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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Apr 8, 2013:

activity # timemileskm+mload
  Orienteering3 2:10:50 7.32(17:52) 11.79(11:06) 38644 /45c97%523.3
  Pilates class2 1:50:00110.0
  Exerc. Class2 1:50:00110.0
  Fitness equipment3 42:0092.0
  Walking1 15:00 0.62(24:08) 1.0(15:00) 8030.0
  Running (dirt)1 4:008.0
  Total12 6:51:50 7.94 12.79 46644 /45c97%873.3
  [1-5]10 6:41:50
averages - sleep:6.8

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Monday Apr 8, 2013 #

Note

Added Garmin tracks for the three races this past weekend (didn't use the watch for my warm ups). It recorded 232m climb on the Long course, but I only counted 150 using the map. Interesting.
9 AM

Exerc. Class 55:00 [1]

Make-up session (during a scheduled break week) because instructor was sick. Lots of people there of all ability levels made it interesting to say the least. Tweaked my unsupported right PF doing side squats. More icing needed today (iced before class because both heels were sore this morning). :(

Sunday Apr 7, 2013 #

Note

HB to Glen! ;-)
9 AM

Orienteering race 34:44 [4] *** 2.86 km (12:09 / km) +118m 10:04 / km
spiked:13/13c slept:6.5 shoes: Jala Jukola Spider 6 #3

Middle at Ransburg Scout Reservation south of Bloomington. No rain, temps in the 60s and dry--just awesome weather! Start and finsh within view of each other. Good course, no problems (except physically with a couple of steep-ish hill climbs including one steep enough I had my hands on the ground ahead of me). Glen passed me in the run in from the last control. Finished behind Janet F today (4 minutes) which was due to her faster overall speed and strength on the hills. Good course and a great weekend with basically no errors. Now I just need to work on getting in better shape.

Posted stats: Straight line 2.6km, 160m climb

Saturday Apr 6, 2013 #

10 AM

Walking warm up/down (To start) 15:00 [2] 1.0 km (15:00 / km) +80m 10:43 / km
slept:8.0 shoes: Jala Jukola Spider 6 #3

Walked / jogged to the start of the long at Yellowwood State Park east of Bloomington. Overcast, temp upper 50s to low 60s during the race.

A moment of panic about half-way there as my compass slipped off the string I was dangling it from, but I only had to go back a few meters before I found someone who had picked it up -- whew!
11 AM

Orienteering race 1:06:56 [4] *** 5.43 km (12:19 / km) +232m 10:09 / km
spiked:9/9c shoes: Jala Jukola Spider 6 #3

Brown Long at flying pig. With such a steep area I'm sure it was difficult to create a good brown course without too much climb. While I found some control placements simple the course also had some really good route choice legs. No problems with any controls though I almost missed an attackpoint while running on the road from 5-6. :-)

1st F60 (of three, I think; Patty was running green. I'm glad I wasn't; pretty sure my knees wouldn't be happy). Glen had a good run too; winning times seemed a bit long on Green but just about right on Brown (Dennis W did about 49 min), so good times.
12 PM

Note

Garmin distance listed (if I recalled it correctly). Straight line was 4.1km, 230m climb listed but I'm pretty sure I didn't climb that much. Will find out when I transfer once we're home.

Friday Apr 5, 2013 #

4 PM

Running (dirt) warm up/down 4:00 [2]
slept:3.5 shoes: Trail NB 706 9D # 2

Warmed up a bit for the Flying Pig sprint by running from the car, across the road and along the building to the start location, and around there just a bit. Gorgeous day, blue sky and mid 60sF. Chatted with a few folks at start.
5 PM

Orienteering race 29:10 [4] **** 3.49 km (8:21 / km) +36m 7:56 / km
spiked:22/23c shoes: Trail NB 706 9D # 2

Sprint on Indiana University campus. Wow--23 controls!! And some tricky staircases and pass-throughs. I felt slower than "normal" from the start, understandable because I haven't been running much, but just kept moving. Once I had a control in sight I'd take a look at the next leg which helped me pick decent route choices, I thought (except one which was slow). The only "miss" was 9, where I thought it was in a corner ON the staircase so went up a bit before realizing that no, it was over the wall and tucked into a corner. Otherwise did well. Dick Neuburger started a minute ahead of me and I kept closing the gap. Managed to just squeak abead of Patty L, and Janet F had some problems, so a win today in F60(!). Tomorrow is another day, though, with an abundance of climb.

Note

Garmin measured 3.5 km; straight line was 2.7 and "75m" of climb -- climb may be overstated. Will download when we get home.

This was a lot of fun even if I couldn't move as fast as should be able to.

Thursday Apr 4, 2013 #

10 AM

Pilates class 55:00 [1]
slept:8.0

Using bands. Core is strong. Wish the rest of me looked and felt that way.
(trying to buy exercise underwear is a sobering proposition -- also, unsuccessful so far)
11 AM

Fitness equipment 5:00 [0]

Adductors, pulldowns (8), and leg presses

Wednesday Apr 3, 2013 #

Exerc. Class 55:00 [1]
slept:6.5

Steps and weights plus abs. Good workout for the legs that included single leg squats and dips off the step, among other things.

Tuesday Apr 2, 2013 #

10 AM

Pilates class 55:00 [1]
slept:8.0

No tools used today. Some good leg work plus stretching.
11 AM

Fitness equipment (elliptical) 32:00 intensity: (2:00 @1) + (30:00 @3)
shoes: Sauc.Shad.6000#7-2012H

Hill interval level 3 today, 30:00/1.35mi, cooldown 2:00/0.11mi
12 PM

Fitness equipment 5:00 [0]

Adductors and pulldowns.

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