Training Log Archive: SandyIn the 31 days ending Jul 31, 2022:
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Saturday Jul 30, 2022 #
11 AM
orienteering 2:14:35 3.84 mi (35:03 / mi) +161m 31:01 / mi
ahr:120 max:164
UsynligO course to explore some really unique terrain at Mocanaqua with Bob, Glen and Janet. It had sections that were just tough physically (steep) but nice woods; sections that were steep with nasty rocky, thorny stuff; some really intricate coal mining sections so deep, long rocky pits and dot knollls; some flatter nicer sections; some flatter fern covered sections; some gravel mountains that I stayed away from and went around; and lots of trails both mapped and unmapped. With a good map and good courses it would be super fun and technical, especially early spring before the ferns come out. And there is a large gravel area that might work for a staging area if I can figure out whether the large gravel trail next to it really provides any kind of access. Brings back memories of Adams Creek and NAOC 2012.
Friday Jul 29, 2022 #
9 AM
walking 1:10:06 4.39 mi (15:58 / mi) +102m 14:54 / mi
ahr:121 max:150
A neighborhood walk; tried to keep the pace up.
My hamstrings are really sore/tight today - I'm assuming from the squats/lunges/bridges I did in yesterday's workout - so I didn't want to do anything too ambitious.
My hamstrings are really sore/tight today - I'm assuming from the squats/lunges/bridges I did in yesterday's workout - so I didn't want to do anything too ambitious.
Thursday Jul 28, 2022 #
11 AM
strength & stretching 42:01 0.53 mi (1:19:16 / mi)
ahr:97 max:115
Kelly workout plus some PT exercises.
walking 26:37 1.6 mi (16:38 / mi) +28m 15:47 / mi
ahr:115 max:132
Followed by a short walk around the neighborhood.
Tuesday Jul 26, 2022 #
11 AM
hiking 1:23:54 [3] 3.43 mi (24:28 / mi) +158m 21:24 / mi
ahr:126 max:126
hiking 1:27:48 3.19 mi (27:31 / mi) +31m 26:43 / mi
ahr:125 max:126
It was an out and back hike to the Boulder Field at Hickory Run - surprised that the distances were that far off since I just retraced my steps.
I was looking for a longish mostly flat hike and this fit the bill perfectly. The trail itself is nothing spectacular but it was pleasant and went through sections of everything Hickory Run has to offer - some rhododendron tunnels, some dense mountain laurel crowding both sides of the trail and then lovely hemlock groves. And the Boulder Field is as weird as ever. Packed a lunch and ate it before turning around.
I was looking for a longish mostly flat hike and this fit the bill perfectly. The trail itself is nothing spectacular but it was pleasant and went through sections of everything Hickory Run has to offer - some rhododendron tunnels, some dense mountain laurel crowding both sides of the trail and then lovely hemlock groves. And the Boulder Field is as weird as ever. Packed a lunch and ate it before turning around.
Monday Jul 25, 2022 #
10 AM
treadmill 41:43 2.13 mi (19:35 / mi)
ahr:97 max:101
I programmed a tough increasing climb workout for the treadmill to try to get ready for Banff. A little too tough as I had to hold on for a bit when the incline was at a max and the speed was slower but still a little too fast. So a new goal: get through this workout without holding on.
11 AM
strength & stretching 20:55 0.25 mi (1:23:44 / mi)
ahr:95 max:108
Followed by a modified Kelly workout (didn't think my legs needed any more work).
Saturday Jul 23, 2022 #
9 AM
walking 1:23:47 5.02 mi (16:41 / mi) +123m 15:31 / mi
ahr:121 max:143
Neighborhood loop early before it got hot. It was humid but actually almost cool in the shade and the streets are probably 90% shaded so generally pleasant.
Stopped to chat with a neighbor briefly during the first mile and didn't stop my watch so generally pleased with the pace. What's nice about the hiking trip coming up is that there are different options each day you can pick including not going out at all, so I don't really have to worry about how in shape I am. But some of the longer hikes sound really good and I want to be able to do them if I can.
Stopped to chat with a neighbor briefly during the first mile and didn't stop my watch so generally pleased with the pace. What's nice about the hiking trip coming up is that there are different options each day you can pick including not going out at all, so I don't really have to worry about how in shape I am. But some of the longer hikes sound really good and I want to be able to do them if I can.
Friday Jul 22, 2022 #
3 PM
strength & stretching 33:44 0.45 mi (1:14:59 / mi)
ahr:96 max:101
Decided it was time to start doing strength workouts again. Did the first Kelly workout I wrote down but only used 5lb weights. I figure it's been a while so I better start off a bit easy so as not to get discouraged. I also did some of the PT exercises afterwards but had already stopped my watch.
