Training Log Archive: JanetTIn the 7 days ending Sep 22, 2008:
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Monday Sep 22, 2008 #
Exerc. Class 55:00 [1]
Ex. class in Chatham. Helped to get out some of the kinks from yesterday's O run (control pick-up), at least in the hip/glute area.
Note
I was reading Kiki's latest post when I clicked on her profile and saw she's ranked 3 under the Discussion metric....so I clicked Discussion and saw that I'm 7th! Yikes -- I didn't realize I talked so much. Perhaps I spend WAY too much time on the computer...
Sunday Sep 21, 2008 #
Walking 17:00 [1]
shoes: Saucony Shadow 6000 8.5 #1
Hanging 4 controls on the white/yellow courses while Glen hung the others, pre-meet.
Orienteering 1:15:20
shoes: Trail NB 706 9D # 1
Picked up 6 controls (from the green/red courses) north of Long Pond. Got the first 3 okay, then wandered around a vague area NE of the control location of the 4th one for 15 minutes, partly parallel error, partly brain-dead, I suppose. :-) Eventually figured out where I was and collected the flag. Slow within the circles of the next two too. Otherwise a good, strong run along the rocky trail near the lake (Long Pond).
Nice turnout, nice weather!
Nice turnout, nice weather!
Saturday Sep 20, 2008 #
Walking 28:00 [1]
shoes: Saucony Shadow 6000 8.5 #1
Walked up my road (west to JH Rd & back) to just loosen up the muscles and grab some vitamin D. Delightfully sunny and warm day (upper 60's).
Friday Sep 19, 2008 #
Running (treadmill) warm up/down 11:52 [3] 1.0 mi (11:52 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Warm up at the Y for Tempo run (5:54, 0.5 mi), plus an intermediate 0.5 mi after the first Tempo mile. Anyway, all at the same perceived intensity level.
Running (treadmill) tempo 17:44 [5] 1.75 mi (10:08 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Tempo on the treadmill. Two parts -- 10:06 for 1 mi, and then (after a rest where I dropped down to level 3 intensity) another 7:38 for 0.75 mi. Goal was ~10:10/mi pace.
I took the break after 1 mile because my right knee (?!) was getting achy on the outside and I didn't want to push it too far. I took the 1/2 mi break, then did what I could back up at tempo pace.
Knee's okay now. I probably need to ice the other one, though.
I took the break after 1 mile because my right knee (?!) was getting achy on the outside and I didn't want to push it too far. I took the 1/2 mi break, then did what I could back up at tempo pace.
Knee's okay now. I probably need to ice the other one, though.
Walking warm up/down 8:27 [2] 0.5 mi (16:54 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Cool down on the treadmill, at 3.6 mph pace (faster than the fellow to my right who was at 3.4 mph).
Strength 10:00 [1]
shoes: Saucony Shadow 6000 8.5 # 3
All of the Fitlinxx machines, using the leg machines at reduced loads (from what I had been doing, before I stopped using the leg machines). Still unsure whether I should continue using the leg ones, as my knees seem to act up afterwards. I'm trying to strengthen enough muscles to stabilize the kneecap.
Thursday Sep 18, 2008 #
Hiking 56:20 [2] 2.61 mi (21:35 / mi)
shoes: Trail NB 706 9D # 2
Hiked again at Schor Conservation area in Red Rock. Climbed up to the high point first, and took my camera so I got a few pictures (will post later), both from the viewpoint and of the mostly wide-open woods themselves.
I think I might have scared up a large bird (turkey, perhaps) or woodchuck near one trail, but other than that, no birds/animals to be seen. Eerie...must be too many trails, or too groomed, or the wrong time of day to see anything. Oh, and I did see one frog in the pond.
I think I might have scared up a large bird (turkey, perhaps) or woodchuck near one trail, but other than that, no birds/animals to be seen. Eerie...must be too many trails, or too groomed, or the wrong time of day to see anything. Oh, and I did see one frog in the pond.
Wednesday Sep 17, 2008 #
Exerc. Class 55:00 [1]
Class in Chatham. Jennifer is suffering from allergies and thought goldenrod and ragweed are one and the same -- not. I found a patch of ragweed close by to illustrate the difference. (Gee, I'm such a pedant sometimes...)
Tuesday Sep 16, 2008 #
Running (treadmill) warm up/down 8:15 [3] 0.7 mi (11:47 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Warming up at the Y...
which took place after my annual physical where I didn't really resolve anything but got some tips on additional knee strengthening I can do. (Suggestion for my hip -- icing. Okay, how does one ice a hip? The only way I could get it in the right place would be lying on my side...boring!)
Weight was down since last time I had a physical (yeay!), LDL about the same, HDL even higher than before (in the 90's), so the exercise is doing some good. :-)
which took place after my annual physical where I didn't really resolve anything but got some tips on additional knee strengthening I can do. (Suggestion for my hip -- icing. Okay, how does one ice a hip? The only way I could get it in the right place would be lying on my side...boring!)
Weight was down since last time I had a physical (yeay!), LDL about the same, HDL even higher than before (in the 90's), so the exercise is doing some good. :-)
Running (track) intervals 19:19 1.77 mi (10:55 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Intervals on the indoor track, aiming for 2:00 per 345m (with 230m easy laps in between, some jogging, some with walking thrown in).
159 /142
201 / 146
201 / 145
158 / 204
159 / 204
Followed by a walking cool-down, 1/2 mi, 7:45.
HR right after the last fast interval was around 145-150, probably about where it should be.
159 /142
201 / 146
201 / 145
158 / 204
159 / 204
Followed by a walking cool-down, 1/2 mi, 7:45.
HR right after the last fast interval was around 145-150, probably about where it should be.