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Training Log Archive: RLShadow

In the 31 days ending Jul 31, 2015:

activity	#	time	miles		km		+ft
Walking	24	18:17:55	49.25	(22:18)	79.26	(13:51)	1041
Pickleball	10	11:50:00
Running	12	8:30:30	55.63	(9:11)	89.52	(5:42)	1082
Course setting	3	3:27:57	8.15	(25:32)	13.11	(15:52)	741
Strength	3	1:43:00
Orienteering	2	55:26	5.0	(11:05)	8.05	(6:53)
Tennis	1	20:00
Paddling	1	18:00
Total	54	45:22:48	118.02		189.94		2865

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Friday Jul 31, 2015 #

9 AM

Pickleball 20:00 [1]

Greece courts, off of Long Pond, just north of Latta. I was there (along with trailsnail and about 25 others) for a clinic with Coach Mo from the Villages in Florida. Worthwhile clinic, although not much hands-on play. We stuck around and played one game after the clinic was done.

Thursday Jul 30, 2015 #

9 AM

Walking (Dog walk) 54:40 [1] 2.78 mi (19:41 / mi) +1ft 19:41 / mi
shoes: Saucony Excursion TR8 2015

Morning dog walk, out the Rt 104 path a bit past Maple, then back. A bit warm but tolerable.

2 PM

Pickleball 1:00:00 [3]

Webster Park. Sunny and moderately high temperature (85 or so) but not particularly humid (58 degree dew point), plus there was a breeze that made playing more difficult but kept things feeling reasonably pleasant heat-wise.

Wednesday Jul 29, 2015 #

7 AM

Running ("Long") 56:32 [3] 6.01 mi (9:24 / mi) +5ft 9:24 / mi
shoes: Hoka Conquest

Oro-Medonte rail-trail, from Woodland Drive (near trailsnail's family cottage) into Orillia. A fair number of short stops for water and for road crossings.

http://www.ontariotrails.on.ca/trails/view/oro-med...

9 PM

Walking (Dog walk) 21:35 [1] 1.03 mi (21:01 / mi) +1ft 21:00 / mi
shoes: Saucony Excursion TR8 2015

Got back into town in time to pick up the dogs from the kennel they were at -- first time Homer had ever been boarded in a kennel, and possibly the first time Hanna has either (we've had her for about 1.5 years, and have never had her in a kennel, but we don't know what the first 5 years of her life were like). So they were eager for a walk this evening, warm night or not ...

Tuesday Jul 28, 2015 #

9 AM

Walking 45:39 [1] 2.39 mi (19:06 / mi) +36ft 18:50 / mi
shoes: Saucony Excursion TR8 2015

Morning walk from trailsnail's family's house on Lake Simcoe, with trailsnail and Cheryl.

Monday Jul 27, 2015 #

8 AM

Running 37:21 [3] 4.05 mi (9:14 / mi) +72ft 9:05 / mi
shoes: Hoka Conquest

Up at trailsnail's family's cottage on Lake Simcoe, with her, Cheryl, trailsnail's brother, and his son. Trailsnail and I went for a short run this morning, on the road along the lakeshore that their cottage is on.

3 PM

Paddling 18:00 [3]

Paddling in a kayak on Lake Simcoe, while Cheryl and trailsnail were snorkeling in the same area.

Saturday Jul 25, 2015 #

Event: ROC - Highland Park Score-O Event

10 AM

Running warm up/down 4:50 [1] 0.5 mi (9:40 / mi)
shoes: Asics Gel Contend 2 April 2015

Orienteering race 17:28 [4] 1.8 mi (9:42 / mi)
shoes: Asics Gel Contend 2 April 2015

Highland Park Sprint. My GPS seemed to be working OK during the race, but now it won't turn on, download, or re-charge, so no GPS track nor actual distance covered.

I think I did OK. I had a bobble at #5, and then a decidedly sub-optimum route choice from 5 to 6. Otherwise, no major issues.
---------
To my shock, I wound up coming in first. Pretty light field though, only 8 participants in the Sprint.

