Training Log Archive: JanetTIn the 31 days ending Oct 31, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||
| 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 | We | |||||||||||||||||||||||||||||||||||
Wednesday Oct 31, 2012 #
Exerc. Class 55:00 [1]
Halloween version exercise class, complete with Monster Mash and Thriller music to exercise to. Instructor dressed for the occasion, but the rest of us fuddy duddies didn't. :-)
Tuesday Oct 30, 2012 #
Note
Didn't have any news that the schools were closed in East Greenbush so didn't think to call the Y to see if they were open.
Turns out they closed Monday afternoon intending to be closed today too. Ooops. Did some errands in East Greenbush anyway while I was there, then drove down to the Hudson River to look at the whitecaps. It didn't look like the water level was much higher than a normal high tide (yes, tides come up to Troy and the first Erie Canal/Champlain Canal lock), though it was probably pretty high during last night's high tide.
Glad that the storm's impact isn't as bad as they predicted it could have been, at least in our area. The MD/DE/NJ/NY coasts, on the other hand...
Turns out they closed Monday afternoon intending to be closed today too. Ooops. Did some errands in East Greenbush anyway while I was there, then drove down to the Hudson River to look at the whitecaps. It didn't look like the water level was much higher than a normal high tide (yes, tides come up to Troy and the first Erie Canal/Champlain Canal lock), though it was probably pretty high during last night's high tide.
Glad that the storm's impact isn't as bad as they predicted it could have been, at least in our area. The MD/DE/NJ/NY coasts, on the other hand...
Monday Oct 29, 2012 #
Exerc. Class 55:00 [1]
New session; big class. Just enough room to move around, though I keep ending up next to ladies who like to expand their "spot" my way (watch those flying hands, ladies!).
Sunday Oct 28, 2012 #
10 AM
Orienteering race (long) 1:31:38 [4] *** 6.08 km (15:05 / km) +135m 13:34 / km
spiked:10/11c slept:8.0 shoes: Jala Jukola Spider 6 #2
"Classic" Brown on Huntington SP map, set by Becks (and family :-)). Lots of opportunity for steep climbs (#6) which I took advantage of. Took the trail route around from 6 to 7, including the one by the N-S large marsh. Think I would've been a bit faster 5-6 dropping SE to the large trail instead of NE to the pipeline (for the first hill), but that looked less interesting. ;-) Managed to stay on track pretty much the whole way; counted #7 as non-spike because I had other people around leading the way in; not sure that I wouldn't have spent more time here otherwise. (AP shows a time loss 7-8, but my shoe pulled off on a stick and I had to take some time to untie it, fit it back on, and retie it.)
EDIT: Added FR track. Straight line distance 4.8 km.
Thanks to WCOC for some good races this weekend.
EDIT: Added FR track. Straight line distance 4.8 km.
Thanks to WCOC for some good races this weekend.
Running (dirt) warm up/down 6:00 [3] 0.7 km (8:34 / km)
shoes: Jala Jukola Spider 6 #2
Jogging to the remote start. Didn't time myself but did look at the watch and estimated the time I took.
Saturday Oct 27, 2012 #
10 AM
Orienteering race (sprint) 29:08 [5] *** 3.58 km (8:09 / km) +34m 7:47 / km
spiked:11/11c shoes: Jala Jukola Spider 6 #3
Sprint A at Bethel Schools complex in CT. Just ran one sprint (the longer one, with a few woods legs), because I was planning on also doing a middle at Paugussett in the afternoon. Not a bad run, maybe a couple of better route choices were available, but no major mess-ups (like last week). 2.5 km straight line.
EDIT: Added FR track. Weather was decent, mid-upper 50s and overcast but comfortable.
EDIT: Added FR track. Weather was decent, mid-upper 50s and overcast but comfortable.
1 PM
Orienteering race (middle) 1:22:10 [3] *** 5.07 km (16:12 / km) +151m 14:06 / km
spiked:8/10c shoes: Jala Jukola Spider 6 #3
Ugh. Wait, I take that back. I did well on the first four controls, keeping track of where I was. Then leg 5 got into the detailed hilly/pond-y area and I got messed up (again--this area got me last time here too). As I was heading east to try to relocate I noted a control flag in a reentrant and went to check in case it was my 8... It was, and I was able to get to 5 from there. Tried to be careful to 6 but turned left instead of right at the cliff line and found 7 first. Had one of the best times 6-7 and 7-8, anyway, since I'd been to them both before. :-) Got offline again to 9 but knew pretty much which way to go once I got to the trail. Trail run most of the way to 10, and in. Glad that's done. 3.5 km straight line.
