Training Log Archive: SandyIn the 30 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
Event: DVOA Hickory Run State Park
orienteering 2:26:48 [3] 6.8 km (21:35 / km) +215m 18:38 / km
Red course at HR. I thought the course was fabulous and the map unbelievably accurate for being 35 years old. I walked just about the whole course knowing that I was on tired legs and perhaps that saved me from making mistakes since I was always pretty much where I thought I was. I was only slighty off on #2 when I started looking a little too far north not reading the broad reentrant correctly, #4 when I got fooled by an extra clearing to the southwest, and #5 when I started down a parallel ridge but quickly realized I wasn't really on a spur and bounced over to the correct one not really loosing much time. Other than that the controls were exactly where I expected them to be. I was being careful and as a result felt really confident and things were looking just as I expected them to.
I thought the woods were glorious but I was apparently in a minority of one.
Didn't really feel tired but glad there was water at three controls (I drank at all of them) and glad that I took some shot blocks with me.
I thought the woods were glorious but I was apparently in a minority of one.
Didn't really feel tired but glad there was water at three controls (I drank at all of them) and glad that I took some shot blocks with me.
Saturday Jun 29, 2013 #
map hiking 3:56:00 [3]
Another outing to FCN. Found lots more nice woods and only had a few quibbles with the map. Another two outings and I'll be ready to start streamering I think. I know where the good woods are for the most part and now just need to check some places where I may need to take the blue and possibly red courses to get the distance I need.
Tripped rather badly near the end prompting me to call it a day and hike up the hill to my car instead of doing another loop that I was debating about doing.
Getting gnats stuck in my eyes when I blink is really gross; it was happening fairly regularly. At least those were the only annoying bugs.
Tripped rather badly near the end prompting me to call it a day and hike up the hill to my car instead of doing another loop that I was debating about doing.
Getting gnats stuck in my eyes when I blink is really gross; it was happening fairly regularly. At least those were the only annoying bugs.
Friday Jun 28, 2013 #
map hiking 3:15:00 [3]
Meandering around FCN. Saw lots of nice woods again but also a few fern covered hillsides. Hard to find platforms and boulders and visualize what it'll look like in November - especially in the places where the ferns were up to my waist.
Nowhere near as miserable as last time - guess it was a good bit cooler and not as humid. It was definitely just as buggy! Those little gnats would not stay out of my eyes.
Nowhere near as miserable as last time - guess it was a good bit cooler and not as humid. It was definitely just as buggy! Those little gnats would not stay out of my eyes.
Wednesday Jun 26, 2013 #
4 PM
cardio 1:00:20 [3] 1.42 mi (42:30 / mi) +3m 42:13 / mi
ahr:121 max:134
Treadmill workout.
5 minutes warmup slowly increasing the speed to 3.7 mph and the incline to 5%. Then something like
5 min 3.7 mph 6%
5 min 3.7 mph 7%
5 min 3.7 mph 8%
5 min 3.7 mph 9%
5 min 3.6 mph 10%
5 min 3.5 mph 11%
5 min 3.5 mph 12%
5 min 3.6 mph 10%
5 min 3.7 mph 8%
5 min 3.7 mph 5%
5 min cool down
Know the middle few are right but don't exactly remember the build up and build down sequences.
Little bit of stretching at the end.
5 minutes warmup slowly increasing the speed to 3.7 mph and the incline to 5%. Then something like
5 min 3.7 mph 6%
5 min 3.7 mph 7%
5 min 3.7 mph 8%
5 min 3.7 mph 9%
5 min 3.6 mph 10%
5 min 3.5 mph 11%
5 min 3.5 mph 12%
5 min 3.6 mph 10%
5 min 3.7 mph 8%
5 min 3.7 mph 5%
5 min cool down
Know the middle few are right but don't exactly remember the build up and build down sequences.
Little bit of stretching at the end.
