Training Log Archive: JanetTIn the 31 days ending Jul 31, 2019:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » 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 Jul 31, 2019 #
Note
For anyone watching at home, the organizers are tracking selected individuals from several age groups through the week, and tomorrow is M-and W65+, and they have selected me as one to wear a GPS tracker. Even if you don't watch when I'm actually running (7:35am EDT, 12:35pm local), you can replay my track by visiting here:
https://www.scottish6days.com/2019/d4-culteuchar-a...
https://www.scottish6days.com/2019/d4-culteuchar-a...
10 AM
Orienteering race (Sprint) 21:01 *** 2.76 km (7:37 / km) +42m 7:05 / km
ahr:142 max:164 spiked:15/16c shoes: 2019 VJ Falcon 6.5 scot
"Rest Day" sprint in MacRosty Park in Crieff. We had requested early starts so we could do stuff this afternoon. I was in 1st place of 5 when we left, but ended up 19th of 43 in the W65-74 group, after everyone else ran. ;-)
Fun park sprint, on a 1:3000 map(!), 2.2km (shared with W75+ and M75+), 16 controls, one of which was on the other side of an uncrossable fence (there was a marshall), 75-80m from the closest gate.
The 1st control took us across a small watercourse with bridges (we could only cross water at bridges), then my next control involved running either back across the same bridge and then up a pathway, or to a bridge that took you beyond the control 65-70m or so. I took the first bridge; I think that route was shorter. Wrong route choice to 4 took me to where I could see *two* trees, and I checked the wrong one first. Should have taken the lower trail, which would have been a bit less climb. Fine through the rest, including noting that the fence on top of a wall was uncrossable (map flip control) and required running around. We think (based on splits) a few SI-Air holders might have "cheated" a bit by going close to the control below it (ie, not running around the fence) and reaching up high enough to get their SI card close enough to register. All the other controls but that one were in the park below the fence.
Results for W65+
Splits
Route Gadget
.....
We visited Glenturret Distillery in Crieff afterwards, and took the "photos allowed" tour which takes you through the entire process and history of the distillery which started in the 1740s and finishes with two one-ounce samples. Designated drivers could save their samples (in small plastic cups like those used for ketchup at fast-food places) to consume later.
Then we stopped to see the Pictish stones in Fowliss Wester (the sign for which we kept passing on our way from Perth to Crieff). We also tried to get to Huntingtower Castle just outside Perth but a heavy rain had come through while we drove, causing puddling/standing water on the roadways, and the access roads to the castle were closed from both directions... oh well.
Fun park sprint, on a 1:3000 map(!), 2.2km (shared with W75+ and M75+), 16 controls, one of which was on the other side of an uncrossable fence (there was a marshall), 75-80m from the closest gate.
The 1st control took us across a small watercourse with bridges (we could only cross water at bridges), then my next control involved running either back across the same bridge and then up a pathway, or to a bridge that took you beyond the control 65-70m or so. I took the first bridge; I think that route was shorter. Wrong route choice to 4 took me to where I could see *two* trees, and I checked the wrong one first. Should have taken the lower trail, which would have been a bit less climb. Fine through the rest, including noting that the fence on top of a wall was uncrossable (map flip control) and required running around. We think (based on splits) a few SI-Air holders might have "cheated" a bit by going close to the control below it (ie, not running around the fence) and reaching up high enough to get their SI card close enough to register. All the other controls but that one were in the park below the fence.
Results for W65+
Splits
Route Gadget
.....
We visited Glenturret Distillery in Crieff afterwards, and took the "photos allowed" tour which takes you through the entire process and history of the distillery which started in the 1740s and finishes with two one-ounce samples. Designated drivers could save their samples (in small plastic cups like those used for ketchup at fast-food places) to consume later.
Then we stopped to see the Pictish stones in Fowliss Wester (the sign for which we kept passing on our way from Perth to Crieff). We also tried to get to Huntingtower Castle just outside Perth but a heavy rain had come through while we drove, causing puddling/standing water on the roadways, and the access roads to the castle were closed from both directions... oh well.
11 PM
Note
Looking at my track now, it did something really weird after about the 1km mark. I did go to a tree to the SW, but then turned and headed back uphill past the pavilion to another tree and then to the around-the-fence control. #10 was through the playground and then the track picks up near #11 (see route gadget, which I added by hand the best I could).
