Training Log Archive: JanetTIn the 31 days ending May 31, 2011:
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| 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 | Tu | |||||||||||||||||||||||||||||||||||||||||
Tuesday May 31, 2011 #
10 AM
Pilates class 55:00 [1]
Good class; used balls. Too many full planks, though, as my shoulder's now achy.
Followed with some strength exercises (the Fitlinxx circuit for arms and legs, which I've neglected for some time now), RDL with 12 lb. bar, and a few balance things on a balance disc as left ankle is achy even though I wore the Active Ankle this weekend.
Oh, and weight is going in the wrong direction again. I'll have to watch that!
Followed with some strength exercises (the Fitlinxx circuit for arms and legs, which I've neglected for some time now), RDL with 12 lb. bar, and a few balance things on a balance disc as left ankle is achy even though I wore the Active Ankle this weekend.
Oh, and weight is going in the wrong direction again. I'll have to watch that!
Monday May 30, 2011 #
9 AM
Walking warm up/down 27:00 [1]
shoes: Jala Jukola Spider 6 #2
Walk to start for the middle, with Glen and Wyatt who caught up to us. Didn't take as long as I expected (from the description); we weren't pushing the pace either. Warm and buggy, but not too bad, really. Thunderstorm went through early in the morning making the woods damp.
10 AM
Orienteering race 1:15:59 [4] *** 3.8 km (20:00 / km) +149m 16:43 / km
spiked:10/12c shoes: Jala Jukola Spider 6 #2
Red middle course at Blue Mtn. near Peekskill, same as TT course, and I think my first (and probably only) A-meet red course.
Did well though slowly, a bit off at 3 (above, so had to loop around) and 6 (PG and coach were passing me there) but not more than about a minute total. Slow so I didn't get hurt, and tired from yesterday, and I only had magnifier (no glasses) after 2 because they fogged.
Only slightly more than 2xAli ;-) Minute and a half behind Sharon, ahead of Linda and awesome Gail who battled the tough up- and downhills.
Fun to take it slow; not feeling as drained as yesterday.
Thanks to all the volunteers!
EDIT - uploaded FR; 4.373 km (straight line distance shown above)
Edit2 - RouteGadget track (GPS) added
Did well though slowly, a bit off at 3 (above, so had to loop around) and 6 (PG and coach were passing me there) but not more than about a minute total. Slow so I didn't get hurt, and tired from yesterday, and I only had magnifier (no glasses) after 2 because they fogged.
Only slightly more than 2xAli ;-) Minute and a half behind Sharon, ahead of Linda and awesome Gail who battled the tough up- and downhills.
Fun to take it slow; not feeling as drained as yesterday.
Thanks to all the volunteers!
EDIT - uploaded FR; 4.373 km (straight line distance shown above)
Edit2 - RouteGadget track (GPS) added
3 PM
Walking 2:00:00 [1]
shoes: Saucony Shadow 6000 8.5 # 5
Took a leisurely drive home, stopping at Staatsburg (Mills Mansion) in Mills-Norrie State Park along the Hudson north of Poughkeepsie. It's a huge limestone and marble mansion that's showing some wear. We arrived too late for the mansion tour so walked around the grounds and on a path along the Hudson River, probably 3-4 miles in total.
It was hot and I was pretty drenched afterwards even though we walking slowly. We bushwhacked at one point from the trail along the Hudson inland to a carriage road after asking some other hikers about the trails (no maps available).
It was hot and I was pretty drenched afterwards even though we walking slowly. We bushwhacked at one point from the trail along the Hudson inland to a carriage road after asking some other hikers about the trails (no maps available).
Sunday May 29, 2011 #
10 AM
Orienteering race 1:46:32 [4] **** 6.0 km (17:45 / km) +232m 14:53 / km
spiked:11/12c shoes: Jala Jukola Spider 6 #2
Green course (not an A-meet/ranked course, but challenging nonetheless). I'm very happy I chose NOT to do Red, another 2.6 km, nominally. As it was I clocked almost 8 km on the Forerunner.
Totally drained now; shady in the woods, but not used to low 80s with some humidity.
Will download FR tomorrow -- it'll be interesting to see what the climb was (not calculated by course setter).
Only not-clean control was 10 where I was at the top of the correct reentrant but could not see the flag so I checked an adjacent one before heading back.
EDIT - added FR track, 7.932 km
Totally drained now; shady in the woods, but not used to low 80s with some humidity.
Will download FR tomorrow -- it'll be interesting to see what the climb was (not calculated by course setter).
Only not-clean control was 10 where I was at the top of the correct reentrant but could not see the flag so I checked an adjacent one before heading back.
