Training Log Archive: JanetTIn the 31 days ending Aug 31, 2018:
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| 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 | Th | Fr | ||||||||||||||||||||||||||
Friday Aug 31, 2018 #
9 AM
Walking warm up/down 6:11 0.5 km (12:23 / km)
ahr:95 max:102 shoes: Inov8 ORoc280-B 2013-10
To today's start, down the dirt road from where we all parked (and the finish).
Orienteering race 39:01 *** 3.3 km (11:50 / km) +78m 10:34 / km
ahr:137 max:161 spiked:14/16c shoes: Inov8 ORoc280-B 2013-10
Middle course on a new map called Granite Planite, 1:7500 / 5m contours. Mikell P. mapped the area, and also designed the courses. Another sunny day in the upper 60s; quite breezy, too, which I could feel when I had to head into it.
#1 was a common control for everyone, then we headed separate ways. #2 continued that line, then #3 turned left. I folded my map and almost headed off on course for #12 (longer line parallel to the 2-3 leg), but caught myself quickly.
#4 was the center of our only butterfly on the course; I saw Leslie M coming out of it as I approached. I stayed left of the line, in the open area, to #5 before cutting in when I saw the flag tucked into the woods.
#6 was between cliffs above a gigantic pile of rock. I thought it would be tricky but as I got closer and approached the NW side of it I could see where I needed to head up to find it. 7 and 8 were also straightforward; #9 was between a large boulder and a bare rock area with cliffy sides. I picked the wrong side of the boulder but looped around okay and punched at the same time Eric Bone and PeggyD were coming in from opposite directions to punch, so a bit of a traffic jam (like an in and out corridor on a sprint). A few seconds lost rounding the boulder.
#10, #11 (a return to #4) were good. I caught up to Sue Kuestner here--she had started 2 minutes ahead. She was just a bit ahead, but we were pretty much together until 15, though she stopped to check a few intermediate flags, and went farther to the right to #13 than I did. [Mikell was heading perpendicular to my line of travel as I headed to 13 and I told him how much I enjoyed the map and course. ;-) ]
Sue and I were both a bit left to 14 but I saw the flag which looked to be in a shallow reentrant so went to check. After 15 Sue took off and sprinted to 16 and the finish, but I have her by almost a minute overall.
First of three in F65. Three F55s beat me, plus Sharon, and about 7 M65-75s, putting me about 12th on Brown.
I love middle courses. This was well done.
#1 was a common control for everyone, then we headed separate ways. #2 continued that line, then #3 turned left. I folded my map and almost headed off on course for #12 (longer line parallel to the 2-3 leg), but caught myself quickly.
#4 was the center of our only butterfly on the course; I saw Leslie M coming out of it as I approached. I stayed left of the line, in the open area, to #5 before cutting in when I saw the flag tucked into the woods.
#6 was between cliffs above a gigantic pile of rock. I thought it would be tricky but as I got closer and approached the NW side of it I could see where I needed to head up to find it. 7 and 8 were also straightforward; #9 was between a large boulder and a bare rock area with cliffy sides. I picked the wrong side of the boulder but looped around okay and punched at the same time Eric Bone and PeggyD were coming in from opposite directions to punch, so a bit of a traffic jam (like an in and out corridor on a sprint). A few seconds lost rounding the boulder.
#10, #11 (a return to #4) were good. I caught up to Sue Kuestner here--she had started 2 minutes ahead. She was just a bit ahead, but we were pretty much together until 15, though she stopped to check a few intermediate flags, and went farther to the right to #13 than I did. [Mikell was heading perpendicular to my line of travel as I headed to 13 and I told him how much I enjoyed the map and course. ;-) ]
Sue and I were both a bit left to 14 but I saw the flag which looked to be in a shallow reentrant so went to check. After 15 Sue took off and sprinted to 16 and the finish, but I have her by almost a minute overall.
First of three in F65. Three F55s beat me, plus Sharon, and about 7 M65-75s, putting me about 12th on Brown.
I love middle courses. This was well done.
