Training Log Archive: JanetTIn the 31 days ending May 31, 2019:
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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 May 31, 2019 #
11 AM
Hiking 38:59 2.15 km (18:06 / km) +26m 17:05 / km
ahr:94 max:127 shoes: 2019 Altra LP4.0 9 rspb
Imperial Point. Temps near 60
Found out on the drive in that the road to Cape Royal was closed due to a washout. That had been our plan for the afternoon so we had to rethink. Maybe we need to return someday?
Found out on the drive in that the road to Cape Royal was closed due to a washout. That had been our plan for the afternoon so we had to rethink. Maybe we need to return someday?
12 PM
Hiking 2:50:06 8.06 km (21:06 / km) +256m 18:12 / km
ahr:100 max:169 shoes: 2019 Altra LP4.0 9 rspb
Ken Patrick and Uncle Jim Trails to viewpoint, from trailhead for Kaibab trail (that descends to Bright Angel Canyon). This substituted for hikes at Cape Royal.
Thursday May 30, 2019 #
12 PM
Hiking 1:15:00 1.73 km (43:27 / km) +100m 33:42 / km
ahr:87 max:134
Bright Angel Point trail from Lodge. Temps in low to mid 50s due to intermittent T-storms. We had rain and frozen splorts on windshield on drive in.
3 PM
Hiking 1:25:05 5.34 km (15:56 / km) +118m 14:21 / km
ahr:107 max:137 shoes: 2015 Altra LP2.0-9 lime
Transept and Bridle Trails
Wednesday May 29, 2019 #
2 PM
Hiking 1:49:31 3.51 km (31:14 / km) +107m 27:06 / km
ahr:85 max:121 shoes: 2015 Altra LP2.0-9 lime
Butterfly and Lava Tubes Trails in Snow Canyon State Park in Utah. Upper 70s
Saw a number of butterflies, a few birds (no pics), plants and shrubs in bloom, and neat rock formations (and a lava tube). Did get a good photo of a neat lizard sunning on top of a lava rock.
Saw a number of butterflies, a few birds (no pics), plants and shrubs in bloom, and neat rock formations (and a lava tube). Did get a good photo of a neat lizard sunning on top of a lava rock.
4 PM
Hiking 48:43 1.7 km (28:36 / km) +39m 25:41 / km
ahr:86 max:117 shoes: 2015 Altra LP2.0-9 lime
Petrified Dunes trail in Snow Canyon State Park. Temp in upper 70s and sunny.
Tuesday May 28, 2019 #
11 AM
Walking 23:33 1.83 km (12:52 / km)
ahr:89 max:115
Monday May 27, 2019 #
4 PM
Walking (rail trail) 30:00 2.88 km (10:25 / km) +25m 10:00 / km
ahr:108 max:153
Saucon Rail Trail from the library to Flint Hill Rd and back. Temp around 80, partly cloudy to start.
Saturday May 25, 2019 #
11 AM
Running (dirt) 47:05 5.15 km (9:09 / km) +82m 8:29 / km
ahr:129 max:147 shoes: 2015 Altra LP2.0-9 lime
Jacobsburg State Park trails. Overcast/mostly cloudy and upper 60s.
Started on rail trail, then turned onto mountain bike trails and ran them but walked the ups and gnarly sections; then back to wider trail.
Crossed the road and ran on the rail trail continuation (toward Wind Gap) until the "Bushkill Township Trail" sign then stopped. Walked back to car (next entry).
Started on rail trail, then turned onto mountain bike trails and ran them but walked the ups and gnarly sections; then back to wider trail.
Crossed the road and ran on the rail trail continuation (toward Wind Gap) until the "Bushkill Township Trail" sign then stopped. Walked back to car (next entry).
Walking warm up/down 6:30 0.59 km (11:04 / km)
ahr:108 max:119 shoes: 2015 Altra LP2.0-9 lime
On rail trail, back to the car.