EDIT: Added FR track. Weather similar to the morning; mid 50s and overcast. Nice chatting with folks before and after the race, too.
EDIT: Added FR track. Weather similar to the morning; mid 50s and overcast. Nice chatting with folks before and after the race, too.
Thursday Oct 25, 2012 #
10 AM
Pilates class 55:00 [1]
Using the balls today. Some ab muscles still sore from Tuesday's efforts. Good class.
11 AM
Fitness equipment (elliptical) 23:13 [3]
shoes: Sauc.Shad.6000#7-2012H
Hill interval level 3, 1.03 mi. Tired legs.
Then adductors, pulldowns, and some leg presses (80#)
Then adductors, pulldowns, and some leg presses (80#)
Wednesday Oct 24, 2012 #
1 PM
Walking 30:47 [3] 2.0 mi (15:23 / mi)
shoes: Saucony Shadow 6000 #6 - H
Mailed an envelope at the P.O. and then walked as far as the mile-from-home point and back.
Tuesday Oct 23, 2012 #
10 AM
Pilates class 55:00 [1]
Weights only.
11 AM
Running (treadmill) warm up/down 8:47 [3] 0.75 mi (11:43 / mi)
shoes: Sauc.Shad.6000#7-2012H
Treadmill warmup at .5% incline, watching (but not listening to) MSNBC.
Running (track) intervals (indoors) 13:03 1.07 mi (12:12 / mi)
shoes: Sauc.Shad.6000#7-2012H
3 x intervals on Y track. Haven't done intervals in a while and my left hamstring was more noticeable after three repeats so I stopped then. No need to push harder right now. Aimed for about 2:01 per fast interval, and was a bit slower at 2:03, 2:03, 2:04.
Walking warm up/down (indoor track) 8:01 [2] 0.5 mi (16:02 / mi)
shoes: Sauc.Shad.6000#7-2012H
Sunday Oct 21, 2012 #
9 AM
Orienteering (sprint) 30:25 [5] *** 1.9 km (16:01 / km) +38m 14:33 / km
spiked:13/15c shoes: Jala Jukola Spider 6 #3
PEEC, temp in the mid 50s and sunny. Super weather for sprinting, and for spectating the elite relays later on.
Great sprint --- uh, all except for number 12, of course. :-) 4th NA, 6th in class for the day, amazingly.
Track includes extra standing around after the race because I forgot to turn off the watch. Sprint time was 30:25, straight line distance 1.9 km.
Great sprint --- uh, all except for number 12, of course. :-) 4th NA, 6th in class for the day, amazingly.
Track includes extra standing around after the race because I forgot to turn off the watch. Sprint time was 30:25, straight line distance 1.9 km.
Saturday Oct 20, 2012 #
10 AM
Orienteering race (Long) 1:21:23 [4] **** 5.58 km (14:35 / km) +209m 12:17 / km
spiked:11/13c shoes: Jala Jukola Spider 6 #2
Brown C Long on Egypt Mills map, 1:10000. No rain today! Wet woods but not bad at 10:30 and perfect temp in upper 50s.
Took it slow and careful again; got too far right on the hillside to 2 (looking for nice woods) and circled around it, but okay. Number 10 was again my big error but I relocated well once I knew I wasn't where I should have been. Up to knees in 1st stream Xing then fell in swamp before 2; two more falls rounded out the day. Apparently others had trouble cleanly crossing the swamp there too.
Updated, added FR. Really enjoyed the change-up (middle type legs) from 4-8 and was able to move well to them. #9 was almost too easy; a cliff (waterfall?) on a stream not far from a trail. But it set up the hill climb before 10 and possibilities of oxygen debt. As it turned out I might have done better contouring around the hill, but I thought I could go straight and do well. Oh well.
Straight line distance, 4.7 km (190m). Finished 5th overall, third NA, good enough for a bronze medal (but no mug). :-) Becks's mom beat me.