C • Nice job ! 3

11 AM

Orienteering race 37:58 [3] 3.2 mi (11:52 / mi)
shoes: Asics Gel Contend 2 April 2015

Highland Park Score-O. A quick glance at the map suggested that it shouldn't be too hard to get all 24 controls in the 1 hour time limit. I went for the NW controls (in the Highland Bowl part of the park) first, then basically clockwise from there. When I finished I was the 2nd one in, with Chad Borden beating me by a good 3-4 minutes. I was pretty pleased. Then I looked at my split printout and saw that I had only gone to 23 controls. I asked Chad how many he had done, and he said 23. Zak finished soon after me; I asked him, and he had gotten 23 also. Hmmm .... we all finally figured out that we had each missed #17 (very close to South Avenue, near the school), because the number was pretty well camouflaged, as was the circle itself. It would have been about a 1.5 mile round trip to get that control now that we had finished, which didn't interest me at all. Chad, and I think Zak, both went back to get it.

Again, no GPS trace, but as I was getting close to the finish, it looked like I had covered just over 3 miles.
-------
I finished 10th out of 29, coming in after the 8 people who got all 24 controls, and also behind Tyler who got 23 like I did, but he beat me by about 2.5 minutes.

If I had seen #17 on the map, I suspect it would have taken me around 3 extra minutes to get it, which would have put me close to Carl P. who took first. So it was a costly mistake to miss seeing #17, took me from a probable 2nd place down to 10th. If I had been energetic and had run out to get 17 after finishing and discovering I had missed it, it probably would have taken me 14 minutes or so to get it, plus the few minutes it took to discover I had missed it. So that might have moved me up to 7th place or so -- not worth it given how un-energetic I was feeling at that time!

8 PM

Walking (Dog walk) 37:02 [1] 1.76 mi (21:01 / mi)
shoes: Saucony Excursion TR8 2015

Sprint - Splits

Friday Jul 24, 2015 #

8 AM

Running ("Long") 56:53 [3] 6.17 mi (9:13 / mi) +86ft 9:06 / mi
shoes: Hoka Conquest

Long-ish run on the HJ trail and other paths, including the path around North Ponds Park, the bird sanctuary trail, and the Rt. 104 path, plus a bit on Rt 250.

They're getting set up for the Webster waterfront festival (waterfront being the main pond at North Ponds Park, as opposed to Lake Ontario).

A recent goal of mine, which trailsnail scoffs at, is to have my time spent running roughly match the time I spend playing pickleball. This week, so far so good! I just need to do more running, as my pickleball time this week has been abnormally low for various reasons.

C • Hmmm 2

Thursday Jul 23, 2015 #

8 AM

Strength 44:00 [3]

Fitness room workout.

3 PM

Pickleball 1:15:00 [2]

Outdoors, at Webster Park.

Wednesday Jul 22, 2015 #

9 AM

Walking (Dog walk) 1:06:43 [1] 3.36 mi (19:51 / mi) +6ft 19:49 / mi
shoes: Saucony Excursion TR8 2015

9 PM

Walking (Dog walk) 42:00 [1] 2.2 mi (19:05 / mi)
shoes: Saucony Excursion TR8 2015

Actually, dog walks, plural, one around 5 pm, the other at 9 pm, both of them just a bit over a mile each.

Tuesday Jul 21, 2015 #

9 AM

Running ("Long") 48:38 [2] 5.02 mi (9:41 / mi) +166ft 9:24 / mi
shoes: Hoka Conquest

"Long"-ish run on the HJ trail with trailsnail. She originally wanted to do 6 miles which I agreed to, however, I was feeling a little creaky (lower back issues, plus feeling some effects from running a fairly fast (for me) 5 miles yesterday). After a couple of miles, I managed to talk her into shortening today's run to 5 miles.

12 PM

Walking (Dog walk) 44:16 [1] 2.1 mi (21:08 / mi) +6ft 21:04 / mi
shoes: Saucony Excursion TR8 2015

Monday Jul 20, 2015 #

10 AM

Running 47:16 [3] 5.33 mi (8:53 / mi) +107ft 8:43 / mi
shoes: Hoka Conquest

I had a routine appt with my wrist surgeon in Henrietta; I brought running stuff so I could stop in the city on the way home for an urban run. Nice day for it.

7 PM

Pickleball 1:00:00 [3]

Indoors at the Rec Center. Pretty humid, which caused my hands to sweat after about 2 games. But ironically, the first two games I played terribly, when I wasn't sweating too much in my hands and had no real trouble gripping the paddle. The 3rd game I actually played better but by the end of the game I was having major trouble hanging onto the paddle, so I made that my last game.

