Training Log Archive: JanetTIn the 7 days ending Mar 29, 2009:
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Sunday Mar 29, 2009 #
Orienteering race 58:49 [4] *** 4.1 km (14:21 / km) +130m 12:23 / km
spiked:9/12c shoes: Jala Jukola Spider 6 #2
Long Brown at Ran-it Granite, on the east side of the north branch, Patapsco River.
Better run today, though not without errors -- at least I kept them small. The last little bit (sprint-type with lots of controls and courses criss-crossing) was kinda fun, too, and I enjoyed the final run-in on the ride through the pine forest -- very nice.
Insecure to 1 so I relocated from close to the trail--should have stayed on it farther to be sure. Iffy route choice to 3 and wrong reentrant on 4 (but I quickly recovered). Lots of depressions around 9 and I skirted the big one, checking out a couple more before finding the right one. Neat area.
2nd to Sandy for the weekend, but did slightly better than she did today. 3rd overall on Brown -- nice.
Better run today, though not without errors -- at least I kept them small. The last little bit (sprint-type with lots of controls and courses criss-crossing) was kinda fun, too, and I enjoyed the final run-in on the ride through the pine forest -- very nice.
Insecure to 1 so I relocated from close to the trail--should have stayed on it farther to be sure. Iffy route choice to 3 and wrong reentrant on 4 (but I quickly recovered). Lots of depressions around 9 and I skirted the big one, checking out a couple more before finding the right one. Neat area.
2nd to Sandy for the weekend, but did slightly better than she did today. 3rd overall on Brown -- nice.
Saturday Mar 28, 2009 #
Orienteering race (middle-distance) 50:33 [4] *** 3.3 km (15:19 / km) +115m 13:03 / km
spiked:9/11c shoes: Jala Jukola Spider 6 #2
Middle dist. Brown course at Bon Secours Spiritual Ctr map, Granite, MD.
Good on easier legs, inattention on others. Wrong angle to 1 took me up the wrong stream (need to check compass more!) where I visited 2 first (but I knew the way back) -- at least 4 min lost, maybe a little more. On the way to 3 I thought I was headed to 4 until I hit a major clearing along the that I didn't expect, but I don't think I lost too much time there (haven't checked other splits yet). Took a round-about way to 4 which maybe cost me 30-40 sec. Good focus to 5 and 6; good route choice to 7, then I misidentified streams again on the way to 8 and checked out a Green control, another 30 sec. Tons of people for 9-10-11 since all the advanced courses had those last 3 legs for some reason so I just followed the stream. I was happy for a downhill finish! Need a bit more focus tomorrow, and more attention to the compass. Sandy had a nice run.
Good on easier legs, inattention on others. Wrong angle to 1 took me up the wrong stream (need to check compass more!) where I visited 2 first (but I knew the way back) -- at least 4 min lost, maybe a little more. On the way to 3 I thought I was headed to 4 until I hit a major clearing along the that I didn't expect, but I don't think I lost too much time there (haven't checked other splits yet). Took a round-about way to 4 which maybe cost me 30-40 sec. Good focus to 5 and 6; good route choice to 7, then I misidentified streams again on the way to 8 and checked out a Green control, another 30 sec. Tons of people for 9-10-11 since all the advanced courses had those last 3 legs for some reason so I just followed the stream. I was happy for a downhill finish! Need a bit more focus tomorrow, and more attention to the compass. Sandy had a nice run.
Friday Mar 27, 2009 #
Event: Ran-it Granite
Orienteering race 24:14 [5] *** 2.4 km (10:06 / km) +75m 8:44 / km
spiked:11/11c shoes: VJ Falcon - size 6
Sprint 2 at McKeldin Area of Patapsco St. Park, Granite, MD.
Only did the one sprint because there are two more races this weekend and the sprints weren't sanctioned (but I think they count for "sprint points" which for me were usually bogus because they rewarded sprint activity vs. ability).
After warming up for a few minutes I had a good hard start across a wide open field to the first control, checking my "leaving" direction near the punch. Quick downhill to 2, then 3, 4, and 5 were basically flat so I kept pushing. A little climb to 6 then uphill slog to 7 (on a trail). The final hill to the go control was tough too (even walking), but then I upped the gear to the finish. My route to 8 wasn't most efficient and could have been 15-20 sec faster, I think if I'd noticed the trail that stayed a bit lower (I think it was under my compass edge).
