Training Log Archive: JanetTIn the 31 days ending Dec 31, 2007:
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| 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 | Mo | ||||||||||||||||||||||||
Monday Dec 31, 2007 #
Shoveling (strength) 20:00 [1]
Shoveling snow, or Yowsa! as some call it. We got just about 8" here, and expect tomorrow's storm to bring us another 4-8, on top of non-frozen surfaces. Great snow for snowmen and snowball fights, if you're into that sort of thing. :-)
Back tightened up on both sides, above the waist. Gotta do more stretches (and I've been slacking off the ab work with no classes near the holidays, too).
Back tightened up on both sides, above the waist. Gotta do more stretches (and I've been slacking off the ab work with no classes near the holidays, too).
Sunday Dec 30, 2007 #
Walking 40:22 [2] 2.73 mi (14:47 / mi)
shoes: Saucony Shadow 6000 8.5 #1
Into M.B. and down Shaker Museum Road to just past Howes, and return. Again, temperature near 40 and no wind, but cloudy with a just barely visible sun.
Stopped on the bridge on my way back to investigate the traffic cones along one side (I'd looked at it briefly yesterday). Turns out that some of the old bridge structure (perhaps 100 years old, behind more solid concrete which abuts the stream itself) collapsed and took some of the concrete supporting the guide rail with it -- at least 2 guide rail posts are hanging in the air. Repair work will probably take place after the new year -- it's not like this bridge gets thousands of cars a day. They did replace the entire deck within the last 10 years; I'm sure they inspected the support structure at that time too.
Stopped on the bridge on my way back to investigate the traffic cones along one side (I'd looked at it briefly yesterday). Turns out that some of the old bridge structure (perhaps 100 years old, behind more solid concrete which abuts the stream itself) collapsed and took some of the concrete supporting the guide rail with it -- at least 2 guide rail posts are hanging in the air. Repair work will probably take place after the new year -- it's not like this bridge gets thousands of cars a day. They did replace the entire deck within the last 10 years; I'm sure they inspected the support structure at that time too.
Saturday Dec 29, 2007 #
Running (paved) 37:34 [3] 3.34 mi (11:15 / mi)
shoes: Saucony Shadow 6000 8.5 #1
Decided to run instead of going to exercise class because it was sunny and above 40. Stayed on local roads because I kept procrastinating (or I might have gone to run on a trail somewhere) and my right hip and knee didn't like it but didn't slow me down much either. They don't like much of anything I do, but I try to not listen to them (aches, not pains).
Wednesday Dec 26, 2007 #
Walking 46:53 [2] 2.67 mi (17:34 / mi)
shoes: Saucony Shadow 6000 8.5 #2
Another walk in New Holland, also in the morning, also with Rob. :-) Got him to move a little faster this time, though still not as fast as I probably would have gone alone. Different loop route took us through a neighborhood with more lights and outdoor decorations, including one house with a herd of polar bear cutouts (including one leaning on a Coke machine) and carved log sculptures.
Monday Dec 24, 2007 #
Walking 38:09 [2] 2.0 mi (19:04 / mi)
shoes: Saucony Shadow 6000 8.5 #2
Christmas Eve-morning walk with Rob in New Holland, PA while visiting the in-laws/grandparents. He didn't want to go my "power walking speed" (as he called it) so we took it a little slower. Low 40's and windy. Except for the wind, a nice day to be outside.
Needed to get some exercise because of the very real threat of overfeeding, between Glen's parents' and my parents' homes (about 25 miles apart in Lancaster County).
Needed to get some exercise because of the very real threat of overfeeding, between Glen's parents' and my parents' homes (about 25 miles apart in Lancaster County).
Friday Dec 21, 2007 #
Other 1:30:00 [1]
Downhill skiing (for about 3 hours, but half that time was riding up on the lift)--note the low intensity. Lots of isometric contractions, mostly in the legs, but some in the abs, made for a useful workout, despite it not being at all orienteering related. :-)
Thursday Dec 20, 2007 #
Note
More shoveling, basically nuisance stuff (i.e., an inch or two on top of older snow, not enough for the snow blower, but enough that you want to get it out of the way so you don't track it all around...). 10 minutes by the mailboxes, and another 20 doing part of the driveway and the path to the wood pile. :-)
Wednesday Dec 19, 2007 #
Walking 48:00 [3] 3.0 mi (16:00 / mi)
shoes: Trail NB 706 9D # 1
Walking (to P.O. to mail cards, then to the 1.5 mi pt on Alb. Tpk. and back home) since it was in the upper 30's outside! It's been a long time since I logged walking, I guess, since it was at the bottom of my activity list (on the training log page), which means I've been doing more running. Yea! Got too warm and had to take a jacket off half-way through, though.
Tuesday Dec 18, 2007 #
Running (treadmill) warm up/down 6:02 [3] 0.5 mi (12:04 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Interval day again. At the Y. Warm up on the treadmill (at least it has a TV to distract me so I don't have to count laps...).
