Training Log Archive: JanetTIn the 31 days ending Jul 31, 2012:
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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 | ||||||||||||||||||||||||
Monday Jul 30, 2012 #
Other 10:00 [1]
Swimming and/or treading water at Bethany Beach, DE. In the water for about 30 minutes or so. Then walked on the beach for maybe a half mile, maybe less. Breeze from the east and rising tide made for interesting/challenging waves. Gorgeous day with a few clouds and low 80s air temp; water temp 75F.
Sunday Jul 29, 2012 #
Walking 2:40:00 [2] * 9.0 km (17:47 / km)
shoes: Saucony Shadow 6000 #6 - H
Walked with Glen on trails at Trap Pond State Park in southern Delaware. This park has the northern-most naturally occurring bald cypresses in North America. We started from the nature center on the Loblolly Trail, and eventually circumnavigated the pond counterclockwise, seeing cypresses along the way, at least here and there. Nice summer day--mid 80s and partly cloudy so not too hot, and we weren't pushing the pace. There was even a breeze now and then. Saw a couple of herons and a few ducks. Too bad there was no swimming beach there.
Walking 10:00 [0]
shoes: Saucony Shadow 6000 #6 - H
And a bit more at the Blackwater National Wildlife Refuge on Maryland's eastern shore, south of Cambridge. There was a woods trail that offered the possibility of seeing the endangered fox squirrel. Didn't see any, but heard woodpeckers.
We also drove the wildlife driving route at Blackwater and saw ospreys, plovers and other shore birds, red bellied turtles, an otter, two eagles, some egrets, and a slew of herons, at least a dozen and a half along a couple hundred foot stretch of creek--must have been some good fishing!
We also drove the wildlife driving route at Blackwater and saw ospreys, plovers and other shore birds, red bellied turtles, an otter, two eagles, some egrets, and a slew of herons, at least a dozen and a half along a couple hundred foot stretch of creek--must have been some good fishing!
Friday Jul 27, 2012 #
Walking 45:00 [0] 2.5 km (18:00 / km)
shoes: Saucony Shadow 6000 #6 - H
Checking out road construction on Kinzer Road in New Holland and visiting the nearest farm stand for silver queen corn on the cob. :-) Humid and in the 80s.
(With MIL)
(With MIL)
Wednesday Jul 25, 2012 #
Exerc. Class 55:00 [1]
All aerobics or strength, no stepping today.
Belgian lady in the class liked the Icelandic chocolates I brought to share, especially the chocolate/marzipan and chocolate/rum liqueur. :-) [She's also partial to Belgian chocolate, of course.]
Belgian lady in the class liked the Icelandic chocolates I brought to share, especially the chocolate/marzipan and chocolate/rum liqueur. :-) [She's also partial to Belgian chocolate, of course.]
Tuesday Jul 24, 2012 #
10 AM
Pilates class 55:00 [1]
No tools, just body weight today.
11 AM
Running (track) 10:36 [3] 1.0 mi (10:36 / mi)
slept:7.0 shoes: Sauc.Shad.6000#7-2012H
Wasn't sure my feet wanted to do the elliptical, so thought I'd warm them up on the track. Turned out they still really didn't feel right, so I just stayed on the indoor track at the Y, and did some walking too.
Walking (indoor track) 7:30 [2] 0.5 mi (15:00 / mi)
shoes: Sauc.Shad.6000#7-2012H
Running (track) 2:53 [3] 0.25 mi (11:33 / mi)
shoes: Sauc.Shad.6000#7-2012H
Walking (indoor track) 3:55 [2] 0.25 mi (15:41 / mi)
shoes: Sauc.Shad.6000#7-2012H
Last bit of walking.
Then did pulldowns (8 X 68.75#), adductors (2 x 12 @ 70#), and abductors (2 x 8 at 50#) while waiting for the adductor machine.
Then did pulldowns (8 X 68.75#), adductors (2 x 12 @ 70#), and abductors (2 x 8 at 50#) while waiting for the adductor machine.
Monday Jul 23, 2012 #
Exerc. Class 50:00 [1]
Back to Chatham where I was welcomed back from Iceland.
:-) Jen loves horses so I printed off a few photos I'd taken of Icelandic horses. Small class today; it was warm and muggy.
After class I strolled through Chatham and stopped to chat with a woman, working at one of the small clothing shops there, who also does the Pilates class I go to at the Y on Tu/Th. Didn't buy any clothing or jewelry, though, but I looked at some of the items. Never been in the store before (expensive, and intimidating).
