Training Log Archive: JanetTIn the 31 days ending Dec 31, 2011:
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| 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 | Fr | Sa | |||||||||||||||||||||||||||||||||||
Saturday Dec 31, 2011 #
12 PM
Running (dirt) 44:29 5.26 km (8:28 / km) +62m 8:00 / km
shoes: Trail NB 706 9D # 1
EDIT: ran the first 4.87 km, 37:53. Last 6+ minutes was walking, slowly.
Last run of 2011 - gorgeous sunny day, about 47F when we left home to drive to Hudson. Ran at Greenport Conservation Area, a Columbia Land Conservancy-managed Open Space Institute property along the Hudson River with occasional views to the wetlands below. Trails not as wet/muddy as I expected, though there were places where I slipped and slid and had to wipe mud off my shoes.
Had lunch at The Cascades, a little sandwich shop on Warren Street in Hudson, which has been "coming back" for the past 30-40 years, spurred by investment from antique dealers which draws people up from "the city." They also serve breakfast but I doubt we'll ever be in Hudson early enough to have it there. The homemade soup was delicious (I also had a veggie half-wrap; like a salad on a flour tortilla).
Last run of 2011 - gorgeous sunny day, about 47F when we left home to drive to Hudson. Ran at Greenport Conservation Area, a Columbia Land Conservancy-managed Open Space Institute property along the Hudson River with occasional views to the wetlands below. Trails not as wet/muddy as I expected, though there were places where I slipped and slid and had to wipe mud off my shoes.
Had lunch at The Cascades, a little sandwich shop on Warren Street in Hudson, which has been "coming back" for the past 30-40 years, spurred by investment from antique dealers which draws people up from "the city." They also serve breakfast but I doubt we'll ever be in Hudson early enough to have it there. The homemade soup was delicious (I also had a veggie half-wrap; like a salad on a flour tortilla).
10 PM
Note
Dinner out yesterday was at a new restaurant in Albany [not far from our favorite sushi restaurant], called Capital City Gastropub. If you do a Google search, it seems like there are Gastropubs in a number of cities; I don't know if they're related.
French-style food choices combined with a wide collection of interesting beers, all microbrews, I think (about a dozen on tap plus 20 or so in bottles; the list online isn't their current menu [pdf]). We both had the monkfish pasta (I could smell the fishiness when the dish came out but didn't notice any chunks of fish), which was delicious and just enough. The pasta was homemade, which was a nice touch. No accompaniments (bread, salad).
Tonight's entertainment was listening to the New York Philharmonic playing Gershwin and Bernstein at the Lincoln Center, live. Nice.
Happy New Year, all!
French-style food choices combined with a wide collection of interesting beers, all microbrews, I think (about a dozen on tap plus 20 or so in bottles; the list online isn't their current menu [pdf]). We both had the monkfish pasta (I could smell the fishiness when the dish came out but didn't notice any chunks of fish), which was delicious and just enough. The pasta was homemade, which was a nice touch. No accompaniments (bread, salad).
Tonight's entertainment was listening to the New York Philharmonic playing Gershwin and Bernstein at the Lincoln Center, live. Nice.
Happy New Year, all!
Friday Dec 30, 2011 #
10 AM
Walking 46:23 [3] 2.97 mi (15:37 / mi) +62m 14:40 / mi
shoes: Saucony Shadow 6000 #6 - H
MB hamlet loop, clockwise.
Saw three cars parked near an intersection I went by; reckoned they were geocache-searching in the nearby field. Glen noted there are a number of geocaches there that were recently listed.
Saw three cars parked near an intersection I went by; reckoned they were geocache-searching in the nearby field. Glen noted there are a number of geocaches there that were recently listed.
Thursday Dec 29, 2011 #
10 AM
Pilates class 50:00 [1]
Back to (almost) normal. Mary cut class a few minutes short as she had to leave. No tools.
11 AM
Fitness equipment (elliptical) 40:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y
Hill interval level 3; 1.72 miles
Pulldowns (10) and adductors (12+8)
Pulldowns (10) and adductors (12+8)
Wednesday Dec 28, 2011 #
Note
Still exercising too little, but not eating quite as much. Starting the new year a pound or so higher than last year, I think.
Exercising at the Y tomorrow, I think.
Exercising at the Y tomorrow, I think.
Sunday Dec 25, 2011 #
Note
Happy holidays, however you celebrate!
Eating too much and exercising too little, but what else is new?
