Training Archive: JanetTIn the 7 days ending 2007-09-30:
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Sunday Sep 30 | ||
| Orienteering race (Green Y) 1:37:23 [4]*** 4.49 km (21:41 / km) +90m 19:43 / km | |
| spiked:12/15c shoes: Jala Jukola Spider 6 (old) | ||
| Day 2 of Boulder Dash--cooler temps (low 60's), partly cloudy, and great for running.
Fine to # 1, blew # 2, an error I blame partly on me and partly on the circle not being cut. There was a heck of a lot of contour and rock detail covered by the circle in the area of the control! About 8 minutes lost here, so not as bad an error as yesterday, but almost. Then I settled down and took safe routes to some of the controls (notably # 5) and was more careful on the execution. Not entirely confident on 7, checked out another flag on the way to 14, but otherwise navigated well. Saw Allison C. a lot from 6 on (mostly just ahead of me, but I passed her from 13 to 14, though she sprinted in from the GO control and left me in the dust. :-) ) I thought I was moving better today, and my boom was smaller, but I finished in almost the same time as yesterday. Kept my place in F50 (2nd) for a kerchief (many colors to choose from; I choose a soft med blue). Meet director Faye Doria also told all the winners to take gallons of water as they had a LOT left over. I'm very tired now, but my legs felt strong out there, even though I still don't move as fast as I'd like in the woods. | ||
| Note | |
| Day 2 map
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GreenY Day 2 - Splits | ||
Saturday Sep 29 | ||
| Event: Boulder Dash 2007 | ||
| Orienteering race (Green Y) 1:37:49 [4]*** 4.35 km (22:29 / km) +65m 20:55 / km | |
| spiked:8/12c shoes: Jala Jukola Spider 6 new | ||
| Day 1 of the Boulder Dash at Nottingcook Forest in Bow, NH.
I started out a bit fast since there was a trail half-way to # 1, but then proceeded to go on a "bearing" towards the control. I knew if I hit the streambed (all the water features were much drier than mapped) I went too far--I ended up at a rootstock control (someone else's) 70 m uphill from my control and had to pick my way down over rocky ground. # 2 and 3 went well, then I blew # 4, circling around it and wasting 11 minutes until I got my act together. By this point I realized that I was sloppy on bearings, always drifting off to the right (still didn't do them properly, until Sunday, but I had more features to read the rest of the course). A number of controls were in very detailed areas, but only a few of the control circles were cut. I would have liked to have been able to read more information in the area near the control. After # 4 I did better with minor detours on # 7 and # 9 (right distance, wrong direction). All in all I figured about 15 minutes of errors. Second F50 behind Sandy F, who didn't have fun with # 10 (another one where I would have liked the control circle to be cut. (Tracey O. apparently didn't run this weekend, though I saw her at the meet site both days.) Gorgeous day, slightly warm (upper 60's) and sunny; thickish woods but interesting, detailed terrain. | ||
GreenY Day 1 - Splits | ||
Friday Sep 28 | ||
| Exerc. Class 1:00:00 [3] | |
| shoes: Asic Gel GT2110 8.5D | ||
| Step-it-up class at the Y. Started with 2 risers again. Usually when she gets to the step-lunges (about 20-25 minutes in) I take out a set of risers, but today she included them earlier. I left 2 risers in until about 25 minutes into the class (when I was tired!).
Those lunges could be a very useful preparation for the sprint at Lehigh next spring... (assuming it goes as scheduled). We did multiple reps of 2 lunges and 6 lunges, but we've done other variations too, including side lunges, moving around the step. I could just go on and on until I fall down... | ||
| Strength 12:00 [1] | |
| Fitlinxx machines at the Y (except for the 2 that bother my knees; I'll substitute the knee dips and leg lifts, when I think of doing them).
Plus 12 reps on the pull-down machine, still @ 50 lbs. I think I can go up to the next increment (56.5 lbs) next time. | ||
Wednesday Sep 26 | ||
| Exerc. Class 55:00 [2] | |
| In Chatham. Only 5 class members today so we got to "choose" what we were going to do, which ended up being what she usually does on Mondays anyway (10-10-10 step/aerobics/strength). She's only been doing this for 21 years. :-)
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Tuesday Sep 25 | ||
| Note | |
| No exercise -- house (well) repair day. Okay, maybe a few minutes dragging branches down to the brush pile...
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Monday Sep 24 | ||
| Exerc. Class 55:00 [1] | |
| In Chatham. Good workout, and I didn't feel too tired from the weekend. The stepping we did was more strength/specialized than up-down-up-down patterns. Felt great to stretch.
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