Training Log Archive: JanetTIn the 31 days ending Oct 31, 2016:
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Sunday Oct 30, 2016 #
11 AM
Orienteering race 1:01:26 [3] 3.78 km (16:15 / km) +79m 14:43 / km
spiked:7/9c slept:7.0 shoes: Inov8 ORoc280-A 2013-08
HVO/DVOA dual meet at Silas Condict Co Park in Kinnelon NJ. Nominal dist 2.9 km.
Confusing terrain v mapping on the way to 4, so I didn't do well there. I was close but several downed trees were blocking my view so I climbed to a trail from which I could see the flag.
Confusing mapping near 6 and I walked by it but soon returned for not as much time lost.
Lots of rock underfoot made for slow going at least for me.
Beautiful day (a bit warm), mostly sunny and 70. 5th on Brown when I last looked (ahead of Svetlana F so more points for HVO. :-))
Confusing terrain v mapping on the way to 4, so I didn't do well there. I was close but several downed trees were blocking my view so I climbed to a trail from which I could see the flag.
Confusing mapping near 6 and I walked by it but soon returned for not as much time lost.
Lots of rock underfoot made for slow going at least for me.
Beautiful day (a bit warm), mostly sunny and 70. 5th on Brown when I last looked (ahead of Svetlana F so more points for HVO. :-))
Saturday Oct 29, 2016 #
2 PM
Walking 53:55 [3] 3.33 mi (16:11 / mi) +91m 14:55 / mi
shoes: 2015 Altra LP2.0-9 lime
Cloudy and 52...a typical fall day (this, or sunny and 52-55, is how I like my fall days).
From the P.O., up Pratt Road to Bachus
From the P.O., up Pratt Road to Bachus
3 PM
Note
Encountered a little girl (4-5?) on her front porch as I walked past who waved and said hi so I stopped to chat. She was dressed in camouflage and said she was going hunting. She had a small backpack and said that in it was a stuffed moose with floppy antlers. Her dad, also dressed in camo, came outside shiortly thereafter and I said goodbye and continued on my way.
The live in what's probably the smallest house in Malden Bridge along with two dogs. The house is sold every few years, listed at about the same price each time.
The live in what's probably the smallest house in Malden Bridge along with two dogs. The house is sold every few years, listed at about the same price each time.
Thursday Oct 27, 2016 #
Note
First snow of the season that's sticking, but still not much to write home about. Hope it doesn't stick around.
10 AM
Pilates class (rings) 50:00 [1]
slept:7.0
Started lying down and worked our way up to lunges with the ring, before moving back down to the mat.
11 AM
Walking (track) 34:26 2.2 mi (15:39 / mi)
shoes: Sauc. Grid Cohes.9 -a 8.5W
15:06/15:29/3:50 with a stretching break between the miles to loosen lower back.
Wednesday Oct 26, 2016 #
Exerc. Class 50:00 [1]
Good class, almost constant movement.
Tuesday Oct 25, 2016 #
10 AM
Pilates class (weights) 50:00 [1]
slept:7.0
With lots of upper body stuff as well.
11 AM
Walking (track) 34:14 2.2 mi (15:34 / mi)
15:09/15:28/3:36
Monday Oct 24, 2016 #
Exerc. Class 50:00 [1]
Sunday Oct 23, 2016 #
Event: WCOC Hurd State Park
11 AM
Orienteering 1:29:44 [3] *** 6.12 km (14:40 / km) +157m 13:00 / km
spiked:8/12c slept:6.5 shoes: Inov8 ORoc280-A 2013-08
Nice course by George W to get us around Hurd SP again. Nice day, too, sunny and low 50s with breeze and occasional gusts which had me just a tad worried about falling branches. SL, 5.1 km, on a 1:10000/5m map
1 was I think on a different boulder than the circled one, but visible from where it should have been... Fairly straight to 2-3-4, then decided for some reason to swing by 2 on the way to 5. I got too far down the hill and west, then had to climb back up. Along the way I saw what I thought was an unmarked mine (see next entry), not far from the E-W trail that goes by the others, but it's there west of the line (north of the purple dot), just really hard to see. That cost me as I had to climb several more contours than I intended to.
