Training Log Archive: JanetTIn the 31 days ending May 31, 2017:
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Wednesday May 31, 2017 #
6 PM
Orienteering race 27:36 *** 2.75 km (10:02 / km) +62m 9:01 / km
ahr:144 max:164 spiked:12/12c shoes: Inov8 ORoc280-B 2013-10
Sprint #2 first.
After several iffy afternoons weather-wise, today was warm and sunny; about 77 when we ran.
Thanks to Sandy and crew for putting on this event!
After several iffy afternoons weather-wise, today was warm and sunny; about 77 when we ran.
Thanks to Sandy and crew for putting on this event!
Orienteering race 22:19 *** 2.27 km (9:50 / km) +43m 9:00 / km
ahr:151 max:166 spiked:11/12c shoes: Inov8 ORoc280-B 2013-10
Sprint #1 second.
Oops...missed control 10. Just one of those things. Probably would have had a similar time if I'd done the course right.
Oops...missed control 10. Just one of those things. Probably would have had a similar time if I'd done the course right.
Monday May 29, 2017 #
3 PM
Running (rail trail) 54:00 3.84 mi (14:04 / mi) +29m 13:45 / mi
ahr:133 max:152 shoes: Sauc TriumphISO-silver/gr/blue
Saucon Rail Trail, from Reading Dr parking area. Overcast and ~60, but no rain. Crushed gravel surface.
Last half mile was walking/cool down, but most was running/jogging so I'm leaving it. First mile in ~12:30; a far cry from when I used to do training runs at 10:00/mi pace. But it's progress from last year. Knee complained but I ran through it.
Last half mile was walking/cool down, but most was running/jogging so I'm leaving it. First mile in ~12:30; a far cry from when I used to do training runs at 10:00/mi pace. But it's progress from last year. Knee complained but I ran through it.
Sunday May 28, 2017 #
3 PM
Walking 32:16 2.03 mi (15:54 / mi) +31m 15:10 / mi
ahr:109 max:133 shoes: Sauc TriumphISO-silver/gr/blue
Mid 70s and overcast, but no rain.
Wednesday May 24, 2017 #
Note
A tree in the corner of the field near where we parked was in full bloom a week or so ago and I was curious about what kind it is. I was able to collect a flower (purple and similar shape to a foxglove) and a spent seed pod, and confirmed it's this.
3 PM
Hiking 1:10:06 [2] 3.23 mi (21:42 / mi) +134m 19:14 / mi
shoes: Sauc TriumphISO-silver/gr/blue
Walking Purchase trails in Fountain Hill, from the Dodson Park parking area. Used a bike trail map that resembles reality slightly more so than the Lehigh Parks map, but still ended up on trails that don't exist on either map. Went downhill to start and uphill to finish, so all was good and I eventually hit a trail I'd been on that I was pretty sure would take me back to parking. :-)
A nice day to explore; about 70 and partly sunny. Eyes were dilated earlier in the day so I took sunglasses along but didn't need them in the woods, just in the open field near parking.
A nice day to explore; about 70 and partly sunny. Eyes were dilated earlier in the day so I took sunglasses along but didn't need them in the woods, just in the open field near parking.
Walking 32:26 [1] 0.74 mi (43:50 / mi) +17m 40:57 / mi
shoes: Sauc TriumphISO-silver/gr/blue
Big Rocks Park in Allentown, on the ridge between where we live and Allentown and near the TV towers and other towers visible from our sunroom windows. As Glen had seen in reviews, most of the large boulders had been graffitied. Somewhat impressive (think Surebridge cliff standards) but I don't need to go back.
Monday May 22, 2017 #
Yoga 50:00 [1]
Focus on balance, so we did some half-moon poses and toe stands among other things.
