Training Log Archive: JanetTIn the 7 days ending Oct 3, 2009:
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Saturday Oct 3, 2009 #
Orienteering race (brown) 1:25:07 [3] **** 4.19 km (20:19 / km) +95m 18:15 / km
spiked:9/12c shoes: Jala Jukola Spider 6 #3
Fox Forest, Hillsborough, NH. Light rain throughout the event with temps in the low to mid 50s -- ideal conditions for fogged glasses.
The good news -- I didn't fall and bash my knee again. The bad news was my extremely sloppy routes to 4 and 7 plus poor map reading to 8, costing me close to 19 minutes overall -- ugh. I can do better than that. I knew I was in trouble around 4 when I noticed the song going through my head (which should not have been there at all) -- Carole King's "You're no good" (how appropriate, though). Once I realized it I switched to a different song, but should have switched to an orienteering mantra instead... Both major errors attributable to poor attackpoint selection/usage and inadequate relocation.
11th overall on Brown, out of about 30 (more or less). A good 15 minutes behind Sandy, and even 10 minutes behind Gail. I need to get more on the ball.
The good news -- I didn't fall and bash my knee again. The bad news was my extremely sloppy routes to 4 and 7 plus poor map reading to 8, costing me close to 19 minutes overall -- ugh. I can do better than that. I knew I was in trouble around 4 when I noticed the song going through my head (which should not have been there at all) -- Carole King's "You're no good" (how appropriate, though). Once I realized it I switched to a different song, but should have switched to an orienteering mantra instead... Both major errors attributable to poor attackpoint selection/usage and inadequate relocation.
11th overall on Brown, out of about 30 (more or less). A good 15 minutes behind Sandy, and even 10 minutes behind Gail. I need to get more on the ball.
Note
Forerunner lists 4.46 covered on the 4.19 course but I might have gone farther; but SportTracks lists 8.08 and I know I didn't go that far. They don't always agree well especially in conifers...
Splits:
1 -- 0:46
2 -- 2:42 (straight compass)
3 -- 8:28 (trail west; skirted logged area then angled off stone wall corner)
4 -- 12:27 (fine out to the trail, but then didn't confirm AP; wandered a bit south of the control)
5 -- 4:39 (better compass work, plus the reentrant was noticeable and helpful)
6 -- 8:13 (N from 5; hit stream near another control, I believe on the cliff, but I knew it couldn't be a stream jct)
7 -- 19:12 (sloppy and poor relocating! I must have passed it without seeing it)
8 -- 11:35 (slow and sloppy; hit road near jct heading to 9)
9 -- 1:01
10 -- 6:11
11 -- 5:07
12 -- 3:36 (sloppy; caught in light green, I think)
F -- 1:09 (same run-in time as Sunday; I hate uphill finishes)
Splits:
1 -- 0:46
2 -- 2:42 (straight compass)
3 -- 8:28 (trail west; skirted logged area then angled off stone wall corner)
4 -- 12:27 (fine out to the trail, but then didn't confirm AP; wandered a bit south of the control)
5 -- 4:39 (better compass work, plus the reentrant was noticeable and helpful)
6 -- 8:13 (N from 5; hit stream near another control, I believe on the cliff, but I knew it couldn't be a stream jct)
7 -- 19:12 (sloppy and poor relocating! I must have passed it without seeing it)
8 -- 11:35 (slow and sloppy; hit road near jct heading to 9)
9 -- 1:01
10 -- 6:11
11 -- 5:07
12 -- 3:36 (sloppy; caught in light green, I think)
F -- 1:09 (same run-in time as Sunday; I hate uphill finishes)
Thursday Oct 1, 2009 #
Pilates class 55:00 [1]
At the Y, using rings. More core, less outer thigh. Quads still tight from Tuesday!
Hiking hills (treadmill) 32:20 [3] 2.0 mi (16:10 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Inclines from 2.5 to 12% (highest these treadmills will go), varying speed with incline.
Followed by 1/2 mile cooldown, 8:46.
Followed by 1/2 mile cooldown, 8:46.
Wednesday Sep 30, 2009 #
Exerc. Class 55:00 [1]
In Chatham. Legs still somewhat sore from Pilates/running yesterday (including tight right hip) but should be fine by the weekend. :-)
Tuesday Sep 29, 2009 #
Pilates class 55:00 [1]
At the Y; used the bands. Good workout on the legs as well as core.
Running (treadmill) 21:38 [3] 2.0 mi (10:49 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Treadmill incline at 1% (for 3/4s of it). Followed by 0.3 mi walking cooldown (5:12).
Monday Sep 28, 2009 #
Exerc. Class 55:00 [1]
In Chatham.