Training Log Archive: SandyIn the 31 days ending Mar 31, 2019:
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| 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 | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||
Sunday Mar 31, 2019 #
10 AM
orienteering 2:42:38 7.15 mi (22:45 / mi) +336m 19:51 / mi
ahr:138 max:183
Governor Dick Score-O. Picked a route that visited what I knew were nice parts of the park and a handful in a section I had never been to before that were a bit rockier but looked doable (translation: a good trail network that would get me close to them).
Skipped two near the end that would have involved a good bit of climb and I didn't think I could get them in the time I had left. Might have been able to get them for 100 pts and skipped one for 82 points but decided not to try. I had had a nice hike around - only jogged a couple times on some nice soft trails - and gone to some great controls and had accomplished what I intended so decided to be happy with that.
And it was good enough for the win! Well, top female. Due mostly to the fact that the faster women didn't show up.
Controls: 31-37-3241-51-49 (so pretty much straight up the hill) -72-33 (and back down to head over to the NE section where I'd never been) - 54-80-38-84-75 (then back the way I came by 33 to get water) - 61-52-42-62 (the other section I'd never been to - so nice over there) - decided to skip 44 and 56 and did 82 and in. Might have had time to go get 85 but didn't want any pressure to run.
Skipped two near the end that would have involved a good bit of climb and I didn't think I could get them in the time I had left. Might have been able to get them for 100 pts and skipped one for 82 points but decided not to try. I had had a nice hike around - only jogged a couple times on some nice soft trails - and gone to some great controls and had accomplished what I intended so decided to be happy with that.
And it was good enough for the win! Well, top female. Due mostly to the fact that the faster women didn't show up.
Controls: 31-37-3241-51-49 (so pretty much straight up the hill) -72-33 (and back down to head over to the NE section where I'd never been) - 54-80-38-84-75 (then back the way I came by 33 to get water) - 61-52-42-62 (the other section I'd never been to - so nice over there) - decided to skip 44 and 56 and did 82 and in. Might have had time to go get 85 but didn't want any pressure to run.
orienteering 1:32:35 2.68 mi (34:33 / mi) +74m 31:49 / mi
ahr:129 max:175
And then went and picked up a bunch of controls. Figured it was good training for next weekend so I climbed the hill.
Quite tired now.
Quite tired now.
Saturday Mar 30, 2019 #
8 AM
cardio 59:43 0.82 mi (1:12:48 / mi)
ahr:93 max:136
Class. The Saturday morning crowd is much bigger and much younger and so the workout is tougher, which is good. She really likes ballet moves though and in particular second position plies which are not kind to my knee. I keep experimenting with modifications but haven't found something I like yet.
Thursday Mar 28, 2019 #
9 AM
cardio 1:10:29 1.41 mi (50:00 / mi)
ahr:110 max:174
Class at the gym. I forgot to stop my watch until I got home but since I walked home, I'll count it!
Wednesday Mar 27, 2019 #
12 PM
hiking 3:49:33 10.21 mi (22:29 / mi) +358m 20:16 / mi
ahr:110 max:145
Felt pretty good for most of this and was really enjoying the beautiful day. Had planned a little more but developed a shin splint in my right leg and decided not to push it. Hopefully a little icing and ibuprofen will fix it.
Monday Mar 25, 2019 #
9 AM
hiking 55:35 2.91 mi (19:06 / mi) +104m 17:12 / mi
ahr:109 max:134
Meadow loop with Sandy.
4 PM
strength & stretching 30:00 [3]
Session with trainer. Moved up to 50lb on the dead lift. Who knew.
Sunday Mar 24, 2019 #
11 AM
orienteering 1:31:27 3.86 mi (23:42 / mi) +167m 20:53 / mi
ahr:141 max:182
QOC event. Went down and stayed with Valerie last night and then went to the QOC event today at Patapsco. Beautiful weather and the woods were pretty nice. Navigated pretty cleanly but wasn't able to run at all. But then I haven't been doing any running training so shouldn't surprise me.
