Training Log Archive: JanetTIn the 31 days ending Mar 31, 2007:
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Saturday Mar 31, 2007 #
Orienteering race (Green Y course) 1:08:09 [4] *** 5.21 km (13:05 / km) +230m 10:43 / km
spiked:11/12c shoes: Jala Jukola Spider 6 (old)
Smooth and steady pace; slowed down (as usual) by the hill climbs. But the course was decent, including a few legs with route choice that DIDN'T involve just climbing up and over a big spur (versus running WAY around).
Orienteering race (Sprint) 31:44 [5] *** 2.7 km (11:45 / km) +60m 10:35 / km
spiked:11/12c shoes: Jala Jukola Spider 6 (old)
If you ran this on the beelines you were at somewhat of a disadvantage because of flag placement, for example on #2. If you went down the trail from 1, you could see the flag, but if you went on the beeline, both the feature (narrow fence, I think) and flag were "hidden" behind a wide-enough tree. Bummer.
Lost a couple minutes on the trail between 5 and 6 when a 6" high rock jumped up and tripped me (skinned couple layers off my hand, hit/bruised my knee, that sort of stuff), so I was little slow getting started again, but managed to lope on through the rest of the course without further injury.
So I could probably have done about 3 or so minutes faster...
Lost a couple minutes on the trail between 5 and 6 when a 6" high rock jumped up and tripped me (skinned couple layers off my hand, hit/bruised my knee, that sort of stuff), so I was little slow getting started again, but managed to lope on through the rest of the course without further injury.
So I could probably have done about 3 or so minutes faster...
Wednesday Mar 28, 2007 #
Exerc. Class warm up/down 55:00 [2]
We did more step in class today--yeay! And the shoulder exercises weren't as excruciating as in recent classes...
Fitness equipment 25:00 [1]
About 10 minute on various strengthening equipment (at the Y) that work the upper and lower body, getting them set up and learning how they work so I can go back and do it myself next time. Then I spent 15 minutes on the elliptical because I was there.
Tuesday Mar 27, 2007 #
Walking 30:58 [3] 2.0 mi (15:29 / mi)
shoes: Saucony Shadow 6000 8.5 #2
Had to mail some letters/bills, and it was approaching gorgeous outside (mid-50's with the sun trying to come out), so I took a walk. I just hope it's this nice this weekend....
Monday Mar 26, 2007 #
Exerc. Class 55:00 [1]
Strength and aerobics; no step. Blech.
The stretching is almost as important as the aerobic benefit; my right hip area always tightens up more after I run than my left for some reason.
The stretching is almost as important as the aerobic benefit; my right hip area always tightens up more after I run than my left for some reason.
Sunday Mar 25, 2007 #
Running (paved) long 1:13:42 [3] 5.98 mi (12:19 / mi)
shoes: Trail NB 706 9D # 1
46 and cloudy; very little breeze. Parked at corner of Bashford & 32 & ran "around the block" there--S on Bashford, W on Brown, N on Co17 and NY203, E on 32 back to the car. That was only 5.65 and I wanted to do a little longer so I went S of Bashford a little and turned around.
Knees felt the pounding the whole time. How do people come to like running this far? Of course, it helps to have a runner's metabolism and body frame, too.
Knees felt the pounding the whole time. How do people come to like running this far? Of course, it helps to have a runner's metabolism and body frame, too.
Friday Mar 23, 2007 #
Exerc. Class 1:00:00 [3]
"Step-it-up" class at the Y--intense (meaning I had to take a few more breaks than most of the others)! Hard to hear the difference between "vee" step and "knee" step, though. (Sometimes the "vee" is called the "y" step for just this reason; who knows if they might take my suggestion to change what they call it....)
Wednesday Mar 21, 2007 #
Other (downhill skiing) 1:00:00 [2]
Locally, at Jiminy Peak. What a gorgeous day! I went with a friend/neighbor (okay, she lives 2.5 miles away on the other side of Malden Bridge) who's also in my exercise class. Did 10 runs, if I counted correctly.
Exerc. Class 55:00 [1]
Aerobics and strength (plus stretching). Not an intense class, thought I did get a good shoulder workout.
This took place before the skiing, but I forgot to record it until later.
This took place before the skiing, but I forgot to record it until later.
Tuesday Mar 20, 2007 #
Fitness equipment warm up/down (elliptical) 5:00 [3]
shoes: Asic Gel GT2110 8.5D
Warm up on the elliptical. Then I noticed that Jeopardy was on, in front of a machine at the other end... so I took the only machine not "taken" but it actually was (the fellow was probably lifting weights and only claimed the machine by leaving a coffee cup, but he shooed me away a few minutes later). So I moved to the treadmill....