Running (track) intervals 15:25
shoes: Saucony Shadow 6000 8.5 # 3
Intervals on indoor track at the Y, 5 @ 230m with 230m rest --
1:20 / 1:41
1:21 / 1:43
1:23 / 1:47
1:21 / 1:42
1:22 / 1:45
1:20 / 1:41
1:21 / 1:43
1:23 / 1:47
1:21 / 1:42
1:22 / 1:45
Running (track) warm up/down 6:07 [3] 0.5 mi (12:14 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Cool down laps, jogging.
Followed by 3 laps (@ 115m) walking, 3:29.
Followed by 3 laps (@ 115m) walking, 3:29.
Monday Dec 17, 2007 #
Exerc. Class 55:00 [2]
Ex. class in Chatham, after shoveling (again!) by the mailboxes. We got another 3-4 inches of snow last evening/overnight, so there was some more neatening up to be done, and still more to do...
Sunday Dec 16, 2007 #
Note
Another 10 minutes or so of shoveling heavy snow/sleet/salted plowed stuff from the mailbox area. It wasn't as bad as I thought it would be (based on shoveling heavy stuff in the driveway), perhaps because it had been moved once already (plowed), and just needed to be neatened up so the mail delivery lady could get her truck in close (there's a line of 5 mailboxes, just off the road).
Friday Dec 14, 2007 #
Exerc. Class 50:00 [2]
shoes: Saucony Shadow 6000 8.5 # 3
Step class at the Y. I skipped the abs at the end because I had shoveled snow before class (down at the mailboxes -- no one else does it and I wanted to get my mail at the box today rather than having to go to the P.O. because no one shoveled ) and figured I had tightened my abs up enough doing that (you know, to stabilize the back). I did do some extra stretching after class, the spinal twist using one leg at a time. That's the one I really, really need.
Followed by more shoveling after I got home (late-morning snow showers dropped another 1/2" or so, and the plows had come through again). And moving wood. Won't log it separately today, though.
Followed by more shoveling after I got home (late-morning snow showers dropped another 1/2" or so, and the plows had come through again). And moving wood. Won't log it separately today, though.
Thursday Dec 13, 2007 #
Note
Expecting 7" of Yowza! training later today (I shouldn't have to clear it all, though; just a path to the garage). :-) Snow started falling just before 11 am.
Strength 10:00 [1]
Spent about 30 minutes or so clearing a path to the garage, and then up the drive to clear out one end of the U-shaped driveway so Glen could get his car down it. He has 8" clearance on his CR-V and scraped just a little off the top of what was there (which I had measured at ~8") so another 1/2" or so must have come down in the meantime. :-) We'll probably end up with 9-10" here.
Wednesday Dec 12, 2007 #
Exerc. Class 55:00 [2]
Ex. class in Chatham. Stepping made me break into a sweat; am I getting in better shape? (Or maybe it's just my internal combustion engine working overtime...as it has been doing lately.)
Tuesday Dec 11, 2007 #
Running (treadmill) warm up/down 5:39 [3] 0.46 mi (12:17 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Treadmill at the Y, to warm up for intervals (rather than counting 7 times around the indoor track)...
Running (track) intervals 15:04
shoes: Saucony Shadow 6000 8.5 # 3
Intervals on indoor track at the Y: (1st lap was too fast)
1:14 / 1:33
1:23 / 1:39
1:21 / 1:41
1:23 / 1:46
1:23 / 1:41
1:14 / 1:33
1:23 / 1:39
1:21 / 1:41
1:23 / 1:46
1:23 / 1:41
Running (track) warm up/down 5:46 [3] 0.5 mi (11:32 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Cool down laps on the track.
Note
Finally, walked 3 more laps, 3:10, to lower heart rate more.
Sunday Dec 9, 2007 #
Event: WCOC Five Ponds meet
Orienteering race 1:34:11 [4] *** 4.96 km (18:59 / km) +110m 17:06 / km
spiked:10/11c shoes: Jala Jukola Spider 6 #2
Green course at WCOC's Five Ponds meet. Except for # 1, I did fine on this course, trying to work on visualizing the area in and around the control circle. I wasn't focused on the way to # 1 which caused additional difficulties. It was the classic parallel error; I was in a reentrant barely 30 meters NE from the one where the flag was but never looked in its direction, and ended up wandering quite a bit (FR showed I went 1.12km on a 420m leg), relocating off the big trail to the north. Even then, the "reentrant" the flag was in didn't look like what the map seemed to show.
Could have been a few minutes faster on leg 5 if I had taken the trails around, but I wanted to be creative (and work on map contact) by going through an area that was mapped as dark green (mt. laurel) but was relatively passable in most places (was very careful climbing down a steep face near high cliffs, as there was about an inch of snow on the ground making some places treacherous). The area was originally mapped in 1985 and has some recent updates but I don't think they've changed the green much in the northern portion of the map.
(Added note: I probably had 10 minutes of error on # 1 and could have been a couple minutes faster on 5, which would have put me around 82 minutes.)
Fun course by Peter Grollman and awesome administration by Lyn and George. :-) Thanks!
