Training Log Archive: JanetTIn the 7 days ending Jun 19, 2011:
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Sunday Jun 19, 2011 #
Note
Yard work. Needed to be done, though it's not as fun as orienteering or trail running.
Rode riding mower; then pulled some Virginia creeper out of potentilla shrubs and cleaned up. Mulched around newly planted hosta (which are doing nicely; I noticed that one of the older, established hostas has been deer-nibbled) and geraniums. Then raked up shrub trimmings that Glen had cut.
Rode riding mower; then pulled some Virginia creeper out of potentilla shrubs and cleaned up. Mulched around newly planted hosta (which are doing nicely; I noticed that one of the older, established hostas has been deer-nibbled) and geraniums. Then raked up shrub trimmings that Glen had cut.
Saturday Jun 18, 2011 #
Event: Ratlum Mountain
2 PM
Orienteering race (B-1) 23:23 [4] *** 1.7 km (13:45 / km) +53m 11:54 / km
spiked:9/11c shoes: Jala Jukola Spider 6 #3
Two person sprint relay at Ratlum Mountain, WCOC's summer picnic location. Glen wanted me to go out in the mass start. Everyone headed out down the road towards the barns first, so I did too, but then decided to cut to the trail N of the barns rather than go through the woods, so lost a bit of time there on route choice (no trouble finding the hill once I was on the right trail), maybe 20-30 sec slower than I should have been. Clean and easy to 6, then tried to cut through the med green to the trail northeast. Laurel kept pushing me around. If I'd only pushed through that last bit instead of bailing out to the big trail... lost at least 2 minutes here, if not more. Found the charcoal platform (3rd on this course!) off the lower/downhill bend in the trail with no trouble. The rest of it was easy, and I tagged off to Glen.
FR distance = 2.079 km. Climb is that calculated by AP.
FR distance = 2.079 km. Climb is that calculated by AP.
Orienteering race (A-1) 22:57 [4] *** 1.7 mi (13:30 / mi) +50m 12:22 / mi
spiked:8/8c shoes: Jala Jukola Spider 6 #3
Leg 3 of the 2-person relay after Glen finished and tagged me after 15-16 minutes rest...I could have used another 5 minutes!
This course had longer legs; first control was boulder #31 (easternmost of a group of 3 large boulders), route choice was left or right of line. Left was slightly shorter, but included a bushwhack section around the unelectrified electric fence, which I've tried before on previous visits to Ratlum. I decided to go right which was all on trails. Not too much more bushwhacking required except from 7 to 8. Another tag off, then waiting around for Glen to finish to see where we placed -- 5th out of 11 teams! There were a couple of make-up mass starts for later legs, and results were determined by order of finish.
Fun courses by Charlie -- thanks! -- and great barbecue (hot dogs / hamburgers / salads and chocolatey desserts) afterward presided over by Rhonda -- excellent! And the weather cooperated very nicely this year (~80 and sunny; no thunderstorms in sight).
FR distance = 2.203 km
This course had longer legs; first control was boulder #31 (easternmost of a group of 3 large boulders), route choice was left or right of line. Left was slightly shorter, but included a bushwhack section around the unelectrified electric fence, which I've tried before on previous visits to Ratlum. I decided to go right which was all on trails. Not too much more bushwhacking required except from 7 to 8. Another tag off, then waiting around for Glen to finish to see where we placed -- 5th out of 11 teams! There were a couple of make-up mass starts for later legs, and results were determined by order of finish.
Fun courses by Charlie -- thanks! -- and great barbecue (hot dogs / hamburgers / salads and chocolatey desserts) afterward presided over by Rhonda -- excellent! And the weather cooperated very nicely this year (~80 and sunny; no thunderstorms in sight).
FR distance = 2.203 km
Thursday Jun 16, 2011 #
10 AM
Pilates class 55:00 [1]
Only weights in addition to body weight. Still some trouble with roll-ups and with changing position. Good thing it doesn't affect my legs. ;-)
2 x 12 RDL, slowly, using 12lb bar
Not even gonna try pulldowns...
2 x 12 RDL, slowly, using 12lb bar
Not even gonna try pulldowns...
2 PM
Orienteering (field checking) 1:37:28 [2] ** 4.15 mi (23:28 / mi) +95m 21:55 / mi
shoes: Trail NB 706 9D # 2
Pine Ridge XC ski area on the Rensselaer Plateau (i.e., at "elevation" compared to Albany, so they get a bit more snow cover in the winter). Temp around 80 and --with bug spray-- the bugs weren't too bad. (buzzing, but no bites)
Used a map version from a topo (I think) with an XC area's trail map laid over it to verify a property corner and a few snowshoe trails. Saw some neat 1-1.5m boulders but I don't know if they'll be added for a ski-O map. :-)
Used a map version from a topo (I think) with an XC area's trail map laid over it to verify a property corner and a few snowshoe trails. Saw some neat 1-1.5m boulders but I don't know if they'll be added for a ski-O map. :-)
Wednesday Jun 15, 2011 #
9 AM
Exerc. Class 55:00 [1]
In Chatham. Decent workout but I'm still being careful of my shoulder/back.
A couple of us in the back row were gossiping about the lady in white tights....
A couple of us in the back row were gossiping about the lady in white tights....
Tuesday Jun 14, 2011 #
10 AM
Pilates class 55:00 [1]
Using exercise balls.
Some, but not many, moves were difficult to do with my strained shoulder/back muscle. It's in such an odd location--not someplace that I've hurt before--so I'm at a loss how to relieve it (stretch).
Rollups were difficult, at least partway up because apparently I use that area of my back as well as abs to pull myself up.
Some, but not many, moves were difficult to do with my strained shoulder/back muscle. It's in such an odd location--not someplace that I've hurt before--so I'm at a loss how to relieve it (stretch).
Rollups were difficult, at least partway up because apparently I use that area of my back as well as abs to pull myself up.
11 AM
Running (treadmill) warm up/down 8:48 [2] 0.76 mi (11:35 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Before intervals. Uncomfortable to look up to the TV.
Running (track) intervals (indoor) 7:52 [4] 0.85 mi (9:13 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
The fast part of the intervals, 4 x 345m (3 laps of track, 14 laps to a mile).
Walking (track) 16:53 [2] 1.07 mi (15:47 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
In between intervals, and 1/2-mile cooldown. Not too many folks on the track (good!) so I didn't have to work to avoid anyone.
Tried to work on form (lean into curves; chest forward with shoulders up to make sure I got lungs filled) until I started getting tired in the third one so only did one more.
Tried to work on form (lean into curves; chest forward with shoulders up to make sure I got lungs filled) until I started getting tired in the third one so only did one more.
Monday Jun 13, 2011 #
9 AM
Exerc. Class 55:00 [1]
Smaller than usual class, only 11 instead of 14-16. Jennifer related that she'd gotten some poison ivy on her face and was taking steroids (prednisone), and warned us she'd have even more energy than usual ;-) though it didn't seem harder. I skipped the pushups--a stumble at Thacher strained something in the (already sore) shoulder/back area and even a plank hurt.