Sunday Jul 19, 2015 #

8 PM

Walking (Dog walk) 45:08 [1] 2.2 mi (20:29 / mi)
shoes: Saucony Excursion TR8 2015

Cheryl and I spent the whole afternoon working pretty hard at the rental house we own, and the dogs were acting like they felt short-changed in the walk department today (and in fact, they were short-changed, relative to what they're used to). So I took them on a longer than usual late-evening walk, out to the Rt 104 path, to Maple, and then back.

Saturday Jul 18, 2015 #

9 AM

Walking (Dog walk) 26:33 [1] 1.24 mi (21:24 / mi) +93ft 19:59 / mi
shoes: Salomon hiking boots

Hojack Trail, from Drum Rd, with dogs. I took them down to the stream in Vosburg Hollow for them to cool off, but they seemed reluctant to go in, presumably because it had about 5 times as much water in it as normal, and was flowing probably 5 times faster. Wimpy dogs ... :)

5 PM

Walking (Dog walk) 37:10 [1] 2.0 mi (18:35 / mi) +6ft 18:32 / mi

Around the big block.

10 PM

Walking (Dog walk) 24:00 [1] 1.2 mi (20:00 / mi)
shoes: Saucony Excursion TR8 2015

To the Rt 104 path and about a tenth of a mile down it, then back.

Friday Jul 17, 2015 #

9 AM

Pickleball 1:15:00 [1]

Outdoors at Webster Park. Fairly uninspiring games, and maybe or maybe not as a result, quite uninspired play by me. First two games actually weren't bad as they avoided the weakest players of the 8 who were there.

Thursday Jul 16, 2015 #

8 AM

Strength 44:00 [3]

Fitness room workout. Way overdue, it's been a week, and last week I did a very abbreviated workout.

9 AM

Running ("Long") 45:15 [3] 5.06 mi (8:57 / mi) +67ft 8:50 / mi
shoes: Hoka Conquest

Did a run from the Rec Center after my fitness room workout. Mainly on roads through and near the village, with short distances on the Rt 104 path and the Hojack Trail.

Walking 9:57 [1] 0.55 mi (18:06 / mi)
shoes: Hoka Conquest

Cool-down walk.

Wednesday Jul 15, 2015 #

9 AM

Walking (Dog walk) 1:09:09 [1] 3.65 mi (18:58 / mi) +6ft 18:56 / mi
shoes: Saucony Excursion TR8 2015

Longer than usual dog walk.

7 PM

Tennis 20:00 [2]

Short tennis session with Cheryl at the city community center on Atlantic Avenue, prior to going to the rental house to do some yard work. The main purpose was to check out the state of my wrist relative to tennis playing; I have a routine followup appt with my wrist surgeon on Monday and I wanted to give him a report. Conclusion -- forehands are no problem. Backhands aren't too much of a problem other than that my backhand totally sucks (when I played a lot of tennis, decades ago, my backhand was actually quite good, so this is a bit discouraging). I tried a few serves -- my wrist wasn't real happy with those, but no bad after-effects this morning.

Tuesday Jul 14, 2015 #

10 AM

Running ("Long") 56:20 [3] 5.96 mi (9:27 / mi) +174ft 9:12 / mi
shoes: Hoka Conquest

Very humbling run. With trailsnail, on the HJ trail. She suggested doing 3-4 miles but I felt I needed a "long" run (which these days is much shorter than "long" runs were 5-10 years ago). I said we'd keep the pace mellow, at around 9:30/mile or slower, and do a walking break every mile. Even at a slow pace with the walking breaks, it was a struggle. She used the heat as a partial excuse, but it was only around 78 degrees, hardly a hot day. Somewhat muggy, DP 66 at the airport, but both the temperature and the DP can certainly be substantially higher.

Anyway, we did it, but it was a lot more work than it seemed like it should have been.

Monday Jul 13, 2015 #

6 PM

Walking 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Saucony Excursion TR8 2015

Short walk around the little block (Heathland / Aria Lane route).

7 PM

Pickleball 1:20:00 [3]

Indoors, Rec Center. Three games with Mike S. on the other team (lost all 3, none of them particularly close), then two games with him as my partner (won both, but both closer than it seems like they should have been -- conclusion: I wasn't playing that well).

