Training Log Archive: JanetTIn the 7 days ending Mar 30, 2008:
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Sunday Mar 30, 2008 #
Event: NEOC Rocky Woods
Orienteering race 1:23:43 [4] *** 4.7 km (17:49 / km) +200m 14:41 / km
spiked:9/10c shoes: Jala Jukola Spider 6 #2
FR measured 5.53 covered distance. Again, no trouble finding the controls once in the circle, but actual route taking was sloppy, especially out of # 4 (trying to find a trail). May I be excused because of the 1:15000 map? :-) (I was wearing glasses, so I guess that's no excuse.)
Woods are thicker in many areas than the map shows, but map is almost 20 years old, too. Young pine trees in many places, some of which obscured the mapped trails.
For the most part, my left knee behaved better today, though it didn't particularly like stepping over the rocky ground in places. Where the footing was soft, however, or on the trails, it was fine. I hope that bodes well for next weekend, and I'm going to give it a break this week (no stepping!).
Woods are thicker in many areas than the map shows, but map is almost 20 years old, too. Young pine trees in many places, some of which obscured the mapped trails.
For the most part, my left knee behaved better today, though it didn't particularly like stepping over the rocky ground in places. Where the footing was soft, however, or on the trails, it was fine. I hope that bodes well for next weekend, and I'm going to give it a break this week (no stepping!).
Saturday Mar 29, 2008 #
Event: WCOC Trout Brook Valley
Orienteering race 1:55:00 [3] *** 7.2 km (15:58 / km) +290m 13:18 / km
spiked:14/15c shoes: Jala Jukola Spider 6 #2
WCOC's One-person relay (thanks, Pavi!) -- run a course with 5 controls, come back to the start and get second map, run 5 more controls, repeat.
I did the A-C-B variation. (Some people added a fourth 2.1 k loop with more climb, but this was quite enough for me.)
FR measured covered distance of 8.28km; SportTracks is very confused; I probably lost signal a lot. Bummer. Time estimated (what I remember after looking at my watch at the finish) because I apparently didn't turn the watch off then. Sheesh!
First two laps went well, then my left knee started hurting more, and I was getting tired, so I slowed down a lot. Orienteering was relatively straightforward because of all the stone walls and trails; I count my non-spike as one where I could have taken a better route, though I had no trouble actually finding it. There may be two or three others where the direct route (rather than my trail route) would have been a bit faster, too.
Fun day; lots of familiar faces.
I did the A-C-B variation. (Some people added a fourth 2.1 k loop with more climb, but this was quite enough for me.)
FR measured covered distance of 8.28km; SportTracks is very confused; I probably lost signal a lot. Bummer. Time estimated (what I remember after looking at my watch at the finish) because I apparently didn't turn the watch off then. Sheesh!
First two laps went well, then my left knee started hurting more, and I was getting tired, so I slowed down a lot. Orienteering was relatively straightforward because of all the stone walls and trails; I count my non-spike as one where I could have taken a better route, though I had no trouble actually finding it. There may be two or three others where the direct route (rather than my trail route) would have been a bit faster, too.
Fun day; lots of familiar faces.
Friday Mar 28, 2008 #
Fitness equipment warm up/down (elliptical) 6:03 [3]
shoes: Saucony Shadow 6000 8.5 # 3
"805 strides" (avg. of 134/min), 4 minutes forward, 2 back, to warm my knees up for running on the treadmill.
Skipped the step class this morning because of my knees. There's something about that step-up-then-put-weight-on-it that has really bothered my left knee since last Friday. And the other one can use a rest too.
Skipped the step class this morning because of my knees. There's something about that step-up-then-put-weight-on-it that has really bothered my left knee since last Friday. And the other one can use a rest too.
Running (treadmill) tempo 25:31 [4] 2.5 mi (10:12 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Tempo run. There were short spurts during this where it felt like it wasn't such a struggle, but they only lasted about 10 seconds or so (there was more than one, so I'm intrigued). Otherwise, it was hard.
I did have the slight distraction of the man on the treadmill next to me. He started at about my pace (warming up, I suppose), then ramped it up 1/2 mph (6 to 6.5), jumped off while the belt was still running to wipe off the sweat, jumped back on, ran this speed for a little while and bumped it up to 7 mph for a few minutes. I think he got off twice while the belt was moving (and got back on). Guess he didn't want to have to deal with ramping the speed back up if he hit the "pause" button...
I did have the slight distraction of the man on the treadmill next to me. He started at about my pace (warming up, I suppose), then ramped it up 1/2 mph (6 to 6.5), jumped off while the belt was still running to wipe off the sweat, jumped back on, ran this speed for a little while and bumped it up to 7 mph for a few minutes. I think he got off twice while the belt was moving (and got back on). Guess he didn't want to have to deal with ramping the speed back up if he hit the "pause" button...
Walking warm up/down (treadmill) 12:57 0.75 mi (17:16 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Cooling down; 7:55 for half a mile (3.8 mph pace) and 5:02 for another quarter (3 mph pace).
Strength 10:00 [1]
Most of the Fitlinxx circuit (except for one of the leg machines, after determining that the other two leg machines weren't being nice to my knees; I dropped the weight load but they still weren't happy). Plus 10 pull-downs at 62.5 lbs.
All followed by stretching (which I don't log separately).
All followed by stretching (which I don't log separately).
Wednesday Mar 26, 2008 #
Exerc. Class 55:00 [2]
Ex. class in Chatham.
Left knee still bothering me (started last Friday) upon lifting it and stepping on it, but I hope it goes away soon. I iced it after class today.
Left knee still bothering me (started last Friday) upon lifting it and stepping on it, but I hope it goes away soon. I iced it after class today.
Tuesday Mar 25, 2008 #
Running (treadmill) 11:15 [4] 1.0 mi (11:15 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Warmed up on the treadmill, 0.5 mi with it flat (5:40) and 0.5 mi on incline of 0.5 (briefly tweaked it up to 1.0 but didn't want to work that hard in the warm-up).
Running (track) intervals 19:02 1.78 mi (10:41 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Fast for 345m, recovery for 230 times 5:
1:58 / 1:38
2:00 / 1:42
2:01 / 1:49
2:02 / 1:52
2:01 / 1:54
Knees and right hip started whining but I told them to HTFU.
1:58 / 1:38
2:00 / 1:42
2:01 / 1:49
2:02 / 1:52
2:01 / 1:54
Knees and right hip started whining but I told them to HTFU.
Running (track) warm up/down 6:24 [3] 0.5 mi (12:48 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Walking warm up/down (indoor track) 7:06 [2] 0.5 mi (14:12 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Monday Mar 24, 2008 #
Exerc. Class 55:00 [2]
Class in Chatham in the morning.
Should have missed this class because I had a 9:00 appt., but I forgot about it until 25 minutes before the appt. (it's a 40 minutes trip to get there). Fortunately, they had a cancellation this afternoon so I'll make it today anyway.
Should have missed this class because I had a 9:00 appt., but I forgot about it until 25 minutes before the appt. (it's a 40 minutes trip to get there). Fortunately, they had a cancellation this afternoon so I'll make it today anyway.