EDIT - added FR track, 7.932 km
Saturday May 28, 2011 #
Event: US Team Trials for WOC '11
Note
(rest day)
Letting my legs be fresh for tomorrow, but not happy about the weight (birthday cake related, I suspect).
Don't know if I'll ever get to 0 (desired). Body seems to want to hang around +5.
Don't know if I'll ever get to 0 (desired). Body seems to want to hang around +5.
Friday May 27, 2011 #
Note
(rest day)
Going to make the mystery mocha cake today that Alex linked to earlier this month--can't wait to taste it!
C • Link 1
Thursday May 26, 2011 #
10 AM
Pilates class 55:00 [1]
We used bands today. Left hamstring is feeling more strained for some reason though we didn't do that much with it during the class.
11 AM
Walking (treadmill) 22:20 [2] 1.5 mi (14:53 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Legs still feeling Tuesday's intervals so I wanted to keep it easy. Hamstring didn't like it at first so I started easy (3.6 mph) and worked up to 4.2.
Fitness equipment (erg) 3:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y
575 m. Was going to do more but hamstring didn't like it.
Pulldowns (was going to do 12 but started giggling at something on Wait, Wait... and only did 10.
2 x 12 RDL with 15 lb. bar -- these felt okay, and I hope helped the hamstring be less angry.
Pulldowns (was going to do 12 but started giggling at something on Wait, Wait... and only did 10.
2 x 12 RDL with 15 lb. bar -- these felt okay, and I hope helped the hamstring be less angry.
Wednesday May 25, 2011 #
9 AM
Exerc. Class 55:00 [1]
Good class in Chatham, wih some repeats of exercises I did yesterday in Pilates. ;-) (different instructor)
After class, I replaced the chain on the toilet flush lever (those legionnaires take too long to fix things). Piece of cake.
After class, I replaced the chain on the toilet flush lever (those legionnaires take too long to fix things). Piece of cake.
Tuesday May 24, 2011 #
10 AM
Pilates class 55:00 [1]
Using weights only for a few arm exercises at the end. Good workout.
11 AM
Running (treadmill) warm up/down 11:23 [3] 1.0 mi (11:23 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Running (track) intervals (indoor) 21:38 1.78 mi (12:09 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
5 x 345m w/ 230m rest (1 lap = ~115m)
Rests were walking quickly, not jogging.
I haven't done intervals in awhile, afraid of hurting my hamstring more, but it was okay with today's session.
2:02, 2:02, 2:01, 1:59, 1:59 (rests 2:16-2:26)
Rests were walking quickly, not jogging.
I haven't done intervals in awhile, afraid of hurting my hamstring more, but it was okay with today's session.
2:02, 2:02, 2:01, 1:59, 1:59 (rests 2:16-2:26)
Walking warm up/down (indoor track) 8:10 [2] 0.5 mi (16:20 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Cool down.
Curious as to my cadence (since I don't pace count), I counted steps for a minute during the second and third intervals, and got 172. I probably change that a lot in the woods, too.
PT--Did 12 x 62.5 lb. pulldowns, and 16 RDL with 12 lb. bar.
Curious as to my cadence (since I don't pace count), I counted steps for a minute during the second and third intervals, and got 172. I probably change that a lot in the woods, too.
PT--Did 12 x 62.5 lb. pulldowns, and 16 RDL with 12 lb. bar.
Monday May 23, 2011 #
9 AM
Exerc. Class 55:00 [3]
rhr:54
Hard to wake up this morning but feeling a bit more energetic now.
Sunday May 22, 2011 #
Event: EMPO - Tawasentha Town Park
11 AM
Orienteering race 1:24:21 [4] *** 5.3 km (15:55 / km)
spiked:23/24c shoes: Jala Jukola Spider 6 #3
Green course at Tawasentha, set by Gabor B. Very nice use of this small town park with a three-"winged" butterfly (5, 9, and 23 were the same control, coming from three different directions. Club needs to update vegetation on this map. ;-)
Some route choices could have been more efficient, but I wanted to spend more time in the woods so mostly avoided trails. (I'll have to make sure I wash carefully as there was some poison ivy in the woods early on).
Botched the route choice to 14 and also the attack, and relocated from about 230 m beyond (ugh!). The others went well, with just some hesitations in the circle looking for the flag (descriptions were incomplete...).
Probably lost 8-10 mins on the one control. Brenan (bct) seems to have encouraged a few local runners to try it too; Glen had some competition (but had the fastest time at 51 min)! I saw him leading a group of three or four near the thrice-visited control.
