, and a great map.
Note
Reported distance is not the course length, but the length measured on my Forerunner (actual distance). Nominal Red course length was 7.68 with 320 m climb. I saved 600m (nominal distance) by skipping # 7. :-) [I really didn't need another 10 minutes out there.]
Looking at Glen's Forerunner track (he went to my missed control later in his course) it looks like I missed # 2 to the north by just a little bit; if I'd kept heading downhill when I dropped below the cliffs I'd have seen it, but I got drawn off by others in the area and was confused by parallel features.
Looking at Glen's Forerunner track (he went to my missed control later in his course) it looks like I missed # 2 to the north by just a little bit; if I'd kept heading downhill when I dropped below the cliffs I'd have seen it, but I got drawn off by others in the area and was confused by parallel features.
Saturday May 26, 2007 #
Note
(rest day)
Resting up for Red tomorrow.
Also, resting my foot... I stubbed my right little toe bad enough this morning that I iced it. It's sore where the "ball" of the little toe is (where you put pressure when you walk), but I think it's only bruised, not broken (I can move the little toe). Time for vitamin I tomorrow, I suspect.
Also, resting my foot... I stubbed my right little toe bad enough this morning that I iced it. It's sore where the "ball" of the little toe is (where you put pressure when you walk), but I think it's only bruised, not broken (I can move the little toe). Time for vitamin I tomorrow, I suspect.
Note
AOWN: Had to slow down (on the way to drop off the club's meet equipment to the next director...) so as not to hit a turkey crossing the road. Between her (I think it was a female) hustling and me slowing down, we did not end up with feathers flying, which is a good thing.
Friday May 25, 2007 #
Strength 10:00 [2]
FitLinxx equipment at the Y. I was able to do two sets of some equipment (not as many people there at 3 pm as in the morning).
Fitness equipment (elliptical) 18:00 [3]
Got HR up to 118 (according to the machine).
Fitness equipment warm up/down (elliptical) 5:00 [1]
Cool down.
Thursday May 24, 2007 #
Running (dirt) 1:10:21 [2] 6.95 km (10:07 / km)
shoes: Trail NB 706 9D # 1
Trail jog/walk at Hand Hollow Conservation Area. I did all the trails that were open and one that isn't quite ready (but was relatively open, just not recently mowed...). They built a bridge across the stream draining the big pond and re-routed the trail there.
It was warm (78-83) but not too bad in the woods. They also re-routed part of the trail across the field near the lower parking area, because there are herons nesting in a dead tree in THAT pond. I saw heron activity (both on the nest and flying nearby) and need to get back there with binoculars! It's the only known heron rookery in our county according to the Conservancy's naturalists. No one else there, just lots of birds and squirrels (and two pairs of Canada geese).
Wednesday May 23, 2007 #
Exerc. Class 55:00 [1]
Today's class was easier than Monday's but I still really need the stretching, esp. in the right hip area. Legs still somewhat tired but I could keep up.
Plan to do a Red course this Sunday...
Monday May 21, 2007 #
Note
I'm in awe of two 10 year olds who finished the Billygoat, ahead of me! (Isabel by about 4 minutes, Stephen by over 1/2 hour) Nice going!
Exerc. Class 55:00 [1]
Yes, I actually went to exercise class the day after the Billygoat. I didn't push it (especially on the "arabesque" moves employing the hamstrings, which were already plenty tight, thankyouverymuch) but wanted to warm up the muscles and stretch them all well. Other than being rather tired, and having extra soreness in my lower back/hip area because I twisted it again Sunday (it's been bothering me for a couple of years now), no ill effects from the race. Guess I trained enough!
Sunday May 20, 2007 #
Orienteering race (Billygoat) 3:23:05 [4] *** 12.54 km (16:12 / km) +460m 13:41 / km
spiked:23/24c shoes: Jala Jukola Spider 6 (old)
Lovely weather for a Billygoat (thanks, PG and Peter G!) in the mid to upper 60's and partly sunny skies (after a full day or so of showers/rain, dropping about 1" or more on the area)!
