Training Log Archive: SandyIn the 31 days ending Jan 31, 2017:
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| 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 | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||
Tuesday Jan 31, 2017 #
Note
Learning how to use QuickRoute and the more difficult task of figuring out how to store the picture somewhere and link to it...
From Sunday:
From Sunday:
C • DOMA 6
Yoga/Pilates 1:00:00 [3]
Couldn't make myself go swim in the cold weather so went to yoga class instead. Sore from yesterday so it felt really good.
Monday Jan 30, 2017 #
strength & stretching 45:00 [3]
10 min warm up on treadmill, 3.2 mph, 11% incline (had to work to keep decent form, i.e. not all hunched over)
30 min personal trainer; did one that had my abs burning: sitting with my legs bent and calves in the air parallel to the floor, had to move a stack of 6 things on my left one at a time to my right and then back again.
5 min stretch
30 min personal trainer; did one that had my abs burning: sitting with my legs bent and calves in the air parallel to the floor, had to move a stack of 6 things on my left one at a time to my right and then back again.
5 min stretch
Note
Very happy that my knees are not bothering me today. I jogged a bit on Sunday (no more than 50 meters at a time, maybe half a dozen times) and was worried that it would be too much especially since they were really bothering my Thursday, Friday and Saturday. But they feel pretty good today.
Sunday Jan 29, 2017 #
10 AM
orienteering 1:12:30 [3] 3.25 mi (22:19 / mi) +120m 20:01 / mi
Brown course at Prince William Forest, another great piece of woods in QOC land. I had a few bobbles. For 1, I was doing great and then I thought I needed to be down below the bottom earth bank and turned around to find a way down only to read the map a little more closer and realize that I needed to stay above the lower one exactly where I was. On 6, I had some trouble getting through downed trees and swung a ways left but it didn't help. Leaving 6 I had to swing right to find a way down the steep slope to cross the stream but once across I was fine. And then didn't keep a very good line to 7 and hit the trail farther left than I intended. I got a bit lucky on 9 - I intended to go to the right of the gully but again a lot of downed trees pushed me left. When I realized I was already past the bottom of the gully I cut right to cross it and spied the flag right in front of me.
I ran in a few places - maybe 20 meters at a time, maybe half a dozen times. I'm not in any kind of running shape so this was jogging, but at least a bit faster than walking. Another good day in the woods.
I ran in a few places - maybe 20 meters at a time, maybe half a dozen times. I'm not in any kind of running shape so this was jogging, but at least a bit faster than walking. Another good day in the woods.
Saturday Jan 28, 2017 #
1 PM
orienteering 1:41:27 [3] 3.74 mi (27:08 / mi) +120m 24:40 / mi
Spent the weekend in DC. First up was a transfer of some OUSA paraphernalia. Next, I met Valerie for a training I designed at Great Falls. I didn't really know the park but the terrain looked fabulous on paper and it lived up to my expectations. Valerie said she wanted longish legs to practice staying on a compass bearing so the idea was to navigate to the control just before a trail and leave a streamer there if there was none and take the streamer if there already was and then regroup at the next control on a nearby obvious feature, usually a trail. I messed up #5 by stopping too short. I wandered a bit because while there were two hill tops nothing else looked right and so I knew something was amiss but took a long time sorting it out. Eventually I heard Valerie calling from the correct hill. Since we regrouped there we just left from there for the next leg. A great day in the woods.
I wore my new Garmin 10 and Valerie showed me how to upload tracks to QuickRoute and RouteGadget. I like the fact that the red zones on the track nail exactly where I stood still or in one case fell and had trouble getting back up.
I wore my new Garmin 10 and Valerie showed me how to upload tracks to QuickRoute and RouteGadget. I like the fact that the red zones on the track nail exactly where I stood still or in one case fell and had trouble getting back up.
Thursday Jan 26, 2017 #
2 PM
strength & stretching 40:00 [3]
5 minute warm up - mostly fast walking across campus since I was late as usual, and then a few trips up and down the stairs inside the building to finish it off.
30 minute - personal trainer. Felt pretty easy during the workout, but already just a couple hours later some muscles (inner thighs, triceps) are telling me they worked harder than they were used to.
5 minute stretching
30 minute - personal trainer. Felt pretty easy during the workout, but already just a couple hours later some muscles (inner thighs, triceps) are telling me they worked harder than they were used to.
5 minute stretching
Wednesday Jan 25, 2017 #
2 PM
hiking 1:00:30 [3] 3.44 mi (17:35 / mi) +158m 15:23 / mi
Oohhh, so close. I wondered if I could do the loop in under an hour. Wasn't really gunning for it but when I decided on which loop I was going to do, I was guessing it was about an hour or a little more.
My pace was definitely faster than usual. I attribute it to several factors:
- it was a beautiful day out, mid 50's, blue sky so it felt like spring
- I wasn't listening to an audiobook; just didn't feel like it for some reason
- I was thinking about one of my classes (differential equations) and the examples I wanted to do in class tomorrow and for some reason thinking about something in particular rather than just letting my mind wander usually speeds me up. I think I get focused and it translates to my pace.
