We arrived mid afternoon for a Road Scholar session on Quebec City. We'd never been to this city before and saw an opportunity to learn about it via Road Scholar (roadscholar.org) between the UNO meet at Harris Center and the Ottawa O Fest next weekend.
After an introduction by our RS group leader, Sophie, we had supper in the hotel's lounge (vegetarian--lentils and vegetables; duck confit; or a seafood "lasagna" dish), then had a short walking tour to the Basilica and Chateau Frontenac, and back past City Hall with its fall decorations.
Orienteering2:23:58***** 6.21 km (23:11 / km) +110m21:18 / km ahr:120 max:143 spiked:9/12c shoes: 2017 Inov8 ArcticClaw 300
Green course (4.9 km) at Harris Center in Hancock, NH, which included a long diagonal leg from NW to SE. 1:7500 / 2.5m contours. Probably should have done the Brown, but I figured it was good training. ;-)
Fine through #7, going slowly and carefully to read all the detail I wanted to see. 6-7 was the long leg, probably about 2km long, which took me 40 minutes and included a short section of trail I could actually run on. I was very happy to get to #7 but then I must have relaxed my brain. I got to the correct ridge for #8 but could not place myself properly on it. After several times up and down the ridge (including two sightings of J-J most likely going to and from that control), I decided to give up and head west or NW to the road and head in, but ended up hitting the yellow trail that headed west towards #11 and the finish. Followed it towards 11, got it and the last control, and finished, having skipped 8, 9, and 10.
I never went very fast (couldn't due to rock or other tripping hazards for the most part, plus needed t stay in map contact). Hit the inside of my left foot on a rock (nice bruise there) and my right knee on a stick (scratch and bruise), but I didn't fall and wrench my shoulder, at least. Good thing there's no more woods orienteering for us until next weekend. ;-)
Focusing on breathing again, but finishing off with legs up the wall (like Charlie's doorway stretch for hamstrings) during savasana, with weighted sandbags (~5lbs, maybe) on our feet to keep them flexed and our hips rooted. I kept noticing how my right leg is a bit shorter than my left....
Shoulder PT. Massaging cold pack afterwards felt awesome!
3 PM
Walk/Jog51:38* 4.52 km (11:25 / km) +86m10:25 / km ahr:125 max:145 shoes: 2015 Altra LP2.0-9 lime
At Nockamixon SP, on the east side of the Tohickon Cr this time. Found my way around the Quarry Trail including the side trail to a picnic table that overlooks the pond in the remains of the quarry. Wandered down a trail/blocked roadway which has very little to offer besides a lot of muddy spots along the trail.
Temp in the mid 60s and threatening to rain; light showers started as I finished, deterring any additional short loops. I did wade into the lake to rinse mud off my shoes and legs, though.
Not great sleep last night (shoulder). PT session an hour after yoga ended; shoulders were achy after the warmup on the hand-crank and throughout the session (and now, late evening). Two more PT sessions this week plus the exercises I do at home.