Eating too much and exercising too little, but what else is new?
Thursday Dec 22, 2011 #
10 AM
Pilates class 55:00 [0]
With no tools, and no standing exercises. I rated it intensiy 0 because it was mostly relaxing and only a bit of strengthening.
No time for any more exercise because I had to finish my shopping. :/)
No time for any more exercise because I had to finish my shopping. :/)
Wednesday Dec 21, 2011 #
Note
slept:8.0 (rest day)
Hoping to fend off the cold I might be getting (that Glen has), so I don't share it with family this weekend. Lots of hot liquids (beginning with my morning coffee) to keep the passages warm!
(no exercise class today anyway)
(no exercise class today anyway)
Tuesday Dec 20, 2011 #
10 AM
Pilates class 55:00 [1]
Elastic bands--maybe I need to get my own.
11 AM
Fitness equipment (elliptical) 30:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y
Strength program which alternated 45s at 20 resistance with 15s at 60. Only did 20 minutes, then went to 'manual mode' at 20 and incline of 8.
Adductors, pulldowns, RDLs. Need to do more IT stretches.
Adductors, pulldowns, RDLs. Need to do more IT stretches.
Monday Dec 19, 2011 #
Exerc. Class 55:00 [1]
In Chatham.
Christmas music as accompaniment; not too bad except when Jen tried to sing over it (including 'Kumbaya', which I don't like much because of its repetitiveness; and maybe memories of scout camp...). She reminded me of the "star" of this nativity YouTube video I just saw yesterday (cute kids; view at your own peril).
Christmas music as accompaniment; not too bad except when Jen tried to sing over it (including 'Kumbaya', which I don't like much because of its repetitiveness; and maybe memories of scout camp...). She reminded me of the "star" of this nativity YouTube video I just saw yesterday (cute kids; view at your own peril).
Saturday Dec 17, 2011 #
2 PM
Walking 49:43 [3] 3.2 mi (15:32 / mi) +119m 13:56 / mi
shoes: Saucony Shadow 6000 #6 - H
North "block" clockwise. Saw a few cows huddled behind a barn; no cats. 34 and partly cloudy but breezy at times. Brrr.
Thursday Dec 15, 2011 #
10 AM
Pilates class 55:00 [1]
Used balls for more hip action--mine were very tight during stretching. Extra hamstring torture too.
11 AM
Fitness equipment (elliptical) 50:00 [3]
shoes: Saucony Shadow 6000 8.5 #4-Y
Hill intervals level 3. Upped the cadence on one of the intervals and got my heart rate in the mid 130s, otherwise in mid 120s.
Also pulldowns and adductors.
Also pulldowns and adductors.
Wednesday Dec 14, 2011 #
9 AM
Exerc. Class 55:00 [1]
3 PM
Walking 23:10 [2] 1.34 mi (17:17 / mi)
shoes: Saucony Shadow 6000 #6 - H
To PO and back.
Tuesday Dec 13, 2011 #
9 AM
Pilates class 55:00 [1]
Weights only.
Followed up with indoor track intervals which I'll log later.
Followed up with indoor track intervals which I'll log later.
11 AM
Running (treadmill) warm up/down 11:31 [3] 1.0 mi (11:31 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Incline at 0.5%. Felt better than last Tuesday's aborted attempt.
Running (track) intervals (indoor) 16:57 1.42 mi (11:56 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Went out just a bit fast on the first one, and close enough (2:01-2:02) on the rest -- 1:58, 2:03, 2:03, 2:04 (rests of 2:07 to 2:17, walking).
Running (track) warm up/down 7:57 [2] 0.5 mi (15:54 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Monday Dec 12, 2011 #
9 AM
Exerc. Class 55:00 [1]
Note: on the way home, saw 1 cat waiting patiently at the edge of tall grass, for lunch, I suppose. :-)
Sunday Dec 11, 2011 #
11 AM
Note
Trapped mouse #13 for the season (3 others were released, partially unscathed). This is a record number since I started keeping track (4th year). Guess they were especially prolific this year!
Sorry, bl, we use the old fashioned traps.
Sorry, bl, we use the old fashioned traps.
3 PM
Walking 44:15 [3] 2.98 mi (14:51 / mi) +55m 14:03 / mi
shoes: Saucony Shadow 6000 #6 - H
MB loop CW. Saw 5 deer (2 crossing the road; 3 were already across). No cats.