C • wow 5
Tuesday Jun 25, 2013 #
hiking 48:20 [3]
TNT - nice hike with Sandy; Alison ran on her own.
strength & stretching 22:00 [3]
RTP - increased # of reps on a few, but still went faster. Guess I'm getting used to them. Need to get some weights.
Monday Jun 24, 2013 #
8 AM
walking 48:10 [2] 1.71 mi (28:05 / mi) +92m 24:04 / mi
Morning hike plus some stair repeats. My left ("good") knee was painful going downstairs so I opted to just stick to two repeats of 5 minutes.
Sunday Jun 23, 2013 #
map hiking 4:25:11 [2]
FCN - A event course planning. Hiked lots of beautiful open woods today mixed in with some ferny areas that will be nice in November and a few areas full of prickers that won't be nice any time soon.
The bugs were horrible until I hit on the idea of wearing my bandana draped over my head using my sunglasses on top of my head to anchor it, sort of like Bedouin headgear. It made a huge difference. I'll have to work on perfecting this idea.
4 1/2 hours had me wasted. I have thought better of trying to do a 24 hour rogaine. I am nowhere near ready for that.
The bugs were horrible until I hit on the idea of wearing my bandana draped over my head using my sunglasses on top of my head to anchor it, sort of like Bedouin headgear. It made a huge difference. I'll have to work on perfecting this idea.
4 1/2 hours had me wasted. I have thought better of trying to do a 24 hour rogaine. I am nowhere near ready for that.
Saturday Jun 22, 2013 #
Note
http://vimeo.com/68754873
For those of you not reading the Jukola 2013 thread, check out this video via Koptercam of the start.
For those of you not reading the Jukola 2013 thread, check out this video via Koptercam of the start.
5 PM
trail 51:46 [4] 3.32 mi (15:34 / mi) +105m 14:11 / mi
ahr:143 max:164
TNT - special Swathmore edition to celebrate anniemac's birthday, hughIV's birthday and the summer solstice among other things!
Great run in the Crum woods although Sandy and I took an unintentional detour not being sure which trail to take at one point and choosing the wrong one. Managed to "run" the trails although I walked a bit once I got to the top and saw my heart rate was really high.
Fabulous food and company afterwards. Totally awesome evening.
Great run in the Crum woods although Sandy and I took an unintentional detour not being sure which trail to take at one point and choosing the wrong one. Managed to "run" the trails although I walked a bit once I got to the top and saw my heart rate was really high.
Fabulous food and company afterwards. Totally awesome evening.
Friday Jun 21, 2013 #
strength & stretching 24:00 [3]
RTP - upped a few repititions on a few exercises.
6 PM
hiking 54:10 [2] 2.75 mi (19:42 / mi) +96m 17:46 / mi
ahr:97 max:115
After giving all of my hedges and some other bushes really bad haircuts, hiked the short hill loop as a warm up for the RTP.
Thursday Jun 20, 2013 #
walking 45:00 [2]
Treadmill workout at gym; set speed to 3.7 mph and then increased the incline every 5 minutes for 40 minutes ending at 5%; 5 minute cool down. Barely broke a sweat, max heart rate about 110.
Wednesday Jun 19, 2013 #
6 PM
hiking 40:37 [1] 2.17 mi (18:45 / mi) +91m 16:35 / mi
ahr:97 max:121
Easy hike down to the drive and back up. Came a different way to get a longer continuous climb. Has one short section on a sometimes busy road though so not ideal.
Tuesday Jun 18, 2013 #
8 AM
strength & stretching 24:00 [3]
weight:118.2lbs
RTP - resistance training program for Kilimanjaro. Talked for a while yesterday with the guy who designed the fitness program for me and since I have a long time before the trip we're starting out easy and building up very slowly. That's good - the stairs yesterday weren't hard, but I can feel that I used new muscles in my hip joints as they were a bit sore this morning. And the exercises I did today were not that tough either, but they were mostly things I don't usually do so I imagine I'll be sore in new places tomorrow. But it seemed like all the exercises I did were targeted for the trip - lots of balancing things, things to strengthen the glutes and quads and only a few arm and shoulder things - so I'm hoping it will be easy to stay motivated to do them.
