Training Log Archive: JanetT

Event: EMPO - Wakpominee Scout Reservation
 

SL 6 km. Temp about 40 and clouding over; showers held off until control pickup time.

Red course (F21) at EMPO club champs, not for glory (there aren't enough of us to really have a competition, and most of the advanced women are 60+), but just to get my money's worth on the Wakpominee map since I've only been on it once, a Brown test-course prior to the US Champs in 2013. (And to get in training for the UltraLong O....) Janet F was on Red also.

Considering how hilly and rocky the terrain is I would have been happy with about 2 hours, but it was trickier than I thought and I missed a bit on a number of controls, requiring relocating. Glen started 10 minutes behind me and got to #3 (the one requiring a 12-contour climb) almost 7 minutes ahead. I missed it to the left, thinking I was looking for the marsh not a cliff. When I saw a pond I checked my descriptions and relocated.

A bit off at 4*, 6, 8, and stopped at the earlier boulder to 9, but fine from there in. Leftover Halloween candy at the refreshment table was appreciated. :-)

Nice course by Frank...we appreciate all your work!

*which I think was hung on the boulder near the edge of the circle, but which I eventually found at the same time as Janet F.

EDIT: After looking at the track, I count about 23-24 minutes of error, so 2:00 really was doable with a clean "race."

Red - Splits

Using weights, and body weight. Had to modify anything on knees, and there were a lot of things starting from that position....

Using bands. I stood for the "on hands and knees" things, which were mostly for back (good balance practice too).

Pulldowns (8) and extra stretching after.

At Ooms Conservation Area/Sutherland Pond while Glen ran.

65 and mostly cloudy.

One of the better photos I took at Ooms. More in the album (Fall color) at the link (click the photo or link underneath).

From Fall color (2014)

C • Nice photo 2

Icing my knee off and on. It was bothersome enough when it got light put this morning that I couldn't get back to sleep, so got up and made coffee.

No exercise class in Chatham this week but will attempt Pilates tomorrow (but stay off my knees!).

Map and route:

From Track jpg files

Brown X day 2, SL 3.9 km / 140m

A cooler day today, starting just below 50F and getting to the mid 50s with breeze picking up and clouds coming by later.

Painkillers taken, the knee/thigh felt better than yesterday at least, though definitely not healed. I don't think this one will bother me as long as my right knee when I had swelling under the kneecap. So I was able to move a little faster on the downhills, although I was still going a bit tentatively especially where there was noticeable rock.

Straight to number one, a large rock, then the long leg...I chose to go mostly over the hill taking a line that avoided any steep climb. I hit the yellow ride around the north shoulder of the hill, which was easy running down to the road. On the road I couldn't avoid the gravel so was carefully stepping so I wouldn't fall, maybe a bit slower than I normally would go. Found the trail just before the stream and climbed, attacking from where the trail kicked up a bit, but was 20-30m to the right after skirting several unmapped rootstocks/downed trees below the form-line reentrant. Exited to the NW to pick up the E-W stone wall around the vertical green lines, but then noticed someone running in the yellow ride...oh, I can use that! Nice features leading into the hill above the reentrant, and a number of folks headed to it from various directions helped too.

5-6 I contoured out to the road east of the water drop, then ran to the bend beyond the first stone wall and contoured over, staying below the rocky spur. Careful compass to 7 (again had folks going to it at the same time). No problem to 8, just slow. Fun course, and better design than yesterday, I thought.

Finished 4th in F60, 10 sec behind Sandy, but 3rd overall for the weekend. Prizes were: 1st--headbands with "Love the Lakes", 2nd--mini O flags, 3rd and best--apple cider donuts!! Both Glen and I were 3rd in our age groups, so we gave away a few of the dozen we had between us. :-)

Thanks to HVO, WCOC, and all the other volunteers this weekend! Good job on the weather, too.

walk to start day 2

Brown X Day 2 - Splits