Thursday Jul 21, 2022 #
9 AM
walking 1:13:39 4.51 mi (16:20 / mi) +100m 15:16 / mi
ahr:117 max:140
A little more energy today.
Wednesday Jul 20, 2022 #
3 PM
walking 37:19 2.06 mi (18:07 / mi)
ahr:110 max:129
Just a short neighborhood walk. Need to ease back into things to get ready for my hiking trip in a few weeks. It's a pretty cushy trip - just day hikes in Banff staying at hotels and with guides and so on. But the better shape I'm in the more I'll enjoy it I expect.
It was hot out but my week in Birmingham had me more than prepared!
It was hot out but my week in Birmingham had me more than prepared!
Tuesday Jul 19, 2022 #
Note
Finally made it home. Don't know why but I could not stay alert on the drive home. The last hour or two yesterday and pretty much the whole way today was a fight to stay awake. I stopped for naps several times, drank coffee & caffeinated soda and even took some caffeine pills that I remembered I had stashed in my car at one point. My normal 7-8 hour drive was almost 11 today. But I did finally make it safe and sound. I guess I just had a big crash after the adrenaline rush of the actual race days.
Sunday Jul 17, 2022 #
Note
I haven't logged any training this week but I have certainly spent a lot of time on my feet. I've been checking things, streamering things with special World Games streamer tape, putting out controls, making sure arenas were set up properly, and lots of other things. But it all came together and was a big success. I think all the athletes and coaches and IOF people were very impressed with the job we did.
The winning times were met on the middle courses (the woman's was a tad too long but had they run first - so slightly cooler weather - I bet they would have been under 35 too). And lots of runners went different ways on the route choice legs so that was great.
I haven't had a chance to look carefully at things but I'm sure I will in the next week or too. The funniest thing for me was that I was getting my info on finishers from Dennis who was watching at home in PA and texting me what the IOF livestream was saying. In the arena we were not hearing or seeing that. Dennis is not an orienteering diehard like me, but he's done it enough that he knows the basics; he thought the coverage was excellent and he found it compelling watching. So that was pretty cool.
The winning times were met on the middle courses (the woman's was a tad too long but had they run first - so slightly cooler weather - I bet they would have been under 35 too). And lots of runners went different ways on the route choice legs so that was great.
I haven't had a chance to look carefully at things but I'm sure I will in the next week or too. The funniest thing for me was that I was getting my info on finishers from Dennis who was watching at home in PA and texting me what the IOF livestream was saying. In the arena we were not hearing or seeing that. Dennis is not an orienteering diehard like me, but he's done it enough that he knows the basics; he thought the coverage was excellent and he found it compelling watching. So that was pretty cool.
Saturday Jul 9, 2022 #
3 PM
treadmill 42:54 2.31 mi (18:32 / mi)
ahr:101 max:101
Thursday Jul 7, 2022 #
3 PM
walking 1:15:16 4.55 mi (16:33 / mi) +107m 15:26 / mi
ahr:122 max:140
Wednesday Jul 6, 2022 #
3 PM
treadmill 42:08 2.45 mi (17:12 / mi)
ahr:101 max:101
Monday Jul 4, 2022 #
1 PM
hiking 2:11:26 5.5 mi (23:54 / mi) +222m 21:14 / mi
ahr:119 max:169
Scott came over for the afternoon and we did the Gould Run perimeter hike. I decided not to wait for the GPS to engage before we started but it seems to have kicked in part way along.
It's his birthday this week so I baked him a cake and we had a nice dinner to celebrate.
It's his birthday this week so I baked him a cake and we had a nice dinner to celebrate.
Sunday Jul 3, 2022 #
11 AM
walking 1:25:01 5.02 mi (16:56 / mi) +116m 15:48 / mi
ahr:123 max:142
Walking faster on the treadmill seems to be leaking over to walking faster on the road since I didn't deliberately try to go faster today. Would be nice...
I was thinking of going orienteering this morning but after another night of poor sleep I didn't think I'd have the brain power to concentrate enough to enjoy it. Hopefully the not sleeping thing will be over in 2 weeks.
I was thinking of going orienteering this morning but after another night of poor sleep I didn't think I'd have the brain power to concentrate enough to enjoy it. Hopefully the not sleeping thing will be over in 2 weeks.
Friday Jul 1, 2022 #
4 PM
treadmill 43:01 2.36 mi (18:14 / mi)
ahr:118 max:138
Walked to the mailboxes then did a treadmill workout. It was about all I could manage.