8 PM

Walking 34:00 [1] 1.7 mi (20:00 / mi)
shoes: Saucony Excursion TR8 2015

Slightly longer post-pickleball walk, to the Rt 104 path and down a ways, then back.

Sunday Jul 12, 2015 #

Event: ROC - Mendon Ponds Park Score-O Event

8 AM

Course setting 1:47:13 [1] 4.37 mi (24:31 / mi) +415ft 22:30 / mi
shoes: Salomon hiking boots

Setting out controls for Mendon meet.

C • Celebrity! 2

Saturday Jul 11, 2015 #

9 AM

Walking 1:15:00 [1] 2.5 mi (30:00 / mi) +3ft 29:58 / mi
shoes: Asics Gel Contend 2 April 2015

Corn Hill festival. We were there for nearly 3 hours but a lot of it was standing or even sitting, so I figured maybe 75 minutes of actually moving, at a slow pace.

2 PM

Pickleball 1:45:00 [2]

Indoors, Rec Center.

Friday Jul 10, 2015 #

10 AM

Course setting 25:00 [1] 0.9 mi (27:47 / mi)
shoes: Salomon hiking boots

I carelessly neglected to check out one of the control points at Mendon when I was there a few days ago. I want to get the maps printed today, and I was on the fence whether I really needed to check it out or not, because I was pretty sure the potential control point (a reentrant) would be there as mapped, and not overgrown. But I still came down on the side of checking, and I'm glad I did. The control site was in fact usable, but there was a distinct trail that wasn't on the map that went quite close to the control. I'm still using it but I added the trail (by memory; I didn't bring my GPS, so no GPS trace, and I didn't even have a pen with me) because it was an obvious enough (and useful enough) trail that it could have confused some people to not have it mapped.

I can't figure out what it wasn't on the map, which was revised only a couple of years ago. The trail didn't look the least bit new.

12 PM

Walking (Dog walk) 36:54 [1] 2.03 mi (18:13 / mi) +6ft 18:10 / mi
shoes: Asics Gel Contend 2 April 2015

Thursday Jul 9, 2015 #

10 AM

Running 43:04 [3] 4.72 mi (9:07 / mi) +43ft 9:02 / mi
shoes: Hoka Conquest

Hojack Trail, from Klem Road to North Ponds Park. With Hanna. She did pretty well considering she runs with me. It helped, I'm sure, that it was overcast and raining lightly, and that she had a few water dips in the ponds.

1 PM

Strength 15:00 [2]

Very overdue fitness room workout (last one was June 29), but also very short, as there was some pickleball being played in the gym.

2 PM

Pickleball 35:00 [1]

Played two games of pickleball, then headed home to do some last-minute bass practice in preparation for a band rehearsal tonight, before I need to pick up my grandson from the Zoo camp.

Wednesday Jul 8, 2015 #

10 AM

Course setting 1:15:44 [1] 2.87 mi (26:22 / mi) +326ft 23:48 / mi
shoes: Salomon hiking boots

Checking out and streamering remaining score-O control sites.

4 PM

Walking (Dog walk) 38:00 [1] 2.0 mi (19:00 / mi) +8ft 18:56 / mi
shoes: Asics Gel Contend 2 April 2015

GPS trace totally messed up, because it refused to acquire signals for the longest time. It finally did, and I was far enough along that I decided to start it at the turnaround point, then walk back the way I came. But Cheryl foiled that when she saw us on the Rt 104 path as she was driving home from work, and somehow decided that we all needed a ride home from the cul de sac at the end of Bayside Drive.

9 PM

Walking (Dog walk) 25:00 [3] 1.3 mi (19:14 / mi)
shoes: Asics Gel Contend 2 April 2015

Evening dog walk, to the Rt 104 path, down a few tenths of a mile, then back.

Monday Jul 6, 2015 #

10 AM

Walking (Dog walk) 1:06:48 [1] 3.53 mi (18:56 / mi) +94ft 18:28 / mi
shoes: Saucony Excursion TR8 2015

Long-ish walk on the Hojack Trail. The dogs got to swim (or at least wade) not once, not twice, but three times!