Sunday May 21, 2017 #
Event: WCOC Osbornedale State Park
11 AM
Orienteering race (score O) 1:24:40 *** 3.51 mi (24:07 / mi) +216m 20:15 / mi
ahr:132 max:164 spiked:17/17c shoes: Inov8 ORoc280-A 2013-08
Fun event on a great map. Yes, barberry is starting to take over here and there, but in other places the woods are open and wonderful. Map updates (last revision was 2006) were noted at the signin desk, and I made sure to add them to my map for route planning purposes. Thanks to Jim and Rich for the opportunity!
This score O included two mystery bonus controls. In addition to 24 controls on the map, one mapped control location had a map clip showing the location of two other controls. It happened to be at the second one I visited (starred below), so I memorized the location of the 70 pointer to visit later, and headed off to the 40 pointer along my original planned route. Point value was 10 times the first digit of the control code. I visited 17 controls in all including the two bonuses, for 870 points. I had time enough left to get another 40 pointer at the end, but didn't. Total possible was 1290 pts, and overtime penalties were steep.
Order of controls: 55-63*-(*48)-57-61-58-68-56-39-47-66-(*70)-67-44-45-62-51. My intent was to get the ones uphill from start first and work my way downhill and then loop back up to finish. I went generally counter-clockwise, and skipped the four west of Hawthorne Ave (and even farther downhill than I went). Skipped the farther north ones as well because of mapped green meaning more time and effort would be involved.
This score O included two mystery bonus controls. In addition to 24 controls on the map, one mapped control location had a map clip showing the location of two other controls. It happened to be at the second one I visited (starred below), so I memorized the location of the 70 pointer to visit later, and headed off to the 40 pointer along my original planned route. Point value was 10 times the first digit of the control code. I visited 17 controls in all including the two bonuses, for 870 points. I had time enough left to get another 40 pointer at the end, but didn't. Total possible was 1290 pts, and overtime penalties were steep.
Order of controls: 55-63*-(*48)-57-61-58-68-56-39-47-66-(*70)-67-44-45-62-51. My intent was to get the ones uphill from start first and work my way downhill and then loop back up to finish. I went generally counter-clockwise, and skipped the four west of Hawthorne Ave (and even farther downhill than I went). Skipped the farther north ones as well because of mapped green meaning more time and effort would be involved.
Saturday May 20, 2017 #
Event: EMPO - Pleasant Valley Farms
1 PM
Orienteering race 1:40:50 *** 6.1 km (16:32 / km) +203m 14:11 / km
ahr:125 max:152 spiked:7/10c shoes: Inov8 ORoc280-B 2013-10
Because we were in EMPO-land we decided to attend the event at Pleasant Valley Farms set by Phil H-T on his own map of several adjacent properties with various levels of active farming (mostly none, but one field had alfalfa, and another had a number of honeybee hives).
Green course, SL 4.9 km. Third of four on the course, but I won one of the legs where I cut through a field (downhill). :-)
I counted 170m of climb on my route vs the 200+ AP calculated; it certainly seemed like I was climbing a lot. The leg combo of 3-4-5-6 was almost 2km with more than half the climb. Saw some neat features (there's a variety of limestone outcroppings that were put to use as control points, including a small cave, big enough for a small child but not an adult) and views of the hilly scenery near Berne.
Mistakes on 3 and 4, where I was trusting the vegetation mapping more than I should have, and to 8 where I stopped short and backtracked a bit to be sure of where I was before continuing.
Fun to catch up with EMPO folks, and the turnout was pretty typical for an EMPO meet.
Green course, SL 4.9 km. Third of four on the course, but I won one of the legs where I cut through a field (downhill). :-)
I counted 170m of climb on my route vs the 200+ AP calculated; it certainly seemed like I was climbing a lot. The leg combo of 3-4-5-6 was almost 2km with more than half the climb. Saw some neat features (there's a variety of limestone outcroppings that were put to use as control points, including a small cave, big enough for a small child but not an adult) and views of the hilly scenery near Berne.
Mistakes on 3 and 4, where I was trusting the vegetation mapping more than I should have, and to 8 where I stopped short and backtracked a bit to be sure of where I was before continuing.