Saturday Dec 10, 2011 #
Event: RHINO night-O
Note
Pecan pie's in the oven--excuse me, make that a maple pecan pie.
5 PM
Orienteering 46:56 [3] *** 2.6 km (18:01 / km) +68m 15:57 / km
spiked:10/12c shoes: Jala Jukola Spider 6 #3
Short Night-O course at Ratlum, nominally 2.0 km. Once I got my lights and figured out where north was I could figure out the trails to 1. Took trail around the long way to 2, but then decided to try to bash through the green to 3 (bad decision; made the same bad decision last time here. Stayed in the green again 3-4, rather than cutting through the fenced area. All much slower in the dark, of course :-) ). Otherwise no major problems though I would have left the trail sooner to 8 in daylight. Bashed my shin on the hill climb to 11; ran around the barn at 12 (control was on "outside corner" but actually slightly up a small hill from the corner and I was looking down, not up).
On the trail on my way to 4, someone was headed the other way saying "I should go to 3 before 13" (someone on the longer course, whose 3 was the same as mine, and whose 13 was my 4).
I was just going to add it was an uneventful drive home, but then remembered the meteor that both Glen and I saw as we left Winsted, headed west on Rt 44 in CT. Lucky, maybe?
Thanks to Charlie for the courses, and to both C & R for their gracious hospitality.
On the trail on my way to 4, someone was headed the other way saying "I should go to 3 before 13" (someone on the longer course, whose 3 was the same as mine, and whose 13 was my 4).
I was just going to add it was an uneventful drive home, but then remembered the meteor that both Glen and I saw as we left Winsted, headed west on Rt 44 in CT. Lucky, maybe?
Thanks to Charlie for the courses, and to both C & R for their gracious hospitality.
Friday Dec 9, 2011 #
Note
Walked to the P.O. to mail a bill and some cards; bought some more 'forever' stamps (before the price goes up a penny each, big savings!). Not logging as I wasn't pushing it.
Also, heard a Christmas-y song on local NPR station, which sounded quite disturbing, as it was "Silver Bells" smashed with/sung over the instrumentals for "Every Breath You Take". Here's the explanation.
Also, heard a Christmas-y song on local NPR station, which sounded quite disturbing, as it was "Silver Bells" smashed with/sung over the instrumentals for "Every Breath You Take". Here's the explanation.
Thursday Dec 8, 2011 #
Note
About 3-4" of wet snow on top of rain-soaked ground (I heard 1.5" or rain). Supposed to be in low 40s and sunny later--maybe it'll go away again.
10 AM
Pilates class 55:00 [1]
No tools; lots of upper body which I modified when I could.
11 AM
Running (treadmill) warm up/down 5:40 [3] 0.5 mi (11:20 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Warming up for intervals, but legs felt heavy so stopped after 1/2 mile. Switched to walking and upping the incline (and switched treadmills too as the one I was on had the 'stop' button stick when I hopped off to retrieve a renegade pad of paper and it wouldn't restart).
Walking (treadmill) 29:41 [2] 2.0 mi (14:50 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Walking/hiking, starting with 0.5 mi at 3.5% incline; 0.5 mi @ 5%; then quarter miles at 3, 8, 3, 5.
Walking warm up/down (treadmill) 4:31 [1] 0.25 mi (18:05 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Wednesday Dec 7, 2011 #
9 AM
Exerc. Class 55:00 [1]
slept:6.0
Didn't feel quite as energetic today, maybe because I woke early and couldn't get back to sleep. Good continuous motion workout, though.
Tuesday Dec 6, 2011 #
10 AM
Pilates class 55:00 [1]
Resistance bands.
11 AM
Fitness equipment (elliptical) 45:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y
Hill program level 2. 1.90 miles
MHR 140 but mostly was in the 115-125 range
MHR 140 but mostly was in the 115-125 range
Monday Dec 5, 2011 #
9 AM
Exerc. Class 55:00 [1]
Legs felt remarkably sprightly in class today despite the multiple races this weekend. And it's so warm out that I think I need to get a walk in today too--how could I waste mid 50s on Dec 5th?
4 PM
Walking (paved) 31:00 [3] 2.0 mi (15:30 / mi)
shoes: Saucony Shadow 6000 #6 - H
MB CC and back. Since it was fairly late (as sunlight goes), I wore a white shirt and reflective armbands. Seemed to work; people saw me and sometimes even made room.
