Training Archive: JanetTIn the 30 days ending 2007-04-30:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||||||||||||||
Monday Apr 30 | ||
| Exerc. Class 55:00 [1] | |
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Regular Mon/Wed class--good for stretching, although I didn't have as-tight muscles as last weekend; I wonder why. Slight headache all day, perhaps my typical after-A-meet-weekend-dehydration headache? (I can't seem to get the intake levels right after I orienteer all weekend; keep forgetting to drink because I'm too busy comparing routes with others....) Plan to take a quick walk towards "town" to check out the roadside slump site. | ||
Sunday Apr 29 | ||
| Orienteering race 1:42:44 [4] **** 5.88 km (17:28 / km) +205m 14:53 / km | |
| spiked:11/12c shoes: Jala Jukola Spider 6 (old) | ||
| Green Day 2 at West Point. Cloudy and cooler than yesterday, maybe 60; sun came out after I finished for a little while. Nice course set by Cadet Andrew Komm; good challenges/route choices on many legs though the course was a bit on the long side (as was yesterday's). Went left of the swamps on # 10 -- my time didn't differ much from Barb D's and Lindsay W's, so it might have been a little slower (more climb). Error was on # 11 after crossing the marsh (not sure where) I went to a boulder with a flag but the code didn't match; I was able to quickly pinpoint where the boulder was, though, and recovered; probably lost about a minute or so. Didn't much like the uphill finish, but yesterday we got to run down a trail, so I guess it all balances out. :-)
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| C • # 11 1 | ||
Green-2 - Splits | ||
Saturday Apr 28 | ||
| Event: West Point A-Meet | ||
| Orienteering race 1:48:19 [4] **** 5.49 km (19:44 / km) +275m 15:47 / km | |
| spiked:11/12c shoes: Jala Jukola Spider 6 (old) | ||
|
Green Course, Day 1 at West Point. Partly sunny, upper 60's. Except for messing up the 1st control by not acknowledging where I was (at the bottom of the reentrant that the flag was hanging at the top of...), I found the controls with no problem. That's not saying my route choices were always optimum, but they worked for me. Fairly unimaginative course on very interesting terrain. | ||
| Orienteering race (Sprint) 25:38 [4] *** 2.2 km (11:39 / km) | |
| spiked:22/22c shoes: Trail NB 706 9D # 1 | ||
| Fun sprint around Camp Buckner designed by PG, who also provided running commentary on a PA system near the start/finish. I especially liked the opportunity of ducking under some of the barracks buildings to access some controls. The most difficulty was being able to see the purple lines on top of the black buildings to make sure you caught all the controls (tightly spaced in some areas). Thanks PG and crew!
11th woman (45 pt sprint) so I received 34 points. | ||
Green-1 - Splits | ||
Sprint - Splits | ||
Sprint (Correct) - Splits | ||
Friday Apr 27 | ||
| Exerc. Class 1:00:00 [3] | |
| shoes: Asic Gel GT2110 8.5D | ||
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Step class at the Y. | ||
| Strength 10:00 [1] | |
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FitLinxx machines at the Y. Added more weight on the bicep curl machine for next time. | ||
Wednesday Apr 25 | ||
| Exerc. Class 55:00 [2] | |
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Yay--back to stepping today! (Even though we had the same number as Monday.) There were just enough steps for everyone. Really, really needed the stretching in my right hip area. I did extra stretching. It's not the iliotibial band that's my problem, I think, but something more towards my back (perhaps a deeper-lying muscle?). Maybe it's a nerve getting pinched... | ||
Tuesday Apr 24 | ||
| Running (trail) long 1:23:43 [3] * 6.27 mi (13:21 / mi) +5m 8:17 / km | |
| shoes: Trail NB 705 8.5D | ||