Thursday Aug 30, 2018 #
Note
Temps yesterday when we ran were in the low 70s; this morning, in the upper 60s. Dry, dry, dry (yay!!). :-)
10 AM
Orienteering 1:30:10 [3] 5.58 km (16:09 / km) +110m 14:42 / km
spiked:14/18c shoes: 2017 Inov8 ArcticClaw 300
One cowboy relay on Rattlesnake Hill 1:10000 map. We were delayed arriving because of a crash on I 80 E which shut it down for awhile. It finally opened up about 10 minutes before original start time. They delayed the start a half hour; I got there with 5 minutes to spare.
After having a lot of trouble (looking on the wrong spur) to my fourth control, missing on the 5th, and feeling my blister again (I taped it up wrong), by the time I returned to the map exchange I was uninterested in doing two more similar loops, so did the short two-control loop then the final one. C-(B-A)-D-last loop. That was plenty. :-)
After having a lot of trouble (looking on the wrong spur) to my fourth control, missing on the 5th, and feeling my blister again (I taped it up wrong), by the time I returned to the map exchange I was uninterested in doing two more similar loops, so did the short two-control loop then the final one. C-(B-A)-D-last loop. That was plenty. :-)
Wednesday Aug 29, 2018 #
4 PM
Orienteering 1:03:00 [3] 4.93 km (12:48 / km) +56m 12:06 / km
spiked:8/10c slept:6.0 shoes: 2017 Inov8 ArcticClaw 300
Mass start race on Lights of Cheyenne map in Medicine Bow Natl Forest east of Laramie. I had no intention of doing this as a race, and decided at #6 that I'd get the next close one (#13) and head back in and get 14 and 15 as well.
I took this as an acclimation excursion and O training rather than a race. Indeed, I could not run up *any* hills. And I started getting a blister after 13, so good idea to head in from there so I'm not miserable (and know what to cover/tape) all week.
I took this as an acclimation excursion and O training rather than a race. Indeed, I could not run up *any* hills. And I started getting a blister after 13, so good idea to head in from there so I'm not miserable (and know what to cover/tape) all week.
5 PM
Walking 9:15 [2] 0.55 km (16:55 / km) +23m 13:59 / km
shoes: 2017 Inov8 ArcticClaw 300
Stopped to check my foot (blister) and remove an extra layer of sock, then started watch on walk back to the cars.
Interesting variety of folks at this event. ;-)
Interesting variety of folks at this event. ;-)
Monday Aug 27, 2018 #
Yoga 50:00 [2]
Focus: heart space, including opening up through shoulders. (Ouch)
Gring's Mill results
I was 4/5 F65-69
Gring's Mill results
I was 4/5 F65-69
Sunday Aug 26, 2018 #
8 AM
Running (paved) warm up/down 5:30 [3]
slept:6.0 shoes: Sauc TriumphISO-silver/gr/blue
Warm up for the Grings Mill 5km Race this morning. Race postponed from a couple weeks ago and rerouted (new start, anyway), so we started near the Red Bridge and Berkshire Heritage Center.
Running (dirt) 37:11 3.08 mi (12:04 / mi) +24m 11:47 / mi
ahr:157 max:169 shoes: Sauc TriumphISO-silver/gr/blue
Grings Mill 5km presented by Pagoda Pacers (Reading runnng group). Out and back course. There was a 10km race held concurrently that started a few minutes later and went the opposite way along the Tulpehocken Creek up to Grings Mill before doubling back and finishing with the portion we ran. I saw some of the leaders on my way back to finish. Almost entirely flat course, along an old canal tow path on the creek that empties into the Schuylkill. Temp was in the mid-upper 70s, and the path was shady, so a fine course to run on a day like today. :-) Water stop was not quite halfway so I took a few sips, going both directions.
I found a comfortable pace that was probably not really what a younger person would call race pace but felt like I could keep running. Pushing harder would have been uncomfortable (and not necessary considering I have a week of orienteering races starting later this week). I did give a final push at the end to stay ahead of a woman I'd passed in the last mile, and that felt okay.
Finished 159 / 195; 4th F65-69. Third F65 was a minute faster.
I found a comfortable pace that was probably not really what a younger person would call race pace but felt like I could keep running. Pushing harder would have been uncomfortable (and not necessary considering I have a week of orienteering races starting later this week). I did give a final push at the end to stay ahead of a woman I'd passed in the last mile, and that felt okay.
Finished 159 / 195; 4th F65-69. Third F65 was a minute faster.
