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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending May 17, 2008:

activity # timemileskm+mload
  Orienteering2 3:02:19 7.21(25:18) 11.6(15:43) 35030 /33c90%750.1
  Walking1 2:00:00120.0
  Exerc. Class2 1:50:00110.0
  Running (paved)1 36:50 3.03(12:09) 4.88(7:33)116.5
  Hiking1 8:00 0.28(28:33) 0.45(17:44) 358.0
  Total5 7:37:09 10.52 16.93 38530 /33c90%1104.6

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Saturday May 17, 2008 #

Orienteering race (middle) 31:15 [4] *** 2.1 km (14:53 / km) +75m 12:38 / km
spiked:10/10c shoes: Jala Jukola Spider 6 #2

Sedbergh School map, near Montebello, Quebec. Middle course 4 at Canadian NCOF (which were also team trials for the Canadian National O team), W55-64 category. Since I wasn't sure what to expect from the Canadian woods and since I'm running up (Green) next weekend I figured I'd take it easy and run my age group. Only two other women in it, versus 5 others in W45-54 (who I ran against in the sprint later on Saturday). 1st by 2 minutes, despite a sloppy attack on control 9. Second fastest time on the course (fastest was around 24 minutes posted by a Swedish M65).

The course was basically a loop around a pond, switching from one side of a trail to another through the first 7 controls, then a little hill climb near the end and a downhill finish (yeay!). Courses by Robbie Anderson.

Orienteering race (sprint) 20:51 [5] 1.9 km (10:58 / km) +85m 8:58 / km
shoes: Jala Jukola Spider 6 #2

Sprint, course 2, at the Sedbergh School. While the weather was sunny and comfortable (around 60) for the middle race, it clouded up and rained alternately heavy and light before the sprint started, plus it turned a little cooler. I had a late start and it was showering lightly so not bad conditions. Thank you to the person who sat at the finish line with no protection other than an umbrella!

Started a minute ahead of another W45, who caught and passed me on the 10 contour climb from controls 5-6 (where I bobbled a trail junction and went a short distance down the wrong trail). Kept her in sight for the next several controls (including a better approach from 8-9 because I had seen 9 on the leg to 4 in an open field and knew just where it was) but there was another hill climb to 10 where she was just stronger. Finished almost 2 minutes behind her, for second place in the category. Probably about 10th woman on course 2, so won't get many sprint points.

Awards are nice acrylic picture frames with a composite photo of tulips (from the Ottawa Tulip Festival, also this weekend) and other sights around the area including a clip of an O map. Thanks!

Hiking warm up/down 8:00 [1] 0.28 mi (28:33 / mi) +35m 20:34 / mi
shoes: Jala Jukola Spider 6 #2

To the start of the Middle race, down the road and up a hill. Blackflies were swarming but not biting too much, joined by some mosquitoes.

Friday May 16, 2008 #

Note

On the way to the Canadian National Capital O Fest, we left a day early to spend time in Montreal (where I'd never been; Glen had been in the area on business). Where did we go first? -- to the biggest natural area, of course, the park at Mont Royal. (We found out later we should have contacted the Charlows for an O map of the park that John had done. :-) ) Pictures may come later.

We walked on trails in the park (to the chalet viewpoint and back to the parking lot) for about an hour, and then several hours around the city, which made for a tired body at the end of the day. Ate at two fantastic restaurants, both of which I'd recommend -- Café St. Paul for luncheon/midi-déjeuner (the paninis were wonderful) on rue St-Paul near the Customs House; and the Jardin Nelson for crêpes on Place Jacques-Cartier, where we ate on the heated terrace. Both are in Old Montreal. I suspect there are a few other good restaurants there too. :-)

Walking 2:00:00 [1]

Though we walked longer than 2 hours, that's the approximate time at level 1, I'm estimating.

Wednesday May 14, 2008 #

Exerc. Class 55:00 [1]

In Chatham. A 5-5-5 workout today, and we did 3 longer planks (but still no longer than 30 seconds), mixing them up a little (one just leaning on forearms with hands together, one on forearms with palms down, and one where we dipped each knee below the opposite one, alternating -- that was tricky).

Going out for a run now...

Running (paved) hills 36:50 intensity: (30:50 @3) + (6:00 @4) 3.03 mi (12:09 / mi)
shoes: Saucony Shadow 6000 8.5 #1

66 to Pratt Road. Was going to run to the Bachus Rd. intersection but the road (dirt) was apparently being regraded (which made the footing tricky, thus good O training), and I decided to turn around when I saw the grader at the side of the road (worker apparently taking a break).

Pratt is an out-of-the-way back road that doesn't get plowed in the winter and normally I have no qualms about being on it alone, but a neighbor (female) has told me she doesn't go there by herself. I didn't want to deal with road workers, and anyway I probably would have been in their way.

Instead, I ran the steep hill (~ 0.2 mi) a second time.

Monday May 12, 2008 #

Exerc. Class 55:00 [1]

In Chatham. This session lasts two more weeks; I hope to be back to stepping by the time the next session starts. Knee is getting better by the day but I don't want to push it by restarting stepping too soon.

We're working up to 4 30-second planks; did 2 30-second planks and a 15-second one today. I could probably manage the four with no problem, but some of the other ladies are complaining (there are some 70-somethings in the group :-) ).

Sunday May 11, 2008 #

Orienteering race 2:10:13 [4] *** 7.6 km (17:08 / km) +190m 15:14 / km
spiked:20/23c shoes: Jala Jukola Spider 6 #2

Red course at WCOC's Ansonia Nature Center meet on Mother's Day. Green was less than 5 km, so I opted for the Red (to get in my long run for this week). Thanks to Peter Grollman and wife for the long-stem rose! And the great course, too. :-)

Would have done around 100 minutes (1 hour 40) with no errors. Unfortunately, control 3 was a doozy, a 410 m leg that I managed to turn into 1830 m! Biggest mistake was crossing a stream ("why isn't this on my map?") and going the wrong way (NNE instead of N) up the wrong hill. When things didn't match up I wandered a bit, then tried to relocate to a trail to the north (never found it; didn't go far enough), then to a trail to the east (didn't find that one either but found one that wasn't mapped which I took back towards the direction of start), and finally ended up back at where I crossed the stream, about 100 m from control 2. Did better this time, but wasted 25 minutes, just on this leg!

Smaller errors on 5 (but still lost about 4 minutes; mistook where I crossed the stream south of marsh and checked out the hill to the north) and 23 near the end (about 1 min.).

Leg 7-8 was a nice bland open hillside where I practiced keeping a bearing (it worked!), and there were a lot of control picking areas, which were fun.

Course map.

My track.

Note

Forgot to add: FR measured 10.16 km. :-) Guess I got my money's worth today.

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