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Schodack Island State Park, Castleton, NY. A week and a half before they start charging to park. :-) Beautiful day, around 60 and sunny. A bit warm on the inland trail (in shorts and "performance T" shirt), but very nice on the Hudson River-side trail (heading north, into the breeze off the river). I wanted to do another long run in my buildup to the Billygoat, but had had enough after I got back to the parking lot. Instead of going out for another 1mi loop (+/-), I just took a jog/walk around the trail at the picnic area (see Cool-down entry). Perhaps running on sandy trails is harder than running on paved roads, and the "intensity" makes up for the shorter distance. Where I went. (notice they changed the name of the park since the topo was made) | ||
| Running (trail) warm up/down 3:30 [2] 0.22 mi (15:54 / mi) | |
| shoes: Trail NB 705 8.5D | ||
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Cool-down jog/walk around the picnic area loop. | ||
Monday Apr 23 | ||
| Exerc. Class 55:00 [1] | |
| Since we didn't do any step (crowded class at 15 participants plus the instructor in a relatively small room) in today's class I'm only rating it a 1. I went mostly for the get-the-muscles-moving-and-well-stretched aspect of the class as opposed to the aerobic intensity. :-)
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Sunday Apr 22 | ||
| Orienteering race (Green course) 1:25:41 [4] **** 4.8 km (17:51 / km) +175m 15:06 / km | |
| spiked:9/11c shoes: Jala Jukola Spider 6 new | ||
| An oval today (elongated circle?). :-) Messed up a control after a climb (# 3 again), which I can tend to do if I don't concentrate enough; I probably lost 4-5 minutes, enough to drop from 1st (where I was 3 seconds ahead of Mary Jo Saturday) to 2nd for the day and overall (F50, that is). I finished respectably in regards to the entire Green field, though, so I feel okay about that. Slight bobble at # 6 when I went to the reentrant one over from the control location (but quickly recovered); I only lost about 30 seconds or so here. I did have a lot of company at most of the controls (i.e. others in the control circle, sometimes giving away the flag location so I didn't have to look around too much), so I can't take all the credit.
Another beautiful day, upper 70's; on the warm side for running, but I carried and drank Gookinade today and it helped (when I remembered to drink it) and I didn't feel lightheaded afterwards as I did Saturday. | ||
Green - Day 2 - Splits | ||
Saturday Apr 21 | ||
| Event: HVO A-Meet | ||
| Orienteering race (Green course) 1:44:37 [4] **** 5.2 km (20:07 / km) +220m 16:36 / km | |
| spiked:12/14c shoes: Jala Jukola Spider 6 (old) | ||
| Interesting Green course at Surebridge Mountain in Harriman. It was kind of a big circle, and some of the legs were fairly easy navigationally if you used the big handrails properly. However, I did still manage to mess up two controls; # 3 by not checking my compass enough (especially as I walked right by the proper stream!), and # 5 on a parallel feature, but I think I only lost about 6-7 minutes at most. On this terrain, that's pretty good (for me). :-)
Warm weather (finally; first hot run of the year; I carried water but should have carried Gookinade--which I drank afterwards) -- mid-70's in the middle of the day. Sure was nice for hanging around afterwards. | ||
Green - Day 1 - Splits | ||
Friday Apr 20 | ||
| Exerc. Class 1:00:00 [3] | |
| Step class at the Y, with a substitute teacher (the regular one was sick; the substitute normally leads kickboxing and spinning!). I managed with 2 risers, though I had to take breaks when they did the repeated lunges. | ||
| C • Substitute 5 | ||
| Strength 10:00 [1] | |
| FitLinxx machines at the Y.
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Thursday Apr 19 | ||
| Walking 33:37 [2] 2.1 mi (16:00 / mi) | |
| shoes: Saucony Shadow 6000 8.5 #1 | ||
| 66 and Pratt (up to the top of the hill and just a little past; top of the hill is 1 mi from home) and back, stopping to take more photos of the slump.
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Wednesday Apr 18 | ||
| Exerc. Class 55:00 [1] | |
| "Circuits" with 10 min warmup/stretching, 15 min strength, 10+ min step, then abs and stretching again.