Saturday Aug 25, 2018 #
Note
Went to an educational "native plant" talk at Jacobsburg State Park today with a neighbor (who is more of a gardener than I am). We had three talks by 1) a naturalist at Jacobsburg, 2) a naturalist at Lehigh Gap, and an educator from Edge of the Woods Nursery (which sells native PA plants, located in Trexlertown).
At the end we were allowed to take home two plants provided by Edge of the Woods. I selected a purple coneflower (for the front bed) and a cardinal flower (for the back which is shadier and wetter). Hope they survive!
At the end we were allowed to take home two plants provided by Edge of the Woods. I selected a purple coneflower (for the front bed) and a cardinal flower (for the back which is shadier and wetter). Hope they survive!
Friday Aug 24, 2018 #
Yoga 50:00 [2]
slept:6.0
Focus: Stretching our sides
Having more difficulty getting comfortable for sleeping, so hours are shorter than optimal. Guess I had a bad position last night because my left shoulder hurts a lot today. I had some limited shoulder movement when doing some of the poses. Will check with PT after we get back from out west.
Having more difficulty getting comfortable for sleeping, so hours are shorter than optimal. Guess I had a bad position last night because my left shoulder hurts a lot today. I had some limited shoulder movement when doing some of the poses. Will check with PT after we get back from out west.
Thursday Aug 23, 2018 #
Running (dirt) (and walking) 42:40 [3] * 2.4 mi (17:47 / mi) +75m 16:12 / mi
slept:6.0 shoes: 2015 Altra LP2.0-9 lime
Green Lane Co Park trails from the Hemlock Point area near the Elementary School. Low 70s and low humidity made for pleasant conditions.
I got ready and started off, but had left my map behind and wanted to take it. So as I returned to the car I was pushing buttons on my Forerunner to stop the track and save it, but it then connected to my phone and the screen got stuck. I left it behind.
I had to use my Timex Ironman chronometer for timing. Distance and climb are estimated from looking at Glen's track and the elevation profile. When I returned to the car the Forerunner's display was off, so I was hoping it had fixed itself, and it had. Phew.
I got ready and started off, but had left my map behind and wanted to take it. So as I returned to the car I was pushing buttons on my Forerunner to stop the track and save it, but it then connected to my phone and the screen got stuck. I left it behind.
I had to use my Timex Ironman chronometer for timing. Distance and climb are estimated from looking at Glen's track and the elevation profile. When I returned to the car the Forerunner's display was off, so I was hoping it had fixed itself, and it had. Phew.
Wednesday Aug 22, 2018 #
Walking 30:00 [2]
slept:7.0
Around the neighborhood, after dinner (and after pre-dinner rain showers had ended).
Tuesday Aug 21, 2018 #
Yoga (Vinyasa) 50:00 [2]
Lots of down dogs as we changed positions. Pigeon, warriors 1, 2 and 3, etc.
Monday Aug 20, 2018 #
Note
slept:7.0
Couldn't get shoulder comfortable to sleep more, so got up and iced it.
Note
Looking at my yearly reports...2011 had the most mileage in the last 15 or so (I think that was the year for Peggy's L&F that I attempted, so I went for more two mile walks).
2010 and 2011 both had a total of 69 orienteering days. I'm definitely on track to beat that this year as I've already logged 64 (more sprints, more local O events, more large events).
2010 and 2011 both had a total of 69 orienteering days. I'm definitely on track to beat that this year as I've already logged 64 (more sprints, more local O events, more large events).
Yoga 50:00 [1]
Focus: feet (spreading toes, flexion and arching, etc)
Sunday Aug 19, 2018 #
Walking 21:00 [2]
shoes: 2015 Altra LP2.0-9 lime
Little walk around the neighborhood before dinner.
Took it easy because I got blisters on the sides of both heels (outside above the callus) yesterday despite double socks. Both have popped (cover skin still there), so I hope they'll be okay for a 5k on Sunday. I think they'll be in good shape by Laramie... Have bandaids over them for now. Any advice welcome.
Took it easy because I got blisters on the sides of both heels (outside above the callus) yesterday despite double socks. Both have popped (cover skin still there), so I hope they'll be okay for a 5k on Sunday. I think they'll be in good shape by Laramie... Have bandaids over them for now. Any advice welcome.