Forgot to bring my FR!
Some route choices could have been more efficient, but I wanted to spend more time in the woods so mostly avoided trails. (I'll have to make sure I wash carefully as there was some poison ivy in the woods early on).
Botched the route choice to 14 and also the attack, and relocated from about 230 m beyond (ugh!). The others went well, with just some hesitations in the circle looking for the flag (descriptions were incomplete...).
Probably lost 8-10 mins on the one control. Brenan (bct) seems to have encouraged a few local runners to try it too; Glen had some competition (but had the fastest time at 51 min)! I saw him leading a group of three or four near the thrice-visited control.
Forgot to bring my FR!
Saturday May 21, 2011 #
Note
AOWN note -- on drive home (in the dark) had to swerve to avoid two(!) kit foxes that wandered out onto the roadway. Can just imagine momma back in the woods scolding them to "get out of the road!"
Also, on the way to start of Slope O exercise, George pointed out the two turkey vultures he'd flushed into the trees. I'm pretty sure they were vultures and not hen turkeys (and certainly not toms).
Also, on the way to start of Slope O exercise, George pointed out the two turkey vultures he'd flushed into the trees. I'm pretty sure they were vultures and not hen turkeys (and certainly not toms).
11 AM
Orienteering (holes) 1:06:13 [3] **** 4.55 km (14:33 / km) +92m 13:13 / km
spiked:6/9c shoes: Jala Jukola Spider 6 #2
Thanks to Becks for biking all the way to Ansonia to offer 5 of us this training today (and setting all the flagging markers -- very easy to see the bright pink)!
Three maps were offered, a 2-person relocation exercise, a "slope-O", and an edited map with portions erased to encourage good compass reading across unknown (i.e., erased!) terrain. I didn't think I wanted to do all three so chose to do the holes/compass course first (with a rating of difficult technical intensity), and later did the slope-O.
I stayed on the included map portions to 1 and 2 until I felt more comfortable (plus they were long legs and I wasn't sure of the scale -- we figure it was ~1:12000 or 1:12500 -- and if I could keep track of how far I went), and still had a bit of trouble keeping track on the way to 1. I did compass across most of the other holes.
I skipped one control (hey, it's just training!) in order to save distance and get back to the pavilion around the same time as the others, though I did skip what would have been quite an interesting leg. A bit of trouble at 3 and 5 but felt confident on the others (just moving slowly in the woods/rocks).
Good practice.
Three maps were offered, a 2-person relocation exercise, a "slope-O", and an edited map with portions erased to encourage good compass reading across unknown (i.e., erased!) terrain. I didn't think I wanted to do all three so chose to do the holes/compass course first (with a rating of difficult technical intensity), and later did the slope-O.
I stayed on the included map portions to 1 and 2 until I felt more comfortable (plus they were long legs and I wasn't sure of the scale -- we figure it was ~1:12000 or 1:12500 -- and if I could keep track of how far I went), and still had a bit of trouble keeping track on the way to 1. I did compass across most of the other holes.
I skipped one control (hey, it's just training!) in order to save distance and get back to the pavilion around the same time as the others, though I did skip what would have been quite an interesting leg. A bit of trouble at 3 and 5 but felt confident on the others (just moving slowly in the woods/rocks).
Good practice.
12 PM
Orienteering (slope-O) 1:00:10 [3] *** 4.56 km (13:12 / km) +127m 11:35 / km
spiked:10/10c shoes: Jala Jukola Spider 6 #2
After a bit of a break to rehydrate, snack, and compare notes, went on the slope O. This training was designed to test how you'd fare on legs that went across, up, or down slopes, some of which had very rocky reentrants/stream beds. I tended to go mostly straight though I did contour on several legs.
Hesitated at the top of the hill above 7, looking down the slope to see which of three big boulders might be the right one -- the bottom (NW) two seemed closer together than mapped. Tricky area.
Had trouble 8-9 too, as I got too far right (west), I think, and misidentified stone walls, wandering among the rocks west of the control rockpile. Funny how that happened to Glen and George, too.
Nice day -- nice weather (low 70s, rain held off until we were done and then was just light), and nice dinner in Norfolk, CT.
Hesitated at the top of the hill above 7, looking down the slope to see which of three big boulders might be the right one -- the bottom (NW) two seemed closer together than mapped. Tricky area.
Had trouble 8-9 too, as I got too far right (west), I think, and misidentified stone walls, wandering among the rocks west of the control rockpile. Funny how that happened to Glen and George, too.
Nice day -- nice weather (low 70s, rain held off until we were done and then was just light), and nice dinner in Norfolk, CT.