Fun to catch up with EMPO folks, and the turnout was pretty typical for an EMPO meet.
Wednesday May 17, 2017 #
10 AM
Running (dirt) 36:14 [3] 2.68 mi (13:31 / mi) +19m 13:13 / mi
slept:6.0 shoes: Sauc TriumphISO-silver/gr/blue
Little Lehigh Parkway trails, north end, some paved and a larger portion gravel. Temp around 72 and sunny to start, but there was adequate shade so I didn't feel overheated. Forgot my HR monitor strap.
While my "running" times are a lot slower than a few years ago, I remember last year at this time I was recovering from a cracked rib and more intense knee pain. (Not to mention I'm carrying around additional pounds...)
While my "running" times are a lot slower than a few years ago, I remember last year at this time I was recovering from a cracked rib and more intense knee pain. (Not to mention I'm carrying around additional pounds...)
Monday May 15, 2017 #
Yoga 50:00 [0]
Focus: receptivity. Okay.
Sunday May 14, 2017 #
12 PM
Walk/Jog 1:13:05 3.4 mi (21:30 / mi) +214m 17:58 / mi
ahr:113 max:141 shoes: Sauc TriumphISO-silver/gr/blue
Ar Star Village near Lehigh U. Temp near 60 and unsettled; started showering not too long after.
Had an O map from a score O there last year (and located an easy control I didn't want to spend time searching for then because I was close to overtime).
Had an O map from a score O there last year (and located an easy control I didn't want to spend time searching for then because I was close to overtime).
Thursday May 11, 2017 #
11 AM
Walking 47:43 3.03 mi (15:45 / mi) +60m 14:50 / mi
ahr:106 max:128 shoes: Sauc TriumphISO-silver/gr/blue
2mi route plus Aberdeen to Keene to Bowood to W Hopewell and back via Bowood to Darby to Aberdeen to approximate an additional mile. It worked.
:-)
:-)
Wednesday May 10, 2017 #
Note
Saw Always...Patsy Cline in Lancaster with my mom, brother + sister-in-law, and Glen; my treat. While I don't think anyone can match Patsy Cline's voice and style, this lady did her best, supported by the band. The storyline was okay to tie the songs together, with a fun character as a foil.
Mom liked Patsy Cline music enough that I heard it often growing up, and admired her voice and vocal range. (As an alto, I can sing along with most of the songs I know too.)
Dinner after at the Pressroom around the corner from the theater, where everything was delicious. I had falafel balls for the first time.
Mom liked Patsy Cline music enough that I heard it often growing up, and admired her voice and vocal range. (As an alto, I can sing along with most of the songs I know too.)
Dinner after at the Pressroom around the corner from the theater, where everything was delicious. I had falafel balls for the first time.
Tuesday May 9, 2017 #
4 PM
Walking 44:57 [3] 2.45 mi (18:21 / mi) +89m 16:29 / mi
shoes: Sauc TriumphISO-silver/gr/blue
With a bit of jogging at the end.
Orange loop CCW, plus a bit on the Homestead Trail, to get to two miles...then I was intrigued so I went farther. Fell on a boardwalk section and banged up both knees and my right elbow. Probably only the scraped/bruised elbow will last more than a day.
Orange loop CCW, plus a bit on the Homestead Trail, to get to two miles...then I was intrigued so I went farther. Fell on a boardwalk section and banged up both knees and my right elbow. Probably only the scraped/bruised elbow will last more than a day.
Monday May 8, 2017 #
Yoga 50:00 [1]
Focus on abdominal area. Did some extra hip stretching at the end (because we didn't get there). Other class members learned what the psoas is...(we already know).
Observed by another yoga teacher who will sub for Deanna in a few weeks.
Observed by another yoga teacher who will sub for Deanna in a few weeks.
