Training Log Archive: JanetT

Good to work out the stiffness remaining from yesterday (mostly from the falls). Otherwise, I'm surprised my quads aren't more sore from the climbs.

Event: HVO Rockhouse Mountain
 

Walk/jog to and from start. HVO meet on Rockhouse Mtn map, parking near Lake Welch. Start was on the other side of the tunnel under the road.

Billygoat training. :-) At this rate the Billygoat will be interesting.

Kept taking the wrong routes through the green (laurel), then having to correct/relocate when I left it. Attacked the cliff (#2) from above but must have been picking my way down when I should have just turned to the right; had to climb back up to it. Tried to find the white corridor to 3 but ended up a bit off to the right. And 5 was just difficult! Relocated from large boulder in white to SE of control. Clean the rest of the way, but slow. Fell a couple of times; Whacked my right shin and hip and hand pretty good--I'll feel those tomorrow.

Happy to be done. Gotta work on hills, though.

EDIT: uploaded FR track; 8.27 km recorded; climb is what AP calculated.

Map with red course, no track

QuickRoute track --

From Track jpg files

Route choices that could have been better:

2 -- The marsh between 1 and 2 wasn't too bad but the laurel was sometimes hard to get through. I was trying to avoid the rocky hillside west of 1. Time lost in the control circle (because I didn't see the bag on the cliff I was probably within spitting distance of: 4:30)
3 -- Was just trying to skirt the laurel and find the white corridor but didn't do so well. When I was approaching the control I lost confidence in what hills/rocks I was seeing so went west to check out some rocks there. Time lost: 3:30
Lost a minute or two on the way to 4, between looking for the bare-rock corridor (west of main trail) and missing the white corridor off the trail
5 -- Trudged up the hill through the green, but then wasn't sure exactly which bare rock I was on; relocated from large boulder. Time lost, about 2:00

So, with better navigation in the circle and better route choices I could have been 12-15 minutes faster, I think, putting me closer to 2 hours.

1:15000 map (vintage 1993). Good thing I had both bifocals and the magnifier on the compass!

C • I'm just wondering -- there... 2

To Post Office and beyond. Didn't push the pace too much.

The large tree trunks that were deposited at the bridge a couple months ago are still there. It will be interesting to see how they affect/change water flow over the summer.

There was a fellow fishing in the creek -- great day for fishing! Much better than opening day (April 1). :-)

Extra sleeping felt really good; my cold is feeling a bit better.

C • Shelley 2

IQF-spring Apr 8-10 in Cincinnati (?)

Maybe a rest day, though I'll see how my legs feel later (just tired from yesterday) -- maybe another walk or hike as the weather is looking fine again. Love to see the sun!

We used the exercise balls today. I got there early enough to not get stuck with a huge one. A few weight (arm) exercises were also tossed into the mix.

Feeling a bit sluggish from a head cold that hit yestermorn, so didn't do elliptical or treadmill (or the track). But the sun's out so I intend to do a long walk/hike later.

A fairly low-exertion row to work the shoulders. And 8 x 62.5 lb pulldowns (I managed 12 on Tuesday).

Hope the cold doesn't hang around long.I want to enjoy this weekend's weather!

Around the long Riders Mills 'balloon' clockwise. (Note: no mills remain) Temp in the low 50s and sunny made it quite comfortable outside. Didn't push to max as still feeling out of sorts from my cold.

EDIT--added FR data.

Chatham; extra large (and noisy) class as one woman brought her teenage granddaughters (11-14-ish?) who chattered the entire time. Only a bit distracting, though. With only 16 steps available, the worry was there wouldn't be enough to go around, but the young-uns didn't use them.

Got out for a couple of hours of raking, dragging, and miscellaneous yard/garden cleanup so the jonquils and iris don't have to work so hard to get their heads up. Also worked on the piles of dirt and chunks of pavement (broken off the road shoulder) the plows had deposited. Only counting estimated 'heavy lifting' time. Right shoulder ached, but tried to ignore it.

I just entered Saturday's GPS track in OCIN's Route Gadget (Saturday's map), and realize that I aligned the route to #2 incorrectly. I don't know of any way to correct or delete bad routes. The drawn route is more correct than the GPS route in this case, if anyone is bothering to compare them.

C • Delete RG route 2

At the Y. She mixed it up this week--no tools today (planned for Thursday). Had to modify planks, mermaids (at least on my right side), anything involving holding myself us with upper body. (I have a ton of admiration for Sandy who can do beaucoup de pushups!) On the other hand, I was pleased I could do side lying leg work without supporting myself but just balancing on my hip. Yay strong core.

Twenty minutes at level 3, which didn't feel so bad after having done a few sessions of level 2 the past few weeks. Max HR noted was 136 on one of the 'sprint'(?) sections (low resistance).

Concept 2 model 2--still haven't really figured out the screen so I ended up wih a 2000m time trial, I guess. Had to go to a different screen when I was done to get split times so I could add them up. I need to figure out how to get it to display distance rather than pace.
2:37.8 500m
2:40.9 1000m
2:43.5 1500m
2:41.7 2000m
23-24 stroke rate

Then 12 pull-downs at 62.5 lbs, and stretching.