Tuesday Jul 30, 2019 #
Note
Apparently the organizers felt the river crossing leg on yesterday's course (where I went the long way around but not everyone did) was unfair because the meet notes were vague about crossing "where safe" and the bank was not streamered to indicate out of bounds.
So they threw out the times for leg 6-7. That moved some people up and me down to 24th place.
So they threw out the times for leg 6-7. That moved some people up and me down to 24th place.
10 AM
Walking warm up/down 14:00 0.79 km (17:39 / km) +18m 15:49 / km
ahr:100 max:116 shoes: 2017 Inov8 ArcticClaw 300
To the start, on a hillside overlooking the arena. Warm in the sun, but there was shade to be found. Actual start is a couple contours higher on the hill but I wanted to take advantage of the shade because I arrived early.
Temp was probably upper 60s to low 70s.
Temp was probably upper 60s to low 70s.
Orienteering race 37:40 **** 2.3 km (16:23 / km) +41m 15:02 / km
ahr:135 max:176 spiked:10/10c shoes: 2017 Inov8 ArcticClaw 300
Scottish 6 Day, day 3 (middle) on Dundurn map S of St Fillians, 1:7500, 5m. C20 was 1.9km, 75m climb. Day started our mostly sunny with thinner wispy clouds, the became cloudier as the day went on, but was still sunny when we left around 1:30 or so.
Aside from a bit of bobbling out of the start triangle which cost me a minute or more, I had a great run and a lot of fun--Middle is my favorite discipline, and this one delivered with a lot of short legs and changes of direction. I had to hook around obstacles here and there but kept track of where I was (the spur at 3 came up a bit quicker than I expected but I saw a bag on the end of a hill and checked the code...it was mine). Got my right foot this time stuck in a marsh between 4-5 and had to work it out; a kind gentleman stopped to give me an arm to pull myself out.
4th of 15 when I finished (with many more still to finish in W65), with Peggy D in 1st (for the moment) and Angelica Riley and Kristin Hall as well, so a happy American crew. Glen was also 1st for a time. Final placing is 13th, my best so far.
I must have started and immediately stopped my watch at the start because part of the track and time is missing; I adjusted the time and guessed on the added distance.
Results
Splits
Route Gadget (hand drawn)
Aside from a bit of bobbling out of the start triangle which cost me a minute or more, I had a great run and a lot of fun--Middle is my favorite discipline, and this one delivered with a lot of short legs and changes of direction. I had to hook around obstacles here and there but kept track of where I was (the spur at 3 came up a bit quicker than I expected but I saw a bag on the end of a hill and checked the code...it was mine). Got my right foot this time stuck in a marsh between 4-5 and had to work it out; a kind gentleman stopped to give me an arm to pull myself out.
4th of 15 when I finished (with many more still to finish in W65), with Peggy D in 1st (for the moment) and Angelica Riley and Kristin Hall as well, so a happy American crew. Glen was also 1st for a time. Final placing is 13th, my best so far.
I must have started and immediately stopped my watch at the start because part of the track and time is missing; I adjusted the time and guessed on the added distance.
Results
Splits
Route Gadget (hand drawn)
9 PM
Walking 4:14 0.35 km (12:14 / km)
ahr:100 max:105
Times 2.
Apartment to grocery store across the street, and back to get a couple of things we'd forgotten to pick up. Track is messed up as I did start my watch at the store entrance, not in the drive; for the trip back.
Apartment to grocery store across the street, and back to get a couple of things we'd forgotten to pick up. Track is messed up as I did start my watch at the store entrance, not in the drive; for the trip back.
Monday Jul 29, 2019 #
12 PM
Walking warm up/down 31:59 2.36 km (13:33 / km) +88m 11:25 / km
ahr:115 max:147 shoes: Inov8 ORoc280-B 2013-10
To the start from parking via the portajohns.
1 PM
Orienteering race 57:06 *** 4.24 km (13:28 / km) +80m 12:18 / km
ahr:135 max:164 spiked:8/9c shoes: Inov8 ORoc280-B 2013-10
Scottish 6-Day, Day 2 on Edinchip (pronounced Edenkip) map, 1:10000, 5m contours; 3.4 km, 90m climb. Weather similar to yesterday (so, circa 60+/-), maybe a few degrees cooler, slightly less breeze, only the threat of drizzle.