Saturday Aug 18, 2018 #
Event: Two Rivers Adventure Trek
Note
slept:6.5
Note
Quadrant/section of the map I stayed on
Scale was *about* 1:30000 with 10' contours (mostly invisible with all the blueberry).
Scale was *about* 1:30000 with 10' contours (mostly invisible with all the blueberry).
11 AM
Orienteering 4:12:11 ***** 11.02 mi (22:53 / mi) +17m 22:47 / mi
ahr:131 max:159 spiked:3/7c shoes: Sauc TriumphISO-silver/gr/blue
Four hour Adventure Trek by Rootstock Racing, in Wharton State Forest near/SE of Batsto map in NJ. Hot, with temps in the mid 80s and humidity from the rain that fell last night, but where I went was mostly wooded.
I gave this a 5 star difficulty because we used topo maps...so trails weren't always reliable...plus auxiliary bike trail maps, things were pretty flat and vague, and the blueberry impeded visibility.
I wasn't up to the task today, and probably got very close to 3 of the 4 I missed, but I did find three of the points. Sadly, I was 12 minutes overtime, so I lost those points by 4:04. I just could not push the running when my HR got over 150.
Camelbak shoulder straps had sweat-salt on them when I finished...that doesn't usually happen.
Congrats to the DVOA sweep (in four hour solo) of Sam Kolins, Glen, and Bob Fink! Lena K was close behind having found four controls and finished within the 4-hour time limit. :-)
EDIT: Okay, I took the wrong trail to #1 the first time, didn't find it at all the second time but wasted a lot of time anyway, and I misjudged trails going to #3 and wasn't even close. To #15 and #11 I just didn't go far enough...gave up too early.
I gave this a 5 star difficulty because we used topo maps...so trails weren't always reliable...plus auxiliary bike trail maps, things were pretty flat and vague, and the blueberry impeded visibility.
I wasn't up to the task today, and probably got very close to 3 of the 4 I missed, but I did find three of the points. Sadly, I was 12 minutes overtime, so I lost those points by 4:04. I just could not push the running when my HR got over 150.
Camelbak shoulder straps had sweat-salt on them when I finished...that doesn't usually happen.
Congrats to the DVOA sweep (in four hour solo) of Sam Kolins, Glen, and Bob Fink! Lena K was close behind having found four controls and finished within the 4-hour time limit. :-)
EDIT: Okay, I took the wrong trail to #1 the first time, didn't find it at all the second time but wasted a lot of time anyway, and I misjudged trails going to #3 and wasn't even close. To #15 and #11 I just didn't go far enough...gave up too early.
4 PM
Note
Saw some of the longer race participants on the way back in... arthurd, Joe, and Jeremy C. (in that order).
Stina and Joe had already found M3 when I saw them, Jeremy and his pack hadn't reached it yet.
Stina and Joe had already found M3 when I saw them, Jeremy and his pack hadn't reached it yet.
Friday Aug 17, 2018 #
Event: NAOC 2018
Yoga 50:00 [2]
An all-over class today. Tough on my left shoulder.
Monday Aug 13, 2018 #
Yoga 50:00 [1]
Focus: chakras
Sunday Aug 12, 2018 #
11 AM
Walk/Jog 53:31 ** 4.14 km (12:56 / km) +172m 10:43 / km
ahr:119 max:139 slept:6.5 shoes: Sauc TriumphISO-silver/gr/blue
Trails at South Mountain (Bethlehem), carrying a Star Village map that included trails.
Explored some bike trails between the tower and power line I hadn't been on before, bushwhacked from another bike trail (to a no longer heavy duty trail) when it was headed too far downhill, and finished up on a trail level with parking. Mid to upper 70s and sunny/humid (but not in the woods).
Explored some bike trails between the tower and power line I hadn't been on before, bushwhacked from another bike trail (to a no longer heavy duty trail) when it was headed too far downhill, and finished up on a trail level with parking. Mid to upper 70s and sunny/humid (but not in the woods).
Friday Aug 10, 2018 #
11 AM
Walk/Jog (pavement and sand) 48:11 5.05 km (9:32 / km) +1m 9:31 / km
ahr:131 max:149 slept:7.0 shoes: Sauc TriumphISO-silver/gr/blue
Cape Henlopen SP, before going to the beach.