12 PM
Note
AOWN note: Saw an indigo bunting along the wide open trail down the power line. It was blue but I couldn't see a rosy breast, and the head was darker blue.
Also saw an animal on the rail trail that at first I thought could have been a black bear cub, but on closer inspection was probably a black cat.
Also saw an animal on the rail trail that at first I thought could have been a black bear cub, but on closer inspection was probably a black cat.
Friday May 24, 2019 #
10 AM
Yoga 50:00 [2]
Focus on opening up hip flexors/psoas/hamstrings.
Tough at times! We did couch stretches (against the wall) at one point. I had a pad under my yoga mat, plus two folded yoga blankets padding my knees.
Tough at times! We did couch stretches (against the wall) at one point. I had a pad under my yoga mat, plus two folded yoga blankets padding my knees.
2 PM
Walking 57:01 3.93 km (14:31 / km) +32m 13:57 / km
ahr:87 max:127
Stroll with Glen at Trexler Park in Allentown, exploring. We'd never walked in this park before. It has a bike loop; pedestrian trails go farther, to the arboretum closer to Tilghman Street. 80 and sunny, low humidity.
Thursday May 23, 2019 #
8 PM
Walking 36:37 3.39 km (10:48 / km)
ahr:102 max:120
Around the neighborhood
Tuesday May 21, 2019 #
12 PM
Walking 48:11 4.93 km (9:46 / km) +55m 9:15 / km
ahr:113 max:139
Temp in low to mid 60s and clear skies!!
So much nicer than yesterday's weather (81 and humid).
So much nicer than yesterday's weather (81 and humid).
5 PM
Yoga (Vinyasa) 45:00 [2]
Lots of up and down dogs and planks (modified sun salutations) plus half moon and tree.
Monday May 20, 2019 #
Yoga 50:00 [1]
Focus on the back
Saturday May 18, 2019 #
8 AM
Walk/Jog warm up/down 5:31 0.5 km (11:03 / km) +7m 10:18 / km
ahr:127 max:144 shoes: 2015 Altra LP2.0-9 lime
Warming up for Blue Mountain Wildlife's Mad Dash 5K
Temp about 59 and sunny
Temp about 59 and sunny
Running (dirt) race 42:50 4.95 km (8:39 / km) +144m 7:33 / km
ahr:149 max:164 shoes: 2015 Altra LP2.0-9 lime
Mad Dash 5K trail race near Hamburg reservoir, between Lenhartsville and Hamburg, PA.
Also being run were a 5 mile and a 2.5K family run. There were about 30 5-milers, 31 5K runners, and a dozen or so family runners.
I finished 1st of 3 (or more) F60+, 6th of 21 females, and 14th overall.
Course was interesting and varied with not too much climb, though I had to walk part of the first uphill grade and all the intermediate hills. Downhills were fun, though, including the long downhill from the dam back to finish. 5K did two loops that included part of the AT that went past a shelter and the start of the trail to the Pulpit up on the ridge; some low spots were mucky from the recent rains making it a true trail race, though we didn't get too muddy.
Finished before 10; food included cut portions of wraps (veggie, bbq chicken, or caesar chicken), fruit, OJ, bananas, pretzels, and various baked goods and snack bars. Pretty nice spread for fewer than 80 racers.
Awards were three sizes of glass beer mug (large for 3rd, larger, and huge for first place) with a clear decal attached with the race name and category place. I don't know what we're going to do with the mugs.
Also being run were a 5 mile and a 2.5K family run. There were about 30 5-milers, 31 5K runners, and a dozen or so family runners.
I finished 1st of 3 (or more) F60+, 6th of 21 females, and 14th overall.
Course was interesting and varied with not too much climb, though I had to walk part of the first uphill grade and all the intermediate hills. Downhills were fun, though, including the long downhill from the dam back to finish. 5K did two loops that included part of the AT that went past a shelter and the start of the trail to the Pulpit up on the ridge; some low spots were mucky from the recent rains making it a true trail race, though we didn't get too muddy.