Took it slow and careful again; got too far right on the hillside to 2 (looking for nice woods) and circled around it, but okay. Number 10 was again my big error but I relocated well once I knew I wasn't where I should have been. Up to knees in 1st stream Xing then fell in swamp before 2; two more falls rounded out the day. Apparently others had trouble cleanly crossing the swamp there too.
Updated, added FR. Really enjoyed the change-up (middle type legs) from 4-8 and was able to move well to them. #9 was almost too easy; a cliff (waterfall?) on a stream not far from a trail. But it set up the hill climb before 10 and possibilities of oxygen debt. As it turned out I might have done better contouring around the hill, but I thought I could go straight and do well. Oh well.
Straight line distance, 4.7 km (190m). Finished 5th overall, third NA, good enough for a bronze medal (but no mug). :-) Becks's mom beat me.
Friday Oct 19, 2012 #
12 PM
Orienteering race (middle) 45:53 [4] **** 3.24 km (14:10 / km) +99m 12:17 / km
spiked:11/14c shoes: Jala Jukola Spider 6 #3
Adams Creek map, Brown C Middle course, straight line 2.9, 75m climb
Excellent challenge, vegetation a bit reminiscent of Lynn Woods in CSU land. Rain just before start made my glasses useless (but I can see distance okay and had a magnifier for the map), so the plan was to stay slow enough to read the map and simplify. I did that consciously for the longer legs; shorter legs were more 'check compass and go.' Biggest error was on 10, I let myself be distracted (relocated from 12) and a smaller error on 13 as I skirted the edge of the clearing before seeing that the reentrant was still back in the woods. Good enough for 3rd F55 and 2nd NA! Lots of folks had bigger problems today than I did. (AP split analysis says just under 2 minutes of error.)
Excellent challenge, vegetation a bit reminiscent of Lynn Woods in CSU land. Rain just before start made my glasses useless (but I can see distance okay and had a magnifier for the map), so the plan was to stay slow enough to read the map and simplify. I did that consciously for the longer legs; shorter legs were more 'check compass and go.' Biggest error was on 10, I let myself be distracted (relocated from 12) and a smaller error on 13 as I skirted the edge of the clearing before seeing that the reentrant was still back in the woods. Good enough for 3rd F55 and 2nd NA! Lots of folks had bigger problems today than I did. (AP split analysis says just under 2 minutes of error.)
1 PM
Walking 15:00 [1]
shoes: Jala Jukola Spider 6 #3
Walked from parking in the big field near the river at Dingman's Campground to the bus pickup (timed on my FR), then estimated time from bus dropoff to arena (to drop off dry clothes for after) and from there to start.
No rain until just before we started...
No rain until just before we started...
Thursday Oct 18, 2012 #
10 AM
Pilates class 55:00 [1]
No tools; modified a few exercises.
11 AM
Walking hills (treadmill) 36:54 2.5 mi (14:46 / mi)
shoes: Sauc.Shad.6000#7-2012H
"Hills" on the treadmill, going from 0.5% up to 3% incline.
Adductors and pulldowns (9).
Adductors and pulldowns (9).
Wednesday Oct 17, 2012 #
Exerc. Class 55:00 [1]
...where I was missed (and therefore talked about) on Monday. :-)
Tuesday Oct 16, 2012 #
10 AM
Pilates class 55:00 [1]
slept:8.0
Pilates using bands. Several newbie guys in class (one younger; one older), but it's mostly women of all shapes, sizes, and ages (with strong abs!).
11 AM
Fitness equipment (elliptical) 25:00 [3]
shoes: Sauc.Shad.6000#7-2012H
Hill interval level 3 until my feet objected (leg muscles are fine with this). 1.15 mi
Adductors and pulldowns
Adductors and pulldowns
Walking (indoor track) 14:57 [3] 1.0 mi (14:57 / mi)
shoes: Sauc.Shad.6000#7-2012H
And a spin around the track because I didn't do my whole planned elliptical workout.