:-) Jen loves horses so I printed off a few photos I'd taken of Icelandic horses. Small class today; it was warm and muggy.
After class I strolled through Chatham and stopped to chat with a woman, working at one of the small clothing shops there, who also does the Pilates class I go to at the Y on Tu/Th. Didn't buy any clothing or jewelry, though, but I looked at some of the items. Never been in the store before (expensive, and intimidating).
Saturday Jul 21, 2012 #
Event: CNYO Rogaine XXII
11 AM
Orienteering race (Rogaine) 5:57:45 [3] *** 14.74 mi (24:17 / mi) +372m 22:31 / mi
spiked:7/11c slept:6.0 shoes: Trail NB 706 9D # 2
CNYO Rogaine #22, Pharsalia State Forest/WMA
Fantastic weather, temps in the mid 60s to start rising into the 70s, and sunny.
Sequence: 57-52-(attempted 31 but missed)-62-20-76-45-42-70-65-24-38, 551 points; second overall and 1st coed team. A good day for a walk in the woods with Glen. :-)
Three small blisters but no major damage.
Fantastic weather, temps in the mid 60s to start rising into the 70s, and sunny.
Sequence: 57-52-(attempted 31 but missed)-62-20-76-45-42-70-65-24-38, 551 points; second overall and 1st coed team. A good day for a walk in the woods with Glen. :-)
Three small blisters but no major damage.
Friday Jul 20, 2012 #
Walking 32:42 [3] 2.0 mi (16:21 / mi)
shoes: Saucony Shadow 6000 #6 - H
Thursday Jul 19, 2012 #
10 AM
Pilates class 55:00 [1]
Using elastic bands (which I predicted before going so I took my set to class).
Link to Facebook photo album from Iceland -- Edited link so it should work for non-Facebookers.
Link to Facebook photo album from Iceland -- Edited link so it should work for non-Facebookers.
11 AM
Running (treadmill) warm up/down 8:35 [3] 0.75 mi (11:27 / mi)
shoes: Sauc.Shad.6000#7-2012H
Warmed up for intervals. Incline at 0.5% This felt hard and wanted to stop at 1/2 mile but kept going. Good indication that intervals settling to be tough, but I wanted a speed workout as it's been a while.
Running (track) intervals (indoor) 13:18 1.73 km (7:41 / km)
shoes: Sauc.Shad.6000#7-2012H
Could only manage three and that was hard to do; I did pick up a little speed in the last one with a bit more emphasis on form--
2:04 / 2:04 / 2:01 (with 2:16-2:27 recovery walks); aiming for 2:00-2:01 each
2:04 / 2:04 / 2:01 (with 2:16-2:27 recovery walks); aiming for 2:00-2:01 each
Running (track) warm up/down 14:02 [3] 1.25 mi (11:13 / mi)
shoes: Sauc.Shad.6000#7-2012H
In lieu of more intervals I did 3/4 mile slow jog to match the 3/4 mile warmup. Easier.
Walking warm up/down (indoor track) 4:07 [2] 0.25 mi (16:29 / mi)
shoes: Sauc.Shad.6000#7-2012H
And pulldowns, 9@68.75#
Tuesday Jul 17, 2012 #
10 AM
Pilates class 55:00 [0]
Ooo--I've missed Pilates class. Felt good to use some of those core muscles again (I slacked off while on vacation). Instructor thought I'd gotten some tan/color on my face; well maybe a little, but not that I'd noticed (she has a very nice tan; not too extreme).
11 AM
Walking (treadmill) 7:12 [2] 0.5 mi (14:24 / mi)
shoes: Sauc.Shad.6000#7-2012H
Warmed up on treadmill until my favorite ellipticals were unoccupied.
Fitness equipment (elliptical) 35:00 [2]
shoes: Sauc.Shad.6000#7-2012H
Hill intervals. Felt a bit harder than before my two-week hiatus, but stopped because of my feet rather than tiredness. 1.19 mi
Adductors @70#, 8 pulldowns.
Adductors @70#, 8 pulldowns.
10 PM
Note
It had better get cooler soon (80F at 10:30) or I will have trouble sleeping. Attic fan is doing its best, but not cool enough outside yet.
Monday Jul 16, 2012 #
Note
Added FR tracks to ICE-O events, July 6-8
Maybe I'll add more about our hikes. And photos, whenever I get them uploaded.