Finished before 10; food included cut portions of wraps (veggie, bbq chicken, or caesar chicken), fruit, OJ, bananas, pretzels, and various baked goods and snack bars. Pretty nice spread for fewer than 80 racers.
Awards were three sizes of glass beer mug (large for 3rd, larger, and huge for first place) with a clear decal attached with the race name and category place. I don't know what we're going to do with the mugs.
2 PM
Walking 1:34:40 4.03 km (23:28 / km) +13m 23:06 / km
ahr:84 max:113
Kernsville Dam trails (though we couldn't go as far as the dam because of wetland reclamation just south of it (I-78 construction-related, we think)), to the Schuylkill River Trail. Accessed from exit 29 from I-78.
Interesting area, wide trail, but lined with poison ivy (small plants plus vines on trees). Lots of tulip poplars, several types of oak, sycamores, and hickory were most abundant, with occasional beech trees.
Many birds: lots of red-winged blackbirds, and also orchard orioles(?), wrens, woodpeckers (red-bellied and either hairy or downy), swallows, catbirds, and bluebirds, and possibly others that we could hear but not see.
ADDED:
Photos (taken with Android phone; some good; some not so much)
Interesting area, wide trail, but lined with poison ivy (small plants plus vines on trees). Lots of tulip poplars, several types of oak, sycamores, and hickory were most abundant, with occasional beech trees.
Many birds: lots of red-winged blackbirds, and also orchard orioles(?), wrens, woodpeckers (red-bellied and either hairy or downy), swallows, catbirds, and bluebirds, and possibly others that we could hear but not see.
ADDED:
Photos (taken with Android phone; some good; some not so much)
Friday May 17, 2019 #
10 AM
Walking 39:25 2.92 km (13:30 / km) +71m 12:03 / km
ahr:96 max:132
Pushing a stroller with three-month-old Artie in it.
It was mostly sunny when we started so I took along his hat and cool-baby sunglasses. At the bottom of the hill I thought I'd lost the sunglasses so went back to look for them, until I noticed them hanging on the frame when I had put them. Don't suppose I could blame mommy-brain?
It was mostly sunny when we started so I took along his hat and cool-baby sunglasses. At the bottom of the hill I thought I'd lost the sunglasses so went back to look for them, until I noticed them hanging on the frame when I had put them. Don't suppose I could blame mommy-brain?
Thursday May 16, 2019 #
3 PM
Walking 53:19 1.61 km (33:03 / km)
ahr:89 max:136
Including a few laps in tennis court while O was resting fron "tennis."
Sunday May 12, 2019 #
Event: Billygoat 41
11 AM
Orienteering race 2:08:21 7.61 km (16:51 / km) +178m 15:05 / km
ahr:136 max:176 shoes: 2017 Inov8 ArcticClaw 300
Kid goat, 6.5 km, 175m climb, one skip allowed. 6th of 12 starters on this short race, 3rd female behind Karen M and Barb B.
Temp in mid 50s in the parking area so I just wore a lighter long sleeved shirt. I was second guessing it at the start within the forest where it felt cooler, but it was fine.
Despite my slower start I managed to navigate pretty cleanly, and had help in the circle when the control flags weren't immediately visible from my approach. The few I did on my own were visible from a distance.
Led a BG group into our #3, their #5. I took the south-around-the-swamp route, hit the trail for a bit, looked for #11 to confirm my approach, and (I think) dropped down the steep reentrant at the west edge of the circle before continuing east to the knoll. They all took off up the hill and were out of sight by the time I reached #4 with Nancy D, though Tony M joined and passed us there.
I took the eastern route to 5 and on the way to 6 fell once and was helped finding the control by Charlie and Sharon. I considered skipping 7 but decided to wait, and I had Sharon to follow to 7 and 8. After punching 8 I started to follow her north but realized my course headed south and west from there. Mark Webb was with me here and off and on through 10 before tagging along with some others towards 11 (where I saw him again). At a trail jct WSW of 8 we saw Mary Jo head south (skipping 9; I had decided to skip 13), and Nancy, who had missed 8 and was headed back.