- All the personal training sessions are paying off and my core is a lot stronger and so I'm activating more muscles which puts a spring in my step.
Anyway, this was just a really nice outing. Heck, I felt so good I would have run if I wasn't afraid of breaking my knees. And to think I almost didn't get out. I'm having trouble adjusting to being back at work and being efficient about things like grading papers and prepping lectures. But it was just too nice out to not go; I may be up late grading tonight!
My pace was definitely faster than usual. I attribute it to several factors:
- it was a beautiful day out, mid 50's, blue sky so it felt like spring
- I wasn't listening to an audiobook; just didn't feel like it for some reason
- I was thinking about one of my classes (differential equations) and the examples I wanted to do in class tomorrow and for some reason thinking about something in particular rather than just letting my mind wander usually speeds me up. I think I get focused and it translates to my pace.
- All the personal training sessions are paying off and my core is a lot stronger and so I'm activating more muscles which puts a spring in my step.
Anyway, this was just a really nice outing. Heck, I felt so good I would have run if I wasn't afraid of breaking my knees. And to think I almost didn't get out. I'm having trouble adjusting to being back at work and being efficient about things like grading papers and prepping lectures. But it was just too nice out to not go; I may be up late grading tonight!
Tuesday Jan 24, 2017 #
2 PM
swimming 37:53 [3] 1.25 km (30:18 / km)
25 laps. Only forgot to hit the lap button 4 times. Still having problems with my toes cramping and today my right ankle got in on the action. Kicking with my feet flexed feels weird but does seem to get rid of the cramp reasonably well.
C • Laps 2
Monday Jan 23, 2017 #
10 AM
strength & stretching 50:00 [3]
10 min warmup walking on the treadmill 4.2mph, 10% incline (or at least I'm guessing 10 means 10%)
30 min Personal Trainer; some tough ab stuff at the end
10 min stretching; finally found a good stretch for things around my knee.
30 min Personal Trainer; some tough ab stuff at the end
10 min stretching; finally found a good stretch for things around my knee.
Sunday Jan 22, 2017 #
2 PM
hiking 53:29 [3] 2.85 mi (18:46 / mi) +90m 17:06 / mi
A brisk walk around the meadow loop. A grey, drizzly day but warm and kinda cool.
I found a pink Forerunner 10 on sale for $45. I definitely like it better than my old 410 and may even wear it orienteering.
I found a pink Forerunner 10 on sale for $45. I definitely like it better than my old 410 and may even wear it orienteering.
C • Good 11
Saturday Jan 21, 2017 #
10 AM
hiking 48:26 [3] 2.2 mi (22:01 / mi) +79m 19:49 / mi
Hill repeats. Was really sore and tired and achy yesterday so took a day off. I think it was a good choice. I feel much better today.
Thursday Jan 19, 2017 #
2 PM
strength & stretching 40:00 [3]
5 min: Warm up jog across campus as I was late and this served as well as anything. I was sweating buckets when I arrived.
30 min: personal trainer; lots of arms and core
5 min: stretching
30 min: personal trainer; lots of arms and core
5 min: stretching
5 PM
Yoga/Pilates 1:00:00 [1]
Yoga class. Not very strenuous but then I was exhausted so wouldn't have been able to handle a strenuous class. I am no longer used to teaching a couple of classes a day and I'm finding it tiring!
Wednesday Jan 18, 2017 #
1 PM
hiking 2:34:27 [3] 6.34 mi (24:22 / mi) +400m 20:22 / mi
Another lovely meander on the trails.
Tuesday Jan 17, 2017 #
swimming 35:00 [3] 1.15 km (30:26 / km)
Back and forth, back and forth,...
At least I found a time that works around my teaching schedule where the pool was open but almost empty.
Did about 5 minutes of stretching at the end. My toes had cramped on and off for the last half so I figured this was a good idea. Used the side of the pool to get some good calf and hamstring stretches.
At least I found a time that works around my teaching schedule where the pool was open but almost empty.
Did about 5 minutes of stretching at the end. My toes had cramped on and off for the last half so I figured this was a good idea. Used the side of the pool to get some good calf and hamstring stretches.
C • Nice 6
Monday Jan 16, 2017 #
strength & stretching 45:00 [3]
10 minute warmup on the treadmill - just walking but at 10 incline and 3.2 mph.
30 minute strength with the personal trainer
Another good set of exercises.
5 minute stretching afterwards
30 minute strength with the personal trainer
Another good set of exercises.
5 minute stretching afterwards
Sunday Jan 15, 2017 #
12 PM
hiking 2:22:05 [3] 6.15 mi (23:06 / mi) +360m 19:33 / mi
A nice meander around the Wissahickon on a gorgeous day.