Slow to find the flag at 9 not knowing where on the cliff it was. More veg than I expected to 10, and it might have been faster to use the trail to 11 (I stayed east of the barberry/vertical green, below the steep hillside until it got less steep. Other "errors" marked by AP are basically because I'm very slow on climbs (12-finish). At least I never got too lost; 5 was my biggest boo-boo.
1 was I think on a different boulder than the circled one, but visible from where it should have been... Fairly straight to 2-3-4, then decided for some reason to swing by 2 on the way to 5. I got too far down the hill and west, then had to climb back up. Along the way I saw what I thought was an unmarked mine (see next entry), not far from the E-W trail that goes by the others, but it's there west of the line (north of the purple dot), just really hard to see. That cost me as I had to climb several more contours than I intended to.
Slow to find the flag at 9 not knowing where on the cliff it was. More veg than I expected to 10, and it might have been faster to use the trail to 11 (I stayed east of the barberry/vertical green, below the steep hillside until it got less steep. Other "errors" marked by AP are basically because I'm very slow on climbs (12-finish). At least I never got too lost; 5 was my biggest boo-boo.
Hiking 13:33 [1] 0.54 mi (25:06 / mi) +1m 24:55 / mi
shoes: Inov8 ORoc280-A 2013-08
To check out another mine (shown on the map with a boulder and a boulder cluster) that I went by on the way from 4-5. It confused me enough I tried to figure out the trails rather than just keeping on the line on my green course.
C • Mine 2
3 PM
Hiking 35:25 [1] 0.99 mi (35:47 / mi) +68m 29:31 / mi
shoes: Sauc.Shad-6000#8-2014H
Went to Gillette Castle SP, just to see it. I read some of Becks' blog post about it to Glen. We agree that it's pretty mental. ;-)
Then we took a short hike on the trails and saw some big trees (oaks).
Then we took a short hike on the trails and saw some big trees (oaks).
Hiking 15:35 [1] 0.36 mi (43:19 / mi) +12m 39:11 / mi
shoes: Sauc.Shad-6000#8-2014H
And we stopped at Devil's Hopyard SP on the way back north, and hiked down by the waterfalls to the covered bridge and back th other side. I forgot to turn on my watch until near the end.
Saturday Oct 22, 2016 #
11 AM
Yoga (Billy) 1:00:00 [1]
slept:7.0
Ankle behaving itself a bit better this morning when I did a test/warmup walk before class on the track (3 laps).
Pleased that it did well during the standing flow of crane-warrior3-warrior1-warrior2-reverse warrior-side angle pose-and back through w2-w1-w3-crane.
Other stuff was done sitting or lying down. Extended corpse pose at the end was uncomfortable after about a minute...
Pleased that it did well during the standing flow of crane-warrior3-warrior1-warrior2-reverse warrior-side angle pose-and back through w2-w1-w3-crane.
Other stuff was done sitting or lying down. Extended corpse pose at the end was uncomfortable after about a minute...
Friday Oct 21, 2016 #
4 PM
Walking (track) warm up/down 2:18 [3]
slept:6.5 shoes: Sauc. Grid Cohes.9 -a 8.5W
Started on the track until my left ankle which was feeling odd this morning said "no way." 2 laps.
Fitness equipment (elliptical) 27:02
shoes: Sauc. Grid Cohes.9 -a 8.5W
Elliptical felt better. No program. Saw 155 strides/min and a high HR of 130, so an okay effort. Sweated more than I would have done walking, even with the fan on.
Thursday Oct 20, 2016 #
10 AM
Pilates class (bands) 50:00 [1]
As a longtime member of the "it hurts to kneel club," I've learned a number of modifications to Pilates moves/exercises, and instructor Mary doesn't mind and actually always suggests modifications for most moves anyways in case there are any beginners in class. Others dealing with knee injuries or problems have looked to me to see what I do. :-)
Sometimes the modifications are harder (on other muscle groups) than the original. One exercise that the class does on hands and knees, extending a knee behind while pressing on the band, is so much harder if you try to do it standing (leaning over some to try to get the same angle) because the opposite hamstring gets worked more (than when kneeling).
