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Training Log Archive: JanetT

In the 7 days ending Jan 11, 2009:

activity # timemileskm+mload
  Pilates class1 55:0055.0
  Orienteering1 38:28 1.43(26:55) 2.3(16:43)9 /10c90%153.9
  Running (treadmill)2 37:17 3.25(11:28) 5.23(7:08)142.4
  Walking1 31:18 2.0(15:39) 3.22(9:43)62.6
  Running (track)1 17:39 1.57(11:14) 2.53(6:59)59.2
  Strength1 10:00
  Total4 3:09:42 8.25 13.289 /10c90%473.1
  [1-5]4 2:59:42

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Sunday Jan 11, 2009 #

Orienteering 38:28 [4] *** 2.3 km (16:43 / km)
spiked:9/10c shoes: Trail NB 706 9D # 2

Woods sprint course at Stratton Brook State Park, Simsbury, CT, preceding the WCOC (we're dual members) winter meeting at the Walkers'. Excellent course designed by George on a new (not quite completed?) map.

I had a decent run, if you don't count control 5, where I was on the wrong trail(s) and didn't realize it for the LONGEST time. I count about 6:15 error on just that control. Maybe tomorrow I'll post the map.

The good part was driving down to Connecticut and realizing it was going to be a warm-enough day (for me) to run. It was about 20 degrees when we left home, but it was up to 32 when we got to Stratton Brook, so I put on all the clothes I thought I'd need, and a headband to keep my ears warm. I was a little warm when I got back, but better that than too cold, especially as the sun was setting.

And the best part was the superb dinner provided by Lyn, pasta with various sauces plus salad and bread, followed by 3 different kinds of pie (pecan, lemon, and apple) plus a coconut-iced cake and two kinds of cookies. Yumm! Thanks!

Saturday Jan 10, 2009 #

Running (treadmill) warm up/down 5:40 [3] 0.5 mi (11:20 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

On the treadmill at the Y. It was 7F this morning when I got up; no way was I going to the Partridge Run event. It was all the way up to 16 at noon -- still not warm enough; starts were from 10 to noon.

Running (treadmill) tempo 15:16 [5] 1.5 mi (10:11 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Not having done tempo in awhile, I was hoping to do 2 miles, but was happy to stop at 1.5. I started with the speed at 6.1 mph, then dropped to 6.0 and finally to 5.9 for each of the 1/2 miles.

Running (treadmill) warm up/down 7:52 [3] 0.5 mi (15:44 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Starting to cool down.

Strength 10:00 [0]

I walked (treadmill) for a few more minutes, then did the 5 arm machines in the Fitlinxx series (skipped the leg machines in the series).

Then I did 3 minutes of abdominal crunches (straight, and both sides/obliques), then stretched everything out.


My trip to the Y takes me up the [free] I-90 (between the Berkshire Spur and Albany), between exits 12 and 9. I got on fine at exit 12 and was on cruise (mental and actual; I drive this route all the time and my mind sometimes wanders) and had just passed the exit ramp for exit 10, in the left/passing lane, and crossing Miller Road when I noticed traffic stopped up ahead.

Not only that, but cars were exiting I-90 via the ON-ramp, and some (SUV's and such in the left lane) were crossing the median and getting to the exit on the other side of the highway as well. Since I was in the left lane, and had an SUV (and there were no police cars around me at the time--they were 1/2 mile up the road), I also crossed the snow-covered median and took a back way to get to the Y, which is a few miles north of where I left the highway. As I got there, I could see the vacant lanes of the interstate, and a helicopter heading to where I thought the problem was.

The local all-news station on the TVs in the Y reported shots fired in the area. I didn't find out anything else until I got home, and Glen found online that someone who had been stopped by police had drawn a gun and fired several shots. Here's the latest.

I'm glad I wasn't closer to the action, and I'm glad no one else was hurt.

Thursday Jan 8, 2009 #

Walking 31:18 [2] 2.0 mi (15:39 / mi)
shoes: Trail NB 706 9D # 2

To P.O. (and beyond to the church) and back. 31F and occasional flurries. Wore my lightweight polyester neck gaiter.

Wednesday Jan 7, 2009 #

(rest day)

Chatham ex. class cancelled due to freezing rain.

I'm taking a rest day because my legs are sore from yesterday's workout.

Tuesday Jan 6, 2009 #

Pilates class 55:00 [1]
shoes: Saucony Shadow 6000 8.5 # 3

At the Y. It seemed easier than other times; I'm not sure we worked the lower abs as much as before. Anyway, the only thing I had trouble with was lying on my right side to do leg raises -- I couldn't stay on my elbow for more than a minute so I reclined, lessening the workout (old skiing injury to right shoulder).

Running (treadmill) warm up/down 8:29 [3] 0.75 mi (11:19 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

At the Y. Because I didn't do anything yesterday, I decided to do intervals today after Pilates. I warmed up on the treadmill as it's a little more mindless than doing it on the indoor track where I do the intervals.

I hadn't been doing much running in Nov. and Dec. due to sore ankle (I used Active Ankle for any orienteering, the last of which was the weekend after Thanksgiving), but it hasn't been hurting as much lately, and it didn't complain too much today.

Running (track) intervals 11:32 intensity: (5:36 @2) + (5:56 @5) 1.07 mi (10:47 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Intervals on the track, 3 laps hard, 2 laps easy x 3. Maybe I should have started back in with 2 laps hard instead of 3; I was having a hard time pushing myself during the third one so stopped after that. The good thing is that I was able to hit the speed I was doing before I took a break from intervals (last time was in mid September). Targeted time is about 2:00 for the hard interval.
154 / 146
201 / 152
201 / 158

Running (track) warm up/down 6:07 [3] 0.5 mi (12:14 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Cool down running on the track (plus another 2:30 of walking, not logged), followed by leg stretches. Enough.

Monday Jan 5, 2009 #


Ex. class (Chatham) cancelled due to slippery conditions (we had freezing rain overnight; my drive there would probably go okay as I'm near a state highway, but the instructor lives on a dirt road...).

Now I'll have to motivate myself to do something else. Maybe even use my step at home?

[edited] -- Not motivated enough. Spent an hour driving to and from the mall to get The Boy a suit (for interviews and such). Then did the weekly grocery shopping, and fed the birds. Tired from interrupted sleep sessions the past week or so due to a cold.

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