Saturday Oct 13, 2012 #
Event: Chinatown Street Scramble
Event: HVO: Ward Pound Ridge
10 AM
Orienteering (Street scramble) 2:37:27 [2] **
spiked:8/9c shoes: Saucony Shadow 6000 #6 - H
In San Francisco area for a meet-up with online quilting friends (met each other through an online listserv re:quilting in the late 90s and have had a number of get-togethers since). I discovered that Get Lost!! was organizing a Street Scramble on the Sarurday and asked if any of the attendees would want to join me on a team to try out the urban scavenger hunt. The two ladies visiting from Perth, Australia, were quite game, and two others (one from Austin TX, one from Victoria, BC) also joined as teams could have up to 5 members. Our priority was not to collect the most points; we just wanted to have fun, and were very successful at that. We found 9 checkpoints and (I presume) answered all the multiple choice questions properly.
Preliminary Results (we were the Intrepid Magpies International team)
Preliminary Results (we were the Intrepid Magpies International team)
1 PM
Note
GhettoTrack (as iansmith calls it), since my FR battery died before I could use it.
Our route, for the most part (clockwise from park at Powell and John Streets; we went down one or two alleys/walkways not included in the Gmap application), with a stop at the Starbucks at Clay and Battery. :-)
Our route, for the most part (clockwise from park at Powell and John Streets; we went down one or two alleys/walkways not included in the Gmap application), with a stop at the Starbucks at Clay and Battery. :-)
Friday Oct 12, 2012 #
4 PM
Walking (Sidewalk) 38:25 [3]
shoes: Saucony Shadow 6000 #6 - H
In Santa Clara, CA, from the Convention Center (where PIQF is > quiltfest.com) is back to the hotel, with D who's from Vancouver island in BC. :-) And is 13 years younger. Close to 2.5 miles judging by the time.
This was after about 4.5 hours on my feet at the quilt show....
This was after about 4.5 hours on my feet at the quilt show....
Wednesday Oct 10, 2012 #
Exerc. Class 55:00 [1]
Good class; hips sore and legs tired. Gotta keep stretching!
Tuesday Oct 9, 2012 #
10 AM
Pilates class 55:00 [1]
No tools.
11 AM
Fitness equipment (elliptical) 40:00 [3]
shoes: Sauc.Shad.6000#7-2012H
Yay! Stuck it out for the whole 40 minutes, AND pushed it so my heart rate was above 125 most of the time (max I saw was about 138 as gauged by the machine). 1.72 mi
Adductors and pulldowns, but not a full set.
Adductors and pulldowns, but not a full set.
9 PM
Note
As of today, there are 13 registered for F55+ at the NAOC event.
A much smaller class than F50+ or F60+, by the way.
A much smaller class than F50+ or F60+, by the way.
Monday Oct 8, 2012 #
Event: EMPO - Dwaas Kill
Note
Score O Map
QuickRoute
Mistake at 17 was finding the man-made X but not seeing that the flag was hung on the opposite side of the large downed tree mess to the west of it (15-20m away; flag not visible from the X), so I went back to double-check I was in the right reentrant/stream bed, then climbed up and around the downed tree. Dunno what he was thinking when he hung that one...
Flag at 15 was hung at the east edge of the circle, in the next-over reentrant. My errors were at 16 (checked out some unmapped reentrants), 17 (see above), and 21 (found other unmapped ditches on the way; and went through the 7' tall reeds in the marsh SE of 22 along the way rather than finding the way around to the N or going out to the road...).
QuickRoute
Mistake at 17 was finding the man-made X but not seeing that the flag was hung on the opposite side of the large downed tree mess to the west of it (15-20m away; flag not visible from the X), so I went back to double-check I was in the right reentrant/stream bed, then climbed up and around the downed tree. Dunno what he was thinking when he hung that one...
Flag at 15 was hung at the east edge of the circle, in the next-over reentrant. My errors were at 16 (checked out some unmapped reentrants), 17 (see above), and 21 (found other unmapped ditches on the way; and went through the 7' tall reeds in the marsh SE of 22 along the way rather than finding the way around to the N or going out to the road...).