Friday May 20, 2011 #
9 AM
Walking 44:31 [3] 3.0 mi (14:50 / mi)
shoes: Saucony Shadow 6000 8.5 # 5
Decided to get out while I could--low 60s and partly sunny. It's a bit on the humid side so I was drenched when I was done. Felt strong walking up the hills, such as they are. Rt 66 to Albany Tpk south.
Thursday May 19, 2011 #
10 AM
Pilates class 55:00 [1]
Using weights with some moves. I actually did some side planks (after first accurately lining my elbow up directly under the shoulder, and supporting some of my body weight wih the other hand).
11 AM
Running (treadmill) 26:11 [3] 2.25 mi (11:38 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
This was not easy even though I was going slow. Upped the incline (from .5 to 2.5) for the last .25mi.
Walking (treadmill) 17:45 [2] 1.25 mi (14:12 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
The rest of the time.
12 pulldowns @ 62.5, and 2 x 12 RDL with 12 lb bar.
12 pulldowns @ 62.5, and 2 x 12 RDL with 12 lb bar.
Wednesday May 18, 2011 #
9 AM
Exerc. Class 55:00 [1]
Typical session. Another gray day. I want the sun back, and 70 degree days!
Tuesday May 17, 2011 #
10 AM
Pilates class 55:00 [1]
At the Y. We used the exercise balls and stayed off our knees. Hip exercises were torture today! Still tight from the weekend.
11 AM
Fitness equipment (elliptical) 30:00 [3]
shoes: Saucony Shadow 6000 8.5 #4-Y
Program 1, level 3. Set it for 40 minutes (optimistic), but stopped after 30 when my knees started rebelling--no sense ignoring them. Saw heart rate as high as 138.
1.69 mi
1.69 mi
Fitness equipment (erging) 5:02 [1]
shoes: Saucony Shadow 6000 8.5 #4-Y
1000m
Pulldowns, adductors, and 16 RDL with 9 lb bar, all targeting injury areas. ;-)
Pulldowns, adductors, and 16 RDL with 9 lb bar, all targeting injury areas. ;-)
Monday May 16, 2011 #
9 AM
Exerc. Class 55:00 [1]
Loosened up some tight muscles. New bruise over my right kneecap so I avoided any kneeling stuff.
Only minor injuries from yesterday (one fall)--going too slowly? A little exercise-induced stupidity, too, but that's part of the game.
Only minor injuries from yesterday (one fall)--going too slowly? A little exercise-induced stupidity, too, but that's part of the game.
Sunday May 15, 2011 #
Event: Billygoat Run
10 AM
Orienteering race (Billygoat) 4:28:17 [3] **** 18.41 km (14:34 / km) +455m 12:58 / km
spiked:31/35c shoes: Jala Jukola Spider 6 #3
Per the control descriptions -- 14 km, 520m climb
As we drove down the Taconic Parkway to the Billygoat near Bethel CT it alternated rain and pouring rain, but by the time we got to the parking area it was just showering lightly. Throughout the race I didn't notice much beyond drizzle, with just a brief shower at one point, so it wasn't miserable, just wet. Temperature started at 58 and probably got into the low to mid 60s by the end.
On the trail run to 1 I heard folks discussing possible skips -- 14 and 33 were mentioned, and I decided 33 (on the far side of a lake) was a good one, near the end. In retrospect, the climb and technicality of the map between 15 and 16 would have made 16 a good skip, but I headed off toward 16 and eventually messed up, spending twice as much time as I should have. Other costly errors at 6 (wandered on an adjacent hilltop too long) and 30; plus a bit of head-scratching around 27 (standing with my back to the flag looking at all the adjacent rocks), and a route choice misstep to 31 (got on the wrong trail and had to backtrack).
Despite taking almost 4 and a half hours, I still had fun. It was a nice day for running, not too hot or cold, just a bit damp, which made navigation a bit trickier for me because I couldn't use my glasses well (I did whip them out before 29 to make sure I saw where the trail jct was!), and relied mostly on my magnifier (not good for the overview).
Thanks to WCOC and all the volunteers, and to the course setter, Joe B. for a challenging course.
As we drove down the Taconic Parkway to the Billygoat near Bethel CT it alternated rain and pouring rain, but by the time we got to the parking area it was just showering lightly. Throughout the race I didn't notice much beyond drizzle, with just a brief shower at one point, so it wasn't miserable, just wet. Temperature started at 58 and probably got into the low to mid 60s by the end.
