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Training Log Archive: JanetT

In the 7 days ending Jun 16, 2014:

activity # timemileskm+mload
  Orienteering2 2:23:21 6.79(21:06) 10.93(13:07) 26634 /39c87%626.3
  Pilates class2 1:50:00220.0
  Exerc. Class2 1:40:00100.0
  Fitness equipment1 32:0092.0
  Walk/Jog1 28:38 2.0(14:19) 3.22(8:54)63.3
  Total7 6:53:59 8.79 14.15 26634 /39c87%1101.6
averages - sleep:7.2

» now

Monday Jun 16, 2014 #

Exerc. Class 50:00 [1]

Aerobics and weights plus abs and stretching. Left ankle is not happy that I didn't support it while orienteering this past weekend. I probably need to do more ankle strengthening exercises so I don't have to depend on the Active Ankle so much.

Sunday Jun 15, 2014 #

2 PM

Orienteering race 26:29 [5] *** 2.12 km (12:29 / km) +48m 11:13 / km
spiked:13/14c shoes: Inov8 ORoc280-B 2013-10

Course B, SL 1.7 km, 105m climb

Mass started on the sprint relay, so I had the advantage of being able to follow Clint, Rick, and Jim, who were apparently also on course B, on the short legs to the first couple of controls before they moved out ahead and I was on my own. I tried to slow down a bit but managed to bobble leaving 4 on the way to 5 and got too close to the barn before finding my head(ing). Did fine on the rest of them and saw not a soul except the Southam clan on the trail S of #7 (which was a neat cliff I don't remember having seen before). Correctly predicted that the placement of 12 (NW side of the 2m boulder) meant that approaching from the upper side was a good idea--yay for small miracles. Returned to find Glen had been sent out in a mass start for leg 2, shortly before I finished.

Needed a lot of liquid after before I felt refreshed enough to head out again.

Orienteering race 26:26 [5] *** 2.17 km (12:12 / km) +50m 10:56 / km
spiked:11/12c shoes: Inov8 ORoc280-B 2013-10

Course A, after Glen returned from his leg 2 run. SL 1.8 km, 55m climb.

Probably should have stayed on the big trail the whole way rather than going for the smaller trails N of the line, as I passed Rich N heading in to finish but his teammate Jim was at #1 ahead of me. Flip-flopped with Jim the next few then he was able to get to 7 ahead of me and I never saw him again. I angled in to 7 from the boulders along the trail but should have taken a few more steps to the mapped white woods to cut over to the small trail. As it was I had trouble stepping through the low mountain laurel mapped as medium green, and hit the trail farther N than I intended.

Fun courses, beautiful weather (70s, sunny skies), and nice cookout plus potluck afterwards, socializing with other WCOC members before and after their summer meeting. Thanks again to Charlie and Rhonda for their hospitality!

Saturday Jun 14, 2014 #

11 AM

Orienteering 1:30:26 [4] *** 6.64 km (13:37 / km) +168m 12:05 / km
spiked:10/13c slept:6.5 shoes: Inov8 ORoc280-A 2013-08

Green course on a new EMPO map (Norray Farms, much expanded). Guess I was the only one on Green; all the guys did Red. I figured I'd do shorter because I'm running again tomorrow in CT, and I'm not 30 anymore. :-) Temps in upper 50s, breezy, and overcast made for great running weather (no bugs, not too humid in the forest though wet underfoot); a bit cool for the club meeting afterward.
4.9 km SL

A 250m, 6-contour climb leg to the first control set the tone...a lot of climb in this course, though the first leg *was* a scenic one along a stream past a set of cascades. A few of the climbs seemed gratuitous. Director Phil H-T made good use of the woods between the farm fields.

My first big bomb was due to overconfidence/lack of attention. 5-6-7 was a series of rootstocks and I didn't check the code at the first one and didn't realize I'd actually hit the second one until I couldn't find 6 where I expected. Then I checked the code and vaguely remembered I'd punched at 71 and not 35. Oops. Had to head back and then visit 71 again but at least it was a large feature and easy to re-find. To 8 I dropped to the stream bed too early but otherwise had no problem finding it. Confused by trails 11-12 and ended up too close to a field and had to backtrack. Then it was just a matter of getting up the steep climb to the tiny boulder (and then back down). I'll post a copy of the map later so the guys on Red can see where the courses were different.

EMPO AGM later, with 8 in attendance. Nothing earth-shattering decided; officers the same as the last number of years (I'm starting my 20th year as treasurer, I thnk). Fall meet directors decided, just a matter of settling on the dates.

From O-maps no tracks

Thursday Jun 12, 2014 #


A pedestrian story.

10 AM

Pilates class 55:00 [2]

Using weights in addition to body weight.
11 AM

Walk/Jog 28:38 intensity: (22:37 @2) + (6:01 @3) 2.0 mi (14:19 / mi)
shoes: Sauc.Shad-6000#8-2014H

A mile walking, 14:55; then I jogged a half mile, 6:01; then finished walking, 7:42

8 pulldowns at 68.75

Wednesday Jun 11, 2014 #

Exerc. Class 50:00 [1]

Arrived late (at the end of the warm up) but then jumped right in. In summer I think she spends too much time on warmup anyway (okay, so it's not officially summer for another week and a half). Aerobics, more aerobics, and weights plus abs and stretching.


As (instructor) Jennifer *loves* manatees (she has a little sculpture in the studio, and wore manatee earrings today), I got her a Florida Orienteering women's shirt which has FLO's logo with a manatee on the back. Gave it to her today and she adores it.

I tried to "win" the one in the silent auction at the DVOA A-meet, but since we weren't present to keep track of the latest price I was unsuccessful. :-/

Tuesday Jun 10, 2014 #

10 AM

Pilates class 55:00 [2]

Using bands. Good workout.

Fitness equipment 32:00 intensity: (2:00 @1) + (30:00 @3)
shoes: Sauc.Shad-6000#8-2014H

Elliptical, hill interval L3; 1.28"mi" with 2 minute cool down.

Adductors at 75# (2*12) and pulldowns at 68.75# (10)

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