Walking hills (treadmill) 30:00 [4]
shoes: Asic Gel GT2110 8.5D
On the "cross-country 2" course on the treadmill; speed set at 3.7mph. It says I only went 1.8 miles, but the intensity was more than for a flat walk. Watched the end of Jeopardy and then listened in to CNN a few TV's away while reading the closed captioning on a couple of soaps... (how can anyone watch those?).
Walking warm up/down (treadmill) 5:00 [1]
Cool down.
Monday Mar 19, 2007 #
Exerc. Class warm up/down 55:00 [2]
As usual after an orienteering weekend, I was stiff and enjoyed the stretching portion of the class the most. :-) Nothing really sore, though, so exercising almost every day is helping my conditioning. Wish it could help get the weight down too...
Sunday Mar 18, 2007 #
Orienteering race (Green "long") 1:50:59 [4] *** 6.1 km (18:12 / km) +315m 14:28 / km
spiked:11/13c shoes: Jala Jukola Spider 6 (old)
Flying Pig, day 3 - "Classic" (long) Green
Hooray! Didn't mess up #1 on this course. I managed to not do well on the 2 really long legs, though; probably lost 2 minutes on #5 by not going straighter (took the safer trail route), and then I managed to head SW out of #7 to end up 400 m farther south on the road than I expected to (and planned for), so I had to replan the route, which I then managed to not execute well. Lost about 15-17 minutes on this leg, for about 20 minutes of error overall.
I don't know if I finished 3rd today (as I did at the other 3 events); we had to leave as soon as I was ready so we could drive back to Columbus to catch a plane home. Will check results when they're posted. If Lex came in 3rd, she earned it. :-)
Saturday Mar 17, 2007 #
Orienteering race (first sprint, course 2) 28:36 [5] *** 2.5 mi (11:26 / mi) +100m 10:11 / mi
spiked:13/14c shoes: Jala Jukola Spider 6 #2
Flying Pig day 2, First Sprint at French Park
Again, messed up #1. I took the road up toward the intermittent trail (mapped as intersecting with the road) but took off too soon, into honeysuckle bushes. Should have gone another 20 meters. Lost maybe 2 minutes or so bashing through the bushes and then unsure where I was when I did hit the silly trail. Fine the rest of the way, and the last 6 controls were great fun--wide open and downhill!
Orienteering race (Second sprint, course 2) 33:29 [5] *** 2.4 km (13:57 / km) +120m 11:10 / km
spiked:11/13c shoes: VJ Falcon - size 6
Flying Pig, day 2 -- Second sprint, Burnet Woods.
I again messed up #1. Scale of the map was 1:4000 (the morning's sprint map was 1:5000), plus I started the same time as a course 3 runner, so I overran the control and was halfway to 2 before figuring out what I had done. Also messed up #8 by looking in the wrong bit of woods.
On all 3 races so far, 1st and 2nd place F50 started behind me and passed me along the course. Bummer!
Friday Mar 16, 2007 #
Event: Flying Pig XI
Orienteering race 1:01:03 [4] *** 3.7 mi (16:30 / mi) +180m 14:20 / mi
spiked:14/15c shoes: Jala Jukola Spider 6 #2
Miami-Whitewater North at Flying Pig (day 1, middle-distance green course)
No real plan on #1 and for a minute or so didn't know where I was but I recovered because there were other people in the area (I think it was on more than one course). Help on some of the others but otherwise knew where I was the rest of the way.
No real plan on #1 and for a minute or so didn't know where I was but I recovered because there were other people in the area (I think it was on more than one course). Help on some of the others but otherwise knew where I was the rest of the way.
Note
Jog/walk to start, about 10 minutes.
Thursday Mar 15, 2007 #
Walking (treadmill) 45:00 [4] 3.15 mi (14:17 / mi)
shoes: Asic Gel GT2110 8.5D
At the Y. I'm still learning how to set the treadmill and other equipment, but I did the last 30 minutes with the incline set at 3.0. Felt weird to stop, though. :-)
Wednesday Mar 14, 2007 #
Exerc. Class 55:00 [2]
Sleeveless shirt time! (pretty soon I'll have to move to shorts, too) Hurray!
Tuesday Mar 13, 2007 #
Running (paved) 34:26 [4] 3.0 mi (11:29 / mi)
shoes: Trail NB 706 9D # 1
66 & Alb Tpk. 54 and partly sunny. Nice!