Maybe I'll add more about our hikes. And photos, whenever I get them uploaded.
9 PM
Note
Silly: Nice pun in the mouse rollover :-)
Also, for maprunner (and I think PG?, if he wanders by): http://www.gocomics.com/doonesbury/2012/07/16
Also, for maprunner (and I think PG?, if he wanders by): http://www.gocomics.com/doonesbury/2012/07/16
Sunday Jul 15, 2012 #
10 AM
Walking 47:56 [3] 2.99 mi (16:01 / mi) +96m 14:34 / mi
shoes: Saucony Shadow 6000 #6 - H
MB walk, up Pratt Road from the P.O. Temps in the mid-70s so not too hot yet.
Noted charred trees and a pile of ash near the dirt road -- kids? somebody's errant cigarette butt? Found a fire department report from late April re: a brush fire at the major intersection, but this is a good half mile plus away from there.
Noted charred trees and a pile of ash near the dirt road -- kids? somebody's errant cigarette butt? Found a fire department report from late April re: a brush fire at the major intersection, but this is a good half mile plus away from there.
Saturday Jul 14, 2012 #
Note
Photos from the ICE-O host's photo website. Hekla Orienteering Club put on a fine event, recommended to anyone who ever considered visiting Iceland. I may not have liked the terrain used for the Long (at least the first half of it), but all controls were in the right place and everything ran smoothly.
Glen approaching control 7 in the M/F 50+ sprint
Glen finishing the Long, day 2
me starting the Middle, day 3
me finishing the Middle, day 3
Karen and Andy Strat chat with Toril Nes of Nydalens O club, currently(?) studying at UC Davis
Glen approaching control 7 in the M/F 50+ sprint
Glen finishing the Long, day 2
me starting the Middle, day 3
me finishing the Middle, day 3
Karen and Andy Strat chat with Toril Nes of Nydalens O club, currently(?) studying at UC Davis
Friday Jul 13, 2012 #
Note
Early rising to drive from Reykjavik to Keflavik to get through security/passport control/customs and catch a plane home. Our route took us over the southern tip of Greenland, including this multi-glacier which I thought was really cool from 34,000 feet (hope that link gets you to the right spot). I also saw fjords and icebergs around the coast. We had aisle seats so didn't have control of the window shade or view, but I got to see a little bit. We also flew over Newfoundland and New Brunswick before crossing Maine and a bit of ocean and Massachusetts Bay before landing in Boston a bit ahead of schedule.
The MassPike had more traffic in different places than I've ever seen, not that I've spent a ton of time driving it. Early to bed because of the time difference and long day.
The MassPike had more traffic in different places than I've ever seen, not that I've spent a ton of time driving it. Early to bed because of the time difference and long day.
Wednesday Jul 11, 2012 #
8 AM
Hiking 2:28:05 [2] * 7.85 km (18:52 / km)
shoes: Trail NB 706 9D # 2
Hike in Skaftafell area of Vatnajökull National Park (in the southeast part of Iceland) to Svartifoss waterfall and an overlook of the Skaftafellsjökull glacier. The waterfall is not as large as some of the others in Iceland, but is notable because it tumbles over basalt columns which have been undercut by the waterfall. Also visible was Hvannadalshnjúkur, the highest point in Iceland (2100m +).
Garmin FR track and description plagiarized from GlenT's log. :-)
Garmin FR track and description plagiarized from GlenT's log. :-)
7 PM
Note
Funny how the hike, downloaded from Glen's AP log and then uploaded to mine, shows a different distance. Wonder which one is closer to actuality.
Monday Jul 9, 2012 #
Hiking 1:45:00 [3]
Hiked up along Skagafoss (waterfall) and the river that feeds it to see what we could see. Lots of mountains, but it would have been quite more distance to see the source.
Day also included a bunch of driving, plus shorter hikes to Gluggafoss (love the name!) and Seljalandsfoss. First sighting of the glacier where the eruption was in April 2010.
Day also included a bunch of driving, plus shorter hikes to Gluggafoss (love the name!) and Seljalandsfoss. First sighting of the glacier where the eruption was in April 2010.
Sunday Jul 8, 2012 #
7 AM
Orienteering race (Middle) 59:33 [5] *** 5.51 km (10:48 / km) +61m 10:14 / km
spiked:16/18c shoes: Jala Jukola Spider 6 #3
On Elliðaárdalur map (1:7500, 2m) just east of Reykjavik. Decent run if you don't count number 4. Finished about 45 seconds out of first place! Closer to Claudia than the other two days. Number 4 tripped up a lot of people. It was a fairly deep, small pit, and the flag was down in it and mostly invisible unless you were right on it. Took two re-attacks before I found it and I likely lost 7-8 minutes. Haven't seen today's splits yet. Otherwise, a really fun area, more like a woods sprint than a middle.
