Training Log Archive: JanetT

Billygoat registration deadline

Jogged/walked to the start 2km east of the Ecowellness Center in Carp. We were parked in close to the finish so didn't have far to go once we finished.
:-)

Take Control Short Advanced training course, 4.4km SL, on the Ecowellness Centre and the Barrens map, 1:10000/2.5m

Temp started in upper 40s with partly cloudy skies and a breeze, about 50 or so when I finished. Wore gloves on the jog to start (into the breeze that I had originally thought was blowing the other way) but I tucked them into my waistband as I waited to start.

8 good controls...that's why we do this, right? In the first part of the course (controls 1-7) in the Barrens area I mostly ignored the contours where there were only 1 contour hills because they were confusing. The open areas, marshes, and ponds were more distinct.

Navigated the first five perfectly, and even got ahead of a few folks on the 4th and 5th legs, but the flag at 5 wasn't on the east foot of the cliff as described! Looked around the cliff a bit, then checked out the next hill south until others came to the same cliff and found the flag tucked behind an unmapped boulder next to the cliff (I knew I should have looked there too). Grrrr! Lost a good 2 minutes.

Off to 6 which I did fine on, but then I tried to take a slight different route to 7 to not be part of the crowd, and I messed it up, ending up farther west and having to hook into it from beyond the point. Another 2-3 minutes.

Fine to 8, taking the shorter route around a marsh to the south (and crossing the outlet on a beaver dam) vs the north. Then headed out to the road rather than straight through the woods for 9, which was a good choice for me though it seemed to take forever to get to the trail which was a muddy morass anyway (ran alongside before deciding to cut the corner). Found 10 okay too, but then messed up the execution of 11, the last control. In a race situation I likely would have taken the safe trail route with a decent attackpoint, but I was attempting to stay closer to the line. I misidentified which marsh I skirted and wandered way longer than I should have when things didn't line up. My split vs Janet Findlay's was about 8 minutes longer, so a big mistake. I think I forgot by this point that the contours were only 2.5m. Still, time on this map is always useful.

No falls today, but I did poke my upper arm into a tree branch...that's gonna hurt.

With the nicer weather today it was much more pleasant to hang around afterward, though still on the cool side. I'm glad we came to this event. Thanks to OOC for organizing all the fun events (though we didn't take advantage of the other map training that was offered).

C • Thanks for the ? Tip 3

Sunday Short Advance - Splits

Event: 2014 US Relay Champs and Intercollegiate Champs
 

To start of Middle NAOC training, on March Highlands map, 1:10000/2.5m, near Kanata, Ontario. Jogged past another start and finish box, which I assumed were on the beginner course. Fortunately, I had a map and could check this out. :-)

Long Advanced middle course. Not much elevation change (minimal climb), so this was a chance to keep moving and try to stay in contact. Did pretty well, and had lots of fun, even with other people around who I tried to ignore for the most part. They weren't responsible for my slight misses (on 11 and 14). I think Middle is the format I do best, perhaps because of the technical orienteering involved (as long as there isn't much climb :-) ). 3-4 falls, none damaging, but I did slow down near the end as I'm not in shape.

The showers from overnight tapered off (mostly) around 10:30 so I ran mostly rain-free until near the end, where some light showers returned. Temp never got above 43F, though, so I was glad for an extra shirt layer and gloves.

Showers should be outta here for tomorrow at the Barrens in Carp. There's a long jog to start, so I'll appreciate the lack of rain.

Jogged back to start (had to navigate!) to keep warm, as the showers had restarted and I was cold. Downloaded and went right to the car to get cold/wet clothes off (I went knee+ deep crossing a swamp on the way to the last control, some of which was probably avoidable).

We took the showery wether as a sign, and went to the Diefenbunker (Cold War hideout for "top government officials and staff") and took the 1+ hour guided tour, then looked at some of the exhibits until closing time, so 2 more hours on my feet. Fun seeing the old telephones (some dial, some of the "newer" push button models), computer terminals, and typewriters. Tomorrow we'll probably spend some time in Ottawa.

My back was sore and tight from all the unaccustomed time on my feet; did some stretching after we got back to the room before returning to last night's dinner venue (3 Brewers) in Kanata.

Saturday Long Advanced - Splits

Event: NAOC2014 SML training weekend
 

NAOC-training short sprint, 1.5km, 1:4000/2m at Kanata Centrum near Ottawa. The short course didn't cross any roads and basically stayed on the sidewalks/pedestrian-only parts of a shopping center with almost as many restaurants as stores. (The long course, more than twice as long, crossed the highway to another complex--maybe a school, as there was a soccer field--and then returned to the shopping center.)

I started running tentatively, to test the left ankle and right foot, and didnt really push it too much; kept a comfortable pace since this is a training event. A total of 7 buildings in play, with only about 4 of the 13 legs requiring a left/right decision. Read the map well to know which corridors between buildings I needed.

Could have saved a few seconds at 7, as I chose to cut between the fence and building rather than run around the fence; I hadn't checked which side of the feature the flag was on.

Fun intro to the weekend. We ate at one of the center's restaurants after changing into civilian clothes.

Hope it doesn't rain too much tomorrow (chance of showers is highest Saturday).

Just a bit of jogging around afterward, checking out the restaurants and stores I didn't have time to look at on the run. Answered a man's question about what we were doing; he didn't seem too interested.

Friday Sprint Short - Splits

Using rings, after dropping Glen off to pick up his new car. She threw some more new stuff at us today, including pigeon pose with both arms extended (not supporting you). I'm okay with that on one side, but my knee on the other side didn't like it so I did it with one arm up only.

Hill interval level 3, 0.78mi+0.1mi cool down.

Pulldowns (10) after. We did enough adductors with the rings that I didn't feel the need to add more.

In Chatham. Afternoon plans (take new car for oil change before weekend trip) postponed...

Using weights. Mary must have learned some new moves on vacation because she threw them into the mix. Gasps or groans from several parts of the room ("are you kidding me? I don't bend that way"). One was getting into and holding a low side lunge with extended foot pointing up.

Elliptical, hill interval level three (0.98mi/0.1mi c/d). Joints all cooperated today; it was the quads that fatigued first today. If my joints cooperate, I'll increase the time next time.

Adductors and pulldowns after, plus stretching.