Training Log Archive: JanetTIn the 7 days ending May 10, 2008:
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Friday May 9, 2008 #
Note
Added the FR track for the Macedonia red course in a note on April 27th.
Used T. Graupner's OGPS program mentioned in the Discussion, with screen capture to save it as a shareable picture.
The track lines up pretty well with the map, though a couple of trails on the map don't necessarily line up with where I ran on them. Pretty close, though. My biggest boo-boo at 16 shows up, and the misplaced control at 9.
Used T. Graupner's OGPS program mentioned in the Discussion, with screen capture to save it as a shareable picture.
The track lines up pretty well with the map, though a couple of trails on the map don't necessarily line up with where I ran on them. Pretty close, though. My biggest boo-boo at 16 shows up, and the misplaced control at 9.
Running (treadmill) warm up/down 6:00 [2] 0.5 mi (12:00 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Warming up on the treadmill at the Y.
Running (treadmill) 16:45 [3] 1.5 mi (11:10 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
On the treadmill, elevation between 1.5 and 2.0 for the most part, speed set at 5.4 mph.
Walking warm up/down (training) 5:50 [2] 0.35 mi (16:40 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Cool down, walking.
Followed by Fitlinxx machines, upper body only.
Followed by Fitlinxx machines, upper body only.
Note
One more note... when I weighed myself at the Y today I was 3 lbs lower than the last time I was there (a week ago? two?). Don't know if it was the scale (same one as always) or the fact that the Wheat Thins ran out and I haven't replaced them (late afternoon snack) with anything else. Will try to keep this trend up.
Thursday May 8, 2008 #
Exerc. Class 55:00 [1]
Ex. class in Chatham. I know, this wasn't my normal day, but we were busy yesterday and I couldn't go. The Tu/Th class doesn't do as much stepping (if any) anyway; it's more the "beginner" aerobics class.
Some people in the M/W class also attend the Tu/Th class, and some Tu/Th people only go those days. In any case, I got some exercise.
Planned to go out for a walk this afternoon but ran out of time.
Some people in the M/W class also attend the Tu/Th class, and some Tu/Th people only go those days. In any case, I got some exercise.
Planned to go out for a walk this afternoon but ran out of time.
Tuesday May 6, 2008 #
Running (dirt) warm up/down 11:13 [3] 1.54 km (7:17 / km)
shoes: Trail NB 706 9D # 1
Trail running at the Pine Bush / Madison Ave. Ext. part, which has relatively flat trails. Decided I didn't want to do intervals inside on this gorgeous day, plus I was in the area anyway to get my car serviced [45800 mi in 27 months -- is that too much?].
Glen had set up my FR with a program for road intervals, 4 x 400m, which I tried to do here, but had trouble getting used to the alarms (and couldn't read the face of the watch to find out what it was trying to tell me). So I actually got only two useful intervals, but they were hard! :-)
Glen had set up my FR with a program for road intervals, 4 x 400m, which I tried to do here, but had trouble getting used to the alarms (and couldn't read the face of the watch to find out what it was trying to tell me). So I actually got only two useful intervals, but they were hard! :-)
Running (dirt) intervals 10:11 [5] 1.6 km (6:22 / km)
shoes: Trail NB 706 9D # 1
4 x 400m on the trails; the first two 400s I couldn't figure out what the watch was trying to tell me, plus I was sucking dry air and had to slow down a little, so they weren't quite as effective as the last two --
2:45
2:46
2:20
2:20
2:45
2:46
2:20
2:20
Walking 12:00 [2] 1.19 km (10:05 / km)
shoes: Trail NB 706 9D # 1
Recovery between interval runs (mostly walking).
Running (dirt) warm up/down 14:58 [3] 2.01 km (7:27 / km)
shoes: Trail NB 706 9D # 1
Jog back to the car. The first few hundred meters, I thought I was doing another interval and was pushing hard, then realized this was my "cool down lap" on the FR program. Sheesh.
Note
On Saturday and Sunday, the rocky walk to start was bothering my knees some, but perhaps that was because I didn't warm them up enough beforehand (walked on the road on Sunday).
Better news is that I can go down steps the normal way again without pain (two days and counting) rather than one at a time always leading with the left! Perhaps I can even go back to stepping again by the end of the month, but I'll take it slow and easy.
Better news is that I can go down steps the normal way again without pain (two days and counting) rather than one at a time always leading with the left! Perhaps I can even go back to stepping again by the end of the month, but I'll take it slow and easy.
Monday May 5, 2008 #
Exerc. Class 55:00 [1]
In Chatham. Again, without the step. 5-5-5 program incorporating aerobics, step [=more aerobics for me], and weights [I used 5-8 for light, and 10-13 for heavy, putting down the extra 3-lb-ers when they got to be too much]. Stretching felt good, though I really wasn't all that stiff from the weekend (less than 3 hours of orienteering).
Sunday May 4, 2008 #
Orienteering race 1:11:57 [4] *** 4.36 km (16:30 / km) +155m 14:01 / km
spiked:8/10c shoes: Jala Jukola Spider 6 #2
Brown classic course at Bog Meadow Pond Starting about 700 m (straight line distance) ENE of Round Pond. Overran 6, correcting from the spur to the SE of the actual location, about 2 min error, then misjudged where I was on the cliffs to 9, taking a less than optimal route down rather than going around, about 1 min error or so. Much happier with my time today. First in F55 again, by about 25 minutes.
Instead of giving prizes to the adults this year, the cadets will make a donation in our names to the junior team fund -- classy!
Instead of giving prizes to the adults this year, the cadets will make a donation in our names to the junior team fund -- classy!
Note
From the results, I'm 6th on the Brown course for Sunday -- better placing than Saturrday.