I teamed up with Ellie George (a ski-o'er) and Sue Hawkes-Teeter from EMPO. Ellie was going to be our pacer on the trails, and she did a superb job of keeping us moving when we wanted to slow down (and or talk
Ellie wanted to skip # 3, a complicated-to-get-to control in an area of steep-sided streams, and talked me into it. If we'd waited until later to skip I would have recommended # 16 because it forced a down-and-up route to # 17 involving a 10-contour climb.
Great course by GlenT with lots of trail running. Lots of muddy trails, too. :-) (So what did I expect, with all the rain on Saturday?)
I earned shirt # 5 (in 10 tries, I think). Very happy with the day and the race, and really, not too sore.
Saturday May 19, 2007 #
Event: Billygoat
Note
Heading over to Camp Pinnacle for the sprints in a few minutes. Hope the showers stop and people show up.
At least 3 cancellations that I know of for the Goat. Good--we'll have enough shirts if everybody else finishes.
At least 3 cancellations that I know of for the Goat. Good--we'll have enough shirts if everybody else finishes.
Note
Spent 5-6 hours (on my feet) at sprint registration (what with setting up the area, checking people in, and cleaning up afterward), in intermittent showers or sprinkles; good thing I had the hatchback of my car to huddle under. It was cool up at Camp Pinnacle, and getting pretty foggy when we left.
I decided there was no need for me to do the sprints in the rain. If it had been a nicer day, maybe...
Wednesday May 16, 2007 #
Exerc. Class 55:00 [1]
"Circuits". Didn't even break a sweat because we weren't doing that much leg work (no stepping); it was mostly strength and abs work today.
Monday May 14, 2007 #
Exerc. Class 55:00 [1]
Ex. class in Chatham; I felt tired but not sore from running yesterday.
AOWN: hit a squirrel who ran in front of the car and tried to "fool" me by quickly running back and forth in the lane. Unfortunately you can't "fool" a 1.5 ton vehicle going 35 mph. :(
Note
Billygoat update: 97 entrants -- 73 men, 24 women.
It's been staying very close to a 3:1 ratio (men to women). I haven't really checked, but is that the typical ratio at A-meets too?
Sunday May 13, 2007 #
Running (dirt) 1:05:00 [3] * 6.36 km (10:13 / km)
shoes: Trail NB 706 9D # 1
Jogging with intermittent walking on trails at Skidmore College's North Woods (where HOC's(?) Lans Taylor trained when he went to school there); first time we'd been there. I had a very basic trail map printed from the Internet; I think it might have been a trail map generated/posted by mountain bikers, though a lot of the trails are old carriage roads. I followed just about all the trails at least once; some interesting terrain there, with the woods, over a long triangular shaped spur/ridge covering about 500 acres.
AOWN: a lot of squirrels and a few birds. There's a rose-breasted grosbeak couple, though, at our bird feeder that's been here the past 3-4 days.
Friday May 11, 2007 #
Exerc. Class 1:00:00 [3]
shoes: Saucony Shadow 6000 8.5 #1
Step class at the Y. I wore an older pair of shoes so as not to stress my left foot any more and it felt fine. I was able to keep up with only one set of risers this week (but she didn't do as many back or side lunges either, which are what wear me out the most), except for a place or two where she tells you to turn but doesn't always remind you which way. :-)
Strength 10:00 [3]
FitLinxx machines at the Y. I upped the weight on the leg press for next time to 90 lbs. I was even able to do 2 sets on a couple of the machines because there wasn't someone waiting... (they're set up in a line and you're only supposed to do one set if someone's behind you).
Fitness equipment 8:00 [2]
Elliptical at the Y, lower resistance to see if that helps my form. Hard to tell, because my legs were screaming at me after about 4 minutes (despite spending a couple of minutes pedaling backwards). Saw a HR of 118 at one point.
Thursday May 10, 2007 #
Note
Takin' a day off, okay? I'll probably head to the Y tomorrow. Think I'll try a different pair of shoes, as I have residual pain from last week's step class in my Asics shoes.
Wednesday May 9, 2007 #
Exerc. Class 55:00 [2]
Low key ex. class, though I still broke a sweat because it was WARM (no A/C and she hasn't brought out the fans, as yet).
Tuesday May 8, 2007 #
Walking 21:00 [3] 1.3 mi (16:09 / mi)
shoes: Saucony Shadow 6000 8.5 #2
To Post Office and back to mail Mother's Day cards to moms I know (mother, mother-in-law, two sisters-in-law).
