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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Oct 9, 2011:

activity # timemileskm+mload
  Orienteering3 2:39:08 4.66 7.5 6424 /41c58%561.0
  Pilates class2 1:50:00110.0
  Exerc. Class2 1:50:00110.0
  Walking2 1:28:32 4.93(17:56) 7.94(11:09) 21177.1
  Fitness equipment2 1:05:00130.0
  Running (dirt)1 6:0012.0
  Total10 8:58:40 9.6 15.44 8524 /41c58%1100.0

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Sunday Oct 9, 2011 #

9 AM

Walking warm up/down 23:32 [2] 2.31 km (10:12 / km) +21m 9:45 / km
shoes: Jala Jukola Spider 6 #3

To day 2 (long course) start at Carp Ridge Eco-wellness Centre and the "Barrens"
Temp in upper 50s F and sunny -- warmed up quickly.

Orienteering race (long) 1:35:41 [3] ***** 4.6 km (20:48 / km) +27m 20:12 / km
spiked:11/14c shoes: Jala Jukola Spider 6 #3

Ottawa O Fest long, course 5 (shared with F45-54, M55-74).

Slow and careful were the words of the day, at least for me. Much more successful than last year (at least as far as errors, though it wasn't a clean race). Maybe 5-8 min of error (one 4 min relocation exercise) and a few off-bearing-but-recovered okay legs.

FR = 5.787 km, 27m climb (map data: 4.6 km, 75m climb)

2nd F55-64 (~7 min behind 1st), 5th of the women; 16th on the course. "Won" the weekend in my age group; the woman who beat me Sunday didn't run the sprint; she was 8 minutes back on Saturday. Got my choice of a short or tall engraved drinking glass and one of 3 flavors of Ritter Sport chocolate. :-)

Saturday Oct 8, 2011 #

11 AM

Running (dirt) warm up/down 6:00 [2]
shoes: Jala Jukola Spider 6 #3

Warm up jog from start to portapotties and back (start about 300m past).... Gorgeous day! Sunny and upper 60s or low 70s by start time.

Orienteering race (middle) 43:20 [4] *** 2.9 km (14:57 / km) +27m 14:17 / km
13c shoes: Jala Jukola Spider 6 #3

Middle course 5 on Hidden Meadows/Spreckley's Trails map west of Ottawa. Same map as middle course at COCs in Aug. 2010. I had a few small errors here and there, maybe a few minutes' worth.

EDIT: FR = 3.6 km

To 1, should have taken the trail around, which would have been faster. Straight was shorter, but I got pushed right and keyed off another control on a cliff before finding mine. Smaller trails were hard to see in the terrain. ~45s

After 5, should have headed straight out to the trail instead of angling and missing it by a little bit. ~1m

10-11, crossed the stream on a trail and then crossed the fenceline, when running farther up the trail would have been safer. Drifted a bit right. ~45s


Second of the women on the course (a minute back); 1st F55-64; 6th overall (course 5). Fastest was Peter Jones, UK, at just under 30 minutes.

4 PM

Orienteering race (sprint) 20:07 [5] *** +10m
ahr:1 spiked:13/14c shoes: Trail NB 706 9D # 2

Sprint course 2, closer in to Kanata west of Ontario (Beaverbrook map, 1:4000, 2m contours). Warmer than this morning; in the upper 70s. We found some shade to hang out in between races and were joined by Ali and Alex, then Hammer, Hans F, and some other young folk. Fun to listen to them; not much to add except when talking about interesting control locations and recalling some memorable ones on J-J's 200-control course at Pawtuckaway a few years ago. ;-)

Nice sprint course, part parkland and part woods/hills; not as many buildings as at last year's sprint.

Happy with my time; maybe could have been 1:00-1:30 faster or so. (ADDED:) Off-line to #5; saw #6 through the woods (they were only 40m apart), stopped to read the map and then realized the flag I saw off to my right was actually the one I wanted first. On the way to 1, wanted to go through a thin strip of white woods along the tennis court, near the beeline; turns out some of the white wasn't so passable and had to pick my way over rocks and around vegetation. May have been faster to just run around the whole blob, but I'm still not convinced.

FR = 2.227 km (and 2m climb, but the map shows more than that!)

Friday Oct 7, 2011 #

5 PM

Walking 1:05:00 [2] 3.5 mi (18:34 / mi)
shoes: Saucony Shadow 6000 #6 - H

Ottawa! Staying close to downtown; traffic was pretty horrendous so we decided to walk to Byward Market area to find some dinner. Had Mexican at Ahora on Dalhousie, where we'd eaten with my brother and sister-in-law last time up this way (2010?)--good food and good reviews. Maybe someplace different tomorrow. Time/distance are estimates and include both to and from dinner. Think we'll drive and park tomorrow.

Thursday Oct 6, 2011 #

10 AM

Pilates class 55:00 [1]

Using exercise balls. I like how I can do a roll-up with my feet up on the ball, with ease. I remember when I started taking this class and couldn't roll up with my feet flat on the ground.

Hips are tight, particularly the right one. Needs more stretching.
11 AM

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

Hill interval program, set at 40 minutes. At 35, however, the inside of my left knee started to complain, so I stopped to listen. :-)

8@68.75lb pulldowns.

Wednesday Oct 5, 2011 #

9 AM

Exerc. Class 55:00 [1]

Tuesday Oct 4, 2011 #

10 AM

Pilates class 55:00 [1]

Just weights today. Good lower ab workout today. Quads are almost back to normal and aren't sore today.
11 AM

Fitness equipment (elliptical) 30:00 [2]
ahr:120 shoes: Saucony Shadow 6000 8.5 #4-Y

"Weight loss" program on the elliptical, level 3. Will get back to "hills" on Thursday.

Also, 10 @ 68.75 lb pulldowns, and 2 x 12 RDLs @ 18 lbs for back and shoulders (which don't like planks from Pilates, especially side ones)

Monday Oct 3, 2011 #

9 AM

Exerc. Class 55:00 [1]

A little movement, a little stretching (with some extra quad stretches thrown in, as they seem to be the most sore, but not overly so). Shoulders a little achy, probably from my fall on the trail run.

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