Sometimes the modifications are harder (on other muscle groups) than the original. One exercise that the class does on hands and knees, extending a knee behind while pressing on the band, is so much harder if you try to do it standing (leaning over some to try to get the same angle) because the opposite hamstring gets worked more (than when kneeling).
Wednesday Oct 19, 2016 #
Exerc. Class 50:00 [1]
Tuesday Oct 18, 2016 #
10 AM
Pilates class (weights) 50:00 [1]
Lots of upper and lower body (instructor didn't get her run in this morning, so making us work harder?). Shoulder a bit sore after.
11 AM
Fitness equipment (elliptical) 4:00 [3]
shoes: Sauc. Grid Cohes.9 -a 8.5W
Started on elliptical (hills) but quads weren't ready (Pilates? Or two orienteering days this past weekend?).
Walking (track) 35:20 2.2 mi (16:04 / mi)
shoes: Sauc. Grid Cohes.9 -a 8.5W
15:47/15:39/3:54
Only a few people on the track today, which was nice.
Only a few people on the track today, which was nice.
Monday Oct 17, 2016 #
Exerc. Class 50:00 [1]
slept:6.5
5-5-5 (x2), a nice mix.
Sunday Oct 16, 2016 #
Event: Nobscot Reservation
Note
Bee sting area hurt still in the middle of the night, but by morning seemed manageable especially if I took something to dull the pain, which I did before running. Between the painkiller and taping my foot (which I do regularly anyway, for arch support) I didn't notice my swollen foot while on the course; it's just a bit sore now. I don't remember bee stings on the foot being so painful...this one got me good.
11 AM
Orienteering race 1:15:56 [4] 5.74 km (13:13 / km) +140m 11:47 / km
spiked:13/16c shoes: Inov8 ORoc280-A 2013-08
NEOC Nobscot Green course, nominally 4.9 km, 235m climb*
Partly cloudy and a bit warmer than yesterday, probably low 60s.
* Map was labeled 1:10000 / 3m contours, and I think climb was calculated as if the contours were 5m. Climbs were not as steep as yesterday's and there was more trail running available so I was faster overall.
Hard to read the map around start and the first leg was short so I ended up going wide to the left (following some streamers)...d'oh. I had other people going into most of the controls from 6 to 10 which saved me a few seconds or more (esp. 6, 7, 9, 10). Navigated on my own to 11 and ended up heading to the larger, lower cliff before correcting. I did well on the long leg to 13, until the very end where I was too far left after leaving the trail near the junction and corrected. Fine the rest of the way, with a "boost" on the trail run near the end where I pushed it trying to outrun Nancy. :-) That section on the trail between 15 and 16 was probably the fastest I've run (even though not a very long distance) since last year. Finish was up a short hill and I had to walk and catch my breath after punching.
10/23, 4th of the females when we left, with young ladies ahead of me (Pia, Katia, Wendy J.).
Partly cloudy and a bit warmer than yesterday, probably low 60s.
* Map was labeled 1:10000 / 3m contours, and I think climb was calculated as if the contours were 5m. Climbs were not as steep as yesterday's and there was more trail running available so I was faster overall.
Hard to read the map around start and the first leg was short so I ended up going wide to the left (following some streamers)...d'oh. I had other people going into most of the controls from 6 to 10 which saved me a few seconds or more (esp. 6, 7, 9, 10). Navigated on my own to 11 and ended up heading to the larger, lower cliff before correcting. I did well on the long leg to 13, until the very end where I was too far left after leaving the trail near the junction and corrected. Fine the rest of the way, with a "boost" on the trail run near the end where I pushed it trying to outrun Nancy. :-) That section on the trail between 15 and 16 was probably the fastest I've run (even though not a very long distance) since last year. Finish was up a short hill and I had to walk and catch my breath after punching.