Sunday May 7, 2017 #
Event: Billygoat 2017
10 AM
Walking warm up/down 6:04 [3] 0.24 mi (25:18 / mi) +22m 19:36 / mi
shoes: 2017 Inov8 ArcticClaw 300
To start of the Billygoat
Orienteering race (Pygmy) 1:43:24 [4] 7.79 km (13:17 / km) +234m 11:33 / km
spiked:10/10c shoes: 2017 Inov8 ArcticClaw 300
39th Billygoat, 4th? Pygmy
Held at Pound Ridge Reservation, home of the 1997 BG (my 2nd; I have the shirt). Temps stayed steady in the low-mid 50s, not windy, no rain until after all was cleaned up after the race. Congrats to the winners, Jordan Laughlin and Alex Jospe! And special thanks to Rick DeWitt (head goat) and his team of helpers from WCOC and HVO. 1:10000, 5m contours
This year's version of the shortened Billygoat race, the Pygmy, was 7.5 km with 290m of climb...perhaps calculated on the full course of 11 controls. But we (like the BGers) were allowed to skip a control.
Pygmy course was this subset of BG controls:
1-2-3-6-7-9-11-12-13-15-25
Skipping the first control was a possibility, but not one I really considered even though it included a 12-contour climb because legs were still fresh and I hadn't had the opportunity to look for other options. So I plugged on up the hill far enough behind Anne Billman and others to have to navigate on my own once I hit the hilltop, but it was an easy find. Some controls were set up so you could see competing ahead/behind you (sometimes called a Saeger loop for a course-setting technique Jeff has used), and I took the opportunity on 2 to swing close to 3 to see the stream of folks (okay, maybe 5 or so by that time) coming from 2 for an easy approach.
Then back to 3 and trail run most of the way to 4 (BG #6). From 3 the BGers were headed elsewhere and I didn't see any again until Ed Despard coming into 5 (BG #7) (and later, another batch near the 7-8-9 loop on my course, 11-12-13 on thr BG). I never saw the (male) leaders, though I did see Alex J on the second Saeger loop.
On the way to 5 I considered skipping 6 to save a bit of distance but it was an easy control with not too much climb so I decided on 10 (BG #15), a long leg cutting across the map, which allowed a fairly flat trail run a large part of the way. I'm happy with my decision, and my legs are happy I didn't attempt the longer version with 13.3 SL distance and almost 500m of climb.
Held at Pound Ridge Reservation, home of the 1997 BG (my 2nd; I have the shirt). Temps stayed steady in the low-mid 50s, not windy, no rain until after all was cleaned up after the race. Congrats to the winners, Jordan Laughlin and Alex Jospe! And special thanks to Rick DeWitt (head goat) and his team of helpers from WCOC and HVO. 1:10000, 5m contours
This year's version of the shortened Billygoat race, the Pygmy, was 7.5 km with 290m of climb...perhaps calculated on the full course of 11 controls. But we (like the BGers) were allowed to skip a control.
Pygmy course was this subset of BG controls:
1-2-3-6-7-9-11-12-13-15-25
Skipping the first control was a possibility, but not one I really considered even though it included a 12-contour climb because legs were still fresh and I hadn't had the opportunity to look for other options. So I plugged on up the hill far enough behind Anne Billman and others to have to navigate on my own once I hit the hilltop, but it was an easy find. Some controls were set up so you could see competing ahead/behind you (sometimes called a Saeger loop for a course-setting technique Jeff has used), and I took the opportunity on 2 to swing close to 3 to see the stream of folks (okay, maybe 5 or so by that time) coming from 2 for an easy approach.
Then back to 3 and trail run most of the way to 4 (BG #6). From 3 the BGers were headed elsewhere and I didn't see any again until Ed Despard coming into 5 (BG #7) (and later, another batch near the 7-8-9 loop on my course, 11-12-13 on thr BG). I never saw the (male) leaders, though I did see Alex J on the second Saeger loop.
On the way to 5 I considered skipping 6 to save a bit of distance but it was an easy control with not too much climb so I decided on 10 (BG #15), a long leg cutting across the map, which allowed a fairly flat trail run a large part of the way. I'm happy with my decision, and my legs are happy I didn't attempt the longer version with 13.3 SL distance and almost 500m of climb.