9 was visible from the approach. To 10 I was aiming for where the intermittent stream but hit just slightly east. I was looking to keep the large rocks/cliff on my left but it was actually on the right so I adjusted. Mary Jo was still looking for it so helped Mark and me. A BG group also came and went here (Tori, Ed, and Izzy?), and Mark latched onto them. Followed the stream towards marsh and trail, and had my second fall just before reaching the trail, where I slipped and my left knee hit a rock and both hands (protected by bike gloves) ... and my map ... got wet. Still readable. Took some time getting back up and seeing if I could jog on the trail. Took it through the green and the left it to follow the beeline, so I got to experience a beaver dam crossing.
J-J passed here and helped a bit on 12, and when I reached the trail I saw Mary Jo again heading in to 13 (which I skipped). Attacked 14 from large cliff along the trail and saw a water hole but didn't see the knoll immediately when my pace count was about up but did see J-J coming from further along so went to check and found it.
Then it was just navigate to the trails leading back to finish. I was surprised to be in fifth place but then noted that Karen M's card wasn't yet posted (she was first woman on the Kid, with a time near Max's...he was 2nd after Carl C). Dave Yee and Barb Bryant were also in, so I was 6th.
results
Temp in mid 50s in the parking area so I just wore a lighter long sleeved shirt. I was second guessing it at the start within the forest where it felt cooler, but it was fine.
Despite my slower start I managed to navigate pretty cleanly, and had help in the circle when the control flags weren't immediately visible from my approach. The few I did on my own were visible from a distance.
Led a BG group into our #3, their #5. I took the south-around-the-swamp route, hit the trail for a bit, looked for #11 to confirm my approach, and (I think) dropped down the steep reentrant at the west edge of the circle before continuing east to the knoll. They all took off up the hill and were out of sight by the time I reached #4 with Nancy D, though Tony M joined and passed us there.
I took the eastern route to 5 and on the way to 6 fell once and was helped finding the control by Charlie and Sharon. I considered skipping 7 but decided to wait, and I had Sharon to follow to 7 and 8. After punching 8 I started to follow her north but realized my course headed south and west from there. Mark Webb was with me here and off and on through 10 before tagging along with some others towards 11 (where I saw him again). At a trail jct WSW of 8 we saw Mary Jo head south (skipping 9; I had decided to skip 13), and Nancy, who had missed 8 and was headed back.
9 was visible from the approach. To 10 I was aiming for where the intermittent stream but hit just slightly east. I was looking to keep the large rocks/cliff on my left but it was actually on the right so I adjusted. Mary Jo was still looking for it so helped Mark and me. A BG group also came and went here (Tori, Ed, and Izzy?), and Mark latched onto them. Followed the stream towards marsh and trail, and had my second fall just before reaching the trail, where I slipped and my left knee hit a rock and both hands (protected by bike gloves) ... and my map ... got wet. Still readable. Took some time getting back up and seeing if I could jog on the trail. Took it through the green and the left it to follow the beeline, so I got to experience a beaver dam crossing.
J-J passed here and helped a bit on 12, and when I reached the trail I saw Mary Jo again heading in to 13 (which I skipped). Attacked 14 from large cliff along the trail and saw a water hole but didn't see the knoll immediately when my pace count was about up but did see J-J coming from further along so went to check and found it.
Then it was just navigate to the trails leading back to finish. I was surprised to be in fifth place but then noted that Karen M's card wasn't yet posted (she was first woman on the Kid, with a time near Max's...he was 2nd after Carl C). Dave Yee and Barb Bryant were also in, so I was 6th.
results
Saturday May 11, 2019 #
6 PM
Walking 20:37 1.26 km (16:23 / km) +6m 15:59 / km
ahr:96 max:142
After dinner at Whetstone Station in Brattleboro, VT. Across bridges over the CT River to solid ground in NH, and back. There was a large island so two bridges were required. Held up getting to the brewpub by an Amtrak train at the station nearby.
