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Training Log Archive: JanetT

In the 7 days ending May 25, 2008:

activity	#	time	miles		km		+m				load
Exerc. Class	2	1:50:00									110.0
Orienteering	2	1:17:09	3.65	(21:09)	5.87	(13:09)	190	9 /	13c	69%	279.3
Walking	3	39:04	1.57	(24:56)	2.52	(15:29)	115				44.1
Running (track)	1	38:01	3.32	(11:27)	5.34	(7:07)					125.6
Total	5	4:24:14	8.53		13.73		305	9 /	13c	69%	559.0
[1-5]	5	4:23:14

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Sunday May 25, 2008 #

Walking warm up/down 15:00 [1] 1.1 km (13:38 / km)
shoes: Jala Jukola Spider 6 #2

Walk to Start at Hickory Run State Park, along a creek for the most part--nice, and pleasant conditions waiting for my start time (no blackflies swarming like last weekend in Canada :-) ).

Started at the same time as Meg Parson ("the redhead start time").

Orienteering race (Green Y) 47:51 [4] *** 3.33 km (14:22 / km) +135m 11:57 / km
spiked:9/13c shoes: Jala Jukola Spider 6 #2

Solid effort once I realized all the light green wasn't so bad. I'm glad Sandy didn't send us into or through the thick dark green (laurel and rhododendron). Good use of the area.

Minor (for me) bobbles in/near the circle on 2, 3, 8 and 11, maybe could have been 1:30 to 2 minutes faster? 1st F50 for the day. 8th/37 overall on Green Y (very happy about that!), 14-15 minutes behind Kristin Hall who's very speedy, but only 7:30 min behind second place.

Fell on the way down the hill to the water control and narrowly avoided impaling myself; landed in the soft area between a stump and a stick. Feeling extra aches two days later, probably from the fall.

Didn't see any bears, but heard at least one had been in the vicinity earlier in the day who was "encouraged" to relocate for a few hours.

GreenY Middle - Splits

Saturday May 24, 2008 #

Event: US Team Trials

Walking warm up/down 20:00 1.1 km (18:11 / km) +115m 11:56 / km
shoes: Trail NB 706 9D # 2

Walk to the start of the sprint on Lehigh campus, uphill almost all the way (we did go down a little at the end, to the actual start location).

Orienteering race (sprint) 29:18 [3] *** 2.54 km (11:32 / km) +55m 10:25 / km
shoes: Trail NB 706 9D # 2

Sprint on Lehigh campus. Lots of route choice, and Randy made good use of the mix of terrain, buildings, and roads/walkways. A few places where I slowed down to look at the map, but clean once I chose a route. 2nd F55, I think (~3 minutes behind Mary Jo).

Brown Sprint - Splits

Wednesday May 21, 2008 #

Exerc. Class 55:00 [1]

Ex. class in Chatham, including 4-plank day...not a problem -- felt great! :-)

Tuesday May 20, 2008 #

Running (track) warm up/down 14:58 [3] 1.25 mi (11:58 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

At the Y -- 0.75 mi warm-up on the treadmill, actually (listening to/watching TV is slightly more interesting than counting laps on the indoor track), 8:34. Cooldown on the track, 0.5 mi, 6:24.

Running (track) intervals 23:03 2.07 mi (11:08 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Intervals on the indoor track. Aiming for ~2:02 for 345m (3 laps), about 2 min rest (2 laps).
2:01 / 1:53
2:04 / 1:58
1:20*/ 1:56
2:05 / 1:51
2:03 / 1:57
2:02 / 1:53
*Oops -- miscounted laps, but the timing was okay (aiming for ~41 per lap).

Walking warm up/down (track) 4:04 [1] 0.2 mi (20:20 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Final cooldown walk. Followed by about 5 minutes or so of lower leg stretches.

Monday May 19, 2008 #

Exerc. Class 55:00 [1]

Easy session in Chatham; enjoyed the stretching. The 3 planks we did today felt easy; we're doing 4 on Wednesday. Starting to 'up' the free weights I use, from 10 to 13 lbs for biceps and 16 for overhead triceps. 5 or 8 for other exercises.

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