As I hiked up the hill to the start I saw dozens of people on their courses heading almost straight up the hill, and hoped my course wouldn't do the same...and it didn't. #1 was a 300m leg mostly contouring across the hill (slightly uphill) past another control (one of three boulders in a line where I attempted to figure out which of the three it was. Mapped "marshes" on this map weren't as wet as those yesterday, and could be traversed fairly easily. Then we got to drop down the hill and cross a fordable stream before heading slightly up the other side before exiting that valley for the lower areas closer to the A84 roadway, where there was a series of controls before climbing back up to finish not far from the start.
I bobbled #4 a bit (again! What is it with number 4 ... or sometimes it's #6?), partly because there was a camera crew (two men with cameras filming the action) not long before the point, and I misidentified which hilltop they were on, so I went too far and had to come back for it. The leg from #6-7 was a bot unfair, I thought; the beeline crossed a stream with solid black lines on its sides, dark green on the far side, and a thickish purple line along it on the side I approached. There were crossing points marked about 250m either way from #6. I decided the purple meant out of bounds/do not cross, and chose the left-hand crossing point and doubled back to #7 (passing another control, and checking the code, on the way) making it a 450m leg rather than a 200m leg.
I was happy with my placing, about halfway down the field when I finished (15/32 at that point; more finished later on). When I returned to where the Americans were gathering, I spoke to one who was also on course 20 and she admitted to having gone straight on that leg and crossed the purple line. She said it was poor course design (Glen agrees). There wasn't any note in the course notes that I remember seeing mentioning the purple line and what it meant.
Results (may be provisional)
Splits
Route Gadget
As I hiked up the hill to the start I saw dozens of people on their courses heading almost straight up the hill, and hoped my course wouldn't do the same...and it didn't. #1 was a 300m leg mostly contouring across the hill (slightly uphill) past another control (one of three boulders in a line where I attempted to figure out which of the three it was. Mapped "marshes" on this map weren't as wet as those yesterday, and could be traversed fairly easily. Then we got to drop down the hill and cross a fordable stream before heading slightly up the other side before exiting that valley for the lower areas closer to the A84 roadway, where there was a series of controls before climbing back up to finish not far from the start.
I bobbled #4 a bit (again! What is it with number 4 ... or sometimes it's #6?), partly because there was a camera crew (two men with cameras filming the action) not long before the point, and I misidentified which hilltop they were on, so I went too far and had to come back for it. The leg from #6-7 was a bot unfair, I thought; the beeline crossed a stream with solid black lines on its sides, dark green on the far side, and a thickish purple line along it on the side I approached. There were crossing points marked about 250m either way from #6. I decided the purple meant out of bounds/do not cross, and chose the left-hand crossing point and doubled back to #7 (passing another control, and checking the code, on the way) making it a 450m leg rather than a 200m leg.
I was happy with my placing, about halfway down the field when I finished (15/32 at that point; more finished later on). When I returned to where the Americans were gathering, I spoke to one who was also on course 20 and she admitted to having gone straight on that leg and crossed the purple line. She said it was poor course design (Glen agrees). There wasn't any note in the course notes that I remember seeing mentioning the purple line and what it meant.
Results (may be provisional)
Splits
Route Gadget
2 PM
Walk/Jog warm up/down 23:27 1.83 km (12:51 / km)
ahr:112 max:157 shoes: Inov8 ORoc280-B 2013-10
From finish back to the arena (plus some time before I remembered to stop my watch).
Sunday Jul 28, 2019 #
Event: Scottish 6 Days 2019
10 AM
Walking warm up/down 49:44 3.57 km (13:55 / km) +91m 12:21 / km
ahr:108 max:134 shoes: 2017 Inov8 ArcticClaw 300
To the start via the arena (My start was 200 m away from Glen's; sometimes they will overlap and other times they won't.) Up and down hills, across stone walls and through sheep pastures (with one dead ram visible near the trail).