11 AM
Orienteering (Score O) 1:27:05 [4] *** 5.63 km (15:28 / km) +162m 13:31 / km
spiked:16/19c slept:8.0 shoes: Jala Jukola Spider 6 #3
Local club meet on an expanded map (it should probably have been left as it was...). Chose the score O rather than Green or Red because those *promised* you'd get wet at least up to your knees. And I suspected the relatively flat marshy area added wouldn't be much fun. The rest of the map (original part) is more fun (especially as a sprint venue) with lots of trail junctions in open woods and a stream bottom with lots of side reentrants to keep you guessing. Started with the highest point-value controls and worked my way around the outside then in towards the lower value controls in the middle (high trail density) area. Got all but three of the score O controls; a 1-pointer I had time for, and two 3-pointers in the muck by the stream. 53 of a possible 60 pts in 90 minutes.
A couple of the flags were not hung where marked but I did find them. A B. Jameson production.
1:10,000/2.5m map, temps in mid 50s and partly sunny. Pretty nice for running, actually. Added FR track. Map and QR to come.
A couple of the flags were not hung where marked but I did find them. A B. Jameson production.
1:10,000/2.5m map, temps in mid 50s and partly sunny. Pretty nice for running, actually. Added FR track. Map and QR to come.
Sunday Oct 7, 2012 #
Event: Hudson Highlander XVII
4 PM
Walking 54:53 [3] 3.2 mi (17:09 / mi) +105m 15:34 / mi
shoes: Saucony Shadow 6000 #6 - H
"North block" with Rob; overcast and low to mid 50s. We walked this counter-clockwise which I think has slightly gentler climbs than vice versa.
Sometimes this loop measures as 3.2+ miles...
Sometimes this loop measures as 3.2+ miles...
Friday Oct 5, 2012 #
Note
(rest day)
With Rob, worked on dividing some of the irises in the garden (way overdue for division). Dug up quite a few and replanted 4 corms, plus 2 new bearded iris I bought at Home Depot the other day, plus some scilla. I'll take the spare corms to my exercise class and see if folks there want any; otherwise they'll be tossed in the woods.
In the lawn not far from the driveway (after all these cool, dreary, rainy days), saw some Boletus badius (I think; definitely pored rather than gilled; reddish above and on stem, yellow in the pore area).
In the lawn not far from the driveway (after all these cool, dreary, rainy days), saw some Boletus badius (I think; definitely pored rather than gilled; reddish above and on stem, yellow in the pore area).
Thursday Oct 4, 2012 #
10 AM
Pilates class 55:00 [1]
Used elastic bands. It's raining again. Looking forward to seeing a bit of sun tomorrow.
Today's the 25th anniversary of the snowstorm of 1987 which was comparable to the Snowpocalypse of 2011 in CT except even earlier in the month. We had about 12" of snow and were without power for 4-1/2 days here; some places for longer. Our first major multi-day outage; we still don't own a generator (we're tough). :-)
Today's the 25th anniversary of the snowstorm of 1987 which was comparable to the Snowpocalypse of 2011 in CT except even earlier in the month. We had about 12" of snow and were without power for 4-1/2 days here; some places for longer. Our first major multi-day outage; we still don't own a generator (we're tough). :-)
11 AM
Fitness equipment (elliptical) 30:00 [2]
shoes: Sauc.Shad.6000#7-2012H
Planned 45 minutes but knees were hurting so stopped at 30. 1.3 mi
Adductors, pulldowns, leg presses.
Adductors, pulldowns, leg presses.
Wednesday Oct 3, 2012 #
Exerc. Class 55:00 [1]
Included stepping this week. Crowded class.
Tuesday Oct 2, 2012 #
10 AM
Pilates class 55:00 [1]
Weights for some moves. Hardest was the rollover (without weights). Modified the plank-with-front-row since that was similar to the move that killed my shoulder last week.
11 AM
Walking (indoor track) 13:54 [3] 1.0 mi (13:54 / mi)
shoes: Saucony Shadow 6000 #6 - H
After some internal debate and influenced by the fact that I left my iPod nano on the charger in the car, I walked a mile on the track; a couple of short half-lap jogs put me under 14 minutes.
Also, adductors, pulldowns, and leg presses (80#) on machines.
Also, adductors, pulldowns, and leg presses (80#) on machines.
Monday Oct 1, 2012 #
Exerc. Class 55:00 [1]
Owwww. Right hip area vey tight and sore from the activity this weekend. Took a LONG time to unbind during the warmup and still isn't feeling totally loosened.
Other body parts generally good, though. Just need to keep on with it.
Other body parts generally good, though. Just need to keep on with it.