Training Log Archive: JanetTIn the 7 days ending Oct 29, 2011:
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Thursday Oct 27, 2011 #
10 AM
Pilates class 55:00 [1]
Another fine class; no tools though we did a bit of weights near the end. No tools usually means upper body (shoulders, side planking) torture so I know to watch out and do modifications.
Intervals followed, to be logged later.
Intervals followed, to be logged later.
11 AM
Running (treadmill) warm up/down 8:38 [3] 0.75 mi (11:31 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Running (track) intervals (indoor) 17:24 1.53 mi (11:20 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
4 x 3 laps (345m) fast and 4 x 2 laps (230m) walking (but I wasn't paying attention on the first slow segment and did an extra lap...); aiming for ~1:59 for the fast intervals.
1:57 / 3:11
1:59 / 2:09
2:00 / 2:07
1:58 / 2:03
I'll be working up to 5 repetitions and then 6 as the weeks go on now that the O season is winding down. There's snowshoe racing to prepare for!
1:57 / 3:11
1:59 / 2:09
2:00 / 2:07
1:58 / 2:03
I'll be working up to 5 repetitions and then 6 as the weeks go on now that the O season is winding down. There's snowshoe racing to prepare for!
Walking (indoor track) 8:01 [2] 0.5 mi (16:02 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Cool down.
Followed by 9 @ 68.75 lb pulldowns, and 2 x 12 @ 24 lbs RDL
Followed by 9 @ 68.75 lb pulldowns, and 2 x 12 @ 24 lbs RDL
6 PM
Note
Snow on the ground--at least an inch, not really sticking to the roads here (yet).
Tuesday Oct 25, 2011 #
10 AM
Pilates class 55:00 [1]
Using elastic bands (like Therabands). The Y got new medium-strength band material, and proceeded to cut a bunch of 2-3' segments! You cannot tie your legs together with such a short section (5' is better)--good thing they didn't cut it all at those lengths. I used one of the plentiful heavy-duty bands.
11 AM
Fitness equipment (elliptical) 45:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y
Hill interval level 3; 1.97 mile equivalent. 15 min alternating forward then backward then forward again.
2x12 adductors at 70lb, 9 pulldowns at 68.75lb (what I consider PT for knee and shoulder)
2x12 adductors at 70lb, 9 pulldowns at 68.75lb (what I consider PT for knee and shoulder)
Sunday Oct 23, 2011 #
9 AM
Walking (+ jog, to start) 15:00 [3]
shoes: Jala Jukola Spider 6 #3
From arena to start of Long race, Middlesex Fells near Winchester, MA
Temps in low to mid 50s and partly sunny
Temps in low to mid 50s and partly sunny
Orienteering (Brown long) 1:29:51 [4] *** 4.8 km (18:43 / km) +134m 16:26 / km
spiked:12/15c shoes: Jala Jukola Spider 6 #3
FR = 7.387 km
Another interesting day in the woods. Today's map has about as much green on it as yesterday's, but more trails. I was clean to #1, but off to the right to 2 when I thought I was going straight. Good to 3, long way around to the right on 4, hesitated a bit at trail to figure out to 5. Let myself get distracted on the way to 6 and lost contact; partly because I saw 3 watercourses/streams in the terrain instead of the one dotted-stream/linear marsh. I was even in the reentrant just S of the control*, at the edge of the circle, but couldn't see the proper hill due to a smaller hill & cliff in between which blocked the flag. Too much time spent relocating. Needed to slow down a bit on the approach.
Fine to 7, 8, and 9, then overran the trail to 10, arriving at the trail jct 100 meters or so beyond the one I wanted (going around the hill on the left -- in hindsight, going around on the right would have been a better plan. Good to 11 and 12, then dropped to the trail rather than staying high to the bridge at 13; I didn't realize it was the bridge we walked under from the bus drop-off to the arena. Okay from there in though slowed down on the uphills.
AP split analysis says I lost 18-19 minutes! That's really bad. But still good enough for 3rd overall in F55, 14.5 minutes behind Mary Jo and 25 behind Natalia D.
*I knew I was in the same reentrant twice because I saw the same relic in it -- an enamel-covered metal saucepan.
Another interesting day in the woods. Today's map has about as much green on it as yesterday's, but more trails. I was clean to #1, but off to the right to 2 when I thought I was going straight. Good to 3, long way around to the right on 4, hesitated a bit at trail to figure out to 5. Let myself get distracted on the way to 6 and lost contact; partly because I saw 3 watercourses/streams in the terrain instead of the one dotted-stream/linear marsh. I was even in the reentrant just S of the control*, at the edge of the circle, but couldn't see the proper hill due to a smaller hill & cliff in between which blocked the flag. Too much time spent relocating. Needed to slow down a bit on the approach.
Fine to 7, 8, and 9, then overran the trail to 10, arriving at the trail jct 100 meters or so beyond the one I wanted (going around the hill on the left -- in hindsight, going around on the right would have been a better plan. Good to 11 and 12, then dropped to the trail rather than staying high to the bridge at 13; I didn't realize it was the bridge we walked under from the bus drop-off to the arena. Okay from there in though slowed down on the uphills.
AP split analysis says I lost 18-19 minutes! That's really bad. But still good enough for 3rd overall in F55, 14.5 minutes behind Mary Jo and 25 behind Natalia D.
*I knew I was in the same reentrant twice because I saw the same relic in it -- an enamel-covered metal saucepan.
10 PM
Note
Review of QuickRoute shows that I attacked from the wrong trail junction to 6, and was on the wrong trail entirely to 9. I think I need to check my compass more, and slow down enough to read the map.