6 PM
running 37:29 [3] 2.75 mi (13:39 / mi) +90m 12:23 / mi
ahr:144 max:164
TNT - short hill run with Sandy in the rain. Given that I was tempted to not do anything this was a fine outing.
Karl outdid himself on the pesto tonight - yum!
Karl outdid himself on the pesto tonight - yum!
Monday Jun 17, 2013 #
Note
And some more yard work. This section was particularly slow going so not much progress today.
8 AM
walking (SR1 x 2) 43:36 [3] 1.59 mi (27:25 / mi) +93m 23:12 / mi
ahr:104 max:125
Hike in the Wissahickon followed by stair repeats, up and down two sets of split level stairs (6 steps then 7 steps) for 5 minutes, 2 minute rest times 2. I like the fact that the heart rate monitor shows I'm working.
This is the first of the exercises that have been set for me to get ready for Kilimanjaro. Over the weeks, it builds up how long you do and then taking steps two at a time and eventually three at a time.
These are incredibly boring - I need to turn the radio on or something next time.
This is the first of the exercises that have been set for me to get ready for Kilimanjaro. Over the weeks, it builds up how long you do and then taking steps two at a time and eventually three at a time.
These are incredibly boring - I need to turn the radio on or something next time.
Sunday Jun 16, 2013 #
Note
Another several hours of yard work. About 3/4 done.
Curiously, had no interest in going orienteering, so I didn't. Sounds like the courses went through a lot of thick green.
Curiously, had no interest in going orienteering, so I didn't. Sounds like the courses went through a lot of thick green.
4 PM
walking 1:28:24 [3] 5.07 mi (17:26 / mi) +146m 16:00 / mi
ahr:106 max:124
Trying to get a baseline mph for flat walking for 30 minutes. Did 30 minutes each way on the drive at about 16 mins/mile.
Saturday Jun 15, 2013 #
1 PM
map hiking 3:11:02 [3] 4.46 mi (42:49 / mi) +144m 38:55 / mi
ahr:93 max:123
Checking out stuff near the campground loops for the fall A event.
Friday Jun 14, 2013 #
6 PM
trail 35:54 [3] 2.7 mi (13:18 / mi) +90m 12:03 / mi
ahr:144 max:162
A nice evening run after many hours of weeding and thinning my overgrown garden.
So the heart rate information is curious. I wonder what my max heart rate really is. Most formulas would put it in the 158 - 168 range but clearly that's a bit off.
So the heart rate information is curious. I wonder what my max heart rate really is. Most formulas would put it in the 158 - 168 range but clearly that's a bit off.
Wednesday Jun 12, 2013 #
6 PM
hiking 1:15:00 [3]
Hike in the Wissahickon. Forgot to wear the Garmin.
Pack felt really heavy - definitely need to work on getting my shoulders up to the task.
Pack felt really heavy - definitely need to work on getting my shoulders up to the task.
Tuesday Jun 11, 2013 #
6 PM
trail 56:55 [3] 3.72 mi (15:18 / mi) +192m 13:11 / mi
TNT - Indian loop with Sandy and Bob, not running the whole thing but only walking in a few spots. Not feeling particularly peppy, but Sandy was in good form and I managed to just follow her. Would have walked way more if I had been on my own.
Monday Jun 10, 2013 #
Note
I purchased a plan that will provide me with a training plan specific to climbing Kilimanjaro. When I filled out the survey on what my current activities were, orienteering was listed as one of the things you could check off!
10 AM
hiking 1:03:05 [3] 2.7 mi (23:22 / mi) +182m 19:19 / mi
weight:116.2lbs
Hike with 10lbs in the camelbak pack.