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| Walking 56:45 [3] 3.54 mi (16:02 / mi) | |
| shoes: Saucony Shadow 6000 8.5 #1 | ||
| Rt 66 to Alb Tpk to milepost 16 MFA & back. :-)
Checked out the slump on the side of Rt. 66 where it's about 40-50 feet above the nearby creek. Still a couple of feet from Rt. 66, but I bet they'll have to come in to stabilize the slope. Topozone map Photo (battery ran out on my camera; I had taken a couple of others but they didn't register. I'll have to go back) | ||
Monday Apr 16 | ||
| Exerc. Class 55:00 [2] | |
| Standard ex. class (at The Firm), back after a week off (session break; she takes a break every 6-7 weeks, usually coinciding with a Monday holiday). Nice to be back. :-) Not a really strenuous session, but I did work up a sweat doing weights after the second step portion.
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| C • Photo Contest... 1 | ||
Sunday Apr 15 | ||
| Event: Five Ponds Local | ||
| Note | |
| Skipped the WCOC meet; downpours and a 1:45 drive each way (plus a headache) did not foretell an enjoyable day if we went. Stayed in and rested and lit a fire in the woodstove...
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Saturday Apr 14 | ||
| Event: EMPO - Schenectady Museum Nature Preserve | ||
| Other race 1:14:10 [3] *** 4.6 km (16:07 / km) | |
| spiked:11/13c shoes: Jala Jukola Spider 6 new | ||
| Green course at EMPO local event, Schenectady Museum NP. First official test of EMPO's new SI equipment (which went well).
It's hard to set an adanced course here due to the extensive trail network, but I still managed to botch the first two controls. Not only that, but I was the last club member to course-set here (2005) and had been all over the map. D'oh! Once I got over the 1-2 hump, though, I did fine and ended up 1st of the 3 women who went out. :-) I even managed to beat a few of the men, but took 1.6 times longer than Glen (when we both have good runs, I'm about 1.5xGlen's time), based on those two mistakes. However, I would have been second woman if an adventure racer hadn't made a 25 minute error on one of the controls. :-) She had very good split times on the other legs (she's also a young thing...). | ||
| Note | |
| FR205 measured 5.97 km that I covered on the 4.6 km course today. :-) Of course, about 4-500 m of that was my errors at # 1 and 2 (off the map again!). :P
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Friday Apr 13 | ||
| Exerc. Class 1:00:00 [3] | |
| shoes: Asic Gel GT2110 8.5D | ||
| Step aerobics at the Y. I used one less riser today to see how that way; almost too easy, though I still had problems on some of the routines requiring coordination. Maybe I'll just go back to two and back off the effort a little if I get winded.
Upper and middle abs at the end, minimal stretching, but enough, I guess. | ||
| Strength warm up/down 10:00 [1] | |
| FitLinxx machines at the Y. For next week I upped the weight on the leg press by 5 lbs (to 80). I've only been doing one set, at 12 reps, because usually there's someone right behind me waiting for the machines (they're in a row and you're supposed to work through the row). I'll up the weight when one set gets too easy.
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Wednesday Apr 11 | ||
| Running (road) long 1:25:33 [3] 7.12 mi (12:00 / mi) | |
| shoes: Trail NB 706 9D # 1 | ||
| Temp 44-50 and sunny (nice!). Rt 32 to Jefferson Hill Rd to Mashodack to Bachus to Rt 66. Then added the Malden Bridge "balloon" via Howes & Shaker Museum Rd, to get the distance I wanted. First 5 miles felt fine. :-)
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| Walking 25:42 [1] 1.3 mi (19:46 / mi) | |
| shoes: Saucony Shadow 6000 8.5 #1 | ||
| To post office and back to mail some bills (and stretch out the legs I tortured earlier). I took this leisurely; I can usually get down and back in about 20 minutes if I'm pushing the pace.
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Tuesday Apr 10 | ||
| Exerc. Class 1:00:00 [3] | |
| shoes: Asic Gel GT2110 8.5D | ||
| Step Aerobics at the Y. "Beginner step" class which was still pretty intense (compared with my normal exercise class in which we do about 10 minutes of step, at most). I guess I'll have to rethink how many risers I use when I do the classes at the Y.