2 PM

Running ("Long") 50:24 [2] 5.36 mi (9:24 / mi) +67ft 9:18 / mi
shoes: Hoka Conquest

Finally, some warm enough weather to get some heat training in! :) Actually it wasn't too bad on the Hojack Trail, sun was far enough west that I was in the shade 90% of the time or so.

7 PM

Pickleball 1:45:00 [3]

Indoors, rec center. Warm inside, although slightly cooler than outside. I played so-so. I tried to quit around 8:25 but got talked into one more game which turned out to be a long one, so I played more than I had really wanted to.

Sunday Jul 5, 2015 #

12 PM

Walking (Dog walk) 52:28 [1] 2.76 mi (19:01 / mi) +171ft 17:57 / mi
shoes: Saucony Excursion TR8 2015

Dog walk on the HJ trail. I took a side trip on a couple of trails (which I believe connect with each other); these may or may not be private land. They used to be clearly posted as such, but there are no postings at this point. The trails were pretty well established, like they are used a fair amount.

6 PM

Note

Cheryl and I finally got around to putting our A/C unit in our bedroom window. This shows what a cool late spring/early summer it's been so far -- we've had no need for it up until now! And we don't need it tonight, but it looks like there might be some warmer weather early this coming week, so we figured we might as well be prepared.

7 PM

Walking (Dog walk) 39:00 [3] 2.0 mi (19:30 / mi)
shoes: Saucony Excursion TR8 2015

Evening dog walk. I left just as halftime started (of the fantastic US women's soccer game, of course). I was a bit worried as I was out on my walk that a disaster would happen and Japan would get back into the game, so I was quite relieved to find the US with still a 3-goal lead when I got back (only it was 5-2, rather than the 4-1 halftime score).

Went around the big block.

C • game 4

Saturday Jul 4, 2015 #

8 AM

Running race 33:02 [5] 4.02 mi (8:13 / mi) +238ft 7:47 / mi
shoes: Hoka Conquest

Fairport 4-mile race. I was pretty happy with my time. When I signed up for the race, over a month ago I think, I had in mind running a 9:00/mile pace. Over the last couple of weeks, during training runs, I concluded that I could do better than that, maybe even 8:30/mile. During the race, at the 2-mile mark, I was averaging right around 8:30/mile and I knew that the last 2 miles were less hilly than the first 2 miles, so beating 8:30/mile was pretty much a given, unless I totally self destructed. Fortunately, I didn't (self destruct that is), and did in fact finish well under 8:30/mile.

It was only good enough for 5th place (out of 12) in my age group, though ... I was 218th out of 701 total finishers. Kind of surprising that in my "old man" category of 65-69, I finished lower percentile-wise than I did overall. Also, my time would have put me higher, percentile-wise, in the 60-64 category, and higher in even the 55-59 category.

Saw Carl P. there, and he cheered me on on the uphill just before the finish line. Thanks Carl! He had a great race (15th overall and first in his age group) -- see his log for details!

trailsnail also did better than she had expected, coming in just under 9:00/mile, and getting 3rd place in her age group.

(Note: the time I list is from when I crossed the start line -- my official time, from when the "start" horn sounded, was 33:25.)

C • Awesome race 3

Friday Jul 3, 2015 #

9 AM

Pickleball 1:35:00 [3]

Outdoors at Webster Park.

Thursday Jul 2, 2015 #

8 AM

Running 30:55 [3] 3.44 mi (9:00 / mi) +58ft 8:51 / mi
shoes: Hoka Conquest

Somewhat short, moderately easy pace run. Last run before the July 4 Fairport race.

11 AM

Walking (Dog walk) 37:53 [1] 2.0 mi (18:54 / mi) +5ft 18:52 / mi
shoes: Asics Gel Contend 2 April 2015

Picked up the dogs from their sitter this morning (the 48 hour visit did NOT go well for Hanna unfortunately ...), so this was their first walk in a few days.

Wednesday Jul 1, 2015 #

10 AM

Walking 2:29:00 [1] 1.98 mi (1:15:14 / mi) +600ft 58:28 / mi
shoes: Salomon hiking boots

See trailsnail's log for details:
http://attackpoint.org/log.jsp/user_9089

Hike up the Watkins Glen gorge and back down. I had been there before but not for many years, and I had forgotten how spectacular it is.

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