I was warm except when running by left-over snowbanks (and there's still snow on the lawns, too; anywhere from 0-4" or so).
I was warm except when running by left-over snowbanks (and there's still snow on the lawns, too; anywhere from 0-4" or so).
Monday Mar 12, 2007 #
Exerc. Class 55:00 [2]
I needed to get the legs moving, and I really, really, needed the stretching we did at the end. My back is tight today, probably from trying not to fall/slide down the steep hillsides of Mt. Misery. :-)
Sunday Mar 11, 2007 #
Event: Valley Goat III
Orienteering race 2:42:19 [4] *** 9.71 km (16:43 / km)
spiked:21/23c shoes: Jala Jukola Spider 6 (old)
Valley Goat III at Valley Forge/Mt. Misery map (medium-length version). I was right behind Sandy for the first 3 controls but then she took off. :-)
I was with people for the first 5 controls, led a small group into #6, found 10 & 11 with no help as well as 22 and 25-30 (medium skipped 12-18).
My non-spikes were: Went a little too far on the trail before cutting down to # 5, and I was higher on the hill to #10, but corrected along the way.
Fun course--thanks DVOA and Mike B.! (Even though I could barely walk a couple hours later...)
Added note: Forerunner showed distance covered was 12.3 km. I might have saved 0.5 k or so if I'd contoured between 21-23...
Revised course length which gives me a much better per km time. :-) This was rather longer than advertised...
I was with people for the first 5 controls, led a small group into #6, found 10 & 11 with no help as well as 22 and 25-30 (medium skipped 12-18).
My non-spikes were: Went a little too far on the trail before cutting down to # 5, and I was higher on the hill to #10, but corrected along the way.
Fun course--thanks DVOA and Mike B.! (Even though I could barely walk a couple hours later...)
Added note: Forerunner showed distance covered was 12.3 km. I might have saved 0.5 k or so if I'd contoured between 21-23...
Revised course length which gives me a much better per km time. :-) This was rather longer than advertised...
Friday Mar 9, 2007 #
Fitness equipment (elliptical trainer) 30:00 [3]
shoes: Asic Gel GT2110 8.5D
I was late for the step class at the Y...3 miles away I remembered I didn't have appropriate footwear (only the open-back slides I was wearing). I headed up the road 2-3 miles to a sporting goods store and purchased a new pair of running shoes. When I returned to the Y it was already 15 minutes into the step class, so I went to the fitness center and used the elliptical and the treadmill.
Elliptical said I went 3.44 mi in my 30 minutes, but I'm not sure I believe it, as that's faster than I can run! Max hr=131 (when measured; I didn't always have my hands on the hrm).
Elliptical said I went 3.44 mi in my 30 minutes, but I'm not sure I believe it, as that's faster than I can run! Max hr=131 (when measured; I didn't always have my hands on the hrm).
Walking (treadmill) 15:20 [3]
shoes: Asic Gel GT2110 8.5D
I could only take 1/2 hour of the elliptical (I was feeling new muscles in my legs, for one thing; and dripping sweat), so I switched to walking on the treadmill to get another 15 minutes of exercise. Hard to keep balanced because the TVs I kept looking at were off to one side or the other. No wonder people read instead--at least that's right in front of you.
Girl next to me on the elliptical was reading a paperback book--amazing!
Girl next to me on the elliptical was reading a paperback book--amazing!
Wednesday Mar 7, 2007 #
Exerc. Class 55:00 [2]
Fun; good to see all the familiar faces. :-)
Monday Mar 5, 2007 #
Exerc. Class 55:00 [2]
Felt good! I was more energetic than usual on a Monday--maybe because I took yesterday off?
Saturday Mar 3, 2007 #
Running (paved) long 59:54 [4] 5.16 mi (11:37 / mi)
shoes: Trail NB 706 9D # 1
Shaker Museum road to the stream & return. I waited until after the "snain*," which fell around noon or so, had stopped. It was 38 and cloudy when I ran.
*snow+rain falling together (Glen's word)
*snow+rain falling together (Glen's word)
Thursday Mar 1, 2007 #
Other (downhill skiing) 1:00:00 [3]
Okay, maybe not an hour total of downhill, but close. And skiing the one glade that I did was hard work (including a few little uphill climbs). Good for the quads!
(Skied about 5-1/2 hours total, but a lot of that was riding lifts back up the hill...Gore Mt. was really nice today.)
(Skied about 5-1/2 hours total, but a lot of that was riding lifts back up the hill...Gore Mt. was really nice today.)