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Training Log Archive: JanetT

In the 7 days ending Apr 5, 2008:

activity # timemileskm+mload
  Orienteering3 2:43:45 7.33(22:20) 11.8(13:53) 40046 /51c90%699.7
  Exerc. Class2 1:50:00110.0
  Fitness equipment1 40:00120.0
  Total6 5:13:45 7.33 11.8 40046 /51c90%929.7

» now

Saturday Apr 5, 2008 #

Orienteering race (sprint course 2) 21:40 [5] *** 2.3 km (9:25 / km) +50m 8:30 / km
spiked:15/15c shoes: Trail NB 706 9D # 1

Stage 1 of the US Sprint Championships, a campus sprint at Miami University's central quad, around and between the buildings. Mike spent a lot of time mapping all the trees (they were easy to run between, too). I'm not sure where they came up with 50 m of climb since there were only a few contour lines crossing the map. There are 9 contour lines between the lowest point and the highest (finish area), but they're only 3m contours...

Since it was a campus sprint, I pushed my pace as much as I could but still navigate, giving it my all on the last little35m push to the finish. Only 40 seconds behind Valerie (who I KNOW can run a faster mile split than me and would beat me soundly in a road race) -- woohoo! That felt good.

Orienteering race (sprint course 2) 22:59 [5] *** 2.1 km (10:57 / km) +60m 9:35 / km
spiked:13/14c shoes: Jala Jukola Spider 6 #2

Second stage of the Sprint Championships at College Suites apartment complex just south of Oxford, in a more park-like setting, plus woods with a heavy trail network. I didn't quite execute my planned route from 2-3 so I counted that as a non-spike, even though I recovered and easily found the control. From 3 to 7 I was behind a young fellow in a bright yellow shirt, and closed the distance at each control as he stopped every time to re-set his compass bearing (on a sprint!). When I caught him at the flag at 7 I told him "You're wasting time" as he had stopped again (5-8 were a quick set of controls less than 100 m apart). Read the map! Of course, he was able to get ahead again on the climb out of 10.

F55 sprint champion for a year (out of 4, with 2 people mispunching). :-)

Course 2 was for those normally running Orange, Brown and Green.


Didn't add my courses and routes because they weren't far different from PG's (I did 3 slightly different routes on the campus sprint. On the afternoon one, for # 1 I took the rough open south to the gap and then east to flag, sloppier to # 3, and from 12-13 went west and through gap in dark green WNW of control; otherwise very similar).


Route Gadget routes.

Friday Apr 4, 2008 #


Will post on Monday (and maybe even post maps).

Orienteering race (Brown) 35:23 [4] *** 2.7 km (13:06 / km) +90m 11:14 / km
spiked:9/12c shoes: Jala Jukola Spider 6 #2

Middle distance race at Rentschler Forest (NW of Cincinnati), which seemed more like a long sprint race with many short legs. 4th fastest on the course out of 13 who competed on Brown Friday (George and Lyn Walker were two of the three who were faster), which was a fine start to the weekend and my 1st year as F55. :-)

I could have taken a more direct route from 6-7 rather than skirting the green and tops of reentrants. I forgot the contours were 3m rather than 5m so the straight-line route would have been faster, but I did find the ditch without much problem.

Nice use of the often-green woods and this area.


Warm-up (not counted on the other races as I usually only do a few minutes of jogging to get the muscles going and a few stretches) was 1.2 k, including about 3/4 of a mile along a busy road (before we turned off onto a side road where I did *not* so much as look at the fence. Muscles were definitely ready to go by the time I got there. The light rain of earlier in the day had stopped by the time we went out late, but it was still plenty muddy. :-) Lots of mud to get off the shoes so I could get them dry enough to use Saturday afternoon.


Route Gadget route posted.

Thursday Apr 3, 2008 #

(rest day)

Long weekend ahead. :-)

Wednesday Apr 2, 2008 #

Exerc. Class 55:00 [1]

Class in Chatham, again without the step. Knees are feeling slightly better on going up and down stairs (fewer "ouch!" moments), so I have hopes that skipping the stepping for this week (and next because of a session break) will help calm whatever's going on in my left knee.

Then I'll go back and pay attention to the aches in my right hip and knee. :-)

For my hip, the instructor suggested an alternative to purchasing a foam roller -- two tennis balls tied into an old sock. Then roll the affected area until you find the painful part and hold it there for a little bit. Related pdf.

Tuesday Apr 1, 2008 #

Fitness equipment (recumbent bike) 40:00 [3]

To give my knees a break, I took a leaf from Peggy's book and pedaled the recumbent bike for 40 minutes. This was the first time I'd used this machine. I think I had the resistance set at "6" (whatever that means), and pushed the "fitness" program button, and think I felt slight resistance changes as I pedaled (I was reading a book and not paying much attention to the display). I did look at the display panel enough to note that my "speed" was about 14.8 to 15.1 mph; and I broke a gentle sweat, so it wasn't all fun and games. But it was nice to be able to read and exercise concurrently; made the time go faster.

As often happens with bikes, however, my butt got numb after about 30 minutes, with some of the numbness going down my left leg. I guess the seats aren't as comfortable as they look.

Monday Mar 31, 2008 #

Exerc. Class 55:00 [1]

In Chatham. I did the "step" portion without a step (it was only slightly confusing, but still good exercise). I hope my knee(s) is/are better by this weekend.

Sunday Mar 30, 2008 #

Orienteering race 1:23:43 [4] *** 4.7 km (17:49 / km) +200m 14:41 / km
spiked:9/10c shoes: Jala Jukola Spider 6 #2

FR measured 5.53 covered distance. Again, no trouble finding the controls once in the circle, but actual route taking was sloppy, especially out of # 4 (trying to find a trail). May I be excused because of the 1:15000 map? :-) (I was wearing glasses, so I guess that's no excuse.)

Woods are thicker in many areas than the map shows, but map is almost 20 years old, too. Young pine trees in many places, some of which obscured the mapped trails.

For the most part, my left knee behaved better today, though it didn't particularly like stepping over the rocky ground in places. Where the footing was soft, however, or on the trails, it was fine. I hope that bodes well for next weekend, and I'm going to give it a break this week (no stepping!).

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