10/23, 4th of the females when we left, with young ladies ahead of me (Pia, Katia, Wendy J.).
Saturday Oct 15, 2016 #
Event: EMPO - Switzkill Farm
11 AM
Orienteering race 1:34:00 [4] 5.49 km (17:08 / km) +143m 15:10 / km
spiked:14/16c slept:7.0 shoes: Inov8 ORoc280-A 2013-08
EMPO meet by Sue and Phil on the south side of Berne (i.e., even higher up in the hills). We took a roundabout way to get there and saw some pretty impressive hill town homes.
Nominally 4.7 km, 165m climb Red course (all the cool kids in EMPO did this course)
Sunny and probably about 50 when we started; 60 when we left. I'm not counting as spikes #7 where I climbed too far up the side slope (to where all the other cliffs were) and had to drop back down most of a contour to the foot of the 2.5m cliff with flag (Janet F was coming straight up to it from below); and #12 where I dropped to the stream early and was drawn off by an unmapped reentrant (looking for a depression near a rocky stream bed). Not much time lost either time. Heard tales of woe from some others who wandered off the map...
My unfortunate AOWN moment was when I was pulling up my pants while changing, inside the car... I put my weight on my feet to lift my rear and felt an awful pain on the bottom of my right foot. Turns out a bee had gotten in and I stepped on it; had to pull out a stinger. Sad for the bee who didn't look too well afterwards; happy for me we had a cooler with an ice pack (and that I'm not allergic). Foot still sore a couple of hours later.
Nominally 4.7 km, 165m climb Red course (all the cool kids in EMPO did this course)
Sunny and probably about 50 when we started; 60 when we left. I'm not counting as spikes #7 where I climbed too far up the side slope (to where all the other cliffs were) and had to drop back down most of a contour to the foot of the 2.5m cliff with flag (Janet F was coming straight up to it from below); and #12 where I dropped to the stream early and was drawn off by an unmapped reentrant (looking for a depression near a rocky stream bed). Not much time lost either time. Heard tales of woe from some others who wandered off the map...
My unfortunate AOWN moment was when I was pulling up my pants while changing, inside the car... I put my weight on my feet to lift my rear and felt an awful pain on the bottom of my right foot. Turns out a bee had gotten in and I stepped on it; had to pull out a stinger. Sad for the bee who didn't look too well afterwards; happy for me we had a cooler with an ice pack (and that I'm not allergic). Foot still sore a couple of hours later.
Thursday Oct 13, 2016 #
10 AM
Pilates class (weights) 50:00 [1]
Right hip tight and sore this morning and didn't get much better through the class. Did some extra stretching after class too. No other exercise after, and tomorrow may be a rest day too (with O scheduled on Saturday).
Wednesday Oct 12, 2016 #
Exerc. Class 50:00 [1]
Steps and weights
2 PM
Walk/Jog (dirt trails) 59:33 [3] 3.32 mi (17:56 / mi) +106m 16:19 / mi
New Saucony trail shoes, as yet unlisted
Hand Hollow Consevatiown Area in West Lebanon/East Chatham. Jogged downhills and flats, and walked anyplace there were a lot of roots protruding (and up hills) Gorgeous day with sun and temps in the 60s.
Hand Hollow Consevatiown Area in West Lebanon/East Chatham. Jogged downhills and flats, and walked anyplace there were a lot of roots protruding (and up hills) Gorgeous day with sun and temps in the 60s.
Tuesday Oct 11, 2016 #
10 AM
Pilates class (balls) 55:00 [1]
slept:7.0
Worked with the large squishy balls.
11 AM
Fitness equipment (elliptical) 24:34 [3]
shoes: Sauc. Grid Cohes.9 -a 8.5W
1.05 distance units. Started out on hills--level 2 but backed off to level 1. Good workout and knee didn't seem too bothered by it.
Walking (track) 19:22 1.2 mi (16:08 / mi)
shoes: Sauc. Grid Cohes.9 -a 8.5W
Around and around and around....
