Training Log Archive: JanetTIn the 7 days ending Dec 8, 2018:
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Saturday Dec 8, 2018 #
5 PM
Orienteering race 56:47 *** 3.57 km (15:54 / km) +89m 14:08 / km
ahr:125 max:149 spiked:11/12c shoes: Inov8 ORoc280-B 2013-10
Night O at McKaig Nature Center (mapped and course-set by Chris Hand), which now includes in the SW corner the Plum Nelly Estate of buildings, barns, and an ex-tennis court and a fenced off pond/pool(?). I got to visit that area for controls 5-6-7. Temperature was around 32F.
Tonight's brown course was 3.0 km, 81 m climb (10' contours, "1:5000" with various other scales for some point features). Wore my reading glasses because some symbols almost disappeared without them, though having the glasses made it trickier to run on the trails where I don't need them and they get in the way.
Stream crossings were made a bit more challenging by the summer flooding which scoured the stream sides and made them deeper and steeper, and I carefully searched for places where I didn't have to climb a 4' embankment (on legs 1-2, 2-3, 3-4, 4-5). Got my right shoe wet on the way to 2 and it stayed wet the entire course.
Only one I was unsure of was 10 which I knew would be tricky...my plan had been to find the cliffs/rock faces then leave the trail and contour over, but I though I saw a reflector higher on the hill and left the trail early then had to correct. The dot knoll was really a rootstock but whatever. :-)
Tonight's brown course was 3.0 km, 81 m climb (10' contours, "1:5000" with various other scales for some point features). Wore my reading glasses because some symbols almost disappeared without them, though having the glasses made it trickier to run on the trails where I don't need them and they get in the way.
Stream crossings were made a bit more challenging by the summer flooding which scoured the stream sides and made them deeper and steeper, and I carefully searched for places where I didn't have to climb a 4' embankment (on legs 1-2, 2-3, 3-4, 4-5). Got my right shoe wet on the way to 2 and it stayed wet the entire course.
Only one I was unsure of was 10 which I knew would be tricky...my plan had been to find the cliffs/rock faces then leave the trail and contour over, but I though I saw a reflector higher on the hill and left the trail early then had to correct. The dot knoll was really a rootstock but whatever. :-)
Friday Dec 7, 2018 #
Yoga 50:00 [1]
Somatic yoga
Thursday Dec 6, 2018 #
2 PM
Strength 20:00 [1]
Shoulder PT. Similar to Tuesday's routine, but started with an evaluation to see how much strength I've regained.
Wednesday Dec 5, 2018 #
4 PM
Walking 29:34 [2] 1.71 mi (17:17 / mi)
In the compound. Temps around 33F, light breeze.
Tuesday Dec 4, 2018 #
11 AM
Strength 20:00 [1]
Shoulder PT.
W-Y-T x 10 each
"Baby get ups" 3 x 5x with 8# weights
Pulldowns and rows with band x 30
"No money" x15
Weights: 15# suitcase carry, 10# right arm bent carry, then straight-up carry, 8# left arm bent and straight-up
W-Y-T x 10 each
"Baby get ups" 3 x 5x with 8# weights
Pulldowns and rows with band x 30
"No money" x15
Weights: 15# suitcase carry, 10# right arm bent carry, then straight-up carry, 8# left arm bent and straight-up
Monday Dec 3, 2018 #
Yoga 50:00 [2]
Sunday Dec 2, 2018 #
Note
At Rhonda and Charlie's, we had a bit of wake up yoga before breakfast which included homemade cinnamon rolls by Barb and Dave. Thanks to you all, but especially our gracious (as always) hosts the DeWeeses.