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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Apr 4, 2011:

activity # timemileskm+mload
  Orienteering2 2:08:44 5.78(22:17) 9.3(13:51) 29030c514.9
  Pilates class2 1:50:00110.0
  Exerc. Class2 1:50:00110.0
  Walking2 1:35:06 6.1(15:35) 9.82(9:41) 110255.2
  Fitness equipment2 50:0090.0
  Total9 8:13:50 11.88 19.12 40030c1080.1
averages - sleep:7

» now

Monday Apr 4, 2011 #

9 AM

Exerc. Class 55:00 [1]

In Chatham. Did a plank, and shoulder aches more than usual; perhaps from the fall I took on Saturday. Time for more pull-downs and erging?

Sunday Apr 3, 2011 #

10 AM

Orienteering race (Brown middle) 46:17 [4] *** 3.5 km (13:13 / km) +100m 11:34 / km
17c slept:6.0 shoes: Jala Jukola Spider 6 #2

Another decent race, with only a few controls where I wasn't quite on line; but I was never confused. Took the time to slow down or even stop at trail junctions (there were a LOT of trails) to be sure I was going the right way. Second F55 again.

Added FR track; FR data -- 4.432 km, 55m climb

Tons of trails and light green on the way to 1; I bobbled my attack point a little (trail bend; there were unmapped trails and junctions) but recovered quickly for little time lost. Other runners were leaving the same way I approached, which was from the reentrant just NW. I didn't talk to Natalia, but this control was where she lost the most time (8:33 vs my 3:31 which should have been closer to 3:00; fastest split was 2:23).

4th of 24+ on Brown. I like ending weekends with two good/consistent days of navigation.

EDIT--added track to OCIN's Route Gadget

Saturday Apr 2, 2011 #

11 AM

Orienteering race (Brown ultra-long) 1:22:27 [4] *** 5.8 km (14:13 / km) +190m 12:13 / km
13c slept:8.0 shoes: Jala Jukola Spider 6 #2

Managed a mostly clean run despite the worry of Sharon starting 2 minutes behind me; she caught me before 3 and was mostly within sight through 6. I was happy to navigate the rest of the course mostly alone -- no major distractions. Probably could have been 2 minutes faster but not much more than that.

2nd F55! No one could catch Natalia (2nd on Br-UL at 63 min behind a recuperating BorisGr who was 'taking it easy;); Sharon did 74. Overall, 9th of 21 finishers in a tough crowd.

FR data -- 7.38 km, 137m climb

What worked:
--reading the contours and not paying too much attention to the trails for the most part
--mental prep before the start
--reminding myself to check compass more often
--making sure I kept up with the "what am I going to see" rather than "where's THAT on the map?"

Fell over remnants of fence heading to 6 (tripped myself; I picked one foot up and over wire, but the other one decided to get caught which I didn't expect) and landed on right hip and arm/shoulder, and tore a gash in my tights -- need to fix. Hope no one was blinded by the bright white exposed skin. :-)

On my leg 3-4, the control that some had trouble with (121 rootstock to 135, NW end of shallow ditch, which was also on the Green course), I saw Sharon leaving 3 and heading straight east (on compass?), and I'd already had enough of the medium green (honeysuckle) at that point, so I swung a bit right of the line to skirt the med green and used the gully-to-ditch south of the line as my linear feature and the boulder SW as my attack point, and had no trouble. Sharon punched 135 just ahead of me.

To #5, I never saw the ruined fence, but was fortunate there were a bunch of others in the area, though I think I was okay on compass here.

We both took the powerline and road around 6-7 but I never saw Sharon again after she entered the woods there, by now a good 30 meters ahead.

EDIT--added track to OCIN's Route Gadget (but I messed up aligning GPS track to 2; drawn track is closer to actual)

Friday Apr 1, 2011 #

8 PM


Well, even though we missed today's race (morning plane cancelled on Thursday--perhaps they didn't want a crew potentially stranded in Albany of all places???), we made it to Ohio and our motel. Some rain/Tstorms tonight--hope that's all cleared up by tomorrow.

We had barely an inch of snow on the ground when we left home (and that was quickly melting); Albany had even less. Foolish weather forecasters!

Thursday Mar 31, 2011 #

10 AM

Pilates class 55:00 [1]

No tools except weights for triceps and to add weight for shoulder bridges.
11 AM

Walking (treadmill) 30:07 [2] 2.0 mi (15:03 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

Started at incline of 0.5% and upped it to 1% after about a third of a mile. Kept speed on 4 mph.

Fitness equipment (erging) 10:00 [1]
shoes: Saucony Shadow 6000 8.5 #4-Y

1760 m . Had to find the playback to get distance, which I had to add up from the following data --
02:00 - 326m - 3:03.7/500 avg pace
04:00 - 357m - 247.7
06:00 - 361m - 246.1
08:00 - 360m - 246.6
10:00 - 356m - 240.5

Followed by adductors and pull-downs. Forgot to stretch legs. Shoulder is a bit achy from attempting a side plank for a few seconds (and a couple full planks). Grrr.

Wednesday Mar 30, 2011 #

9 AM

Exerc. Class 55:00 [1]

In Chatham. Beautiful sunny day.
3 PM

Walking 1:04:59 [3] 4.1 mi (15:51 / mi) +110m 14:38 / mi
shoes: Saucony Shadow 6000 8.5 # 3

"South block" clockwise. Temp in the low 50s and mostly sunny -- thought I'd better get out and enjoy it. :-)

Tuesday Mar 29, 2011 #

10 AM

Pilates class 55:00 [1]

Using bands today. Hard to do the full planks, but I did them. Take that, shoulder.
11 AM

Fitness equipment (elliptical) 40:00 [2]
shoes: Saucony Shadow 6000 8.5 # 3

Program 1, level 2. Equivalent of 2.34 miles; max HR noted was 132.

Afterward, adductors and pull downs. And I remembered to stretch.

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