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Training Log Archive: anniemac

In the 7 days ending Jan 7, 2013:

activity # timemileskm+ft
  Hiking w Map1 2:54:27 3.87(45:01) 6.24(27:58) 407
  Yoga3 2:30:00
  Trail Jog/Walk1 1:27:20 5.68(15:23) 9.14(9:33) 633
  Orienteering1 1:15:28 3.93(19:12) 6.32(11:56) 879
  Trail Run1 1:14:54 6.02(12:26) 9.69(7:44) 453
  Total7 9:22:09 19.51 31.4 2372
averages - weight:116.7lbs

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Monday Jan 7, 2013 #

Yoga 45:00 [3]

stretched out my aches a bit

Sunday Jan 6, 2013 #

Note

Why do you only sometimes get awarded points that count towards your AP ranking and not others? Today would have been a good day to get them!
12 PM

Orienteering race 1:15:28 [4] 3.93 mi (19:12 / mi) +879ft 15:51 / mi
weight:116.4lbs shoes: Salomon Speedcross 3

QOC Patapsco McKeldin Green Course, drove down with Sandy and Clem

Not too hard navigationally, but pretty hard physically, lots of up and down and up and down. Route choice - up and over or around? I went out hoping to keep a pace of 20min/mile, and it was helpful looking at my watch and seeing that I was keeping that pace. This is the first time I tried that. Made some small bad decisions, but all in all did not make any big mistakes. First time for that too. :) Controls where I could have been better:

4- came onto the ruin from the top and had to scoot all the way around to get it - lesson is don't forget to read the clue sheet and think about which side of the feature the control will be on...
7 - fell really hard after this control, and lay on the ground for a bit. "i will wait until you stand up," said the guy behind me...and eventually i did but i was kind of shaken. ah, just the burst of adrenaline i needed. left hand hurts worse than right knee right now. hope it goes away soon.
8 - should have stayed on trail longer, ended up fighting through some deadfall
9- went in from the road a little too early, lost pace count
11-took the higher trail and realized i was climbing up only to climb down again; plus control was easier to see from below, so i ended up going to the lower trail anyway
12- longest leg- my oh my that was some steep descent! whee!

Not a lot of gas in the tank at the end but managed to run a bit to the finish. I did keep up my intended pace and ended up doing pretty well - so I think it is safe to say I have officially moved up to Green!

Note to self: eating Gu right before was a good idea. Get more Gu, even though it's disgusting. Also continue the visualization exercises from the training manual I got for Xmas. And how I love my new shoes!!!!

Saturday Jan 5, 2013 #

Yoga 1:00:00 [2]
weight:117lbs

Gentle yoga class in Haverford with my cousin Robin who is visiting from New Orleans.

Note Holiday weight gain

Friday Jan 4, 2013 #

11 AM

Hiking w Map 2:54:27 [3] 3.87 mi (45:01 / mi) +407ft 40:57 / mi
shoes: Salomon XA Comp 5 GTX

Beautiful Day on the Hickory Run Shades of Death map with Sandy F. Bear, deer, bunny, and squirrel prints through the pristine snow! Navigating by vegetation is an altogether different thing than I'm used to, so a good exercise. And great company, of course!

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Thursday Jan 3, 2013 #

Note

In 2012, I did almost 300 hours of training. I started my O year in May at FCC on a DVOA yellow course, and ended it at Oregon Ridge on a QOC Green course. I learned a lot and have a lot to learn!

Here are some of my goals for 2013:

Beat 300 hours of training
Go 15-20 miles a week consistently, emphasis on trail vs streets, and more running than walking/hiking
Jog/Trail Run 2-3x week - try to get faster, obviously :)
Strength Training 1-2xwk
Yoga 2-3x week
Wear my HR monitor more
MOVE UP TO GREEN!
Learn how to do proper post race analysis
Go to more A meets
Learn to read contours better
Continue the blog – don’t worry about processing every single orienteering event, don’t have time
Organize my maps!
Define new trail running loops for this area – 4 mile, 6 mile
Learn about sports nutrition
NO INJURIES
3 PM

Trail Run 1:14:54 [4] 6.02 mi (12:26 / mi) +453ft 11:36 / mi
shoes: Salomon Speedcross 3

Crum Smedley. did the yellow blazed trails as hughmac4 suggested, it is pretty over there but i ended up having to turn around and come back on the same trails - did not find a way to loop back. whew, it got dark as i was out there and i started having a little trouble seeing....

Wednesday Jan 2, 2013 #

Yoga 45:00 [3]

vinyasa 1+2 felt good today!

Tuesday Jan 1, 2013 #

2 PM

Trail Jog/Walk 1:27:20 [3] 5.68 mi (15:23 / mi) +633ft 13:54 / mi
shoes: Salomon Speedcross 3

Smedley / Crum Trails (and off trail) adventure blazing with HughMac3!
Walked the ups, jogged some flats and some downhills.
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Crossed the Crum (now I'm not afraid to get my feet wet!)
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New shoes are properly broken in and were awesome!
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HAPPY NEW YEAR!

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