No problems at all with finding the controls, just hauling myself up the hills, as usual. :-) Still, I'm very happy with my per-k time on this mostly-woods (but lots of trails) sprint. Plan to have a good run tomorrow, too. Later start means I have time to wake up and get my head on straight.
Only did the one sprint because there are two more races this weekend and the sprints weren't sanctioned (but I think they count for "sprint points" which for me were usually bogus because they rewarded sprint activity vs. ability).
After warming up for a few minutes I had a good hard start across a wide open field to the first control, checking my "leaving" direction near the punch. Quick downhill to 2, then 3, 4, and 5 were basically flat so I kept pushing. A little climb to 6 then uphill slog to 7 (on a trail). The final hill to the go control was tough too (even walking), but then I upped the gear to the finish. My route to 8 wasn't most efficient and could have been 15-20 sec faster, I think if I'd noticed the trail that stayed a bit lower (I think it was under my compass edge).
No problems at all with finding the controls, just hauling myself up the hills, as usual. :-) Still, I'm very happy with my per-k time on this mostly-woods (but lots of trails) sprint. Plan to have a good run tomorrow, too. Later start means I have time to wake up and get my head on straight.
Wednesday Mar 25, 2009 #
Exerc. Class 55:00 [1]
In Chatham. I arrived same time as the instructor (5 min. past the 9:30 start time), so I wasn't late--again. :-)
Right hip stiff this morning, a little less stiff now. I tried to do some extra stretching. Not sure why it keeps acting up as it's obviously a muscle/ligament thing (pain moves around, though it's generalized in the right pelvic area).
Right hip stiff this morning, a little less stiff now. I tried to do some extra stretching. Not sure why it keeps acting up as it's obviously a muscle/ligament thing (pain moves around, though it's generalized in the right pelvic area).
Tuesday Mar 24, 2009 #
Walking hills (treadmill) 40:00 [3] 2.53 mi (15:49 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Treadmill program that went up and down hills. I had speed set at 3.8 mph and incline varied from 2-5 (and back down).
Walking warm up/down 8:30 [2] 0.47 mi (18:06 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Speed 3.4 mph, incline 1.
Monday Mar 23, 2009 #
Note
Forerunner logged me at 6.05 km covered; SportTracks at 7.53, but the track has a lot of wiggles that I'm pretty sure I didn't do (especially on the road run near the end), so I'll call it 6.5.
Track
If you look at the track you can see my wanderings to 4. I left 3 and looked at my compass a couple of times which said I was headed west, so when I got to the low/swampy area with the large hill I thought I was to the SW of it. My plan was to go up along the big cliff to the NW of the hill, but when things started not looking right I revised my plan rather than retracing my steps. Took a bit of extra work to get through more blueberry/laurel than intended. At 5 I think I lost confidence in where I was but thought I had drifted a bit farther south than I needed to be, so once the cliffs didn't match I went north looking for the distinct NW facing reentrant that the cliff was in. On 7 I just chased a similar looking rock which was on a lower contour -- ugh. But I was pleased with my map-reading to 2 and 3 and 6.
Knee complained a couple of times on uphills, and tweaked left ankle once but it was okay without extra support, which is good news.
Track
If you look at the track you can see my wanderings to 4. I left 3 and looked at my compass a couple of times which said I was headed west, so when I got to the low/swampy area with the large hill I thought I was to the SW of it. My plan was to go up along the big cliff to the NW of the hill, but when things started not looking right I revised my plan rather than retracing my steps. Took a bit of extra work to get through more blueberry/laurel than intended. At 5 I think I lost confidence in where I was but thought I had drifted a bit farther south than I needed to be, so once the cliffs didn't match I went north looking for the distinct NW facing reentrant that the cliff was in. On 7 I just chased a similar looking rock which was on a lower contour -- ugh. But I was pleased with my map-reading to 2 and 3 and 6.
Knee complained a couple of times on uphills, and tweaked left ankle once but it was okay without extra support, which is good news.
Exerc. Class warm up/down 55:00 [1]
Ex. class in Chatham. Stiff going into class. I tried to put a little more pep in my aerobics and stepping. Stretching felt wonderful!
Instructor was talking about an entertainment magazine and the trend for spiked high-heeled sandals for summer. I said that I use "spiked shoes" for orienteering. Others in the class asked me to bring them in to show. I bet they won't think they're glamorous, though. :-)
Instructor was talking about an entertainment magazine and the trend for spiked high-heeled sandals for summer. I said that I use "spiked shoes" for orienteering. Others in the class asked me to bring them in to show. I bet they won't think they're glamorous, though. :-)