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Training Log Archive: JanetT

In the 7 days ending Oct 13, 2014:

activity # timemileskm+mload
  Orienteering4 2:14:15 7.09(18:56) 11.41(11:46) 6331 /32c96%522.7
  Walking2 1:25:00 1.24 2.025.0
  Walk/Jog3 1:18:11 4.27(18:20) 6.86(11:23) 97202.6
  Pilates class1 55:00110.0
  Exerc. Class1 55:0055.0
  Total10 6:47:26 12.6 20.28 16031 /32c96%915.3
  [1-5]9 5:47:26
averages - sleep:7

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Monday Oct 13, 2014 #

9 AM

Walk/Jog warm up/down (to start) 20:00 [2] 1.0 km (20:00 / km)
shoes: Trail NB 704 8.5D

Jogged and walked along the trail along the Madawaska River to start overlooking the dam, picking up a warm-up map and checking out some of the mapping for the sprint.
10 AM

Orienteering race (sprint course 2) 19:53 [5] *** 2.55 km (7:48 / km) +29m 7:23 / km
spiked:13/14c slept:7.0 shoes: Trail NB 704 8.5D

Sprint in downtown Arnprior. SL 2.3 km, 20 m climb
50s to low 60s, breezy

Our course moved out of the residential section fairly quickly, with just two controls in the woods (Gillie's Grove) before heading back to Simpson Park where the arena was.

Passed by eventual F55 winner Jane Rowland (FWOC) going to number 4, the first in the woods; and Marion on the way to 9 after I had bobbled 6 (went beyond, got stopped by the trail, doubled back, losing a minute). Passed Candice on the way to 3 and Nancy somewhere (never saw her after she started a couple minutes ahead of me...maybe she took a different route to 3?). I went to the right of the line around the houses, cut in on the small trail to the parking lot and yellow then around the building and into the tennis court, having read that it was on the inside corner of the fence.

Very nice sprint course with a tricky detailed area near the finish where you really had to pay attention to know which controls were on your own course.

Afterwards we stayed to watch the sprint relay which was super exciting and fun, especially with USA taking both the BK and FC Cups. :-D

Sunday Oct 12, 2014 #

11 AM

Walk/Jog warm up/down (to start) 12:00 [2] 1.0 km (12:00 / km)
shoes: Inov8 ORoc280-B 2013-10

Around field and through the woods to start, much closer to the arena/parking today.

Orienteering race (Course 5) 40:20 [5] *** 3.62 km (11:08 / km) +22m 10:48 / km
spiked:7/7c shoes: Inov8 ORoc280-B 2013-10

NOTE: Track includes some extra 10 minutes after I finished, hanging out around the arena. I've adjusted the total time and distance.

SL 2.9, 65m climb ... Really? I figured the woods would be atrocious if they expected a 45-50 minute winning time on a 2.9 km course. But they weren't bad, and there were a lot of trail running routes to take, and Natalia won F55 in under 35 minutes. Course setting fail; guess they were too focused on the elite courses. I was prepared for about a 60 minute run, so it could probably have been closer to 4.2 km or so.

Missed a turn on the way from 1-2 and stood puzzled for a bit on top of a bare rock hill with a cliff on the side (and a flag), but quickly figured out where I needed to go, through the lovely white woods. On the long leg I went back out toward the marshy stream crossing and found trails near the leg line that took me very close to 5.

I caught Nancy (who had started 2 minutes ahead) at #2 and couldn't shake her the rest of the way (and there weren't really any distinct routes choice options that might have separated us), so she kept me running as much as I could. Thanks, Nancy! ;-)

6th F55 of 30+

Saturday Oct 11, 2014 #

11 AM

Walking warm up/down (to start) 25:00 [1] 2.0 km (12:30 / km)
shoes: Inov8 ORoc280-A 2013-08

With Judy K. (Time is an estimate.) Picked up a warmup map and checked out a few of the controls near the start.
12 PM

Orienteering race (NAOC middle) 36:47 [4] **** 2.95 km (12:27 / km)
spiked:11/11c shoes: Inov8 ORoc280-A 2013-08

SL 2.3 km, 35m climb on Carp Ridge North map

Except for the fact that I could've taken a better route from 2-3, I was very happy with this run. Saw Sandy here and there from 2-6 and got past her when I left the trail just a bit sooner to 6 and spiked the control. Lots of fast runners in our class; I was happy to be in the top 10 which was my goal for the weekend (I managed 9th today).

Took a slightly longer but ultimately safer route, I think, to 9, taking the big trail past the marshy area and attacking from between the spur and the dot knoll...came back out the same way to head to 10.

Now why couldn't I have put it all together like this last weekend at the US Champs?

Friday Oct 10, 2014 #

2 PM

Orienteering 37:15 [2] **** 2.28 km (16:19 / km) +12m 15:53 / km
shoes: Inov8 ORoc280-A 2013-08

Model map at Carp Ecowellness Centre. 48F and partly sunny.

Dry in the woods and hard to see the contours under the leaves (2.5m...really hard to see the form line wiggles on this map!). Also visited a couple of locations that gave me trouble during the April training weekend here.

Much care will be needed the next two days.

Thursday Oct 9, 2014 #

Walking 1:00:00 [0]
shoes: Sauc.Shad.6000#7-2012H

Traveled through the Adirondacks on the way to the Norh Americans, staying over in NY before crossing the border this morning.

We stopped at the Adirondack Museum in Blue Mountain Lake on a cold, raw, damp day (mid 40s, no rain while we were there but rain had passed through). Probably walked around more than logged but since it's intensity 0 it doesn't really count anyway.

I'd been here once before when they exhibited over 100 quilts from their collection, but Glen hadn't. Nice exhibits. They had a sample 1%er's rail car that we could walk through, similar to the kind the rich traveled in from the City to the mountains over a hundred years ago.

Impressed/disturbed by the coat and gun racks made from deer *hooves*.

Wednesday Oct 8, 2014 #

Exerc. Class 55:00 [1]

Legs felt better than Monday; right upper arm getting better but triceps fatigued early. Should be back to normal by the weekend. :-)
2 PM

Walk/Jog 46:11 [3] 3.02 mi (15:17 / mi) +97m 13:54 / mi
shoes: Sauc.Shad.6000#7-2012H

This is the walk I didn't do yesterday (legs still tired) with some jogging bits thrown in.

Tuesday Oct 7, 2014 #

10 AM

Pilates class 55:00 [2]

Ouch. Right upper arm still sore from a fall on Saturday and today's upper body/plank/push-up workouts didn't help the situation much. Makes you stronger though, right?

Only adductors (70#) and extra stretching after. A walk later, perhaps?

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