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Training Log Archive: JanetT

In the 7 days ending Oct 26, 2014:

activity # timemileskm+mload
  Orienteering2 1:59:20 5.61(21:16) 9.03(13:13) 36219 /22c86%415.5
  Exerc. Class1 55:0055.0
  Pilates class1 55:00110.0
  Walk/Jog1 22:01 1.64(13:26) 2.64(8:21)62.6
  Hiking1 13:47 0.47(29:11) 0.76(18:08) 1313.8
  Total5 4:25:08 7.72 12.43 37519 /22c86%656.8
averages - sleep:6.7

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MoTuWeThFrSaSu

Sunday Oct 26, 2014 #

Note

Map and route:

From Track jpg files

9 AM

Orienteering race 57:28 [4] *** 4.35 km (13:13 / km) +154m 11:14 / km
spiked:9/10c slept:6.5 shoes: Inov8 ORoc280-A 2013-08

Brown X day 2, SL 3.9 km / 140m

A cooler day today, starting just below 50F and getting to the mid 50s with breeze picking up and clouds coming by later.

Painkillers taken, the knee/thigh felt better than yesterday at least, though definitely not healed. I don't think this one will bother me as long as my right knee when I had swelling under the kneecap. So I was able to move a little faster on the downhills, although I was still going a bit tentatively especially where there was noticeable rock.

Straight to number one, a large rock, then the long leg...I chose to go mostly over the hill taking a line that avoided any steep climb. I hit the yellow ride around the north shoulder of the hill, which was easy running down to the road. On the road I couldn't avoid the gravel so was carefully stepping so I wouldn't fall, maybe a bit slower than I normally would go. Found the trail just before the stream and climbed, attacking from where the trail kicked up a bit, but was 20-30m to the right after skirting several unmapped rootstocks/downed trees below the form-line reentrant. Exited to the NW to pick up the E-W stone wall around the vertical green lines, but then noticed someone running in the yellow ride...oh, I can use that! Nice features leading into the hill above the reentrant, and a number of folks headed to it from various directions helped too.

5-6 I contoured out to the road east of the water drop, then ran to the bend beyond the first stone wall and contoured over, staying below the rocky spur. Careful compass to 7 (again had folks going to it at the same time). No problem to 8, just slow. Fun course, and better design than yesterday, I thought.

Finished 4th in F60, 10 sec behind Sandy, but 3rd overall for the weekend. Prizes were: 1st--headbands with "Love the Lakes", 2nd--mini O flags, 3rd and best--apple cider donuts!! Both Glen and I were 3rd in our age groups, so we gave away a few of the dozen we had between us. :-)

Thanks to HVO, WCOC, and all the other volunteers this weekend! Good job on the weather, too.

Hiking 13:47 [1] 0.76 km (18:08 / km) +13m 16:42 / km
shoes: Inov8 ORoc280-A 2013-08

walk to start day 2

Saturday Oct 25, 2014 #

Note

Map and route:

From Track jpg files

11 AM

Orienteering race 1:01:52 [3] *** 4.68 km (13:12 / km) +208m 10:48 / km
spiked:10/12c slept:6.5 shoes: Inov8 ORoc280-A 2013-08

Day 1 brown X classic at Mountain Lakes Park, N. Salem, NY
SL 3.8km, 180m climb...1:7500 / 5m map

Weather was delightful with sunny skies and rising temps (from mid 30s this morning when we left home, to low/mid 60s when we left mid-afternoon). Woods were quite open with occasional downed logs (some of them big, but mapped) and very little undergrowth, so it should be fun to come back here sometime. Map is a bit flaky* in places but contours are good.

I made a couple of poor decisions, the most serious resulting in my falling in the gravel road between 3 and 4 where I swung to avoid a couple of other Brown competitors on the beeline. Didn't save me any time (relative to Sue, anyway); once I hit the road I tripped and whacked my right palm (fleshy part below thumb; maybe I need some of those gloves PG uses...and kneepads) and left kneecap on large gravel bits. I don't have the swelling under the kneecap I got 2.5 months ago on the other knee (thank goodness) but it was quite tender on downhills later In the race and slowed me down there. Bummer... And the woods were great for running downhill in, just wish I could have done it. Tomorrow should be interesting.

Otherwise, found all the controls with no extra searching, though I was off to the right on 7 (boulder, 141), and 9 (boulder, 126). Also, I think the wide right route to 5 is better than the down/up I did to hit the trail east of 6. I went left of the lake 6-7, and around on the road 7-8 as far as the reentrant across from the park office. I noted 10's being against a tree near the road, giving near invisibility from the southern approach, but had two fellows going to it ahead of me anyway.

Without errors, and at normal speed, I think I would still have been 3rd/F60 behind Mary Jo and Janet F, who had a good run after her apparent mistake to 1.

11/26 overall

*besides being a bit cluttered with things you wouldn't note at speed or use as control points, I think a bigger problem is the size of some features...certainly some of the point features (and the small pipeline near parking, though not on the course), are undersized for a 1:7500 map, especially the rocky ground dots. The large boulder symbol used to represent the "2m" rock at 7 is almost as big as some of the buildings northwest of Hemlock Lake, when in reality it wasn't that big of a boulder (and not 2m high). And where are the index contours?

Thursday Oct 23, 2014 #

10 AM

Pilates class 55:00 [2]
slept:7.0

Using rings. Lunges were hard especially with left leg out front and right leg dropping, as I feel it in my hamstring more on that side.
11 AM

Walk/Jog intervals 22:01 intensity: (51 @1) + (9:31 @2) + (7:47 @3) + (3:52 @5) 1.64 mi (13:26 / mi)
shoes: Sauc.Shad-6000#8-2014H

Jogging / walking with a few 2-lap hard-running intervals thrown in, where each lap is about 0.068mi. (14.5 laps to a mile) A total of 23.75 laps. Started out too fast jogging to warm up and got slower from there. It's been over a year since I did much of any intervals so I have to start somewhere so I'm happy nothing really hurt.

Then some adductors, pulldowns, and leg presses on the machines, and more stretching.

Wednesday Oct 22, 2014 #

Exerc. Class 55:00 [1]

In Chatham. Movement and stretching are good.

Now sitting at car dealer getting 20000 mi service (car is 11 months old) and state inspection. Since it's a Toyota, the service is free up to 2 years or 25000 miles, whichever comes first. I won't make it to two years so I'll have to keep track of mileage to get the next one free before it hits 25000 miles. :-)

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