On the trail run to 1 I heard folks discussing possible skips -- 14 and 33 were mentioned, and I decided 33 (on the far side of a lake) was a good one, near the end. In retrospect, the climb and technicality of the map between 15 and 16 would have made 16 a good skip, but I headed off toward 16 and eventually messed up, spending twice as much time as I should have. Other costly errors at 6 (wandered on an adjacent hilltop too long) and 30; plus a bit of head-scratching around 27 (standing with my back to the flag looking at all the adjacent rocks), and a route choice misstep to 31 (got on the wrong trail and had to backtrack).
Despite taking almost 4 and a half hours, I still had fun. It was a nice day for running, not too hot or cold, just a bit damp, which made navigation a bit trickier for me because I couldn't use my glasses well (I did whip them out before 29 to make sure I saw where the trail jct was!), and relied mostly on my magnifier (not good for the overview).
Thanks to WCOC and all the volunteers, and to the course setter, Joe B. for a challenging course.
Saturday May 14, 2011 #
2 PM
Walking 32:22 [2] 2.0 mi (16:11 / mi)
shoes: Saucony Shadow 6000 8.5 # 5
Easy walk to loosen things up and just get outside.
Low 60's, cloudy, but no rain or showers (yet).
Low 60's, cloudy, but no rain or showers (yet).
Friday May 13, 2011 #
Note
Miscellaneous comments:
Saw a hen turkey for the second time this week in the back yard. Must be something there for her but I'm not sure what; we don't have any corn fields nearby. ;-)
Watching the national news last night, they played three commercials in a row with the same 'older' fellow actor -- Celebrex (walking on beach with springer spaniel); GE Imaging; and Miracle Gro. A bit of research tells me his name is Philip Brown (and he used to be on some soap opera). Gotta keep working, I guess.
Yesterday while driving, I saw a bird flying overhead that looked to have the size and flying style of a hawk -- bit it appeared to be all white! I'll have to look into this more.
Saw a hen turkey for the second time this week in the back yard. Must be something there for her but I'm not sure what; we don't have any corn fields nearby. ;-)
Watching the national news last night, they played three commercials in a row with the same 'older' fellow actor -- Celebrex (walking on beach with springer spaniel); GE Imaging; and Miracle Gro. A bit of research tells me his name is Philip Brown (and he used to be on some soap opera). Gotta keep working, I guess.
Yesterday while driving, I saw a bird flying overhead that looked to have the size and flying style of a hawk -- bit it appeared to be all white! I'll have to look into this more.
Note
Found this blog with information about 'white red-tailed hawk' sightings.
TU blog
If it's not albino, white variations are called 'leucistic.' We learned this when we had a leucistic cardinal in our yard for a while.
TU blog
If it's not albino, white variations are called 'leucistic.' We learned this when we had a leucistic cardinal in our yard for a while.
Thursday May 12, 2011 #
10 AM
Pilates class 55:00 [1]
No tools used today, so body weight was involved (stressing shoulder) -- but the hamstring felt better, so it's good.
11 AM
Fitness equipment (erging) 7:35 [1]
shoes: Saucony Shadow 6000 8.5 #4-Y
Decided to skip elliptical, etc, to be sure hamstring is going to heal by Sunday. Erged for 1500m. 5:00 split was 984m
11 pulldowns (62.5 lb)
11 pulldowns (62.5 lb)
Wednesday May 11, 2011 #
9 AM
Exerc. Class 55:00 [1]
Glutes/left hamstring sore from yesterday's lunges/dips, so careful on some of these moves (esp. arabesques). Need to take it easy the next few days!
Morning started cool, but warmed up as the hour went along.
Morning started cool, but warmed up as the hour went along.
Tuesday May 10, 2011 #
10 AM
Pilates class 55:00 [1]
Used the rings. Like much of the other equipment, not enough pieces for everyone (tho I did have one).Wonder who I can talk to about that? They no longer have comment/suggestion cards tha I'm aware of.
11 AM
Fitness equipment (elliptical) 38:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y
Same hill interval program as last time, level 2. Entertained by this week's Wait, Wait.... 1.96 miles, heart rate (when I looked) usually between 115-128.
Fitness equipment (erging) 2:37 [1]
shoes: Saucony Shadow 6000 8.5 #4-Y
500m only. Felt tired, so quit after 500. Two minute split was 380m
12 x 62.5 lb pulldowns
12 x 62.5 lb pulldowns
Monday May 9, 2011 #
Note
FWIW, I found a small tick (of the deer variety, or else a juvenile) on my lower leg today. Got most of him off me, too...
Beware to anyone who went to Five Ponds this past weekend.
Beware to anyone who went to Five Ponds this past weekend.