Monday Oct 10, 2016 #
Exerc. Class 50:00 [1]
slept:7.0
10-10-10 class today (plus warm up and cool down/stretching). Right hip continues to be tight/sore.
Sunday Oct 9, 2016 #
Event: WCOC Paugussett State Park
Note
slept:6.5
Had a great visit with kids and grandson yesterday. Today we're at Paugussett... I decided to stay in the nice dry car rather than run around a map I'd have trouble reading in the steady rain (and mid 50s). Waiting for Glen to return...kudos to all the brave folks who went out!
Friday Oct 7, 2016 #
11 AM
Walking (paved roads) 1:10:21 [3] 4.16 mi (16:55 / mi) +87m 15:53 / mi
slept:7.0 shoes: Sauc.Shad-6000#8-2014H
Around the "south block." Sunny and 70, and a beautiful fall day. Starting to see color changes in the maples, but I'm not sure they will hang around for very long because it has been sooooo dry the past couple of months.
Thursday Oct 6, 2016 #
10 AM
Pilates class (bands) 50:00 [1]
slept:6.5
Good class focusing on legs.
11 AM
Walking (track) 16:03 [3] 1.0 mi (16:03 / mi)
shoes: Sauc. Grid Cohes.9 -a 8.5W
First mile, while I considered whether to jog or not.
Walk/Jog (indoor track) 14:03 [3] 1.0 mi (14:03 / mi)
shoes: Sauc. Grid Cohes.9 -a 8.5W
Mile where I jogged a lap, walked a lap x7 (14.5 laps to a mile).
Walking warm up/down 3:38 [1] 0.2 mi (18:10 / mi)
shoes: Sauc. Grid Cohes.9 -a 8.5W
Cool down.
Tuesday Oct 4, 2016 #
1 PM
Hiking 2:00:12 [2] 7.34 km (16:23 / km) +62m 15:43 / km
shoes: 2015 Altra LP2.0-9 lime
On the way north from Delaware we stopped near the corner of where the arc of northern Delaware meets the Mason-Dixon line (appropriately named arc corner) and hiked to the monument marking it. Then we continued hiking, to a marker indicating where the N-S border of Delaware/Maryland meet Pennsylvania. Both of these were near White Clay Creek state park north of Newark, DE. Overcast and mid 60s. Lots of vines in the woods (including mile-a-minute) though there were some more open areas. Large oaks, tulip poplars, and beeches were the main overstory.
Monday Oct 3, 2016 #
12 PM
Walking 2:04:50 [3] 8.03 km (15:33 / km) +8m 15:28 / km
slept:7.0 shoes: 2015 Altra LP2.0-9 lime
Gordon Pond Trail at Cape Henlopen State Park in Delaware, from Herring Point, and back via the beach. Legs tired at the end. Among other AOWN moments, I saw a small snapping turtle (2-3" shell length?) and an immature great blue heron (I think).
Saturday Oct 1, 2016 #
12 PM
Orienteering race 1:16:30 [3] *** 4.43 km (17:17 / km) +157m 14:41 / km
spiked:10/11c slept:7.0 shoes: Inov8 ORoc280-A 2013-08
HVO Westmoreland Sanctuary. Three shorter courses or Brown (3.3 km) or Red (5.8 km). Red looked hilly so I went on Brown which had plenty of climb too. Missed on #3 and spent extra time in woods higher up than necessary (misidentified the wide reentrant...).
Between that extra wandering and the wide right route I took (intentionally) from 5-6, I suppose that accounts for a km extra covered. Short distance between 10 and 11 was blocked by a fairly large downed tree which was difficult for me to cross (too high to just sit on to swing my legs over, but there was a branch I could use to pull myself up and over).
Between that extra wandering and the wide right route I took (intentionally) from 5-6, I suppose that accounts for a km extra covered. Short distance between 10 and 11 was blocked by a fairly large downed tree which was difficult for me to cross (too high to just sit on to swing my legs over, but there was a branch I could use to pull myself up and over).