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| Note | |
| So what's with the forecast for snow on Thursday??? Isn't this mid-April?
One local downhill ski area will re-open on Thursday; they're predicted to get 5-8 inches of snow. | ||
Monday Apr 9 | ||
| Other warm up/down (elliptical) 10:00 [1] | |
| shoes: Asic Gel GT2110 8.5D | ||
| Warm up and cool down on the elliptical.
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| Fitness equipment (ellliptical) 30:00 [3] | |
| shoes: Asic Gel GT2110 8.5D | ||
| At the Y. I'm still not used to the stance needed to stay balanced on this machine, and keep getting sore shoulders (from hunching forward?).
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| Strength 10:00 [1] | |
| FitLinxx machines at the Y. Some increased weight levels versus last week, but I didn't raise any of them for next week except for the leg press since 12 repeats at 70 lbs seemed easy.
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Saturday Apr 7 | ||
| Orienteering 25:00 [1] | |
| shoes: Trail NB 706 9D # 1 | ||
| Walked an SI test course set up by EMPO member Grant S. (I didn't complete the entire course; I was actually going to just do 2 or 3 controls, because I hadn't dressed to run). So I was the 'mp' test person (to see how the software handled it) and "pre-runner" (one of the controls had to be re-programmed). Good education!
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Friday Apr 6 | ||
| Exerc. Class 1:00:00 [3] | |
| Step class at the Y. Couldn't keep up with the side lunges (1 set is okay; 3 in a row is much harder!).
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Wednesday Apr 4 | ||
| Exerc. Class 55:00 [1] | |
| No step, no sweat, so this doesn't even rate a '2'. Guess I'll head to the Y this afternoon.
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| Note | |
We found this at Just Born in Bethlehem PA on Sunday (on the way home from Fair Hill we stopped in to see Rob at Lehigh)... :-)
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| Walking intervals (treadmill) 20:05 [3] | |
| shoes: Asic Gel GT2110 8.5D | ||
| "Intervals" on the treadmill at the Y; knee is still sore from the fall on Saturday and I didn't want to push it by working out on the elliptical.
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| Strength 8:00 [1] | |
| Fitlinx machines at the Y (upper and lower body). | ||
Tuesday Apr 3 | ||
| Walking 1:05:00 [3] 4.22 mi (15:23 / mi) | |
| shoes: Saucony Shadow 6000 8.5 #2 | ||
| After stumbling up the stairs yesterday and having a back spasm, I decided to take it easy today and just walk (rather than trying a run or something at the Y). BTW, my back does feel better today.
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Monday Apr 2 | ||
| Exerc. Class 55:00 [2] | |
| Good ol' exercise class. :-)
It's a good thing Jennifer's friend Ruth gets there early or we'd all have been waiting out on the curb (Jen is notorious for arriving late; Ruth has a spare key...). | ||
Sunday Apr 1 | ||
| Orienteering race (Green Y course day 2) 1:18:46 [4] *** 5.5 km (14:19 / km) +165m 12:27 / km | |
| spiked:12/13c shoes: Jala Jukola Spider 6 new | ||
| Found all the controls okay except for # 2, which was most of my 6-7 minutes of error (the rest was just feeling physically slow on hill climbs).
Though I guess it's fair since everyone had the same map, I didn't like how the circle and the number for the second control was somewhat hidden in the complex area of the map near the rock and creek, and thought I was headed to # 3 coming out of the 1st control (actually, I think my mind said that #2 was #1 and all I had to do was go around the big spur...). Others would tell me that pace counting would've been a good indication that I wasn't heading right. In any case, I came out into the field W of 1 and 2 near the distinct trees and relocated from there, after noting on my watch that I was on the way to #2(!), not #3 and then finding #2 on the map. I trotted along the Mason-Dixon line between 8 and 9. :-) AOWN (maybe): hunting dogs and horses (and their people) in one of the big fields near the M-D line. | ||
| C • Peeping 5 | ||
Green Y: Day 2 - Splits | ||