Sunny, about 85 when we started. I took the bike trail to the Pineland Trail, and back, after checking out the "American Discovery Trail" near the beach parking lot.
Had to walk whenever I hit a patch of sun, or when HR got near 140-145.
Nice to get in the ocean afterwards and wash the sweat off. Saw porpoises again today.
Sunny, about 85 when we started. I took the bike trail to the Pineland Trail, and back, after checking out the "American Discovery Trail" near the beach parking lot.
Had to walk whenever I hit a patch of sun, or when HR got near 140-145.
Nice to get in the ocean afterwards and wash the sweat off. Saw porpoises again today.
Thursday Aug 9, 2018 #
Walking 39:20 [1] 2.72 km (14:28 / km)
From the condo to the dock and back.
This was after dinner and after having spent several hours at the beach today, with time in the ocean, steak sandwiches for lunch, and about 20 minutes walking slowly along the shore.
This was after dinner and after having spent several hours at the beach today, with time in the ocean, steak sandwiches for lunch, and about 20 minutes walking slowly along the shore.
Monday Aug 6, 2018 #
Yoga 45:00 [1]
Whole body / shri(?) focus. We did a few core exercises today, much to the chagrin of one class member ;-) (not me or Glen).
Sunday Aug 5, 2018 #
10 AM
Running (rail trail) (and dirt singletrack) 56:08 5.78 km (9:43 / km) +68m 9:11 / km
ahr:131 max:147 slept:6.0 shoes: Sauc TriumphISO-silver/gr/blue
Edited to add: temp was in the low 80s to start, heading up to 90 later today (and tomorrow, and the next day...).
We were signed up for a race in Reading this morning (Grings Mill Run) but checked email about halfway there after I remembered they said they'd send an email if it were canceled. And it was. So we turned around and went back home to think about where we could run, because there's not really anyplace west of Allentown to run (except for the Rodale track in Trexlertown which is paved and would be better for when I get a new bike...has lanes for bikes, in-line skates, and pedestrians with either a 1 mi or 1 km loop).
The trail along Sobers Run (rail trail for part of it) always feels cooler in summer because of the shade and creek influence so Jacobsburg was my choice.
The trail along the Bushkill apparently had water over it a couple days ago when we got almost 5" of rain and was rather muddy, but passable if you went slowly. Coming back along the trail I thought how nice it would be to sit in Sobers Run after, and Glen called to me from the creek where he was sitting. :-) So I went to join him and sat there about 5 minutes. Nice cool down.
We were signed up for a race in Reading this morning (Grings Mill Run) but checked email about halfway there after I remembered they said they'd send an email if it were canceled. And it was. So we turned around and went back home to think about where we could run, because there's not really anyplace west of Allentown to run (except for the Rodale track in Trexlertown which is paved and would be better for when I get a new bike...has lanes for bikes, in-line skates, and pedestrians with either a 1 mi or 1 km loop).
The trail along Sobers Run (rail trail for part of it) always feels cooler in summer because of the shade and creek influence so Jacobsburg was my choice.
The trail along the Bushkill apparently had water over it a couple days ago when we got almost 5" of rain and was rather muddy, but passable if you went slowly. Coming back along the trail I thought how nice it would be to sit in Sobers Run after, and Glen called to me from the creek where he was sitting. :-) So I went to join him and sat there about 5 minutes. Nice cool down.
Friday Aug 3, 2018 #
Yoga 50:00 [1]
Lots of neck straightening/spine elongation.
Thursday Aug 2, 2018 #
11 AM
Running (dirt) 49:46 * 4.65 km (10:42 / km) +79m 9:52 / km
ahr:130 max:146 shoes: Sauc TriumphISO-silver/gr/blue
At Green Lane County Park, with walking breaks. Maybe should log it as jog/run, but tried to run where I could.
Upper 70s and humid with ominous skies, but we started out anyway (Glen on the Red trail, me on the Blue). Started to sprinkle about 14 minutes in, which turned to showers and rain, but it stopped just before I got back. I'm glad I had a hat to keep the rain out of my eyes. From the parking area near the Knight Rd bridge I got just beyond a very interesting stream crossing where the trail and stream actually run along a rock ledge before the stream drops off to the side.
