Training Log Archive: JanetT

Seen today: a Rolls Royce Corniche convertible, in the grocery store parking lot. Its elderly driver walked around the vehicle to open the door for the woman passenger. Amazing!

Used no additional tools today, meaning we used body weight (high and reverse planks).

Legs and body are tired from three days of O, so no track or elliptical. I did some pulldowns and adductor reps for shoulders and inner thighs.

Event: EMPO - Grafton Lakes State Park
 

Went to Grafton to take the club's money box and help out if needed, and run a course. Green and Red were advertised at about 6 km and 7.5 km, so I opted for the shorter Orange (~4 km) which was plenty. One non-spike control was due mostly to flaky map between 3 and 4 which got a lot of people because the map seems a bit compressed in that area (by quite a bit; I'll figure it out later when I put the track on the map in QR...). Did fine on the others.

FR = 4.482 km, 91m climb

Last 3 controls were sprint-like in that they were near the beach and lots of trails.

Gorgeous day! A bit warm for running (upper 70s) and blue skies with lots of sun. People were there canoeing, kayaking, sitting on the beach, etc. (as well as us orienteers). Good club member turnout, though I think we're getting to be a bit like WCOC with mostly older established members participating and not that many young folks and newbies. BUT, the newcomer at our NOD meet was back and she brought a child with her. :-)

There were two or three other families, too. I think we need some post-O bonding activities for the kids to do (besides eat all the cookies at the refreshment table).

Picked up 6 controls not far from the start/finish. Includes untying flags and punches and putting in my carry bag.

Orange - Splits

To day 2 (long course) start at Carp Ridge Eco-wellness Centre and the "Barrens"
Temp in upper 50s F and sunny -- warmed up quickly.

Ottawa O Fest long, course 5 (shared with F45-54, M55-74).

Slow and careful were the words of the day, at least for me. Much more successful than last year (at least as far as errors, though it wasn't a clean race). Maybe 5-8 min of error (one 4 min relocation exercise) and a few off-bearing-but-recovered okay legs.

FR = 5.787 km, 27m climb (map data: 4.6 km, 75m climb)

2nd F55-64 (~7 min behind 1st), 5th of the women; 16th on the course. "Won" the weekend in my age group; the woman who beat me Sunday didn't run the sprint; she was 8 minutes back on Saturday. Got my choice of a short or tall engraved drinking glass and one of 3 flavors of Ritter Sport chocolate. :-)

C • Congratulations!! 2

Course 5 Long - Splits

Event: UNO Boulder Dash 2-Day Classic A-Meet
 

Event: Ontario Orienteering Championships
 

Warm up jog from start to portapotties and back (start about 300m past).... Gorgeous day! Sunny and upper 60s or low 70s by start time.

Middle course 5 on Hidden Meadows/Spreckley's Trails map west of Ottawa. Same map as middle course at COCs in Aug. 2010. I had a few small errors here and there, maybe a few minutes' worth.

EDIT: FR = 3.6 km

To 1, should have taken the trail around, which would have been faster. Straight was shorter, but I got pushed right and keyed off another control on a cliff before finding mine. Smaller trails were hard to see in the terrain. ~45s

After 5, should have headed straight out to the trail instead of angling and missing it by a little bit. ~1m

10-11, crossed the stream on a trail and then crossed the fenceline, when running farther up the trail would have been safer. Drifted a bit right. ~45s

Results

Second of the women on the course (a minute back); 1st F55-64; 6th overall (course 5). Fastest was Peter Jones, UK, at just under 30 minutes.

Sprint course 2, closer in to Kanata west of Ontario (Beaverbrook map, 1:4000, 2m contours). Warmer than this morning; in the upper 70s. We found some shade to hang out in between races and were joined by Ali and Alex, then Hammer, Hans F, and some other young folk. Fun to listen to them; not much to add except when talking about interesting control locations and recalling some memorable ones on J-J's 200-control course at Pawtuckaway a few years ago. ;-)

Nice sprint course, part parkland and part woods/hills; not as many buildings as at last year's sprint.

Happy with my time; maybe could have been 1:00-1:30 faster or so. (ADDED:) Off-line to #5; saw #6 through the woods (they were only 40m apart), stopped to read the map and then realized the flag I saw off to my right was actually the one I wanted first. On the way to 1, wanted to go through a thin strip of white woods along the tennis court, near the beeline; turns out some of the white wasn't so passable and had to pick my way over rocks and around vegetation. May have been faster to just run around the whole blob, but I'm still not convinced.

FR = 2.227 km (and 2m climb, but the map shows more than that!)

Course 5 Middle - Splits

Course 2 Sprint - Splits

Ottawa! Staying close to downtown; traffic was pretty horrendous so we decided to walk to Byward Market area to find some dinner. Had Mexican at Ahora on Dalhousie, where we'd eaten with my brother and sister-in-law last time up this way (2010?)--good food and good reviews. Maybe someplace different tomorrow. Time/distance are estimates and include both to and from dinner. Think we'll drive and park tomorrow.

Using exercise balls. I like how I can do a roll-up with my feet up on the ball, with ease. I remember when I started taking this class and couldn't roll up with my feet flat on the ground.

Hips are tight, particularly the right one. Needs more stretching.

Hill interval program, set at 40 minutes. At 35, however, the inside of my left knee started to complain, so I stopped to listen. :-)

8@68.75lb pulldowns.