Saturday May 6, 2017 #
Event: Pre Billygoat Training
2 PM
Orienteering 51:07 [3] 3.91 km (13:04 / km) +151m 10:57 / km
spiked:7/7c shoes: Inov8 ORoc280-A 2013-08
Pre-Billygoat training at Mountain Lakes planned and set by Becks and Niels Lyng-Olsen, including epunching. Short course, SL 3.1km. Delightful conditions with temps in the mid 60s, and sunny. A few blackflies emerging but not biting, but I managed to swallow one anyway.
I didn't do the planned exercise (there were only three of us starting when I went out and the two others were Glen and Steve T) which involved two people of similar speed going together with each taking one of two route choices and comparing times. I *did* take a look at the map for the morning exercise where folks did the same single leg on Tarrywile using three different routes to compare times.
That encouraged me to take a closer look at multiple routes for my legs but I didn't re-do any for comparison purposes, though I would be interested in seeing how long the wide right trail route from 5-6 might have taken.
Thanks again to Becky and Niels for setting this up (especially when Becky had a hectic week ending in a flight over the pond!).
I didn't do the planned exercise (there were only three of us starting when I went out and the two others were Glen and Steve T) which involved two people of similar speed going together with each taking one of two route choices and comparing times. I *did* take a look at the map for the morning exercise where folks did the same single leg on Tarrywile using three different routes to compare times.
That encouraged me to take a closer look at multiple routes for my legs but I didn't re-do any for comparison purposes, though I would be interested in seeing how long the wide right trail route from 5-6 might have taken.
Thanks again to Becky and Niels for setting this up (especially when Becky had a hectic week ending in a flight over the pond!).
Friday May 5, 2017 #
Yoga 50:00 [1]
Mostly stretching...needed this.
Thursday May 4, 2017 #
4 PM
Walking 45:33 3.01 mi (15:08 / mi) +70m 14:07 / mi
ahr:113 max:147 shoes: Sauc TriumphISO-silver/gr/blue
In the neighborhood across Hopewell. Overcast and low 60s with some breeze.
I set HR zones in AP based on read-outs that Garmin was giving me (I suspect I set up a max HR in Garmin Connect but don't remember what that was; otherwise it's probably based on my age).
This was mostly at a walk but I jogged some of the downhills (and a short bit of uphill on Brookridge).
I set HR zones in AP based on read-outs that Garmin was giving me (I suspect I set up a max HR in Garmin Connect but don't remember what that was; otherwise it's probably based on my age).
This was mostly at a walk but I jogged some of the downhills (and a short bit of uphill on Brookridge).
5 PM
Note
In addition to seeing robins and trees/shrubs in bloom, saw a robin egg (oops), male cardinal, and male bluebird.
Wednesday May 3, 2017 #
4 PM
Walking 32:09 [3] 2.01 mi (16:00 / mi) +21m 15:30 / mi
shoes: Sauc TriumphISO-silver/gr/blue
Sunny, breezy, and about 66F. Less hilly 2-miler than if I'd gone south into that development.
Tuesday May 2, 2017 #
Walking 20:00 [2]
shoes: Sauc TriumphISO-silver/gr/blue
At MSP, where we arrived two hours before flight time, so lots of time for a shake-out walk, since no exercise yesterday. End of F concourse to end of G, and back.
Yesterday was rainy and not warmer than about 40F, so we drove to Iowa and back to get feet on the ground in another state (two to go for both of us: Mississippi and Alaska). Granted, we didn't get much farther than the welcome center, but north-central Iowa looks a lot like southern Minnesota.
;-)
Yesterday was rainy and not warmer than about 40F, so we drove to Iowa and back to get feet on the ground in another state (two to go for both of us: Mississippi and Alaska). Granted, we didn't get much farther than the welcome center, but north-central Iowa looks a lot like southern Minnesota.
;-)