Training Log Archive: JanetT

Trail run at Kennedy Park in Lenox MA. Figured about 1 hr 15 min or thereabouts was a good target, given that I orienteered almost for 2 last Sunday. Gorgeous weather, ~80 and low humidity (plus shade in the woods).

From Track jpg files

Map snippet from Yokun Ridge trail map.

At the Y, using the ball and weights (I used light 4-lb'ers). My right shoulder needs a break (had to resort to vit I today) -- of course I shouldn't do weight stuff 4 days in a row, either.

Followed by 2 x 12 @ 70lbs on the thigh adductor machine.

First mile uphill (Syring and Albany Tpk roads). Second half split 20 seconds faster than first half.

In Chatham.

At the Y, using Therabands. I took it easy on some, esp. upper body, since I had just done strength work at the exercise class yesterday. More focus on abs and core and less on legs today (vs. last week).

Hiked on treadmill using the "aerobics" program which increased and decreased incline (varying from 3-6% the first two times through, and 4-8 on the last one), 40 minutes. Followed by 5 min cooldown at 1%).

In Chatham. Could feel muscles in my legs from yesterday's woods workout, a good feeling.

CNYO event at Klondike State Forest near West Amboy, NY, using modified courses from last year's NAOC event there. Courses offered were short-easy (white-yellow level), medium-intermediate (orange level), long-difficult (green level), and extra long (which added the medium course to the long). I opted for the long, figuring 6.8 km would be a good distance 1) as training for the upcoming Ultralong champs and Lowlander (alternate event to the Hudson Highlander) and 2) because I haven't done much "long" training lately.

Enjoyable woods, nice running temp (mid 60s and overcast), and excellent course... except for the somewhat mishung control at #3 which caused me several moments' pause (about 1:30, actually -- the person who set it had a slightly different center-of-the-circle and no clue sheet; flag was somewhat hidden on a rootstock rather than at the edge of a swamp 20m south). #4 was my own error as I circled around a bit slightly west of the control site, losing about 7-8 minutes as I relocated from 2 different trails.

After some mistakes on yesterday's training course my focus today was on keeping track of good compass. I started out really well, going straight to the first control. Used contours as well to 2 and 3, then missed a bit on 4. Compassed well from trail on 5. A little off 7-8; didn't leave 8 in direction I planned (distracted by other runners; I was also getting tired at this point with almost half the course still to go). Was a little right of line to 10 so I hestated 30m short of the control. Good compassing to 14 as well, though I got off to the right to 15. I need to keep working on this skill but am happy with the ones I got right today.

Added info: FR measured 8.9 km.

My course and route:

From Track jpg files