One of my routes took me right by a house where they keep rabbits (apparently, unless they just feed them there). Saw more than two-dozen there, just grazing on the hillside and posing for photos! (Sorry, didn't have my camera with me...)
EDIT: added FR track, and diacritical marks to map name :-) Looks like I went right by 4 on my second attack from the trail junction, 16:30 into the race.
Temp in the upper 50s to low 60s, sunny
One of my routes took me right by a house where they keep rabbits (apparently, unless they just feed them there). Saw more than two-dozen there, just grazing on the hillside and posing for photos! (Sorry, didn't have my camera with me...)
EDIT: added FR track, and diacritical marks to map name :-) Looks like I went right by 4 on my second attack from the trail junction, 16:30 into the race.
Temp in the upper 50s to low 60s, sunny
9 PM
Note
Did laundry this evening at the Laundromat Cafe, where the machines are in the basement with a cafe upstairs where we had coffee and delicious chocolate cake a la mode. The front wide bar/counter has bookcases with paperbacks arranged by spine color. :-)
Saturday Jul 7, 2012 #
7 AM
Orienteering race (Long) 1:36:22 [4] **** 5.74 km (16:48 / km) +100m 15:27 / km
spiked:11/17c shoes: Jala Jukola Spider 6 #3
Such a challenge! Hillsides were steep and uneven footing, with gnarly vegetation (if not thick spruces or birch shrubs, there were fields of waist-high lupines in bloom). Then after we crossed the road we got into flatter terrain with some intricate lava features. Slightly better footing; running on the spongy moss was fun!
Think I was almost to 1 when I bailed (uphill) to a trail to reattack; first place woman in F50+ took less than 5 minutes though many others took about 8 minutes; I was over 13. Other errors were small [was "smart"] but I won a few splits and finished 2nd of 5 starters with two DNF. Will update distance/add FR when we get home. Straight line = 4.2 km
Temps in low 50s; woods were wet from overnight/early-morning showers. Great food concession near the finish after the race, including waffles!
Edit: Added FR. Map name is Vífilsstaðahlíð, 1:10000 5m
Think I was almost to 1 when I bailed (uphill) to a trail to reattack; first place woman in F50+ took less than 5 minutes though many others took about 8 minutes; I was over 13. Other errors were small [was "smart"] but I won a few splits and finished 2nd of 5 starters with two DNF. Will update distance/add FR when we get home. Straight line = 4.2 km
Temps in low 50s; woods were wet from overnight/early-morning showers. Great food concession near the finish after the race, including waffles!
Edit: Added FR. Map name is Vífilsstaðahlíð, 1:10000 5m
12 PM
Note
"other errors were small", not smart... "Smart errors" -- an oxymoron if I ever heard one, if it made any sense.
Friday Jul 6, 2012 #
Event: Ice-O 2012
2 PM
Orienteering race (sprint) 28:38 [5] *** 3.78 km (7:34 / km) +10m 7:28 / km
spiked:17/19c shoes: Trail NB 706 9D # 2
Sprint in Reykjavik near a university and the Tjörnin (large pond --with webcam). Good run except for two near the end, one where I left the control the wrong direction and was on the side of the wrong building, and the next control which was a tricky one (you could see but not get to through a locked building). Lost maybe 1:45 total, most of that on 16 (1:25 or so lost). Third in F50+ of 7. Results Beautiful here and enjoying the 50's F temps (vs 85-90 at home).
7 PM
Note
Nominal length 3.0 km, negligible climb. Same course as Glen and Tom Strat.
ADDED: Glen commented that it included park-O, urban-O, and campus-O. Fun!!
Map name is Miðbær Háskóli Íslands, 1:5000, 2m contours. North lines slope to the NNW...
ADDED: Glen commented that it included park-O, urban-O, and campus-O. Fun!!
Map name is Miðbær Háskóli Íslands, 1:5000, 2m contours. North lines slope to the NNW...
Monday Jul 2, 2012 #
Exerc. Class 55:00 [1]
5-5-5 x 2. Let instructor know why I'll miss the next few. :-)
Sunday Jul 1, 2012 #
Event: WMOC 2012