In the restaurant, Glen sat in NH and I in VT. :-)
In the restaurant, Glen sat in NH and I in VT. :-)
7 PM
Walking 25:00 [1] 1.1 mi (22:44 / mi)
Around Dartmouth campus in Hanover NH (including a coffee stop).
(Didn't have watch running.)
(Didn't have watch running.)
Friday May 10, 2019 #
Yoga 50:00 [1]
"Grounding" practice (instructor just returned from a vacation in Europe)
8 PM
Walking 39:10 3.43 km (11:25 / km)
ahr:96 max:157
Max heart rate is a fluke.
Around the neighborhood after dinner, with Glen; not pushing too hard. Upper 60s and humid (off and on showers today, but not while we were walking).
Around the neighborhood after dinner, with Glen; not pushing too hard. Upper 60s and humid (off and on showers today, but not while we were walking).
Wednesday May 8, 2019 #
2 PM
Walking 1:06:52 2.16 km (30:57 / km) +27m 29:09 / km
ahr:85 max:129
Out with O. We investigated a few neighborhood red horse-chestnuts, among other things.
10 PM
Note
20 minutes stretching before bed
Tuesday May 7, 2019 #
3 PM
Running (rail trail) 38:13 4.64 km (8:15 / km) +18m 8:05 / km
ahr:139 max:153 shoes: 2015 Altra LP2.0-9 lime
Saucon Rail Trail run from Reading Dr to Walnut St and back. Seemed like it was uphill both ways but likely only on the way back. ;-)
Temp in low 70s and sunny.
I wore a heartrate strap for better accuracy.
Temp in low 70s and sunny.
I wore a heartrate strap for better accuracy.
Monday May 6, 2019 #
10 AM
Walking (+ jogging up hills) 1:07:59 5.89 km (11:33 / km)
ahr:102 max:165
Little Lehigh Parkway with Nancy, from Bogert's Bridge toward the fish hatchery and back, then beyond the bridge to the LVRR clubhouse and back. Partly to mostly cloudy and 65-69F.
We raced up the hills (I couldn't run the whole way up the one N of I-78) after leaving the Fish Hatchery.
Somewhere along the way I lost a pair of glasses I was wearing occasionally, took off to photograph fish, and sometimes had left hanging off the front of my shirt. I'll head back after lunch and look for them and hope I find them....
We raced up the hills (I couldn't run the whole way up the one N of I-78) after leaving the Fish Hatchery.
Somewhere along the way I lost a pair of glasses I was wearing occasionally, took off to photograph fish, and sometimes had left hanging off the front of my shirt. I'll head back after lunch and look for them and hope I find them....
2 PM
Note
Found my glasses...hooray!
I'd stopped at a portajohn, and set them down inside it. They were still there when I returned. I visited that location first, hoping I wouldn't have to rehike the trail.
I'd stopped at a portajohn, and set them down inside it. They were still there when I returned. I visited that location first, hoping I wouldn't have to rehike the trail.
Sunday May 5, 2019 #
11 AM
Orienteering 1:18:35 *** 6.36 km (12:22 / km) +93m 11:31 / km
ahr:129 max:156 spiked:10/10c slept:7.0 shoes: 2017 Inov8 ArcticClaw 300
Back to French Creek despite the showers; temp about 58-60F.
Rerun of yesterday's Green course, correcting my worst route choices, and trying something new between 6 and 9. I was faster on all legs except 8-9 (3:10 minutes slower!) and the run in (a second slower).
Splits from yesterday and today:
Faster in part as I was using map memory, because I had forgotten my compass, epunch, and prescription reading glasses, so I didn't look at the map much. Also, I just wanted to beat yesterday's time.
Rerun of yesterday's Green course, correcting my worst route choices, and trying something new between 6 and 9. I was faster on all legs except 8-9 (3:10 minutes slower!) and the run in (a second slower).
Splits from yesterday and today:
Control Sat. Sun.
