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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending May 9, 2010:

activity # timemileskm+mload
  Orienteering2 2:23:10 5.34(26:47) 8.6(16:39) 24019 /23c82%572.7
  Exerc. Class2 1:50:00110.0
  Pilates class2 1:45:00105.0
  Running (dirt)1 50:43 3.51(14:27) 5.65(8:59) 84178.8
  Hiking1 35:00 1.82(19:14) 2.93(11:57) 9471.9
  Total8 7:23:53 10.67 17.18 41819 /23c82%1038.3
averages - sleep:7.3

» now

Sunday May 9, 2010 #

9 AM

Orienteering race (Green long) 1:41:31 [4] *** 5.5 km (18:27 / km) +140m 16:22 / km
spiked:9/13c shoes: Jala Jukola Spider 6 #2

'Twould be nice to have more weekends where I have two (mostly) clean runs. This wasn't one of them.

Messed up to 1. Thought I was attacking from the spur due south; I even stopped before crossing the swamp to be sure I was going up the right reentrant. I was having a bit of trouble visualizing where things were going up, partly because the circle was obscuring contour lines...I think I walked right by it, perhaps a 1/2 contour too low (and didn't see the bag), and then checked a few other knolls in the area before heading back to the swamp to reattack. About a 6 min error.

Good to 2--straight route; kept track of features including the fact that I needed to go up a contour near the end to the form-line spur. 3 was a short leg. A bit sloppy on the route to 4, getting confused by some of the stone walls. Went beyond it rather than hugging the green which took you right to it.

Good route/attack to 5, except when I got in the circle; misread the hills at the top of the swamp (again, cutting the circle for the route in would have helped me) but corrected on the large boulder to the SSE. 3-4 min lost here.

Good route to 6, though a little slow (slower than Mary Jo); did well on the "long" leg to 7; hit mountain bike trail to 8. Out to MB trail to 9, but cut across reentrant to where MB trail loops back; around the bend, then cut down to run along the edge of the reentrants and counted them off. Score!

10 was my biggest error; I didn't want to climb straight up and intended to loop around/contour around the right (E) side but as I was passing a contour or two below the correct reentrant I looked up, wondered if that's where my control was, but didn't check because things in the flat area didn't look right to me. So I wandered in the rock NW of the control until going N to the trail to relocate, which I did successfully. But I lost ~9 minutes on this leg.

Clean the rest of the way in, though I was getting tired near the end. But not as tired as I thought I'd be! Climb was a bit less than typical for a 5.5 km green (which was just fine with me).

FR = 7.02 km

Also, walk to start 5 min from bus drop off to assembly area, 6 min from assembly area/finish to start.

Excellent meet by WCOC and the US Team! Thanks to all involved.

Saturday May 8, 2010 #

10 AM

Orienteering race (Green Y Middle) 41:39 [4] *** 3.1 km (13:26 / km) +100m 11:34 / km
spiked:10/10c slept:7.0 shoes: Jala Jukola Spider 6 #3

Running F50 at the WCOC meet (distance training for Billygoat, two weeks away). Found them all without much problem (if I wasn't right on the line to them, I was in the circle, tho on 3 I was high but realized it). I took extra special care in the loop from 5-8 because I've had trouble in this area before at WCOC local meets. Those parallel rocky ridges can be tricky. I went slow enough where I had to, to keep track of where I was.

Oh, except for leaving #2, where I misread the line entering and thought I needed to turn left instead of right... probably (I hope, anyway) less than a minute lost on the "there and back again" detour.

[Edit: No, it was more like 1.:45 of stupidity. D'oh!]

3rd/8? behind Peggy and Eileen.

FR=3.6 km (62m climb)

Friday May 7, 2010 #


Don't need to have a US Champs T-shirt.

Too many words?

I seem to have that same trouble with the fellow (in my club) who's doing the EMPO US Champs design too. For some reason I think I like a nice picture (think RMOC / RM1000day T-shirts by Libbie Ellis) better.

Thursday May 6, 2010 #

10 AM

Pilates class 55:00 [1]

Using bands.

Wednesday May 5, 2010 #

9 AM

Exerc. Class 55:00 [1]

In Chatham. Cooler than Monday, but still on the warm side, but all the windows were open.

I didn't get to run yesterday so plan to run/hike today. On the way home from grocery shopping, I had to detour because of a tree down in the road (the road I live on, ~4 miles away, so I know all the available detours), which was being taken care of but still blocking the road. Weather front came through quickly with some lightning and wind gusts which took down trees and branches that had missed the last similar storm. At least we didn't have 12-13" of rain, like Nashville a few days ago. I can't imagine what it must be like there.
1 PM

Running (dirt) 50:43 intensity: (24:07 @3) + (26:36 @4) 3.51 mi (14:27 / mi) +84m 13:27 / mi
slept:7.5 shoes: Trail NB 706 9D # 2

Went to Hand Hollow because I hadn't been there in awhile and wanted to run trails. First quarter mile or so is pretty flat so I considered that my warmup, but it wasn't easy, any of it (at least on the up, which is the first half +/-) -- thighs and knees felt tired.

Western part of conservation area. 1.68 mi / 26:36 on the up; 1.84 mi / 24:07 on the down which did the other half of two loops.
2 PM

Hiking hills 35:00 intensity: (16:32 @1) + (18:28 @3) 1.82 mi (19:14 / mi) +94m 16:34 / mi
shoes: Trail NB 706 9D # 2

Hiked up hill on east side of Hand Hollow to the pond, and back.

Discoveries today: purple trillium and jack-in-the-pulpit on trail near creek on HH-west, and some star flowers on HH-east. And a tick crawling up my leg as I drove away -- I took care of him quickly (a dog tick, I think; relatively large).

Tuesday May 4, 2010 #

10 AM

Pilates class 50:00 [1]

At the Y; started a bit late as some exercisers were chatting excessively (is that too harsh? ;-) ) at the beginning. Used weights. Only had trouble (as usual) with "corkscrew" move. Oh, and anything requiring I spend much time on my knees or propped sideways on arm or forearm (hurts rt shoulder -- bleh).
12 PM


Plan is to run outside if it doesn't storm, after I finish grocery shopping.

Monday May 3, 2010 #

9 AM

Exerc. Class 55:00 [1]

In Chatham. Felt good to stretch, but noticed slight but new soreness in back of left leg (where hamstring attaches to glutes? -- in any case, whatever is activated when you do an "arabesque"). Will have to watch so as not to overdo it this week.


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