Looks like perhaps more bike traffic than pedestrian, at least this time of year? Puddles had tire tracks through them. Also, no one had been through in a few days at least; I felt at least 8 spiderwebs as I went by. Ugh.
We did go through a downpour later when the temp dropped 10 degrees, but it's back up in the oppressive range outside now. I'm so, so happy we live in an air-conditioned house now!
Upper 70s and humid with ominous skies, but we started out anyway (Glen on the Red trail, me on the Blue). Started to sprinkle about 14 minutes in, which turned to showers and rain, but it stopped just before I got back. I'm glad I had a hat to keep the rain out of my eyes. From the parking area near the Knight Rd bridge I got just beyond a very interesting stream crossing where the trail and stream actually run along a rock ledge before the stream drops off to the side.
Looks like perhaps more bike traffic than pedestrian, at least this time of year? Puddles had tire tracks through them. Also, no one had been through in a few days at least; I felt at least 8 spiderwebs as I went by. Ugh.
We did go through a downpour later when the temp dropped 10 degrees, but it's back up in the oppressive range outside now. I'm so, so happy we live in an air-conditioned house now!
12 PM
Walking warm up/down 11:47 1.0 km (11:48 / km) +7m 11:23 / km
ahr:107 max:124 shoes: Sauc TriumphISO-silver/gr/blue
Wednesday Aug 1, 2018 #
Event: DVOA Wilson Farm Park
Note
My first paying job was at the refreshment stand at The Valley Forge Music Fair (summer music/musical theater with a tent and round stage), now long gone and replaced by The Valley Fair shopping center, just east of Wilson Farm Park.
I remember seeing Robert Morse in How to Succeed in Business... and Barbara Eden in...something (I have her autograph on a Playbill somewhere).
I was 14 and a friend helped me get the job. I was paid in cash in a bank sleeve-type envelope.
I remember seeing Robert Morse in How to Succeed in Business... and Barbara Eden in...something (I have her autograph on a Playbill somewhere).
I was 14 and a friend helped me get the job. I was paid in cash in a bank sleeve-type envelope.
5 PM
Orienteering 24:03 ** 2.5 km (9:37 / km) +13m 9:23 / km
ahr:142 max:158 spiked:13/13c slept:7.0
Sprint 2 at Wilson Farm Park (1:4000, 2m contour) near Valley Forge Park, set by AJ Riley. Nominally 2.1 km, 30m climb
Nice course in this open park, but I could not move because of the heat (89F when we started). It would be interesting to see how much faster I could do it at, say, 60 degrees.
Forgot to start my watch until halfway to 2, so adjusted time and distance. No problems with navigation, just with running. Took a few different route choices than Glen did (9-10, 10-11, 11-12), so that's a plus for the course designer. :-)
Nice course in this open park, but I could not move because of the heat (89F when we started). It would be interesting to see how much faster I could do it at, say, 60 degrees.
Forgot to start my watch until halfway to 2, so adjusted time and distance. No problems with navigation, just with running. Took a few different route choices than Glen did (9-10, 10-11, 11-12), so that's a plus for the course designer. :-)
6 PM
Orienteering 20:16 ** 2.24 km (9:04 / km) +18m 8:42 / km
ahr:121 max:154 spiked:11/11c
Sprint 1 next, nominally 1.8 km, 25m
Felt even more sluggish so I walked more on this sprint, only jogging on downhills. Slightly different routes than Glen to 7-8-9.
Didn't stop Garmin when I finished until we were heading back to car, so avg hr is bogus. Time is corrected to what I have on my splits.
I used a rented SI Air card for both sprints, just for practice. Had to wake up 4 controls on Sprint 2 (first one I did) by inserting the stick rather than just waving it at the box. :-P
Felt even more sluggish so I walked more on this sprint, only jogging on downhills. Slightly different routes than Glen to 7-8-9.
Didn't stop Garmin when I finished until we were heading back to car, so avg hr is bogus. Time is corrected to what I have on my splits.
I used a rented SI Air card for both sprints, just for practice. Had to wake up 4 controls on Sprint 2 (first one I did) by inserting the stick rather than just waving it at the box. :-P