1. 1:10 0:56
2. 3:20 2:59
3. 5:06 4:04
4. 18:23 13:15
5. 22:04 13:06
6. 10:49 9:11
7. 9:52 8:38
8. 6:29 6:15
9. 13:41 16:52
10. 1:43 1:34
FIN 1:44 1:45
Faster in part as I was using map memory, because I had forgotten my compass, epunch, and prescription reading glasses, so I didn't look at the map much. Also, I just wanted to beat yesterday's time.
Saturday May 4, 2019 #
10 AM
Note
Showers and drizzle (temps in mid 60s) to start the day yielded to overcast skies but dry and temps rising into the 70s, just in time for us to run after we finished working starts.
11 AM
Orienteering race 1:34:21 *** 6.44 km (14:39 / km) +108m 13:31 / km
ahr:123 max:154 spiked:7/10c shoes: Inov8 ORoc280-B 2013-10
Course 7-Green course (5.3 km, 110m climb; 1:10000/5m French Creek Central map) at DVOA's MASOC meet after working starts in the morning (steering scouts into the correct lane).
Didn't start my watch at start, so distance is from #1, but I adjusted time to match my results printout (for when they get results posted). Actual start was at the N end of the loop parking lot.
A bit left of 3 after I attacked at the bend in the trail. Got most of the way to 4 okay but botched the attack by not verifying where I was exactly, and missed.
Then I continually messed up the route choice to 5. Should have climbed to road and run it to gravel trail, but I didn't. Otherwise, once I was on the muddy trail pointing to the control I should have just stayed there. But after a few steps on the muddy trail, I chose to try to climb to the road. That took some time. And when I finally made it to the road I turned off at the wrong trail. Definitely a comedy of errors. :-P
The rest of the course was fine. Kathy M almost caught up at 7 and 8 but was headed in as I headed out. I went by way of 6 and out to northern trail to 9 but Kathy took the southern route and got there first.
And a few minutes after I finished my sister Nancy finished and I knew I was suck. :-D
Didn't start my watch at start, so distance is from #1, but I adjusted time to match my results printout (for when they get results posted). Actual start was at the N end of the loop parking lot.
A bit left of 3 after I attacked at the bend in the trail. Got most of the way to 4 okay but botched the attack by not verifying where I was exactly, and missed.
Then I continually messed up the route choice to 5. Should have climbed to road and run it to gravel trail, but I didn't. Otherwise, once I was on the muddy trail pointing to the control I should have just stayed there. But after a few steps on the muddy trail, I chose to try to climb to the road. That took some time. And when I finally made it to the road I turned off at the wrong trail. Definitely a comedy of errors. :-P
The rest of the course was fine. Kathy M almost caught up at 7 and 8 but was headed in as I headed out. I went by way of 6 and out to northern trail to 9 but Kathy took the southern route and got there first.
And a few minutes after I finished my sister Nancy finished and I knew I was suck. :-D
Friday May 3, 2019 #
4 PM
Walking 59:06 4.94 km (11:58 / km) +55m 11:20 / km
ahr:99 max:124
Hill route with my sister
Thursday May 2, 2019 #
7 PM
Walking 47:11 3.59 km (13:09 / km)
ahr:78 max:124
Around the neighborhood, after dinner. No exercise earlier for me because 1) driving home from Delaware and 2) pretty warm this afternoon.
While we were out walking, we stopped to chat with a neighbor who had seen me in the Bed Bath and Beyond parking lot a few days ago in Rehoboth (but wasn't sure if it was me or a doppelgänger). :-D
While we were out walking, we stopped to chat with a neighbor who had seen me in the Bed Bath and Beyond parking lot a few days ago in Rehoboth (but wasn't sure if it was me or a doppelgänger). :-D
Wednesday May 1, 2019 #
5 PM
Walking 1:19:42 1.57 mi (50:45 / mi)
ahr:87 max:149
Looking at birds at Dupont Nature Center and Prime Hook NWA in southern Delaware.