Training Log Archive: JanetT

Event: WCOC Gay City State Park
 

Expert foot-O course by Becks at Gay City, straight line distance 5.6km. Bit of an adventure at #6, crossing the stream north of the rocks and cursing the saplings before realizing those were the wrong rocks. Must have left the trail at the wrong angle and took a bearing from the north end of the wrong hill. Oh well. Probably faster just to follow the trail all the way around... Then #10, which was on a different cliff than the one circled, but didn't cost me much time, especially with Lyn's coaching. :-) Nice circuit of the park.
One fall, punctured my map case and scraped my knuckles; and one almost-fall which may have overstretched muscles that didn't need the extra extension. Back was not a problem at all, though I wasn't running full speed either.

2--Good leg; used compass, crossed walls where I expected to, hit stone wall N of control just between the two reentrants (the one with the marsh, west of the flag, was off to my right; Gail was off to my left :-) ).

7-- went west of the marsh after taking the bike trail part of the way around. From NW side of marsh, angled NE to the main trail through lovely fast woods, then off the trail near the hilltop; north and over the little kidney-shaped formline hill.

9--was a bit farther south of the line than I thought I was; dipped down the hill early but saw large cliff on other side of reentrant and headed back up (fewer downed trees and less side-hilling)

Map / Route:

From Track jpg files

Expert Foot O - Splits

Weights included today. Lots of good stuff that worked my back but not too much, plus stretching.

Managed the hill interval program but on level 2 instead of 3. Didn't even look at the clock much. WWDTM provided great distraction. 1.61mi

Remembered the pulldowns (62.5#) and adductors, and added some leg presses while waiting for the adductor machine.

A good 5-5-5 (x2) effort. Kept the risers under the step, which I needed to remove on Monday.

Using exercise balls for the first time in months meaning it may be November before we use them again. :-)

Probably should have at least done pulldowns and adductors (PT).

Decided against other aerobic exercise at the Y in favor of a walk outside (after I take stuff to the transfer station).

Killed the paper shredder. Ah well. Any recommendations from my readers?

C • paper shredders 3

Around MB. Tried to go faster than last time (it felt faster, but isn't much) but sore back is still restricting me.

FR track loaded. I wonder when more Highlander information will be posted...

C • Sore back 5

New session. Took it easy, to baby my back which, though getting better (it seems), isn't quite 100%. think I must have done something to it moving suitcases a week ago...

Not a fast one, but the best I could do with a sore back. Not sure quite what I did to it but I hope it heals itself soon.