Having fun dot-watching Expedition India and my favorite AR team Rootstock Racing. Funny since I ran into Joel Ford, another Rootstocker, today at the QOC event.
Having fun dot-watching Expedition India and my favorite AR team Rootstock Racing. Funny since I ran into Joel Ford, another Rootstocker, today at the QOC event.
Saturday Mar 23, 2019 #
8 AM
cardio 54:47 0.87 mi (1:02:59 / mi)
ahr:109 max:149
Class at the gym. Tough one.
10 AM
treadmill 30:00 [3]
Followed by 30 minutes fast walking on the treadmill.
Thursday Mar 21, 2019 #
9 AM
cardio 55:00 0.85 mi (1:04:42 / mi)
ahr:108 max:155
Class. Felt really sore and heavy. Not sure why. Maybe just the weather (rainy). Forgot to wear my knee brace as I was rushing out the door but it wasn't a problem. I had thought about staying and doing some treadmill or stairs or something after class but nixed that. I wasn't really in the mood in any case.
Wednesday Mar 20, 2019 #
Note
Just saw that BAOC has a potential US Champs event. I was already thinking of going to the Deschutes Daze and these together would make a great combo. It will conflict with the Hickory Run Training weekend unfortunately. So it goes.
Tuesday Mar 19, 2019 #
map hiking 20:00 [3]
Wandering around FDR working on map updates and the permanent course. Nice to have help from anniemac!
Monday Mar 18, 2019 #
treadmill 15:00 [3]
Warmup on the treadmill after walking to the gym. Did 10% incline at 3mph.
strength & stretching 30:00 [3]
Session with trainer, mostly back and shoulder stuff. At one point she wanted me to jump up on a step and then raise a medicine ball overhead and I could not make myself jump with my bad knee. Every time I tried to jump, no matter how much we lowered the step, I would do all of the work with my left leg. The one time I tried really hard to make myself use my right leg it was a huge mental battle and it hurt when I actually used the leg. What was weird was that it was almost impossible to make myself even try.
I can't decide if I should start making myself do little baby hops on my right leg along with all my other exercises I do in the mornings. Maybe use the kitchen counters the way I do for the single leg squats.
I can't decide if I should start making myself do little baby hops on my right leg along with all my other exercises I do in the mornings. Maybe use the kitchen counters the way I do for the single leg squats.
Sunday Mar 17, 2019 #
9 AM
cardio 1:04:22 1.39 mi (46:18 / mi)
ahr:117 max:164
Class at the gym. Lots of leg stuff and not as much arms as usual; managed to get through everything using 5 lbs. Didn't stop my watch right away but I walked to the gym and back home so I'll leave it.
11 AM
Yoga/Pilates 1:00:00 [3]
Followed by yoga.
Saturday Mar 16, 2019 #
11 AM
hiking 3:13:19 6.16 mi (31:23 / mi) +159m 29:03 / mi
ahr:112 max:149
Picking up the Gould's Run streamers with Dennis. He's really good company; so much so that occasionally I got distracted enough to mess up a bit but nothing big. I expect this is a lot closer to the pace at the CC than the recent trail outings and I'm sure the CC will have way more climb slowing it down even more, but hopefully this is good enough to get around the mandatory controls in the time limit.
Thursday Mar 14, 2019 #
9 AM
cardio 56:15 0.82 mi (1:08:35 / mi)
ahr:111 max:176
Class at the gym. I was planning to stick around and do some more stuff buy I strained my left hamstring and decided to take it easy.
Walked to and then from the gym and then did 90 minutes of weed pulling. It's 65 out!!!!
Walked to and then from the gym and then did 90 minutes of weed pulling. It's 65 out!!!!
Tuesday Mar 12, 2019 #
12 PM
hiking 3:27:54 9.73 mi (21:22 / mi) +309m 19:27 / mi
ahr:114 max:137
Not quite as far as Saturday but felt pretty good. Am feeling a little more confident about getting through the mandatory section of the Crooked Compass.