11 AM
Orienteering race 1:25:47 **** 4.07 km (21:06 / km) +71m 19:25 / km
ahr:117 max:158 spiked:11/14c slept:6.5 shoes: 2017 Inov8 ArcticClaw 300
Scottish 6-Day, Day 1 on Auchingarrich map, 1:7500, 5m contours. W65L, course 20, shared by W45S and M75L was 3.2km, 95m climb. The course stayed mostly in the flatter area between several hills, but containing tracts of mature pine plantation, some more runnable than others (light and medium greens, the darker color having open rides here and there), as well as numerous narrow watercourses/wet ditches, some with more water than others. Marshes seemed more like open grassy areas with wet footing, though a few were deeper with muck on the bottom to catch your shoes (guess how I found out?). The trick was reading the vegetation and moving through it.
I started off slowly, folding my map, and realized I had to head 3 contours down a hillside but had several good catching features beyond it so wasn't too worried about finding it, and found the cliff where I expected. With 3000+ runners at this event and probably ~100 runners or more per course (W65 had 40; I ended up 28th today; 66/105 on course 20), there were herd paths for later starters which helped enormously in some places.
3-4 was my biggest error, and 9-10 (which went back into the same area) was my next biggest, I also missed on 11; doing a fishhook loop around a spur to find my cliff.
The short legs from 4-9 were fun, then I lost track of where I was to 10, finding a control I'd seen before from 3-4 but not on my course. I was able to successfully correct from there and find 10. Happy not to be farther down the list.
The splits reveal that a Norwegian who finished today two places ahead of me was actually first overall until she spent way longer than I did on the leg from 9-10. (45 min to my 20+; best split in W65 was 8:42 by the second place finisher. CSU's Pia Webb ran the same course as W45S and smoked the field on Course 20.)
Results for W65L
Splits
Route Gadget
I started off slowly, folding my map, and realized I had to head 3 contours down a hillside but had several good catching features beyond it so wasn't too worried about finding it, and found the cliff where I expected. With 3000+ runners at this event and probably ~100 runners or more per course (W65 had 40; I ended up 28th today; 66/105 on course 20), there were herd paths for later starters which helped enormously in some places.
3-4 was my biggest error, and 9-10 (which went back into the same area) was my next biggest, I also missed on 11; doing a fishhook loop around a spur to find my cliff.
The short legs from 4-9 were fun, then I lost track of where I was to 10, finding a control I'd seen before from 3-4 but not on my course. I was able to successfully correct from there and find 10. Happy not to be farther down the list.
The splits reveal that a Norwegian who finished today two places ahead of me was actually first overall until she spent way longer than I did on the leg from 9-10. (45 min to my 20+; best split in W65 was 8:42 by the second place finisher. CSU's Pia Webb ran the same course as W45S and smoked the field on Course 20.)
Results for W65L
Splits
Route Gadget
2 PM
Walking warm up/down 36:00 [3] 2.61 km (13:48 / km)
shoes: 2017 Inov8 ArcticClaw 300
Walk back to car park from the arena.
Saturday Jul 27, 2019 #
Walking 47:30 [2] 2.1 km (22:37 / km)
Friday Jul 26, 2019 #
11 AM
Walking 50:37 2.09 km (24:15 / km) +48m 21:46 / km
ahr:87 max:129
Walking 4:48 0.37 km (13:09 / km)
ahr:99 max:139
Wednesday Jul 24, 2019 #
5 PM
Orienteering race 27:45 *** 3.04 km (9:08 / km)
ahr:142 max:166 spiked:12/12c shoes: 2019 Altra LP4.0 9 rspb
Sprint 2 first, 2.5 km, 24m climb claimed. Low 80s and lower humidity than earlier in the week (and most of July!). Shaded areas also gave some relief.
Since I hadn't done sprint 1 first I wasn't aware of a way to get through between #4&5 directly west of #4, so I looped back SW around a building. I did approach #5 from the NE side of the U shaped building. To #8 I went left along the road, not seeing an advantage to looping S around the out-of-bounds buildings, though it probably would have been better as 8 was on the SE end of the building. 9-10-11-12 was an interesting sequence that would have been more so if I could actually run but as it was I was just so tired by that point I walked and jogged intermittently.
