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Training Log Archive: JanetT

In the 7 days ending Apr 10, 2010:

activity # timemileskm+mload
  Orienteering4 5:18:30 10.23(31:08) 16.46(19:21) 19015 /17c88%960.7
  Pilates class2 1:50:00110.0
  Walking1 40:00 2.51(15:56) 4.04(9:54)92.8
  Running (track)1 28:34 2.29(12:30) 3.68(7:46)77.2
  Running (treadmill)1 11:29 1.0(11:29) 1.61(7:08)34.5
  Total8 8:28:33 16.03 25.79 19015 /17c88%1275.2
averages - sleep:6.8

» now

Saturday Apr 10, 2010 #

9 AM

Orienteering race (Brown long) 1:01:10 [4] **** 3.9 km (15:41 / km) +80m 14:13 / km
spiked:7/8c slept:6.0 shoes: Jala Jukola Spider 6 #2

At East Fork, north side of the lake. Got to spend a lot of time in the light green (including multiflora rose) or on mucky horse trails. I remember the first half of the course's area from a previous course here (a year or so ago).

3-4 aimed off to avoid the worst of the wet/swampy flatlands but still went through areas of several-inch deep pools; fortunately, tho I missed the ditch I we headed for, there was a nice fence catching feature not far beyond. Corrected quickly.

Fourth on brown today (was second yesterday), about 12 minutes back of Allen Edwards of SMOC.

Legs tired this evening, probably partly due to a lot of standing around after

Went to Newport (across river in KY) and walked across the Purple People Bridge back to Cincinatti & around waterfront for a bit. Then had dinner at an Irish Pub. Had a different sandwich--chicken/Swiss cheese melt with a spinach/artichoke spread on sourdough. It was quite tasty.

Friday Apr 9, 2010 #

1 PM

Orienteering 18:59 [2] *** 1.63 km (11:37 / km)
shoes: Jala Jukola Spider 6 #2

Model event, across the road from the courses. Got a sense for how wet the flatlands were going to be, and how thick the different levels of "green" are, which was useful later. Found the controls I was looking for. :-)
2 PM

Orienteering race (Brown middle) 43:07 [4] **** 2.8 km (15:24 / km) +110m 12:52 / km
spiked:8/9c slept:7.5 shoes: Jala Jukola Spider 6 #2

At East Fork SP/Turkey Ridge area. Went well....... well, all except for ONE control in the middle of the course. For some bizarre reason my mind told me I was looking for a spur when it was a reentrant off the side of a shallow reentrant (extension of a gully/ditch). When I was most of the way to it, I didn't see anything resembling a spur so I turned back and went most of the way to the previous one before realizing what I should have done. A 180m leg turned into a 370m one as I backtracked and lost about 4 minutes... phooey. Otherwise very happy with routes and execution. Not a lot of competition on Brown; but I wouldn't have liked the climb that would have accompanied a green course.

[added route via Garmin FR]

Thursday Apr 8, 2010 #

10 AM

Pilates class 55:00 [1]

At the Y, using bands.
11 AM

Walking warm up/down (treadmill) 7:13 [2] 0.5 mi (14:26 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Incline set at 1%, speed at 4.2 mph.

Walking hills (treadmill) 22:47 [3] 1.45 mi (15:43 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Incline up and down between 3 and 10%. HR ~125 after one of the "steeper" sections.

Walking warm up/down (treadmill) 10:00 [1] 0.56 mi (17:52 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Tuesday Apr 6, 2010 #

10 AM

Pilates class 55:00 [1]

Good session, using exercise balls. The one where you have your feet on the ball and then alternately raise and lower your butt is a killer (hamstring press). Pushups with shins on ball (couldn't do many because I bruised my right shin on Sunday hitting it on a rock--ow); having my hands supported on weights is easier on my shoulder than having them flat.
11 AM

Running (treadmill) warm up/down 11:29 [3] 1.0 mi (11:29 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Warm up for intervals, watching "Who Wants to Be a Millionnaire."

The last fellow I saw, who didn't last long, couldn't reason some of the easy questions out (ex.: one question mentioned "ringing" and he couldn't choose correctly from bell / harmonica / kazoo / drums. The other question he missed which could have been reasoned out was--choose the other line in the nursery rhyme that includes "its fleece was white as snow" from 4 answers, only two of which ended in something that rhymed with snow and only one of those that mentioned a lamb...his excuse was that he didn't know any nursery rhymes). Makes me wonder how he even got to be a contestant.

Running (track) intervals 21:08 intensity: (11:05 @2) + (10:03 @4) 2.88 km (7:21 / km)
max:154 shoes: Saucony Shadow 6000 8.5 # 3

Intervals on indoor track, 5 * 345m hard / 230m walking (jogging took too much energy). Took pulse after last hard interval, ~150-155.
203 / 151
200 / 202
200 / 211
200 / 210
200 / 251 (where I was taking my pulse)
NOTE: Last week's intervals took 1002 for the 5*hard.

Running (track) warm up/down 7:26 [2] 0.5 mi (14:52 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Cool down jog.

Monday Apr 5, 2010 #

(rest day)

Dr appointment; followup in 2 weeks

Sunday Apr 4, 2010 #

12 PM


Will update intensities and details later.

Went with Glen to Moreau to check out the hike to a potential start location, and test run a 'course' (I didn't do as well as I thought I would). Sure would be nice to have a more complete map. :-) Maybe I need to learn to pace count, too. Ah well.

[added:] Thoughts on not knowing where I was (see second entry) -- While I wasn't finding things where I thought they were, I never had any doubt I'd make my way back to our rendezvous point (an unmapped boulder) one way or another. That's a nice feeling.
1 PM

Orienteering hills 50:57 [3] *** 2.24 km (22:47 / km)
shoes: Trail NB 706 9D # 2

Went to Moreau with Glen to hike around with the contours only map. Walked (and climbed) to one of the potential start sites, taking it easy to judge how long it would take the average person. Time includes some wandering around checking features to confirm location. Actual time to the potential start about 40 minutes.

Orienteering 1:04:10 [3] ** 2.7 km (23:44 / km)
shoes: Trail NB 706 9D # 2

Well, this was embarrassing. I attempted a course Glen had set but, from my FR track it looks like I only found the first control which was about 100m (or less) from where I started. Thought I had gotten to 2 or 3 others, but the track sure doesn't show that I got anywhere near. Lots of opportunity for parallel error -- should be great terrain for a championship!

Sorry, I can't share the map or track. :-)

Orienteering 1:20:07 [2] ** 3.19 km (25:08 / km)
shoes: Trail NB 706 9D # 2

Exploring the WSW part of the mapped area on the way back down the hill (some trail, some bushwhack). Some really nice woods in places here. Kept pretty well in touch with the map on this segment...

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