9 AM
Exerc. Class 55:00 [1]
In Chatham; included stepping this week. All the ladies who prefer the center of the back row (my favorite too) were there, so I moved up a little. I'm a bit uncomfortable because I feel I need to look all around me so I don't step on anyone.
Sunday May 8, 2011 #
Event: WCOC Five Ponds
Note
We had dinner out yesterday at a new place (both recently opened, and new-to-us), a French bistro-type restaurant west of Albany. Very good food, nice restaurant in a small strip shopping center. I had the savory crepe special, with potatoes, broccolini, and bacon, with a light cheese sauce. Yummy.
Hope it stays around -- I'd like to go back.
Hope it stays around -- I'd like to go back.
10 AM
Orienteering race 1:51:15 [4] *** 6.5 km (17:07 / km) +212m 14:43 / km
spiked:13/16c shoes: Jala Jukola Spider 6 #3
WCOC local meet at Five Ponds (advanced courses only), using the seldom-used southeastern portion. Two maps (1:10000 -- thank you!), one for controls on the west side of the road (1-8) and one for the east side. I did pretty well on the first set of controls (though a bit sloppy on 2 and not the best route), with a plan (and follow through), but started getting unfocused after the road crossing (10 and 11). Map printing was such that it was REALLY hard to read the contours under any green blobs, so you had to stay out of them if you could.
I drifted right of the line to 10 (hill, #42) and wandered a bit in the "green" until I corrected back east. On 11 I was following my plan but lost confidence near a corner of the green with ponds everywhere (which pond was that?) and started heading west to hit something I recognized, even the out of bounds with the house, but corrected at the marsh/stream near the junction with the larger stream, WNW of the control. Okay from there until last control (which I'd been to already, just after crossing the road!). Best route would have been to angle NE to the trail and approach from there. Instead I headed vaguely north and hit the trail W of the control but at a spot where there were multiple spurs and reentrants. Fortunately Marie passed me in here and figured things out sooner than I did; PG leaving the control was another confirmation.
Today's lesson: Have--and follow--a plan for each control! At least I visited them all today. ;-) Thanks to Jim and Rich for hanging the courses, and then hanging out with the mosquitoes!
FR -- 7.77 km
I drifted right of the line to 10 (hill, #42) and wandered a bit in the "green" until I corrected back east. On 11 I was following my plan but lost confidence near a corner of the green with ponds everywhere (which pond was that?) and started heading west to hit something I recognized, even the out of bounds with the house, but corrected at the marsh/stream near the junction with the larger stream, WNW of the control. Okay from there until last control (which I'd been to already, just after crossing the road!). Best route would have been to angle NE to the trail and approach from there. Instead I headed vaguely north and hit the trail W of the control but at a spot where there were multiple spurs and reentrants. Fortunately Marie passed me in here and figured things out sooner than I did; PG leaving the control was another confirmation.
Today's lesson: Have--and follow--a plan for each control! At least I visited them all today. ;-) Thanks to Jim and Rich for hanging the courses, and then hanging out with the mosquitoes!
FR -- 7.77 km
12 PM
Note
Added link to where I went on the Red course.
I was doing fine to 10 and 11 until I lost confidence and veered off. Somewhat inexplicable. And the track shows I took different routes than I thought I had to 3 (through the not-apparent-on-the-ground green!) and 14 (I know I could see the steep hill and cliffs, but apparently wasn't as close as I first thought -- no matter; I found the control just fine).
I was doing fine to 10 and 11 until I lost confidence and veered off. Somewhat inexplicable. And the track shows I took different routes than I thought I had to 3 (through the not-apparent-on-the-ground green!) and 14 (I know I could see the steep hill and cliffs, but apparently wasn't as close as I first thought -- no matter; I found the control just fine).
Saturday May 7, 2011 #
Event: Laurentian Rogaine
Event: EMPO - Five Rivers
9 AM
Note
AOWN -- on the way to the meet today, had to stop on a 4-lane 55mph speed limit highway to let a family of Canada geese cross. :-) (parents and 5 goslings) Good thing there was great visibility at that location and not much traffic.
10 AM
Orienteering race 1:08:00 [4] *** 5.6 km (12:09 / km) +53m 11:36 / km
spiked:13/16c shoes: Jala Jukola Spider 6 #3
EMPO local meet at Five Rivers, course set by bct . Lovely day, low 60s and partly cloudy kept the day comfortable for running.