Campus was once a large campus state mental facility, and I (along with others on the high school chorus) visited inside one of the buildings circa 1969-70 to do a Christmas concert. Sure made an impression on me. Some of the buildings are now crumbling, especially older ones, and some are still in use for psychiatric services, but most of the campus grounds are used by community groups. A youth soccer practice started on one of the nearby fields at around 6 pm.
Since I hadn't done sprint 1 first I wasn't aware of a way to get through between #4&5 directly west of #4, so I looped back SW around a building. I did approach #5 from the NE side of the U shaped building. To #8 I went left along the road, not seeing an advantage to looping S around the out-of-bounds buildings, though it probably would have been better as 8 was on the SE end of the building. 9-10-11-12 was an interesting sequence that would have been more so if I could actually run but as it was I was just so tired by that point I walked and jogged intermittently.
Campus was once a large campus state mental facility, and I (along with others on the high school chorus) visited inside one of the buildings circa 1969-70 to do a Christmas concert. Sure made an impression on me. Some of the buildings are now crumbling, especially older ones, and some are still in use for psychiatric services, but most of the campus grounds are used by community groups. A youth soccer practice started on one of the nearby fields at around 6 pm.
Orienteering 29:58 **** 3.1 km (9:40 / km)
ahr:149 max:182 spiked:11/11c shoes: 2019 Altra LP4.0 9 rspb
Sprint 1
In field on my way from 1-2 a couple orienteering for the first time asked if I was headed to #30 (which I was coming from). I pointed them back to the end of the building they were well beyond, then continued on my way to #2.
4-5, Oriana had passed me on the way to 3 and left #4 to the right so I took the opposite way around; it seemed like a wash and I hadn't been around on the left side, plus it gave me an opportunity to scope out the area around #8. I wasn't sure I could pass through near 8 so went around left of building, but I could have (don't know whether the time would be different but likely not. Better to take the safe route.). Then right to 9 since I had been left previously. 10 was in light-green woods and apparently I found what few prickers are on there because the back of one leg had some scratches when I finished. Otherwise it was all open running.
In field on my way from 1-2 a couple orienteering for the first time asked if I was headed to #30 (which I was coming from). I pointed them back to the end of the building they were well beyond, then continued on my way to #2.
4-5, Oriana had passed me on the way to 3 and left #4 to the right so I took the opposite way around; it seemed like a wash and I hadn't been around on the left side, plus it gave me an opportunity to scope out the area around #8. I wasn't sure I could pass through near 8 so went around left of building, but I could have (don't know whether the time would be different but likely not. Better to take the safe route.). Then right to 9 since I had been left previously. 10 was in light-green woods and apparently I found what few prickers are on there because the back of one leg had some scratches when I finished. Otherwise it was all open running.
Tuesday Jul 23, 2019 #
Yoga (Vinyasa) 50:00 [1]
8 PM
Walking 35:24 3.25 km (10:54 / km)
ahr:103 max:121
Saturday Jul 20, 2019 #
Event: Ottawa O-Fest
10 AM
Biking 1:00:00 14.07 km (4:16 / km) +76m 4:09 / km
ahr:117 max:149 shoes: Trek DS 3 hybrid
Peace Valley Park south of Perkasie (Bucks Co.). We biked all the around the lake and back across the dam. Lots of others out including a few runners.
Anorher hot one when in the sun, about 87 and humid.
Anorher hot one when in the sun, about 87 and humid.
Friday Jul 19, 2019 #
11 AM
Biking 34:42 9.93 km (3:30 / km) +64m 3:23 / km
ahr:128 max:148 shoes: Trek DS 3 hybrid
Little Lehigh Parkway (while Glen ran), 86 and high humidity, sunny. Good day for a bike ride.
Killed 2 spotted lanternfly nymphs, late stage (black with white and red dots, middle bottom in this image), my good deed for the day.
Killed 2 spotted lanternfly nymphs, late stage (black with white and red dots, middle bottom in this image), my good deed for the day.
Wednesday Jul 17, 2019 #
Event: DVOA Penn State-Berks
Note
I was hoping to get out on one of the sprint courses at Penn State Berks today, but weather and lack of someone to take over the computer for me (everyone wanted to run, even in the thunderstorms!...good for them) got in the way. In the end it was just as well; I used my raincoat to shield the computer and download box so we could keep it running. Yes, we had a shelter, but breezes brought the rain under the shelter at times. Rain stopped after control pickup to let us shake the worst of it off equipment before it went back in our car....
