Training Log Archive: JanetTIn the 7 days ending Nov 10, 2018:
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Saturday Nov 10, 2018 #
Note
Forecast for race day: 38 and 15 mph winds. Brrrr!
9 AM
Running (dirt) race 29:34 2.28 mi (12:58 / mi) +50m 12:08 / mi
ahr:150 max:164 shoes: 2015 Altra LP2.0-9 lime
"Two mile Scramble" run at Lehigh Gap Nature Center, while Glen ran the 10k. (Actually, I finished just about when the 10k started...saw them running off down the rail trail.
Nice cinder rail trail for the first part, then turned up the Bobolink Trail (which I walked), turned again to head back to the nature center...part rail trail and part rocky singletrack. I was last of 13 starting out, but passed a couple of fellows after the Bobolink Trail and finished in 11th place (last of 5 females). No prizes for us, but the 10k runners got "medals" made from polished slate discs. Nice.
As predicted, weather was cold and blustery...at least until we headed back, where wind was from behind.
Nice cinder rail trail for the first part, then turned up the Bobolink Trail (which I walked), turned again to head back to the nature center...part rail trail and part rocky singletrack. I was last of 13 starting out, but passed a couple of fellows after the Bobolink Trail and finished in 11th place (last of 5 females). No prizes for us, but the 10k runners got "medals" made from polished slate discs. Nice.
As predicted, weather was cold and blustery...at least until we headed back, where wind was from behind.
Friday Nov 9, 2018 #
Yoga 50:00 [1]
Focus was on balance. :-)
4 PM
Note
Slight cold symptoms today. Hope it doesn't turn into anything.
Thursday Nov 8, 2018 #
4 PM
Walking 41:40 [3] 2.48 mi (16:48 / mi)
Around the compound, before sunset. Clear skies and temp about 50.
PT mid-afternoon...making progress.
PT mid-afternoon...making progress.
Wednesday Nov 7, 2018 #
2 PM
Walk/Jog 46:01 4.44 km (10:22 / km) +60m 9:42 / km
ahr:119 max:144 shoes: 2015 Altra LP2.0-9 lime
Run and walk at Green Lane Park in the afternoon after the clouds rolled in. Upper 50s with a breeze...nice for running. Started at parking area off Knight Rd near Rt 29. Last time we were at Green Lane there were horse trailers here, but we figured they wouldn't be there on a weekday, and they weren't.
Explored more trails I hadn't been on, including single and doubletrack woods trails. Some had been visited by horses, some not. Missed a turn out to Knight road so returned to the road and ran along it to visit a loop closer to the lake.
Explored more trails I hadn't been on, including single and doubletrack woods trails. Some had been visited by horses, some not. Missed a turn out to Knight road so returned to the road and ran along it to visit a loop closer to the lake.
10 PM
Note
Found and removed an adult deer tick on left inside upper calf just below the knee. Treated with topical antibiotic; will watch for other reactions. Wanted to note the date.
Tuesday Nov 6, 2018 #
Yoga (Vinyasa) 50:00 [2]
Good class though I'm still avoiding down dogs.
PT earlier in the day seemed to go pretty well and I'm getting a bit more flexibility back. Helps that the shoulder-front doesn't seem as swollen as it's been.
PT earlier in the day seemed to go pretty well and I'm getting a bit more flexibility back. Helps that the shoulder-front doesn't seem as swollen as it's been.
Monday Nov 5, 2018 #
Yoga 50:00 [1]
Much of it on our backs or stomachs, plus a bit of upright moves.
Shoulders sore and hip points tender from my three point landing yesterday at the Score O (tripped over a campground parking lot concrete stop, of all things, as I'd been warily scanning trails for rocks and such...let my guard down while I checked the map; fell on my chest and hips, scraping belly, hips, and right thigh!).
Shoulders sore and hip points tender from my three point landing yesterday at the Score O (tripped over a campground parking lot concrete stop, of all things, as I'd been warily scanning trails for rocks and such...let my guard down while I checked the map; fell on my chest and hips, scraping belly, hips, and right thigh!).
Sunday Nov 4, 2018 #
10 AM
Orienteering race (Score O) 1:46:38 *** 8.98 km (11:52 / km) +244m 10:27 / km
ahr:128 max:153 spiked:13/13c shoes: 2017 Inov8 ArcticClaw 300
French Creek North score O set by Fred Reed et al. Mass start with no time to preview the map before start was called. Started at 11:00 when it was about 50 degrees; it was 55-56 when we left. Another beautiful November exercise day!
After looking at the spread of controls and noting most of the higher pointers were over the mountain, I made a choice to stay on the south side. Got all the ones south of the line of 34-45-57 (including those three), but pointswise I think a better idea might have been to do the west side controls and see how many others I could get on the way back (ie, head towards 66, 54, 64, and decide when to head back; if I had time for 59-50-40-45-48-32...). Dunno though; more off-trail navigation was required there.
Anyway, I enjoyed the route I took and most contrrols weren't far from trails; I got 49 points. Did a loop: 32-48-57-44-43-67-31-36-42-37 (then I passed by finish with 40 minutes to go so realized I had time to go for) 34-47-35 and in.
After looking at the spread of controls and noting most of the higher pointers were over the mountain, I made a choice to stay on the south side. Got all the ones south of the line of 34-45-57 (including those three), but pointswise I think a better idea might have been to do the west side controls and see how many others I could get on the way back (ie, head towards 66, 54, 64, and decide when to head back; if I had time for 59-50-40-45-48-32...). Dunno though; more off-trail navigation was required there.
Anyway, I enjoyed the route I took and most contrrols weren't far from trails; I got 49 points. Did a loop: 32-48-57-44-43-67-31-36-42-37 (then I passed by finish with 40 minutes to go so realized I had time to go for) 34-47-35 and in.
1 PM
Hiking 10:53 ** 0.68 km (16:06 / km) +2m 15:52 / km
ahr:110 max:133 shoes: 2017 Inov8 ArcticClaw 300
Control pickup, #48, including pouring out partial water jugs and crushing bottles.
Hiking 6:40 0.4 km (16:35 / km) +17m 13:40 / km
ahr:119 max:136 shoes: 2017 Inov8 ArcticClaw 300
Control pickup, #57