Training Log Archive: JanetTIn the 7 days ending Jan 17, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Friday Jan 16, 2009 #
Walking warm up/down 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Warm up on the treadmill, incline of 5 (speed 3.8 mph), before running.
Running (treadmill) tempo 18:00 [5] 1.75 mi (10:17 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Tempo on the treadmill. I kept going as long as I could.
I could have run more, just not at this speed.
I could have run more, just not at this speed.
Running (treadmill) warm up/down 3:00 [3] 0.25 mi (12:01 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Cool down running, followed by another 10 min walking slower and slower. Still red-faced when I was changing in the locker room after strength work (5 arm machines of the Fitlinxx circuit, about 7 min.).
Thursday Jan 15, 2009 #
Note
(rest day)
Neck slowly improving--still a bit stiff but improved movement. Glad those things don't hang around long.
Wednesday Jan 14, 2009 #
Exerc. Class 55:00 [1]
In Chatham.
Woke up this morning with a stiff neck. It limited my ability to do some of the exercises.
Pain killers and heating pad haven't helped so far. I hope tomorrow it's not there anymore (the pain, not the neck).
Woke up this morning with a stiff neck. It limited my ability to do some of the exercises.
Pain killers and heating pad haven't helped so far. I hope tomorrow it's not there anymore (the pain, not the neck).
Tuesday Jan 13, 2009 #
Running (treadmill) warm up/down 5:45 [3] 0.5 mi (11:30 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Warming up for intervals at the Y.
Running (track) intervals 14:48 1.42 mi (10:25 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Intervals. I was was able to do 4 rounds this week. Started too fast again.
1:56 / 1:33
2:01 / 1:35
2:04 / 1:51
2:03 / 1:45
Easy laps on center ("jogging") track vs. hard in outer "running" track.
1:56 / 1:33
2:01 / 1:35
2:04 / 1:51
2:03 / 1:45
Easy laps on center ("jogging") track vs. hard in outer "running" track.
Running (track) warm up/down 7:17 [2] 0.5 mi (14:34 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Cooling down. Added a lap doing side-stepping, and about 6 minutes of stretching when I was done.
Intervals felt good today. I have to work back up to 5x again.
Intervals felt good today. I have to work back up to 5x again.
Monday Jan 12, 2009 #
Exerc. Class 55:00 [1]
shoes: Saucony Shadow 6000 8.5 #1
Class in Chatham; 5-5-5 x 2 workout including aerobics, step, strength plus standard warmup, abs and stretching. Two classes cancelled last week, but I went to the Y and ran instead.
Note
My splits for yesterday's sprint (yeah, I know most people probably didn't take them; and there were only 3 SI boxes out on each of the two courses -- start, finish, and one control; the rest just had streamers to "touch and go"):
1 - 1:21
2 - 2:45
3 - 2:30
4 - 0:41
5 - 11:46*
6 - 1:29
7 - 4:16
8 - 2:26
9 - 3:18
10 - 6:11
F - 1:42
* My adventurous control was due to not realizing I was on the wrong trail, even when I had visual contact with the houses south of the southernmost trail. Six minutes and 15 seconds were spent wandering, by my evaluation, so this time should have been 5:30 and total time just under 33 minutes.
Course map
my track
1 - 1:21
2 - 2:45
3 - 2:30
4 - 0:41
5 - 11:46*
6 - 1:29
7 - 4:16
8 - 2:26
9 - 3:18
10 - 6:11
F - 1:42
* My adventurous control was due to not realizing I was on the wrong trail, even when I had visual contact with the houses south of the southernmost trail. Six minutes and 15 seconds were spent wandering, by my evaluation, so this time should have been 5:30 and total time just under 33 minutes.
Course map
my track
Sunday Jan 11, 2009 #
Event: WCOC Winter Meeting Sprints
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!
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!