Exciting! Everyone came back safe and sound if not dry (which they would have been anyway as it was 93 when we were setting everything up).
Thanks to all who helped!
Exciting! Everyone came back safe and sound if not dry (which they would have been anyway as it was 93 when we were setting everything up).
Thanks to all who helped!
Monday Jul 15, 2019 #
Yoga 50:00 [1]
Focus on doing sun salutations properly
3 PM
Biking 1:01:04 8.98 km (6:48 / km) +43m 6:39 / km
ahr:130 max:175 shoes: Trek DS 3 hybrid
Another warm afternoon (~mid 80s) so off to Jordan Parkway again for biking. Tried a number of singletrack mtb trails, not as windy as last time so some of which were reasonable, some of which had obstacles that I had to walk my bike over/past.
Tipped over once going up a steep hill where I was planning to hop off anyway but my wheel caught something that stopped me sooner. There was a convenient bush nearby and thankfully no poison ivy ... there. I did notice some along some other trails. Had to turn around once when a trail was blocked by a downed tree...I wonder if it came down in last week's storm.
On one trail saw a bunny near the same intersection I'd seen one before. Must have a home nearby.
Fun.
Tipped over once going up a steep hill where I was planning to hop off anyway but my wheel caught something that stopped me sooner. There was a convenient bush nearby and thankfully no poison ivy ... there. I did notice some along some other trails. Had to turn around once when a trail was blocked by a downed tree...I wonder if it came down in last week's storm.
On one trail saw a bunny near the same intersection I'd seen one before. Must have a home nearby.
Fun.
6 PM
Note
AOWN note: at one point I could see I was about to ride through a very large spider web crossing the mtb trail...I tried to hit it near the side instead of head-on in the middle.... I don't think I got much on me.
Sunday Jul 14, 2019 #
Event: DVOA Mount Penn - Antietam
10 AM
Orienteering race 1:18:56 **** 5.47 km (14:25 / km) +121m 13:00 / km
ahr:129 max:167 spiked:7/10c shoes: Inov8 ORoc280-B 2013-10
Green course 4.3 km, 150m climb by Bob Gross. About 78 at start with a breeze so not bad except for the humidity.
Fine through the first 5, then missed 6 and 7 off to one side or the other. Fine to 8, then exited wrong and went a short way in the wrong direction on the road before checking my compass and correcting. Found the right trails to 9, and set my compass to 10 and swore silently as it was a short leg (250m or so) up 4 contours on a boulder-strewn hillside to a big rock (I picked the wrong one) and then back down to the finish. My Halo sweatband-hat was dripping when I finished.
But I had fun (except for #10) and got to chat with the MacMullans. :-)
Fine through the first 5, then missed 6 and 7 off to one side or the other. Fine to 8, then exited wrong and went a short way in the wrong direction on the road before checking my compass and correcting. Found the right trails to 9, and set my compass to 10 and swore silently as it was a short leg (250m or so) up 4 contours on a boulder-strewn hillside to a big rock (I picked the wrong one) and then back down to the finish. My Halo sweatband-hat was dripping when I finished.
But I had fun (except for #10) and got to chat with the MacMullans. :-)
Saturday Jul 13, 2019 #
10 AM
Biking 1:21:12 12.8 mi (6:21 / mi) +61m 6:15 / mi
ahr:105 max:143 shoes: Trek DS 3 hybrid
Ironton Rail Trail in Whitehall, Coplay, and Hokendaqua. Temp about 78 to start, 82 when we finished, mostly sunny. Nice trail with pavement on most of it and gravel on the west end.
Longest ride so far (distance); left foot started to get numb in the last few km.
Longest ride so far (distance); left foot started to get numb in the last few km.
Friday Jul 12, 2019 #
Yoga 50:00 [1]
Allover workout, plus focused savasana (unless you drifted elsewhere)
Thursday Jul 11, 2019 #
8 PM
Walking 42:00 3.13 km (13:26 / km)
ahr:92 max:117
After dinner stroll in the mugginess after the rain stopped. Lovely sunset colors.
We stopped to chat with a neighbor who also goes to yoga (I didn't stop watch or delete time). She was walking her new puppy, a King Charles Spaniel.
