Training Log Archive: JanetTIn the 7 days ending Oct 22, 2018:
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Monday Oct 22, 2018 #
Yoga 50:00 [1]
Stability and warmth (ayuraveda). Skipped/modified the down dogs.
Sunday Oct 21, 2018 #
9 AM
Walk/Jog warm up/down 8:23 0.84 km (10:01 / km) +10m 9:26 / km
ahr:120 max:136 shoes: 2017 Inov8 ArcticClaw 300
To start of the Long at Bishop Lake near Brighton, MI. Forgot to start my watch at start of trail, so another 150-200m not included.
Plus a jog back to the only portajohn which was ~120m back the road, and back to start.
Plus a jog back to the only portajohn which was ~120m back the road, and back to start.
Orienteering race 1:24:14 **** 5.38 km (15:40 / km) +82m 14:34 / km
ahr:127 max:147 spiked:8/10c shoes: 2017 Inov8 ArcticClaw 300
Bishop Lake Long at US Nationals, brown A, 3.9kn/105m. Overcast and 35F.... I had enough warm clothes for running but couldn't make much sense of the map near 1 and 4 and spent the most time there. Leg to 8 I was refolding my 11x17" map so swung a bit off line; to 9 wasn't quite as planned so maybe not as efficient but track showed me going fairly straight so I'll take it. Popped out on road at the portajohn.
Exiting 9 I again wasn't efficient; should have headed NE to get on trail immediately but I angled farther NW. Just a bunch of errors. Well behind Janet (1st) and Linda who were near an hour. 3rd F65 (of 3). Probably near the bottom on Brown A.
Exiting 9 I again wasn't efficient; should have headed NE to get on trail immediately but I angled farther NW. Just a bunch of errors. Well behind Janet (1st) and Linda who were near an hour. 3rd F65 (of 3). Probably near the bottom on Brown A.
Saturday Oct 20, 2018 #
Note
For what it's worth (regarding pre-sanctioning discussion of having a two stage sprint for the champs), I think two with just a three hour break, in one day, is too tough on the body. I didn't feel ready to go for the second one, but I managed to finish it and not get hurt.
Total time for the two sprints was over 34 minutes, 1.5 times what I probably would have done on a standard single sprint.
Otherwise, it was a fine park for sprinting.
Total time for the two sprints was over 34 minutes, 1.5 times what I probably would have done on a standard single sprint.
Otherwise, it was a fine park for sprinting.
9 AM
Running (paved) warm up/down 5:35 0.64 km (8:40 / km) +4m 8:25 / km
ahr:131 max:142 shoes: 2017 Inov8 ArcticClaw 300
To start
Orienteering race 16:39 *** 1.82 km (9:10 / km) +4m 9:05 / km
ahr:117 max:161 spiked:9/10c shoes: 2017 Inov8 ArcticClaw 300
Sunny, low 40s. 1.5 km, 20m climb(?), on a 1:5000 map.
Sprint 1 of 2
Forgot to turn watch off at finish (Glen outsprinted me to the punch).
Happy with this one despite the fact that I run like a slug...witness my splits to the last control and finish run in compared to others on my course. ;-) No errors, just continuous flow. Took road around to 8 and cut in a bit early but saw the flag...I just had to get over/past a downed log to punch.
Surprised to find I was in 1st in F65...Janet F turned the wrong way after the second bridge (toward the other Brown course's control) so I got her by a small bit; Linda overran 7.
Sprint 1 of 2
Forgot to turn watch off at finish (Glen outsprinted me to the punch).
Happy with this one despite the fact that I run like a slug...witness my splits to the last control and finish run in compared to others on my course. ;-) No errors, just continuous flow. Took road around to 8 and cut in a bit early but saw the flag...I just had to get over/past a downed log to punch.
Surprised to find I was in 1st in F65...Janet F turned the wrong way after the second bridge (toward the other Brown course's control) so I got her by a small bit; Linda overran 7.