Sunday Dec 4, 2011 #
Event: WCOC Sessions Woods
11 AM
Orienteering race 1:12:53 [4] *** 5.1 km (14:17 / km) +118m 12:49 / km
spiked:11/12c shoes: Jala Jukola Spider 6 #3
Green course at Sessions, set by Bill Duncan. Nice course, though I had to distract myself on the uphill slog from 11-12 by looking around for features along the way. :-) [there's that reentrant; oh, there's that cliff face...] A little trouble finding the correct boulder group at 12.
EDIT: FR -- 5.866 km
"errors" on AP splits, besides on 12, mostly just reflect slow-on-hills.
AOWN: Flushed a couple of birds in the woods (didn't see what kind but heard a sound like pigeons or doves taking flight). On the drive home, 1 deer (had already crossed but I slowed anyway in case there were others), and 1 cat. :-)
EDIT: FR -- 5.866 km
"errors" on AP splits, besides on 12, mostly just reflect slow-on-hills.
AOWN: Flushed a couple of birds in the woods (didn't see what kind but heard a sound like pigeons or doves taking flight). On the drive home, 1 deer (had already crossed but I slowed anyway in case there were others), and 1 cat. :-)
Saturday Dec 3, 2011 #
Event: NEOC: Cemetery Hill
10 AM
Running (paved) warm up/down 6:29 [2] 0.86 km (7:30 / km) +8m 7:10 / km
shoes: Jala Jukola Spider 6 #2
11 AM
Orienteering race 51:19 [4] *** 3.1 km (16:33 / km) +91m 14:26 / km
spiked:15/18c shoes: Jala Jukola Spider 6 #2
Long "sprint" at Cemetery Hill. Temp in the 40s and lots of nice sun. FR = 4.159 km
Started out a bit hesitant because I hadn't looked at the descriptions and thought 1 was on a spur, but quickly figured it out. Fine through 14 (spiked 12, yay!), and then messed up on the approach to 15. When I got to the streamered barbed wire, I should have stayed low on the hill and gone further along the pond until I was just below the open area, but I misread and thought I was at the edge of the yellow instead of the edge of the light green. Looped around to the right; ended up all the way up the hill and came back down via the final's #10 before getting into the correct field; 5-6 minutes lost. Overran 17 a bit, and also 18 (dropped down at the right spot but looked right instead of left - flag was hidden a bit behind a rock at the head of the spring) where I got stuck, twice, in the green S. Glen later pulled a 1/4" long barb out of my head that I picked up here (I remember my headband being pulled). Lost 2-3 minutes here? Bleah.
Not a great sprint, not even a great middle run.
Started out a bit hesitant because I hadn't looked at the descriptions and thought 1 was on a spur, but quickly figured it out. Fine through 14 (spiked 12, yay!), and then messed up on the approach to 15. When I got to the streamered barbed wire, I should have stayed low on the hill and gone further along the pond until I was just below the open area, but I misread and thought I was at the edge of the yellow instead of the edge of the light green. Looped around to the right; ended up all the way up the hill and came back down via the final's #10 before getting into the correct field; 5-6 minutes lost. Overran 17 a bit, and also 18 (dropped down at the right spot but looked right instead of left - flag was hidden a bit behind a rock at the head of the spring) where I got stuck, twice, in the green S. Glen later pulled a 1/4" long barb out of my head that I picked up here (I remember my headband being pulled). Lost 2-3 minutes here? Bleah.
Not a great sprint, not even a great middle run.
1 PM
Orienteering race 38:08 [4] *** 3.1 km (12:18 / km) +79m 10:55 / km
spiked:14/17c shoes: Jala Jukola Spider 6 #2
Final "sprint" at Cemetery Hill, FR 3.88 km. I forgot to turn my watch off after I finished; I edited the distance and time from what is shown on the track.
Better run; started shortly behind Lori and Joe. Joe hadn't picked up a description sheet and didn't know the number of the first control so stopped short, but I told him the first one was 121. I took the trail to the right that many others had; left and down from the spur might have been better/faster because then you dropped right to it from the side away from the green; Lori was just leaving #1 as I arrived. Joe long gone on the way to 2 (big trail to field then cut in at large trail to the left of 15). Ed D. started not too long after me and passed me on the way to 3. He stayed left of the ponds to 4 so I went right and was ahead of both him and Lori into 4. Ed ran past me on the way to 5, and Lori on the way to 6, but they both overran 7. I was on the bigger trail in the field and took the short side trail just S of 7 and thought, "it should be right down there" -- and it was! :-) Lori passed me again on the way to 8, but I got to 9 again ahead of both her and Ed, who then both passed me on the way to 10. I fell after punching, just before crossing the stream, and they were able to pull away.