Could have been a few minutes faster on leg 5 if I had taken the trails around, but I wanted to be creative (and work on map contact) by going through an area that was mapped as dark green (mt. laurel) but was relatively passable in most places (was very careful climbing down a steep face near high cliffs, as there was about an inch of snow on the ground making some places treacherous). The area was originally mapped in 1985 and has some recent updates but I don't think they've changed the green much in the northern portion of the map.
(Added note: I probably had 10 minutes of error on # 1 and could have been a couple minutes faster on 5, which would have put me around 82 minutes.)
Fun course by Peter Grollman and awesome administration by Lyn and George. :-) Thanks!
Note
Forerunner showed I covered 6.27 km (remember, 1.12 was on lap 1, which should've been closer to 0.5...).
Saturday Dec 8, 2007 #
Hiking 43:45 [3]
shoes: Trail NB 706 9D # 1
About 2-2.5 miles? In Albany Pine Bush - Karner Barrens West, mostly, and a little in East (of Rt. 155), while Glen ran. A little snow on the trails, but soft and squishy stuff, not slippery. Very sandy trails, naturally. :-)
AOWN: No animals noted, but I did see tracks in the snow on the trails that appeared to be turkey (large, 3-toed marks) and skunk. Most of the off-trail areas are filled with shrubby oaks and a few remaining pines. Neat dunes.
AOWN: No animals noted, but I did see tracks in the snow on the trails that appeared to be turkey (large, 3-toed marks) and skunk. Most of the off-trail areas are filled with shrubby oaks and a few remaining pines. Neat dunes.
Friday Dec 7, 2007 #
Exerc. Class 50:00 [2]
shoes: Saucony Shadow 6000 8.5 # 3
Step aerobics at the Y (preceded by 4 laps warmup around the indoor track), to Christmas music (choreographed for exercise).
Followed by...
Followed by...
Strength 12:00 [1]
Fitlinxx machines (5 arms, 3 legs), plus 12 pulldowns @ 56.25 lbs.
Thursday Dec 6, 2007 #
Strength 2:00 [0]
Note
About 2 minutes strength work carrying my son's (heavy) packages into the house from the car. No problem with lifting and carrying and setting down, but I did trip going up the step into the post office to pick them up in the first place, and landed on my right knee (which was almost back to normal)--don't know if this will give it a setback or not. Other (once-injured) body parts are also letting their presence be known, just so I don't forget them.
Glass of red wine? Or IB (or stronger)? I'll start with the wine... : -)
Glass of red wine? Or IB (or stronger)? I'll start with the wine... : -)
Wednesday Dec 5, 2007 #
Exerc. Class 55:00 [2]
Ex. class in Chatham, where we first did 10 min. of aerobics, then did weight training including stepping (such as bicep curls while stepping with a knee lift), so you really had to pay attention to more than one thing (just like orienteering). :-) (Followed by abs and stretching, as always.)
Tuesday Dec 4, 2007 #
Running (track) warm up/down 5:53 [2] 0.5 mi (11:46 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
At the indoor track at the Y, for intervals. (7 laps x ~115m; 14 laps = 1 mile, according to the Y)
Running (track) intervals 12:30 1.15 mi (10:52 / mi)
230 m intervals alternated with 230 m recovery --
1:22 / 1:44
1:25 / 1:45
1:23 / 1:44
1:22 / 1:45
(My recovery laps seem to be slightly more consistent than my intervals... aiming for 1:23.)
1:22 / 1:44
1:25 / 1:45
1:23 / 1:44
1:22 / 1:45
(My recovery laps seem to be slightly more consistent than my intervals... aiming for 1:23.)
Running (track) warm up/down 6:09 [2] 0.5 mi (12:18 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Cool down, another 7 laps (plus an additional 2:30 walking one more lap, not counted).
Monday Dec 3, 2007 #
Exerc. Class 55:00 [2]
Despite freezing rain earlier this morning, it wasn't too bad when I left for class (except our driveway still has icy areas). Got there on time to find only one other person there and the instructor just arriving, but by the time class got going (15 minutes later) there were 7 of us, plus another who arrived 30 minutes after we started. :-)
For the past few days I've had a constant, annoying burning sensation (not painful, as such, but distracting) on the bottom of my left foot, which I need to investigate.
For the past few days I've had a constant, annoying burning sensation (not painful, as such, but distracting) on the bottom of my left foot, which I need to investigate.
Saturday Dec 1, 2007 #
Exerc. Class 55:00 [2]
Ex. class in Chatham (one of the few Saturday classes I've gone to -- there's usually orienteering to go to instead, but this weekend, I'm going to stay inside and warm! Not used to this cold stuff yet...). A dozen women and one man (who came with his wife).
Then I headed out to the elementary school's craft fair where I purchased my poinsettias. I've always bought them there since my kids were at the school (it's sponsored by the PTA, and I was in the PTA so I know how much work goes into it, and where the raised funds go). Also caught up with a few moms I hadn't seen in awhile...nice.
(added note about the craft fair)
Then I headed out to the elementary school's craft fair where I purchased my poinsettias. I've always bought them there since my kids were at the school (it's sponsored by the PTA, and I was in the PTA so I know how much work goes into it, and where the raised funds go). Also caught up with a few moms I hadn't seen in awhile...nice.
(added note about the craft fair)