Billygoat count: 62 men and 20 women, ranging in age from 10 to 74. No new entries received today.
Monday May 7, 2007 #
Exerc. Class 55:00 [2]
Exercise class in Chatham. Muscles only a little tight from the weekend double-header.
Sunday May 6, 2007 #
Orienteering race 1:55:45 [4] **** 6.5 km (17:48 / km) +180m 15:39 / km
spiked:10/14c shoes: Jala Jukola Spider 6 #2
Red course at WCOC's Pond Mountain local meet (more Billygoat training, though I could have chosen to do Blue, 1 km longer). 1st time using pin-punches this year. :-) 1st time we had to copy maps, too, and this became a problem as the master map had one control mis-placed so a lot of us didn't find the flag at the circled boulder, but at one higher up the hill. Assuming the flagged boulder was the one circled, attacks to the next control 200m away were off, leading to error there as well. The other two non-spikes were because I was uncertain in the control area and used others to help me find the flags (thanks, Susie and Craig!).
Beautiful weather, upper 50's/low 60's with lots of sun and few leaves on the trees to obscure the view. Thanks to Peter Goodwin for a nice finish to the weekend.
Note
Forgot to add... I covered 7.66 km according to my FR205 (including the error at 5 where I attacked wrong...fortunately I was able to identify two distinct trees--unique conifers in hardwood forest--to relocate, eventually). Probably covered an extra 400-500m.
Saturday May 5, 2007 #
Orienteering race 1:45:06 [4] *** 6.75 km (15:34 / km) +245m 13:11 / km
spiked:11/13c shoes: Jala Jukola Spider 6 (old)
Local event/red course at Moreau Lake State Park, set by one of our newer course setters. The two I didn't "spike" are partly because of poor description or misplaced flags, though they were in (or almost in) the circle. Several of the controls were on or near locations I'd used for our club champs a few years ago (so I'd been most everywhere field-checking on this small map), so I had a bit of an advantage.
Great running surface (mostly sandy) and good training for the Billygoat in two weeks. Though the day started cloudy it cleared up (and warmed up some) by afternoon; temp in the 60's.
Actual distance covered (reported by my FR205) 8.38 km. (Course was measured on the beeline and one of the legs crossed an uncrossable pond.)
Orienteering 20:00 [1]
shoes: Jala Jukola Spider 6 (old)
Control pickup, time estimated. I drove my car, parked it, then went into the woods to get a control, back to the car, move it to the next one (for 5 controls).
Friday May 4, 2007 #
Event: US Team Trials
Exerc. Class 1:00:00 [3]
shoes: Asic Gel GT2110 8.5D
Step-it-up class at the Y; started with two risers but quickly went to one because of all the lunges we did off the step (which are intense!). I can technically do two risers, but get tired more quickly. The routines are complicated enough that I am afraid of tripping with the step higher.
It occurred to me how similar stepping and orienteering are in that you need to use not only your body but your brain, as you listen to the leader and have to interpret what she says to do the right move.
Running (track) 11:33 [4] 1.0 mi (11:33 / mi)
shoes: Asic Gel GT2110 8.5D
Ran the track at the Y. 14 times around the outer loop = 1 mile. I jogged a steady pace for the most part, but threw in a couple of faster laps near the end (0:41.20 and 0:40.32) with a slower lap between them.
Cool down, walking (3 laps) = 3:43 min.
Strength 10:00 [1]
FitLinxx machines at the Y.
Thursday May 3, 2007 #
Walking hills 1:10:02 [3] 4.31 mi (16:15 / mi)
shoes: Trail NB 706 9D # 1
Not motivated enough to find some trails to run on, I decided to just walk/hike the roads around Malden Bridge throwing in some hilly ones here and there.
Checked out the highway dept. repair of the slumped hillside along the road (they've dumped a truckload or two of stone/rock down the hillside and offloaded a bunch of hay/straw--wonder what they'll use that for?).
Wednesday May 2, 2007 #
Exerc. Class 55:00 [2]
Another great exercise class which today included pushups (which I detest); I did 12 modified pushups. I did do a 50-second 'plank', though, while the rest of them did 35 seconds (I started early, and watched the clock). Stretching felt great.