Friday Jan 13, 2017 #
1 PM
hiking 1:54:17 [3] 4.78 mi (23:54 / mi) +237m 20:43 / mi
Meadow loop with a detour to Chestnut Hill.
Thursday Jan 12, 2017 #
strength & stretching 40:00 [3]
Miscommunication with trainer so just did the same stuff as Monday.
Yoga/Pilates 1:00:00 [3]
yoga class
Wednesday Jan 11, 2017 #
11 AM
hiking 1:22:59 [3] 3.5 mi (23:42 / mi) +141m 21:04 / mi
Meadow loop with three trips down and up A-hill. Although it was a balmy 50F out I wasn't inspired to do a longer loop so threw in the hill repeats to make it a bit more of a workout.
Actually felt pretty stable on the downhills. It helped that I had some studded icebugs on.
Actually felt pretty stable on the downhills. It helped that I had some studded icebugs on.
C • Wiss 1
Monday Jan 9, 2017 #
strength & stretching 40:00 [3]
They just started a program at school where you can (for a fee) arrange personal training sessions at the gym. I met with someone this morning and she did a bunch of baseline tests and then ran me through a bunch of drills. Knowing that I've scheduled and paid for it will get me to the gym and hopefully she'll do the rest to motivate me to get some fitness back.
Sunday Jan 8, 2017 #
1 PM
hiking 2:02:45 [3] 4.8 mi (25:34 / mi) +261m 21:53 / mi
Another rambling hike around the Wissahickon. Beautiful but cold out!
Friday Jan 6, 2017 #
2 PM
hiking 2:03:05 [3] 4.38 mi (28:06 / mi) +279m 23:28 / mi
Nice hike in the very pretty snowy Wissahickon. It was actually a bit of an adventure today as I twice went off trail to see if what looked like small trails would connect. One did and the other got me where I was going but involved getting down some very slippery steep slopes. I was glad I had my hiking poles along and they really helped but I took one good spill but luckily just slid about 15 feet down the hillside with no damage done.
Wednesday Jan 4, 2017 #
2 PM
hiking 1:04:51 [3] 3.01 mi (21:33 / mi) +198m 17:54 / mi
Indian loop with Sandy with a side excursion to show her where the adventure race control was on top of the rocks. She was suitably impressed.
Tuesday Jan 3, 2017 #
Yoga/Pilates 1:00:00 [3]
Nice class.
My shoulder was pretty sore though. It has gotten very weak since I haven't been doing any strengthening or PT exercises or yoga.
My shoulder was pretty sore though. It has gotten very weak since I haven't been doing any strengthening or PT exercises or yoga.
Monday Jan 2, 2017 #
Note
And another plug for AthleteBiz, my brother-in-law's venture that supports runners.
If you go to
https://athletebiz.flipgive.com/campaigns you will find a listing of athletes who are part of the "100+retailers" shopping option. By getting to an online retailer through one of the athlete's pages, the athlete earns a percentage of your purchase. I just found out LL Bean is one of the retailers so by clicking through one of these athlete's pages and then purchasing whatever I want the way I normally would, I generate some income for the athlete. This seems like a win-win. There are lots of stores including running stores, outdoors stores and general department stores. LL Bean just caught my attention since I shop there regularly.
AthleteBiz now supports trail runners and ultra runners (it started as strictly track and field). Maybe someday it could expand to the orienteering team. It requires athletes to want to get themselves out there via social media though and right now that is not a strength of ours. Anyway, food for thought.
If you go to
https://athletebiz.flipgive.com/campaigns you will find a listing of athletes who are part of the "100+retailers" shopping option. By getting to an online retailer through one of the athlete's pages, the athlete earns a percentage of your purchase. I just found out LL Bean is one of the retailers so by clicking through one of these athlete's pages and then purchasing whatever I want the way I normally would, I generate some income for the athlete. This seems like a win-win. There are lots of stores including running stores, outdoors stores and general department stores. LL Bean just caught my attention since I shop there regularly.
AthleteBiz now supports trail runners and ultra runners (it started as strictly track and field). Maybe someday it could expand to the orienteering team. It requires athletes to want to get themselves out there via social media though and right now that is not a strength of ours. Anyway, food for thought.
Sunday Jan 1, 2017 #
10 AM
map hiking 29:49 [3] 0.43 mi (1:09:21 / mi) +14m 1:02:48 / mi
Putting out a few streamers on the way to the start of the shortened course. Got way to far right in the middle and totally overshot where we were supposed to be but I just kept going since I knew I would recognize the area when we got there. Only we never did. Couldn't believe how far off we were when we finally figured it out.
map hiking 1:50:05 [3] 2.8 mi (39:19 / mi) +61m 36:49 / mi
Modified the last part of the HAPPY NEW YEAR 2017 course I designed so that "EAR 2017", which still needed to be streamered, became "HNY 2017".
See Kswede's log for the full course.
See Kswede's log for the full course.