12 PM
Walk/Jog warm up/down 7:16 0.77 km (9:25 / km) +3m 9:13 / km
ahr:128 max:142 shoes: 2017 Inov8 ArcticClaw 300
To start 2
Orienteering race 20:49 *** 2.08 km (10:02 / km) +4m 9:56 / km
ahr:145 max:171 spiked:12/13c shoes: 2017 Inov8 ArcticClaw 300
Sprint 2, 1.8 km, 30m(?) climb. Sunny and slightly warmer than the earlier one, though the clouds were just starting to roll in from the front, and wind picked up some too.
No errors, though woods/downed trees were pushing me around to #7. Found it okay with assistance from other runners punching (not sure I would have seen it without them, but I *was* headed in the right direction.... Same penultimate and ultimate control...faster splits. Janet had a better run on this one and finished ahead overall, so, silver again. Linda MP'd #7.
10th on Brown A, as for the 1st sprint.
On the drive to Brighton (via Lansing, just to say we visited another state capitol) we had alternating sun, clouds, rain, rain mixed with snow, a short bit of small hail?, etc, etc. Nice dinner with my brother at the Brighton Bar and Grill on Main Street.
No errors, though woods/downed trees were pushing me around to #7. Found it okay with assistance from other runners punching (not sure I would have seen it without them, but I *was* headed in the right direction.... Same penultimate and ultimate control...faster splits. Janet had a better run on this one and finished ahead overall, so, silver again. Linda MP'd #7.
10th on Brown A, as for the 1st sprint.
On the drive to Brighton (via Lansing, just to say we visited another state capitol) we had alternating sun, clouds, rain, rain mixed with snow, a short bit of small hail?, etc, etc. Nice dinner with my brother at the Brighton Bar and Grill on Main Street.
Friday Oct 19, 2018 #
2 PM
Walk/Jog warm up/down 4:27 0.53 km (8:23 / km)
ahr:129 max:141 shoes: 2017 Inov8 ArcticClaw 300
To start
Orienteering race 39:21 3.46 km (11:22 / km) +30m 10:54 / km
ahr:135 max:154 spiked:10/11c shoes: 2017 Inov8 ArcticClaw 300
Middle Brown A at St Patricks Co Park+ starting and ending in IN but crossing into MI for the first 2 controls. 2.6 km/35m nominal. 1:10000 map, 2.5m contours (I think).
Overcast day turned to light showers as i jogged to the start, which only picked up as I ran. Temp about 50 felt colder with the rain.
Found everything right where I looked for it though i took a less than efficient route 9-10. Tripped and fell (again) heading into 7.... Hit the stream S of 10 in the middle of the steep sides and chose to run around on the right side, where there was a control.
12th overall on the course, almost 8 minutes back of Janet F., but 18 seconds ahead of Linda who said she had trouble on 4 and 6.
Overcast day turned to light showers as i jogged to the start, which only picked up as I ran. Temp about 50 felt colder with the rain.
Found everything right where I looked for it though i took a less than efficient route 9-10. Tripped and fell (again) heading into 7.... Hit the stream S of 10 in the middle of the steep sides and chose to run around on the right side, where there was a control.
12th overall on the course, almost 8 minutes back of Janet F., but 18 seconds ahead of Linda who said she had trouble on 4 and 6.
Wednesday Oct 17, 2018 #
12 PM
Note
Shoulder PT with more strengthening exercises again today
3 PM
Walk/Jog 37:24 [2] *
shoes: 2015 Altra LP2.0-9 lime
Jog/walk at Whitehall Parkway. Remembered my heart rate strap but forgot my Garmin watch, so no track. Probably only went half Glen's distance anyway. Did a hill interval (yes, just one) at the end...1:50 up, 1:15 down.
60F and breezy.
60F and breezy.
Tuesday Oct 16, 2018 #
Yoga (Vinyasa) 45:00 [1]
Avoiding down dogs
Plus PT for shoulder, with slightly heavier weights and bands today
Plus PT for shoulder, with slightly heavier weights and bands today