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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Apr 30, 2011:

activity # timemileskm+mload
  Pilates class2 1:50:00110.0
  Exerc. Class2 1:50:00110.0
  Walking2 1:26:28 2.32 3.73 6586.5
  Orienteering2 1:23:14 4.17(19:57) 6.71(12:24) 17825 /28c89%359.5
  Fitness equipment2 1:15:09145.1
  Total9 7:44:51 6.49 10.45 24325 /28c89%811.1

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Saturday Apr 30, 2011 #

9 AM

Orienteering race 56:39 [4] *** 4.24 km (13:21 / km) +128m 11:36 / km
spiked:13/14c shoes: Jala Jukola Spider 6 #2

West Point Green Y (F50)

Happy with this race. Mentally prepared and only one control (9) I started looking too early because I was seeing more unmapped bare rock and cliffs than I expected; I did keep on going which was my intuition. Left this one slightly off line and had to double back on the way to 10. And I did check another control's code (Green X's boulder in the "escape chute" near the end) but I don't think it slowed me down at all.

Slow due to lots and lots of blueberry bushes (not yet leafed out).

Happy to be 2nd behind Peggy in F50, given the competition! About 9 minutes back.

An "A" effort
Straight line (climb) -- 3.5 (140)

Walking warm up/down 20:00 [1]
shoes: Jala Jukola Spider 6 #2

Walk to start (1.6 km) plus a bit of jogging around before start.
1 PM

Orienteering race 26:35 [5] *** 2.47 km (10:46 / km) +50m 9:46 / km
spiked:12/14c shoes: Jala Jukola Spider 6 #2

Orange/Brown/Green sprint at West Point. Not quite clean on some routes but found them all. Checked the Red/Blue control on the dot knoll SW of # 7 because I saw that flag first, but then looked over to the spur mine was on and got there okay. Careful to the next control, a cliff among cliffs. Thought 9 came up quickly but remembered to check the code there because it was the right feature.

Then I managed to misidentify the huge rocky clumps between 12 and 13 and went to the rocks near the OOB between 13 and 14 before heading down the hill to 13. Probably could have been 2-3 minutes faster, not chump change in the sprint. A "B".

Cumulatively still 2nd in F50, though Valerie had a faster time by a couple of minutes and was closing the gap. :-)

Straight line distance (climb) --2.1 km (70)

Friday Apr 29, 2011 #

10 AM


First lawn-mowing of the season (thanks to Glen for preparing the mower for use). Can't log exercise because I ride around on a lawn tractor (42" deck). ;-)

Wore my FR to see how far I "drove" today -- 4.14 miles (we have about an acre of lawn), in a bit over an hour.

Along with extra crocus sprouts to mow around (which were noted earlier, when they bloomed), I discovered a small grape hyacinth plant in a random place in the lawn! How do I relocate it -- how deep do I need to dig to move it, and should I wait until the bloom has passed? It's about 4" tall.

From Miscellaneous

Thursday Apr 28, 2011 #

10 AM

Pilates class 55:00 [1]

Used weights for some moves.

Avoided side planks and those strength moves where you go from elbow plank to full plank and back. Right shoulder would ache for days if I did them.
11 AM

Fitness equipment (elliptical) 35:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y

Tried a different program, 1:2 intervals. After warmup alternated 1 min at 30 resistance and 2 min at 20. Same "distance" as Tuesday.

Followed with some rowing, but display wouldn't display any numbers (just zeroes) so I don't know how long or how far. About 3-4 minutes, I think. Then 12 pulldowns, 62.5 lbs.

Wednesday Apr 27, 2011 #

9 AM

Exerc. Class 55:00 [1]

Very warm and humid. Good stepping and strength workout.

Tuesday Apr 26, 2011 #


It got hot today! 81 and mostly sunny now (4 pm), and a bit humid. Hope we don't get the threatened thunderstorms.
10 AM

Pilates class 55:00 [1]

Yay--Mary's back (and tan from Florida's sun).

We used bands. The Y needs to invest in some new ones; most of the low/medium stiffness ones are falling apart, though there are plenty of high stiffness ones (which I had to use today).
11 AM

Fitness equipment (elliptical) 35:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y

5 minutes on P3/L3 and then switched to level 2 because 3 was too hard on my legs. HR measurement wasn't working on the machine I used today. Approximately 1.75 mi.

Fitness equipment (erging) 5:09 [1]

1000m with hands farther apart (towards ends of handles) than previously, and thus a bit 'faster'.

2x12 adductors; 1x12 pulldowns

Monday Apr 25, 2011 #

9 AM

Exerc. Class 55:00 [1]

In Chatham. No stepping today bu we did enough leg work anyway. Good stretching afterward.

Sunday Apr 24, 2011 #


QuickRoutes for yesterday's courses --


Middle 2
2 PM

Walking (woods trails) 1:06:28 [1] 2.32 mi (28:40 / mi) +65m 26:22 / mi
shoes: Trail NB 706 9D # 1

Just to get the kinks out from yesterday's runs. Explored a small nature preserve I'd been to once, near the Martin Van Buren home, Lindenwald. Some large tree specimens and pine plantation areas, but mostly thickets of honeysuckle and areas of multiflora rose. You certainly didn't want to explore off trails much.

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