Training Log Archive: JanetT

Red course at Sessions Woods (WCOC meet) designed by Rich Nietupski. I was going to do the green course but saw that the Red did NOT go into the ugly southern portion of the map (which may also have some mapping anomalies, which usually trip me up) but stayed in the lovely northern portion of white woods, so I chose that one for the distance training. Very nice course! And gorgeous weather too, sunny but dry and in the upper 60s. Lots of familiar faces there; Rich said they ran out of Green and Red maps (saw Guy, Nadia, Karl & John F from HVO-land, and Ross and Sam, and Phil B. from CSU/NEOC).

Small errors at 6 and 7, but only about a minute or so lost in total (overran 6 where the flag was hung low; off-line on 7, because I was avoiding the steeper climb). I drifted left on 2-3 early on in the woods heading out to a trail, but it was such a long leg (0.9 km) that it didn't make that much difference. Otherwise I kept good track of compass where needed (which I need to keep practicing), and moved well in the woods for the most part (I was at controls with Chris M from 5-7 but left him behind on the way to 8, though I saw him going into 10 as I headed to 11).

Distance per Forerunner ~ 8 km (7.78 FR/8.17 ST)

Red Course - Splits

Trail run at Kennedy Park in Lenox MA. Figured about 1 hr 15 min or thereabouts was a good target, given that I orienteered almost for 2 last Sunday. Gorgeous weather, ~80 and low humidity (plus shade in the woods).

From Track jpg files

Map snippet from Yokun Ridge trail map.

At the Y, using the ball and weights (I used light 4-lb'ers). My right shoulder needs a break (had to resort to vit I today) -- of course I shouldn't do weight stuff 4 days in a row, either.

Followed by 2 x 12 @ 70lbs on the thigh adductor machine.

First mile uphill (Syring and Albany Tpk roads). Second half split 20 seconds faster than first half.

In Chatham.

At the Y, using Therabands. I took it easy on some, esp. upper body, since I had just done strength work at the exercise class yesterday. More focus on abs and core and less on legs today (vs. last week).

Hiked on treadmill using the "aerobics" program which increased and decreased incline (varying from 3-6% the first two times through, and 4-8 on the last one), 40 minutes. Followed by 5 min cooldown at 1%).

In Chatham. Could feel muscles in my legs from yesterday's woods workout, a good feeling.