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Training Log Archive: JanetT

In the 7 days ending Jun 30:

activity # timemileskm+mload
  Walking4 3:01:29 5.67 9.13 17220.6
  Yoga2 1:40:00150.0
  Running (dirt)1 1:31:55 5.92(15:32) 9.53(9:39) 266422.7
  Orienteering1 44:07 1.96(22:31) 3.15(13:59) 4217 /20c85%126.8
  Total8 6:57:31 13.55 21.81 32517 /20c85%920.2
  [1-5]8 6:57:27

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Friday Jun 29 #

11 AM

Walking 1:05:16 [1] 2.36 mi (27:39 / mi) +3m 27:32 / mi

At the Peninsula, mostly in the pine woods (shaded trails), to the fishing pier and back. Saw a couple of opsprey nests and some osprey, red winged blackbirds, starlings, fiddler crabs, blue crabs, and lots of small wood toads.
9 PM

Walking 37:05 [1] 1.38 mi (26:52 / mi) +3m 26:41 / mi

After dinner stroll. We watched the moon come up (2 days after full "strawberry" moon; it was quite red before turning orange after rising).

Wednesday Jun 27 #

5 PM

Orienteering race 44:07 intensity: (4 @0) + (16 @1) + (14:14 @2) + (20:58 @3) + (7:43 @4) + (52 @5) *** 3.15 km (13:59 / km) +42m 13:07 / km
ahr:125 max:153 spiked:17/20c shoes: Inov8 ORoc280-B 2013-10

"Long" sprint at Springton Manor in Glenmoore. 2.5 km Unknown map scale

Low 70s and a bit humid, and grasses were wet from previous showers (and current light drizzle). We'd driven through a short downpour on the drive down to Springton, but the forecasted thunderstorms did not materialize.

Left 4 in wrong direction and fought through green woods (dumb). Stayed in woods 14-15, had Dave and Pat also headed to 16, and then took woods route to 17 (too slow and scratchy).

45 minutes was enough today, so I didn't go out on the slightly shorter one (2 km) which visited many of the same controls.

Thanks to Steve and Nate, and Sandy at the computer.

AOWN note: Saw an ebony damselfly somewhere in the woods, only briefly, but long enough to know it had black wings, and wasn't a dragonfly.

Tuesday Jun 26 #

5 PM

Yoga (Vinyasa ) 50:00 [2]

Holding poses longer than usual. Very challenging on tired legs!
7 PM

Walking 39:08 [2] 3.11 km (12:36 / km) +11m 12:23 / km

Across the street

Monday Jun 25 #

Yoga 50:00 [1]

Ayurveda focus (whatever you want to call what we did today) was good for stretching out hip flexors and quads, which are what is most tight today. :-)
8 PM

Walking 40:00 [1]

Around the compound after dinner to shake out the legs.

Sunday Jun 24 #

Note

Nolde Run for the Ages 10K trail race

I took splits (below) at their "mile markers" (missed 3, which was probably near where we climbed a rock outcrop at about the halfway point), and at the bottom of the last hill climb.

EDIT: Results link

8 AM

Running (dirt) race 1:31:55 intensity: (2 @1) + (11 @2) + (29 @3) + (35:13 @4) + (56:00 @5) 9.53 km (9:39 / km) +266m 8:28 / km
ahr:152 max:167 shoes: Sauc TriumphISO-silver/gr/blue

My 1st age-graded race in years (previous one was Savoy in MA, and maybe not as long a race), and my 1st 10k in 25 years(?) (road or trail race; only the second 10k race I've done if you don't count orienteering). Okay, so it wasn't quite 10k, but it was close. As per usual, had to walk all the uphills but was able to run the downhills and most of the flats.

I was happy with my time (I predicted about 1:30:00 based on a similar trail race last fall which was 5k and 149m climb), happy I didn't fall, and happy I didn't hurt anything. I was 2nd in my age group (65-69) of two runners (last year there was only one, Kathy; she was my competition today but took off much more quickly than I did/could dream of doing) and received a medal and had my photo taken. I talked with Kathy a bit at the end; she lives up near Hickory Run and does mostly trail races but also some road races

We were in the second group of starters; the two 70+ women started 5 minutes ahead. One, almost 80, is nationally ranked...I never caught them. Glen said she finished in about 1:23:00.

The course winds around the trails and hills of Nolde EEC. I was planning to carry a printout of the course map, but decided yesterday to print out a Nolde map from DVOA's RouteGadget and transfer the course to it. That gave me a much better feel for where the climbs would be, and where the power line crossings were so I could mark my progress. ;-) And I was probably the only runner carrying a map.

About 70F at the start, with a similar dew point, so the humidity was a factor. Sweat soaked into and dripped off the edge of my hat on most of the uphills, but had a chance to dry a bit on the downhills where I could pick up some speed. Ewww.

Didn't appreciate, but was aware of, the last short, steep climb through the woods at the very end, which took me almost two minutes. I wonder if they do that every year. Course was a bit short as measured by our Garmin watches.

12 PM

Note

Finished in 149th place of approx. 185 starters, plus some walkers; my time was faster than 11 others.
7 PM

Note

We visited Nolde once before, in 2010.

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