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Training Log: JanetT

In the last 7 days:

activity # timemileskm+mload
  Yoga3 2:30:00150.0
  Orienteering3 2:01:10 6.16(19:40) 9.91(12:13) 26040 /43c93%472.0
  Running (dirt)1 1:31:55 5.92(15:32) 9.53(9:39) 266422.7
  Total7 6:03:05 12.08 19.44 52640 /43c93%1044.7
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Sunday Jun 24 #

Note

Nolde Run for the Ages 10K trail race

I took splits (below) at their "mile markers" (missed 3, which was probably near where we climbed a rock outcrop at about the halfway point), and at the bottom of the last hill climb.

8 AM

Running (dirt) race 1:31:55 intensity: (2 @1) + (11 @2) + (29 @3) + (35:13 @4) + (56:00 @5) 9.53 km (9:39 / km) +266m 8:28 / km
ahr:152 max:167 shoes: Sauc TriumphISO-silver/gr/blue

My 1st age-graded race in years (previous one was Savoy in MA, and maybe not as long a race), and my 1st 10k in 25 years(?) (road or trail race; only the second 10k race I've done if you don't count orienteering). Okay, so it wasn't quite 10k, but it was close. As per usual, had to walk all the uphills but was able to run the downhills and most of the flats.

I was happy with my time (I predicted about 1:30:00 based on a similar trail race last fall which was 5k and 149m climb), happy I didn't fall, and happy I didn't hurt anything. I was 2nd in my age group (65-69) of two runners (last year there was only one, Kathy; she was my competition today but took off much more quickly than I did/could dream of doing) and received a medal and had my photo taken. I talked with Kathy a bit at the end; she lives up near Hickory Run and does mostly trail races but also some road races

We were in the second group of starters; the two 70+ women started 5 minutes ahead. One, almost 80, is nationally ranked...I never caught them. Glen said she finished in about 1:23:00.

The course winds around the trails and hills of Nolde EEC. I was planning to carry a printout of the course map, but decided yesterday to print out a Nolde map from DVOA's RouteGadget and transfer the course to it. That gave me a much better feel for where the climbs would be, and where the power line crossings were so I could mark my progress. ;-) And I was probably the only runner carrying a map.

About 70F at the start, with a similar dew point, so the humidity was a factor. Sweat soaked into and dripped off the edge of my hat on most of the uphills, but had a chance to dry a bit on the downhills where I could pick up some speed. Ewww.

Didn't appreciate, but was aware of, the last short, steep climb through the woods at the very end, which took me almost two minutes. I wonder if they do that every year. Course was a bit short as measured by our Garmin watches.

12 PM

Note

Finished in 149th place of approx. 188 starters.

Friday Jun 22 #

Yoga 50:00 [1]

Somatic yoga practice
5 PM

Orienteering race 1:02:34 intensity: (7 @1) + (1:15 @2) + (18:04 @3) + (31:03 @4) + (12:05 @5) *** 4.72 km (13:16 / km) +170m 11:15 / km
ahr:141 max:165 spiked:14/16c shoes: Inov8 ORoc280-B 2013-10

Orange 1 at McKaig's, organized by Chris Hand. 3.9 km, 130m climb
Temps in low 70s, overcast with some sprinkles but nothing too noticeable.

Choices were an Orange course with 16 controls, one with 8 controls, or a Yellow course. I like to find controls, not just run, so I did the Orange with more controls.

Misread trails (not mapped to reality?) to 6, and didn't spike 11 but wasn't far off. #7 was located in the woods across KoP road from the road I grew up on (which I used to verify how far down the hill to go). ;-)

Only hit some of the splits on my watch (2-3-4-6-12-14-15); maybe someday they'll post them online.

Wednesday Jun 20 #

5 PM

Orienteering race (Sprint 2) 35:57 intensity: (13 @1) + (1:42 @2) + (6:36 @3) + (27:10 @4) + (16 @5) *** 2.96 km (12:08 / km) +54m 11:08 / km
ahr:139 max:152 spiked:16/17c shoes: 2017 Inov8 ArcticClaw 300

SL 2.5 km, 35m climb. Overcast but warm; some breeze later and sprinkles as we drove away afterward. Warwick County Park.

Did the longer sprint first. Confused by the overgrown fields on the way to 2 and was looking for the veg corner near the feature (which was into the woods) and ended up on the N side of the ditch near the pavilion before correcting. Everything else straightforward, but the unmowed fields (to 1; 10-11-12, 14-15-16) were slow.

Map needs updates, but minor ones. Building along trail west of 5 no longer exists, and "fence" mapped between 8-9 isn't there...I don't remember whether it was there the 2 previous times I've been at Warwick.

Worried about allergies (nose dripping and itchy spots on my arms where I touched some of the grass) so took a quick acting Claritin between races. [I grew up near KoP/Valley Forge, and remember one summer where I walked through a similar field and ended up with itchy welts on my arms and legs.]

6 PM

Orienteering race (Sprint 1) 22:39 intensity: (10 @2) + (1:30 @3) + (12:38 @4) + (8:21 @5) *** 2.24 km (10:08 / km) +37m 9:22 / km
ahr:149 max:161 spiked:10/10c shoes: 2017 Inov8 ArcticClaw 300

SL 1.9 km, 30m climb

I left my reading glasses in the car as they were more in-the-way than useful running trails in the woods in Sprint 2, so relied on my magnifier more.

We revisited a lot of the Sprint 2 controls, plus 2 new ones (4 and 9).

Thanks to Nate and Steve for another summer sprint!

Tuesday Jun 19 #

Yoga 50:00 [1]

We did shoulders/rotator cuff series today. Not quite the same as we did with Deanna on Monday, but targeting the same general area. Mercy, however, likes to challenge us a bit more.

Also some balance work, about 4 different poses all on one leg (my right hip fatigued)

Monday Jun 18 #

Yoga 50:00 [1]

Shoulders.

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