We stopped to chat with a neighbor who also goes to yoga (I didn't stop watch or delete time). She was walking her new puppy, a King Charles Spaniel.
Tuesday Jul 9, 2019 #
11 AM
Biking 56:14 8.91 mi (6:19 / mi) +27m 6:15 / mi
ahr:121 max:155 shoes: Trek DS 3 hybrid
Around 80F and partly cloudy.
Around neighborhoods, making wrong turns, but eventually made it safely to Starbucks at Promenade Shops. After I consume my beverage, I'll head home a more direct way (but not the fastest-by-car, which involves a dicey Rt 309 crossing... not pedestrian-friendly, either).
Some of this was on a gravel trail that was a bit soft and wet in places but I made it through. Had to lift the bike over a gate near Rt 378.
Around neighborhoods, making wrong turns, but eventually made it safely to Starbucks at Promenade Shops. After I consume my beverage, I'll head home a more direct way (but not the fastest-by-car, which involves a dicey Rt 309 crossing... not pedestrian-friendly, either).
Some of this was on a gravel trail that was a bit soft and wet in places but I made it through. Had to lift the bike over a gate near Rt 378.
Biking 12:06 3.43 km (3:31 / km) +15m 3:27 / km
ahr:125 max:158
Promenade Shops to Rt 309, where my chain came off the front gear....
Walking 3:54 0.27 km (14:36 / km) +3m 13:54 / km
ahr:112 max:128
I walked it across the road, and partway down Chestnut, until I met a man on a bike who asked what was up, and was able to show me how to get the chain back on the gear...
Biking 4:15 0.99 km (4:19 / km)
ahr:128 max:157
... and I finished the ride back home.
Monday Jul 8, 2019 #
Yoga 50:00 [1]
Brahmacharya ("right use of energy") practice
Sunday Jul 7, 2019 #
8 PM
Walking 43:56 3.47 km (12:39 / km)
ahr:93 max:108
Back home; after-dinner stroll.
Saturday Jul 6, 2019 #
8 AM
Walking 1:00:00 4.75 km (12:38 / km)
ahr:94 max:106 shoes: 2015 Altra LP2.0-9 lime
Nature trail from the condo, including partway out to the fishing dock.
4 PM
Note
After the family reunion, as we were driving away, I noticed a tick crawling up the *inside* of the windshield in front of me. We captured (and impaled) it, and noticed it was a Lone Star tick (ick!). Good thing I saw it crawling or one of us might have found it attached instead.
Tuesday Jul 2, 2019 #
11 AM
Biking 55:49 8.8 km (6:21 / km) +104m 5:59 / km
ahr:128 max:185 shoes: Trek DS 3 hybrid
Green Lane Co Park, mostly on the Red trail, starting from the horse trailer parking lot (no horse trailers today) off Knight Road. Mostly double track but one challenging section of single track with tall grasses on both sides. Another warm day, hazy sun, mid 80s.
I have to figure something to carry to wipe my forehead/eyes, though, when the sweat runs down....
Stopped bike to cross back over the road and put my left foot down but there was nothing to support it! Apparently I dismounted over a narrow culvert pipe and missed... small scrape on the inside of my left leg, and I fell into the itchy grass and had to get myself and my bike back upright, but no other harm done.
I have to figure something to carry to wipe my forehead/eyes, though, when the sweat runs down....
Stopped bike to cross back over the road and put my left foot down but there was nothing to support it! Apparently I dismounted over a narrow culvert pipe and missed... small scrape on the inside of my left leg, and I fell into the itchy grass and had to get myself and my bike back upright, but no other harm done.
8 PM
Walking 44:59 3.0 km (15:00 / km)
ahr:85 max:106
Warmer and more humid than last night so went slower (plus, made a few stops)
Monday Jul 1, 2019 #
Yoga 50:00 [1]
Hips / piriformis was today's focus.
I could have used some upper back / neck focus, but I'll have to do that on my own.
2 X 12 lat pulldowns @35#, 2 X 12 seated rows @35#
I could have used some upper back / neck focus, but I'll have to do that on my own.
2 X 12 lat pulldowns @35#, 2 X 12 seated rows @35#
8 PM
Walking 48:22 4.43 km (10:56 / km)
ahr:102 max:112