Had 10:30 of errors, including time spent looking for and re-setting a mis-placed control (# 3, early on) knowing others were coming behind me to the same spot (used on Green and Red; I saw a number of other Red course runners looking for it too). Another 3 min lost when I crossed a stream that I didn't need to cross (check your compass!) and recrossed it before getting to the control (I took 4 min on a 1 min leg!), and 2:30 on a control on a small hill near a trail. I saw a streamer up on a spur (more than 1 contour up; these were 3m contours) and chased it, but it was just marking a property corner. D'oh!
Fast running, though, because of density of trails and mostly flat terrain. Slow slogs through the rough open fields (1-2, 6-7), at least for me.
Thanks to bct (and pht and fpb) for having the meet.
FR -- 6.861 km. I don't know if the climb is correct as there didn't seem to be much, but maybe it is.
Had 10:30 of errors, including time spent looking for and re-setting a mis-placed control (# 3, early on) knowing others were coming behind me to the same spot (used on Green and Red; I saw a number of other Red course runners looking for it too). Another 3 min lost when I crossed a stream that I didn't need to cross (check your compass!) and recrossed it before getting to the control (I took 4 min on a 1 min leg!), and 2:30 on a control on a small hill near a trail. I saw a streamer up on a spur (more than 1 contour up; these were 3m contours) and chased it, but it was just marking a property corner. D'oh!
Fast running, though, because of density of trails and mostly flat terrain. Slow slogs through the rough open fields (1-2, 6-7), at least for me.
Thanks to bct (and pht and fpb) for having the meet.
FR -- 6.861 km. I don't know if the climb is correct as there didn't seem to be much, but maybe it is.
Friday May 6, 2011 #
Note
(rest day)
Two orienteering days this weekend and legs still tired from yesterday. Yeah--rest day sounds right.
Two mother's day cards received--from my two brothers. ;-)
Cut grass again; it took longer than last time, probably because I cut in a different pattern.
Two mother's day cards received--from my two brothers. ;-)
Cut grass again; it took longer than last time, probably because I cut in a different pattern.
Thursday May 5, 2011 #
10 AM
Pilates class 55:00 [1]
Used bands again. Had to start with a gray (tough) band again but several folks left early and I could snag an easier one before the 'tie your legs together' routines. ;-) hips not as tight as they had been.
11 AM
Fitness equipment (elliptical) 35:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y
Hill interval level 2 -- incline alternated between 6 and 12, with resistance steady at 20. Quads felt this.
"1.79 mi"
"1.79 mi"
Fitness equipment (erging) 5:00 [1]
shoes: Saucony Shadow 6000 8.5 #4-Y
1004m
Wednesday May 4, 2011 #
9 AM
Exerc. Class 55:00 [1]
No stepping today. Hips tight from yesterday's run.
Getting really tired of the rain, though I know we don't have it bad at all (compared to mid-country).
Getting really tired of the rain, though I know we don't have it bad at all (compared to mid-country).
Tuesday May 3, 2011 #
10 AM
Pilates class 55:00 [1]
At the Y. Arrived a bit late but squeezed in near the door. Balls and weights.
2 PM
Running (dirt) 54:13 [2] 3.58 mi (15:09 / mi) +35m 14:42 / mi
shoes: Trail NB 706 9D # 2
Run (with some walking) at the Pine Bush Preserve in Albany. Threw in a few short hill intervals, 23s, 19s, 18s.
Update -- added FR track.
I'll have to find someplace local to work on hill intervals. I've been avoiding them, but I'm so weak on hills I really should figure out a way to fit them into my schedule. Suppose I could throw in some intensity intervals on the elliptical, too, when I'm not running outside.
It was really nice running weather (okay, a little warm, but I dressed lightly), low 70s and overcast with a light breeze.
Some places near wetlands were actually under water and I had to pick my way across some convenient logs. One trail disappeared and I had to pick my way over to another trail (go back the same way? no! not when bushwhacking's more fun). :-)
Update -- added FR track.
I'll have to find someplace local to work on hill intervals. I've been avoiding them, but I'm so weak on hills I really should figure out a way to fit them into my schedule. Suppose I could throw in some intensity intervals on the elliptical, too, when I'm not running outside.
It was really nice running weather (okay, a little warm, but I dressed lightly), low 70s and overcast with a light breeze.
Some places near wetlands were actually under water and I had to pick my way across some convenient logs. One trail disappeared and I had to pick my way over to another trail (go back the same way? no! not when bushwhacking's more fun). :-)
Monday May 2, 2011 #
9 AM
Exerc. Class 55:00 [1]
Ahhhhh -- that feels better. A little bit of exercise to warm up (a lot of leg work, actually), and them some downright awesome stretching. Much easier to move now. ;-)
Happy to see the weight didn't creep up any, either. Sushi -- Saturday night with my brother, and our older son and his wife, who love Yobo in Newburgh, too (they were the ones who introduced us to it) -- can be good for the waistline. (Yeah, I know it's a convoluted sentence.)