Need to find some day hikes with serious climb. Or I guess I could go up and down some hill a whole bunch of times. Maybe I should go camp at Moreau and hike up to the plateau and down a few times.
I think the weight dip is from being dehydrated. Sweated out another gallon on this though - it was seriously humid.
Need to find some day hikes with serious climb. Or I guess I could go up and down some hill a whole bunch of times. Maybe I should go camp at Moreau and hike up to the plateau and down a few times.
I think the weight dip is from being dehydrated. Sweated out another gallon on this though - it was seriously humid.
Sunday Jun 9, 2013 #
orienteering race 1:14:12 [3]
Really mad at myself. Made 3 big errors - each at least 2 minutes. The first was just being lazy and not focused, and started looking around one set of depressions too early even backtracking a bit before realizing what was going on. The second was pretty bad. A short little leg up over the ridge and I got pulled right and I knew this when checking my compass, but instead of correcting went further right to investigate a bunch of people who turned out to be at my next control. So had to scramble back up the steep rocky slope, go back a couple hundred meters to my control and then back to the one I had already visited. Really stupid. I then made a bunch of good route choice decisions nailing the next few controls. But then I lost focus again. Came off a trail and down a hillside and thought I knew where I was, but things didn't look quite right and I second guessed myself. After running around in circles for a bit, finally believed I really was where I thought I was and then went to the control. I need to be a bit more disciplined.
Really amazing course setting by Karl in a park where poor course setting would make for a miserable time. He set a whole bunch of legs with around on trail options but the straight or almost straight through the woods routes took advantage of the white woods.
Really amazing course setting by Karl in a park where poor course setting would make for a miserable time. He set a whole bunch of legs with around on trail options but the straight or almost straight through the woods routes took advantage of the white woods.
Saturday Jun 8, 2013 #
7 AM
hiking 1:11:08 [3] 2.93 mi (24:17 / mi) +189m 20:14 / mi
Morning hike in the Wissahickon ending at the trail where I do my cheering for those running the annual trail race. Saw Wyatt, Angelica, Karl, Ben and Sandy. Someone else said hi as if they knew me, but I didn't recognize them. Perhaps they were just being super friendly. Nice way to start the morning.
9 AM
strength & stretching 10:00 [3]
Followed by my strength and stretching little routine.
Thursday Jun 6, 2013 #
7 AM
hiking 32:26 [1] 1.59 mi (20:24 / mi) +91m 17:19 / mi
OK - back to the early morning hikes. Should have time soon to make them longer. Two more weeks of summer session and then a month of monitoring some interns and then really on sabbatical.
8 AM
strength & stretching 10:00 [3]
And back to my quickie strength and stretching routine. My arms and abs are noticeably weaker and my flexibility has deteriorated. Time to get back in shape.
Tuesday Jun 4, 2013 #
running 53:10 [3]
TNT - series of 2 min fast/2 min slow on the drive with Sandy and Bob. Sandy was flying on the last one. Karl was so into his workout that when we passed him on the drive and waved and said hi he never even saw us.
Nice dinner with home grown lettuce and pesto (well, basil). And then some map printing, bagging and control description gluing for Ft. Washington on Sunday.
Nice dinner with home grown lettuce and pesto (well, basil). And then some map printing, bagging and control description gluing for Ft. Washington on Sunday.
Sunday Jun 2, 2013 #
2 PM
running 35:51 [0] 2.78 mi (12:54 / mi) +94m 11:40 / mi
Decided it was time for another one of these. Ran the whole thing so that was good. The hills don't seem that bad anymore which is really good. I am just slow which I have decided is just fine.
Felt like I started to pick it up near the end which the Garmin verifies so that is also good.
Took a long time to recover after finishing which is probably a function of the heat.
Felt like I started to pick it up near the end which the Garmin verifies so that is also good.
Took a long time to recover after finishing which is probably a function of the heat.