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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Jun 27, 2011:

activity # timemileskm+mload
  Orienteering3 4:17:28 9.21(27:58) 14.82(17:22) 50321 /24c87%904.3
  Pilates class2 1:50:00110.0
  Fitness equipment2 1:20:00200.0
  Exerc. Class1 55:0055.0
  Walking1 18:45 0.84(22:18) 1.35(13:51) 6018.8
  Total8 8:41:13 10.05 16.17 56321 /24c87%1288.1

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Monday Jun 27, 2011 #

Note

On the way east to visit Glen's mom we stopped at the Allegheny Portage R.R. national historic site and at Horseshoe Curve west of Altoona, PA. Hiked trails at APRRNHS to view a skew arch bridge built to carry a roadway (turnpike) over the train. Stones were laid without mortar and the angle of the bridge to the arch was skewed, not 90 degree angles. Very large, sturdy stone building at the summit (your tax dollars at work thanks to former Rep. John Murtha) to house historical exhibits about the portage railroad which was in use from about 1834-1854, until the PRR built the track over the Allegheny Mtns at Horseshoe Curve.

Sunday Jun 26, 2011 #

9 AM

Walking warm up/down 18:45 [1] 1.35 km (13:51 / km) +60m 11:21 / km
shoes: Jala Jukola Spider 6 #3

Walk / jog to the start, day 2, advertised as 1.6 km. I forgot to start my watch until after I left the field near parking; and forgot to stop it when we reached the start...

Lovely weather; low 70s, partly sunny, and not as humid as Saturday.

Orienteering race 1:36:04 [4] *** 5.7 km (16:51 / km) +150m 14:54 / km
shoes: Jala Jukola Spider 6 #3

Day 2, F50, finished 2nd/6 on the day and 2nd of 8 for the weekend. Prizes were stained glass (different sizes depending on your finish place, and uniquely different ones for the M/F 21 classes) control marker suncatchers, made by Loretta Opila of WPOC!! Very nice.

Had more trouble than I should have on some of the legs, and better route choices on one or two would have helped. New Moscompass capsule on my thumb compass will take a bit of getting used to. (The old one developed a bubble that wasn't going away -- guess it had had enough of my abuse. Next time I fly the liquid would probably all get forced out of it!)

Slipped on a wet stick on the way to 1 as I contoured around to the control. Climb to 2 -- I hit the road near the clearing and then cut the corner near the road junctions but apparently had an incorrect bearing because I hit the trail east of (above) the control instead of the reentrant, and then had to verify where I was on the trail before heading to it...

4-5 I should have dropped to the road north and then angled in. But I didn't; I contoured across the hill (light green, not white woods) and hit the distinct veg boundary SE of 4. Took too long to traverse the woods, and I could have been at least 3-4 minutes faster, I think, taking the road.

Took the trails around to the right to 6, and I thought I executed the leg pretty well. Took trails around to the right to 7 which may have been too much out of the way. I attacked off the trail junction so traversed a bit of white woods -- which were actually quite open! -- but then futzed around with an unmapped rootstock before finding the one with the flag.

9-10 I went back to the major trail and looped around from the right, though I stayed on the trail too long before angling up to the control. No problems from there on in.

Ended up 2nd instead of 3rd -- Patty L. said she confused the 6 and the 9 on the way to 6 and lost a lot of time...

FR = 7.48 km, 233m climb

Saturday Jun 25, 2011 #

10 AM

Orienteering race 1:38:37 [4] *** 5.9 km (16:43 / km) +240m 13:53 / km
spiked:13/16c shoes: Jala Jukola Spider 6 #2

Day 1, F50, finished 3rd/8 behind Patty L. and Kathleen L. Weather was low 70s and humid, so my glasses fogged up and were useless by the time I did the climb up and over to 7 (which was dumb in itself). Length and climb listed above are as advertised.

Might have had more trouble at 9 if I hadn't seen Peggy crossing the hillside going for it, but I was headed in the right direction and pretty confident of where I was but was a bit low and feeling uncertain. After 9 I headed in the direction of 11 and was most of the way there (fighting through the "light green" at the top of the reentrant) when I realized I needed to go to 10 and headed west, hitting the trail that I should have used in the first place near the rough-open field. Ugh.

FR = 7.77 km, climb 332m reported by AP/FR, so maybe I did a bit more than I should have (e.g., 6-7, where I basically went straight, hoping for white woods on the east side of the hill).

Friday Jun 24, 2011 #

4 PM

Orienteering (model) 1:02:47 [2] *** 2.0 mi (31:23 / mi) +113m 26:42 / mi
spiked:8/8c shoes: Trail NB 706 9D # 2

Model map at Keystone. Wanted to see the mapping style and vegetation thickness. Scratchy vines in the green (esp. medium green), and poison ivy. Good thing I won a tube of Zanfel at the REgaine earlier in the month--we'll have to give it a try.

Lots of rootstocks mapped. Probably not very useful for navigation, but we'll see.

8 hours of travel incuding several stops. Traffic level wasn't bad.

Thursday Jun 23, 2011 #

10 AM

Pilates class 55:00 [1]

Weights today. A lot of back work, which I'm still feeling (and stretching).
11 AM

Fitness equipment (elliptical) 40:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y

Cardio program, which takes the resistance up to 40(!) -- alternating incline 4@40 and incline 8@25. Managed to do most of the intervals at 40 til the last 5 minutes where I edged down to 35.
Machine distance 1.76mi

Wednesday Jun 22, 2011 #

9 AM

Exerc. Class 55:00 [1]

Los of stepping--nice workout. Hips still tight from pilates. Warm and humid, so the wood floor was a bit sticky.

Tuesday Jun 21, 2011 #

10 AM

Pilates class 55:00 [1]

A small class (relatively; about 20-25), so we were able to use the rings. Always good for the hips.

Equipment breakage means there are shortages of some things (rings; bands); Y budget doesn't allow for replacement currently (capital repairs come first...).
11 AM

Fitness equipment (elliptical) 40:00 [3]
shoes: Saucony Shadow 6000 8.5 #4-Y

Had it set on hill interval program, level 3 with resistance at 25 and incline switching between 6 and 14. Reported distance was 1.82 mi. Tried to keep heart rate above 120 but it dropped on a couple of the 'steeper' intervals.

2 x 12 RDL with 18lb bar for hamstrings (this was after we had done lunges in Pilates, too)

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