Training Log Archive: JanetT

Checking control sites for EMPO local meet on 10/22 at Colonie Mohawk River Park.

fpb is course designer; we'll be at the A-meet near Boston.

Cloudy, upper 50's and breezy, but otherwise pretty nice. Wet underfoot.

Using bands today. I managed to grab a pieced together medium-strength one. New bands have arrived but need to be cut into usable lengths. :-)

Hill interval, level 4 this time (alternates intensity 14 resistance 30 with i-6/r-25 at 2 minute intervals). MHR around 124. "Distance" 1.49 mi

Also 2x12 adductors at 70 lb., 10 pulldowns at 68.75 lbs

A lot of leg/stepping. Left knee has been bothering me since Monday, just slightly (enough to alter some of the stepping, but no big deal otherwise). Back to the adductor machine tomorrow to make sure to strengthen the inner thigh muscles to match the outer thigh strength.

C • colors 9

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