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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending May 3, 2008:

activity # timemileskm+mload
  Orienteering2 3:30:58 7.48(28:13) 12.03(17:32) 38037 /43c86%690.2
  Exerc. Class2 1:50:00110.0
  Walking2 1:05:27 4.41(14:50) 7.1(9:13)160.4
  Strength1 7:007.0
  Total6 6:33:25 11.89 19.13 38037 /43c86%967.6

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Saturday May 3, 2008 #

Orienteering race 1:14:26 [3] *** 3.03 km (24:34 / km) +120m 20:30 / km
spiked:8/10c shoes: Jala Jukola Spider 6 #2

Brown middle-distance course on Black Cap Mountain (part of Bull Pond map area; south of Bull Pond). Perhaps a bit on the long side as most of the times were around an hour or more. Had trouble on 3 (unsure where the reentrants were among all the large rocky hills and unmapped trails) and 7 (tried to be careful but ended up below the large cliff I should have been above and had to climb), plus could probably have been faster on a more direct/level route to 2 (I ran the road which dropped and then climbed a few contours).

Estimated about 11-12 minutes of error without which I would have been nearer the top of the women on Brown; as it is I was 4th after some 65 year olds. :-/ First F55.

Nice course and accurately hung controls -- Great job, WP!

Orienteering race (sprint) 28:39 [5] *** 2.5 km (11:28 / km) +60m 10:14 / km
spiked:15/16c shoes: VJ Falcon - size 6

Or/Br/Gr sprint at Camp Natural Bridge. Sloppy leaving 11 so checked another control on my way to 12, but otherwise had a good run. Fun sprint with a mix of woods and open running around barracks and other buildings. 1st F55; not sure of my placement among all the women.


From the results, it looks like I'm 13th on Brown; and 10th female on the O/B/G sprint.

Friday May 2, 2008 #

Walking (treadmill) 29:30 [3] 2.01 mi (14:41 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

At the Y (had to get up there at least once this week, plus it was cold and damp outside). Set the "climb" at 1.0 and switched back and forth between that and 1.5, with speed set on 4.1 mph. Older guy next to me alternated between walking at 4.8 mph(!) and running at 6.0.

Walking warm up/down (treadmill) 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Strength 7:00 [1]
shoes: Saucony Shadow 6000 8.5 # 3

6 Fitlinxx machines, plus 10 pulldowns at 62.5 lbs. Tried the leg extension machine set at a much lighter weight than I'd been using and it still bothered my knees. Didn't do that for long, and skipped the other two leg machines.

Thursday May 1, 2008 #

Walking 30:57 [2] 2.1 mi (14:44 / mi)
shoes: Saucony Shadow 6000 8.5 #2

After mowing the grass (riding mower doesn't count as exercise, just an exercise in boredom with 1.5 hours of lawn to cut), I ran out of time to go for a run, so did a walk instead. First mile (14:45) was 0.2mi uphill then the rest generally downhill, second 1.1 was mostly uphill then the last 0.2mi downhill (16:11).

Wednesday Apr 30, 2008 #

Exerc. Class 55:00 [1]

Aerobics felt a smidge more intense today. :-) And I upped the weight for arms to 13 and 8 (10 and 5 plus 3-pounders; they don't have 2-pounders or 12 pounders so I had to make the bigger jump). I'll feel this tomorrow.

Will ice knees more than once a day; it seems to help a little.

Tuesday Apr 29, 2008 #


Helping at Library book sale book organization session. Expect to be on my feet all afternoon, so I iced my knees at lunchtime.

Monday Apr 28, 2008 #

Exerc. Class 55:00 [1]

In Chatham. Another strength and stretching session, with a little bit of gentle aerobics. Still avoiding the step. :(


Ten or so minutes of PT exercises (from a few years back when I had PT on a knee), followed by icing. Hope it helps.

Sunday Apr 27, 2008 #

Orienteering race 1:47:53 [3] *** 6.5 km (16:36 / km) +200m 14:23 / km
spiked:14/17c shoes: Jala Jukola Spider 6 #2

Red course at Macedonia Brook (Peter Goodwin's last stand, before he retires from Kent). Red courses that are 6.5 km and less are doable for me and good training, and the climb was reasonable. Relatively straightforward controls for the first 6, then more skill was needed for a few others (though there were still trail options for a few).

Biggest mistake was on the penultimate control near the top of the mountain, where I miscalculated where I was on the hillside as I contoured around. I stopped about 35-40 m from the control (when I thought I had gone far enough), but it wasn't visible from where I stood (it was just over a rise from me) when I spotted a bag which I thought was in the right direction and chased it... turns out it was on a trail junction! (not a charcoal platform), about 60 meters from the control but farther away than I had been when I spotted it. Then I managed to misread the trails and went a short ways down the wrong one before I double-checked my compass and U turned back to the control. About 4-4:30 lost there. Other non-spikes were my attempted-then-aborted stream crossing to no. 1 (I found the control okay though) and no. 10 where I was bumbling around in the barberry and just needed to go a little farther...

Beautiful day, mid 50's and overcast enough to keep the temperature just right. Nice course by Peter that gave us more gradual climbs than are typical from this start location--thanks!


Forgot to note that my Forerunner measured 7.67 km. My error at 16 cost me over 5 minutes and I ended up 150 m away from the control, not 60 (I was 50 m away when I went and chased the bag).

AOWN: A little too close - had an attached tick when I got home; needed help with removal as he was on my back side and hard to see/reach. Good thing I had a willing assistant!


My track from the FR and screen-captured from the OGPS program.

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