Training Log Archive: JanetT

Brown Long course map

From arena to start of Long race, Middlesex Fells near Winchester, MA
Temps in low to mid 50s and partly sunny

FR = 7.387 km

Another interesting day in the woods. Today's map has about as much green on it as yesterday's, but more trails. I was clean to #1, but off to the right to 2 when I thought I was going straight. Good to 3, long way around to the right on 4, hesitated a bit at trail to figure out to 5. Let myself get distracted on the way to 6 and lost contact; partly because I saw 3 watercourses/streams in the terrain instead of the one dotted-stream/linear marsh. I was even in the reentrant just S of the control*, at the edge of the circle, but couldn't see the proper hill due to a smaller hill & cliff in between which blocked the flag. Too much time spent relocating. Needed to slow down a bit on the approach.

Fine to 7, 8, and 9, then overran the trail to 10, arriving at the trail jct 100 meters or so beyond the one I wanted (going around the hill on the left -- in hindsight, going around on the right would have been a better plan. Good to 11 and 12, then dropped to the trail rather than staying high to the bridge at 13; I didn't realize it was the bridge we walked under from the bus drop-off to the arena. Okay from there in though slowed down on the uphills.

AP split analysis says I lost 18-19 minutes! That's really bad. But still good enough for 3rd overall in F55, 14.5 minutes behind Mary Jo and 25 behind Natalia D.

*I knew I was in the same reentrant twice because I saw the same relic in it -- an enamel-covered metal saucepan.

C • Route choice to 11 3

Review of QuickRoute shows that I attacked from the wrong trail junction to 6, and was on the wrong trail entirely to 9. I think I need to check my compass more, and slow down enough to read the map.

Brown Long - Splits

Event: EMPO - Colonie Town Park
 

EDIT: Added FR track. I covered 5.394 km (127 m climb per FR) on a 2.9 Km course. Bluh.

Nice weather; tough map. Big errors on 3 and 6, with slight bobbles to 2 and 8 (off to the right a bit in both but correctable). AP says I lost 23 minutes, and that's about what I calculated. Stupidity on 3, with a 45 degree bearing error and poor relocating (1st, could have checked the control I passed near even though it wasn't on the correct feature...if I had, I might have realized it was my #4; 2nd, should have checked the trail I hit to make sure which one it was). Ugh.

Pissed after error on 6, so pushed it on the trail to 7, passing Hans B and Gary K, but they made it up on my bobble to 8. Clean from there in, with a bit of help to the penultimate control on a cliff (also on Green X and maybe others).

Better tomorrow, I hope.

Warm up walk to start. Stopped watch when I went off trail along the way, then forgot to restart it; total distance was advertised as 2.1 km, and probably took about 20 minutes. First part of this was part-jog/part-walk, until I got to the parking area near the arena; then I walked the rest with my brother.

Brown middle map

Brown Middle - Splits

Event: US S/M/L Champs 2011 & WRE
 

Used exercise balls. Did most every exercise I like on the ball except roll-ups (so I did a few of those on my own after, w/o the ball).

Treadmill walking after--will log later.

3 min warmup and 4:40 cooldown on treadmill

Started at 0.5 % incline and went as high as 2 (I know, no big deal for some, but I don't need to aggravate my knee). Got HR to around 120, not bad for walking.

Shoulder slightly better today.

Jen mentioned that for a couple of weeks she's been leaving out the stretching-after-warmup, having read that "active stretching" is better for you than warm-up static stretching. I like this new way better; gets us into the cardio portion faster. :-)

C • Active warmup 1

Using weights and body weight. Lots of upper body stuff...

Hill intervals, level 3. 1.82 miles

Also, adductors (24) and pulldowns (10).