Monday Mar 11, 2019 #
strength & stretching 30:00 [3]
Work with trainer. Really good session. We chatted a bit at the beginning and I explained that working my legs and abs was a priority so even though chest and triceps was the main focus she wove in some legs and abs at the same time. Pushed me hard on a few things.
Sunday Mar 10, 2019 #
9 AM
cardio 1:01:34 1.39 mi (44:18 / mi)
ahr:109 max:151
Glad I dragged myself to class this morning but it was tough. Didn't stay for yoga though. Only got a few hours sleep last night and I just wasn't up for it.
Saturday Mar 9, 2019 #
9 AM
hiking 4:12:12 11.08 mi (22:46 / mi) +447m 20:14 / mi
ahr:113 max:142
Felt pretty good for most of this. Met Sandy at 3 hrs. and she helped me get through the last 3 miles.
Stiff and sore this evening, that's for sure.
Stiff and sore this evening, that's for sure.
Thursday Mar 7, 2019 #
treadmill 30:00 [3]
Tried to do a hill workout but I didn't hit the right buttons so it was only ever going between 0 and 5%. But I cranked the speed up and had it at about 15min/mile pace for most of it.
walking 20:00 [3]
Walk to class and back home.
9 AM
cardio 50:00 [3]
Class at the gym - started late and ended early. But, a good workout. Used 5lb weights instead of 3 and it wasn't too, too horrible.
Wednesday Mar 6, 2019 #
4 PM
treadmill 15:00 [3]
Warm up on the treadmill before training session.
5 PM
strength & stretching 30:00 [3]
Work with the trainer - mostly legs. She worked me a little harder and the 2 minute wall sit at the end had my legs starting to quiver by the end.
Tuesday Mar 5, 2019 #
8 AM
walking 10:17 0.51 mi (20:09 / mi)
ahr:114 max:125
To the gym.
treadmill 20:49 1.06 mi (19:38 / mi)
ahr:129 max:155
Walking on the treadmill - played with speeds from 2.8 to 3.5 mph and incline from 10% to 15%.
Yoga/Pilates 49:52 0.14 mi (5:56:41 / mi)
ahr:91 max:121
The regular class at the gym was changed to Yoga so I did that.
hiking 10:55 0.54 mi (20:13 / mi)
ahr:101 max:117
Walk home from the gym.
Monday Mar 4, 2019 #
8 AM
swimming 20:00 [3]
20 lengths of the pool at the gym. The fitness class was cancelled so decided to try the aqua fit class but it was half and hour later so did this before the class started.
9 AM
swimming 50:00 [3]
Aqua fit class. Tried to work hard but didn't really get much out of it. I'll swim laps again I suppose but not take this class.
10 AM
treadmill 30:00 [3]
30 minutes on the treadmill - fiddled with the incline 10 to 20% and speed 2.5 mph to 3. I wasn't really feeling this today - perhaps the aquafit class and laps took more out of me than I thought.
strength & stretching 20:00 [3]
And then a bunch of abs and legs.
I had wanted to do a long hike today but the snow and rain last night has made the roads a sloppy mess and I expect the trails are just as bad or worse. And it's not that warm out. This wimping out does not bode well for the Crooked Compass. I need to HTFU.
I had wanted to do a long hike today but the snow and rain last night has made the roads a sloppy mess and I expect the trails are just as bad or worse. And it's not that warm out. This wimping out does not bode well for the Crooked Compass. I need to HTFU.
Sunday Mar 3, 2019 #
map hiking 1:30:00 [3]
And a final mapping excursion to FDR. I actually might have to go once more as I draft this last set of updates and inevitably have trouble deciphering my notes. Hopefully will be able to combine it with a trip to course set the permanent course and deliver items to be used in the orienteering displays. It's not my favorite commute although it was considerably nicer today than on weekdays.
Saturday Mar 2, 2019 #
11 AM
cardio 53:45 0.79 mi (1:08:04 / mi)
ahr:95 max:150
At the gym. Warm up, stuff with trainer - mostly back and shoulders, stuff on my own - legs and abs. Walked to and from the gym as a sort of warm up and cool down but it isn't included in the time.