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.
Hiking20:39 0.98 mi (21:04 / mi) +56m17:54 / mi ahr:108 max:130 shoes: 2017 Inov8 ArcticClaw 300
To start of control pick training set by Greg Ahlswede, on a different part of the Pond Mtn map (but one that I'd been on before), east of Skiff Mtn Rd. Low 50s and cloudy.
Orienteering1:03:13**** 3.4 km (18:37 / km) +134m15:33 / km ahr:124 max:149 26c shoes: 2017 Inov8 ArcticClaw 300
Control pick section. I missed #11 (and decided not to deal with the blueberries and other undergrowth to find it) but found the streamers for all the others, though sometimes I was standing right next to them and had to look around a bit. :-D
Started a minute or so behind Mitch C and Glen, and found the first streamer before they did. They were faster than me to the rest of them, though I had them in sight for the next few until we had to do some significant climbing.
One fall...oww. Somewhere along the way I lost the duct tape from one shoe-toe...sorry for littering!
Hiking18:39 0.97 mi (19:14 / mi) +14m18:24 / mi ahr:107 max:126 shoes: 2017 Inov8 ArcticClaw 300
Walk/Jog warm up/down 11:55 0.9 km (13:14 / km) +8m12:42 / km ahr:111 max:134 shoes: 2017 Inov8 ArcticClaw 300
To start of courses at Pond Mountain, after catching up with some of the old timers of WCOC and HVO. ;-)
Finally, a nice fall running day, low 60s and cloudy. Some breeze made me consider a long sleeve shirt but I'm glad I went with short sleeves.
Orienteering race 1:09:49*** 4.31 km (16:11 / km) +163m13:37 / km ahr:128 max:165 spiked:9/11c shoes: 2017 Inov8 ArcticClaw 300
NRE Brown course, 4.0 km, 150m climb starting from NW of Fuller Pond, on the part of the map where the team trials were held a few years back.
Clean "run" (though there wasn't much of that except downhills near the end), except for being a bit off/unsure to the boulders at 4 and 7. Third overall, behind Phil H-T at about 65 min, and Paul Bisset, less than a minute ahead.
I really liked the 1:7500 map too. :-) Thanks to all the WCOC folks in charge--George and Lyn, Susan and Rick doing results, Jim H and Rich N at start. And to Niels L-O, too, for the course.
Saw Glen go by while I was still headed to 1, then no one to 2 or on the long leg to 3, but arrived at 3 with two other runners (kissy and Clint, on the green course; it was their #5) coming from another direction. From 8 on in we were on the same route (Kris caught up at/after 8 but we took slightly different routes to 9 and I stayed just ahead until the end).
Shoulder was feeling relatively better yesterday after PT but I might have slept on it wrong and it's feeling very aggravated and swollen this morning. We'll see. Need to remember to do my exercises over the weekend.
Some more intense than usual things thrown in so I rated this a 2.
Walk/Jog56:00* 4.36 km (12:50 / km) +97m11:34 / km ahr:126 max:145 shoes: 2015 Altra LP2.0-9
Tried to do a trail run but was forced to walk quite a few times by my fear of slipping/falling in the mud on trails at the west end of Nockamixon State Park. A bit of exploring mapped (and unmapped) trails. Started from the parking area near the Sterner Mill and went out the High Bridge trail, crossing to the other side of the waterway (Tohickon Creek) there. Followed various trails close to the water, as far as the narrow point adjacent to the old quarry--which I never saw, but I did see some water where it had been. Other sightings of interest:
o A rope swing hanging near the top of a cliff
o Scared a great blue heron enough to make it squawk(!)
o Noted a concrete foundation with a staircase at each end along the Quarry Trail. (Where my track backtracks a bit)
o Three deer
Not much else in the way of birds or wildlife, though. Overcast, about 68F.