Off to the right (west) just a little to 12, but saw the frisbee-golf goal and corrected. To 13, I thought I was headed up the clearing/path to the south (near 2) but was really in the one to the SW and ended up way north of where I needed to be; had to run the trail NW and duck in after crossing the first stream. Stayed high to 15, then took the big trail SSE until I hit the white woods and cut uphill. Hesitant approaching the small boulder because I couldn't see the flag tucked low behind it. Picked up an older fellow between 15 and 16 and was just ahead to 17, but he caught up on the downhill trail run and beat me into the finish. :-)
Very nice courses -- and map! -- by Phil B. Thanks to him and to NEOC for this event.
Better run; started shortly behind Lori and Joe. Joe hadn't picked up a description sheet and didn't know the number of the first control so stopped short, but I told him the first one was 121. I took the trail to the right that many others had; left and down from the spur might have been better/faster because then you dropped right to it from the side away from the green; Lori was just leaving #1 as I arrived. Joe long gone on the way to 2 (big trail to field then cut in at large trail to the left of 15). Ed D. started not too long after me and passed me on the way to 3. He stayed left of the ponds to 4 so I went right and was ahead of both him and Lori into 4. Ed ran past me on the way to 5, and Lori on the way to 6, but they both overran 7. I was on the bigger trail in the field and took the short side trail just S of 7 and thought, "it should be right down there" -- and it was! :-) Lori passed me again on the way to 8, but I got to 9 again ahead of both her and Ed, who then both passed me on the way to 10. I fell after punching, just before crossing the stream, and they were able to pull away.
Off to the right (west) just a little to 12, but saw the frisbee-golf goal and corrected. To 13, I thought I was headed up the clearing/path to the south (near 2) but was really in the one to the SW and ended up way north of where I needed to be; had to run the trail NW and duck in after crossing the first stream. Stayed high to 15, then took the big trail SSE until I hit the white woods and cut uphill. Hesitant approaching the small boulder because I couldn't see the flag tucked low behind it. Picked up an older fellow between 15 and 16 and was just ahead to 17, but he caught up on the downhill trail run and beat me into the finish. :-)
Very nice courses -- and map! -- by Phil B. Thanks to him and to NEOC for this event.
Friday Dec 2, 2011 #
Walking 30:24 [3] 2.0 mi (15:12 / mi)
shoes: Saucony Shadow 6000 #6 - H
MB and back; mailed a card at the PO along the way. I'm not sure how much longer I'll be able to do that (because they may close it; it's one of those small rural ones in rented space).
Note
New map fact I learned tonight, reading Ken Jennings' new book, Maphead --
The Canadian territory of Nunavut has the largest island on an island on an island:
"There are several places where islands on islands in turn have lakes with islands – triple islands. The largest island on an island on an island is a 4 acre / 1.6 ha island in a lake on an island in a lake in south-central Victoria Island, Nunavut, Canada, at 69.7928° north, 108.2411° west."
While Maphead doesn't mention orienteering by name (it does mention GPS and high-pointing), I sense a kindred spirit (map geek). :-)
The Canadian territory of Nunavut has the largest island on an island on an island:
"There are several places where islands on islands in turn have lakes with islands – triple islands. The largest island on an island on an island is a 4 acre / 1.6 ha island in a lake on an island in a lake in south-central Victoria Island, Nunavut, Canada, at 69.7928° north, 108.2411° west."
While Maphead doesn't mention orienteering by name (it does mention GPS and high-pointing), I sense a kindred spirit (map geek). :-)
C • Maphead 14
Thursday Dec 1, 2011 #
Pilates class 55:00 [1]
Using rings today. Good hip/adductor workout.
Running (treadmill) warm up/down 11:14 [3] 1.0 mi (11:14 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Warming up for intervals.
Running (track) intervals (indoor) 17:15 1.42 mi (12:09 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
4x345m fast, 4x230m walking rests
2:04 2:02 2:02 2:03 (rests from 2:09-2:19)
2:04 2:02 2:02 2:03 (rests from 2:09-2:19)
Walking warm up/down (track) 7:50 [2] 0.5 mi (15:40 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y