Happy to see the weight didn't creep up any, either. Sushi -- Saturday night with my brother, and our older son and his wife, who love Yobo in Newburgh, too (they were the ones who introduced us to it) -- can be good for the waistline. (Yeah, I know it's a convoluted sentence.)
10 AM
Note
AOWN: Of interest on my drive to/from exercise class (too far to walk!!) -- two male turkeys in full courting display in two different fields; and a kingfisher hovering over a pond, in hunt. I'd never seen that before and it was fascinating. Think it was a female as I did not note any red/orange on the breast; mostly just blue and white. My bird guide notes the hovering behavior. Neat.
Sunday May 1, 2011 #
9 AM
Orienteering race 1:44:58 [4] *** 7.3 km (14:23 / km) +214m 12:32 / km
spiked:10/12c shoes: Jala Jukola Spider 6 #2
West Point Green Y Long
60s and sunny (a gorgeous day!)
Most of this race rated an A- (except for speed which got a C because I was tired), but overall it rates a D- because I spaced out at 5 and headed towards 7 (on a line parallel to the 6-7 line, meaning I certainly didn't hit 7 right on. I must be getting too deaf -- I didn't hear all the alarm bells!). I hit the yellow ride where the stream crosses it 200m NW of 7 and finally figured something wasn't right; I thought I was within 100m NW but was farther. Funny how I relocated okay but it didn't click that I'd totally skipped 6. (Someone drank directly from a jug here. I was carrying my own so didn't stop for water.)
Mostly fine from there in except where I went to the (much larger) N-S cliff 100m east of 10 before correcting. I was partly off line and partly relying on the water stop placement being correctly marked/placed (I saw someone stopping to drink -- again, directly from a jug, a no-no! -- and thought I was heading due north up the hill), and partly drawn off by several other folks also checking out the larger cliff...
Mostly happy with my time, until I realized I'd mp'd.
The only reason the run doesn't get an F (as Glen suggested) is because I really enjoyed the course otherwise and was happy with my navigation for the most part.
Straight line (climb) -- 5.9 km (230m)
ADDED -- My route
60s and sunny (a gorgeous day!)
Most of this race rated an A- (except for speed which got a C because I was tired), but overall it rates a D- because I spaced out at 5 and headed towards 7 (on a line parallel to the 6-7 line, meaning I certainly didn't hit 7 right on. I must be getting too deaf -- I didn't hear all the alarm bells!). I hit the yellow ride where the stream crosses it 200m NW of 7 and finally figured something wasn't right; I thought I was within 100m NW but was farther. Funny how I relocated okay but it didn't click that I'd totally skipped 6. (Someone drank directly from a jug here. I was carrying my own so didn't stop for water.)
Mostly fine from there in except where I went to the (much larger) N-S cliff 100m east of 10 before correcting. I was partly off line and partly relying on the water stop placement being correctly marked/placed (I saw someone stopping to drink -- again, directly from a jug, a no-no! -- and thought I was heading due north up the hill), and partly drawn off by several other folks also checking out the larger cliff...
Mostly happy with my time, until I realized I'd mp'd.
The only reason the run doesn't get an F (as Glen suggested) is because I really enjoyed the course otherwise and was happy with my navigation for the most part.
Straight line (climb) -- 5.9 km (230m)
ADDED -- My route
Walking warm up/down 20:00 [2]
shoes: Jala Jukola Spider 6 #2
Walk to start (advertised as 1.2 km, 75m climb).
10 AM
Note
Splits:
1 - 8:00 (side hill -- should have gone up and run the top)
2 - 5:44
3 - 11:47
4 - 6:57
5 - 20:41
6 -- oops
7 - (11:24)
8 - 16:11
9 - 3:32
10 - 8:26 (detoured to another control 100m away)
11 - 7:55
12 - 3:50
F - 0:32
Averaging my placings for each split that I have a number for would put me around 29th on the course, out of 46.
1 - 8:00 (side hill -- should have gone up and run the top)
2 - 5:44
3 - 11:47
4 - 6:57
5 - 20:41
6 -- oops
7 - (11:24)
8 - 16:11
9 - 3:32
10 - 8:26 (detoured to another control 100m away)
11 - 7:55
12 - 3:50
F - 0:32
Averaging my placings for each split that I have a number for would put me around 29th on the course, out of 46.