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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Apr 29, 2013:

activity # timemileskm+mload
  Orienteering4 3:08:54 9.02(20:56) 14.52(13:00) 42541 /44c93%793.5
  Pilates class2 1:50:00110.0
  Exerc. Class2 1:50:00110.0
  Walking4 1:07:49 3.63(18:42) 5.84(11:37)156.3
  Running (track)1 18:00 1.5(12:00) 2.41(7:27)54.0
  Total11 8:14:43 14.15 22.77 42541 /44c93%1223.8
averages - sleep:6.5

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Monday Apr 29, 2013 #

Exerc. Class 55:00 [1]

Legs felt surprisingly okay (until later in the day), and stretching felt wonderful. Left knee rather sore from my fall on Sunday's sprint (on a trail, of course).

Sunday Apr 28, 2013 #

9 AM

Walking warm up/down (to start) 25:00 [2] 1.25 km (20:00 / km)
slept:6.5 shoes: Jala Jukola Spider 6 #3

Hiked to the top of hill NNW of the WP post exchange, mostly with pgoodwin.

Orienteering race (Middle) 1:11:50 [4] *** 4.51 km (15:56 / km) +186m 13:12 / km
spiked:10/10c shoes: Jala Jukola Spider 6 #3

Woah--physically tough Brown course, long for a middle. In technical terrain for the most part. Stuttered start to 1 which was 9 contours down from the start, 5 of those pretty steep. I certain didn't want to overshoot and climb back up there so I made darned sure I was going the right way; 2 or so minutes lost. Okay to 2-3-4 but coming out of 4 (with Robert Buraczynski who punched just before me) was terrifying. Skirted around the cliff 5-6 and the up reentrant. Descending from 8 looked terrifying too and/or muddy so I contoured to the cliff NE and then changed direction knowing I had to go around the fenced area. BIG boulder at 9!! Up and down one more hill at 10 then in. Sore legs after, figured afternoon's sprint would be less energetic than Saturday's.

EDIT: Added FR track. Advertised as SL 3.6km, 120m climb (ha!), temps in the 60s

Good enough for 1st F60 again, and 1st overall for the 2 middles :-)
12 PM

Orienteering race (sprint) 37:57 [5] *** 1.83 mi (20:44 / mi) +112m 17:25 / mi
spiked:10/11c shoes: Jala Jukola Spider 6 #3

Brown Day 2 sprint @ Trophy Point on WP campus. Such a lovely day and I had to ruin it by bombing the first control, my only problem. Didn't adjust well to scale, misjudged the size of the boulder and searched among a steep rocky hillside beyond before finally doubling back from above and getting it. Not the best route choice out of 5 up the hill but I got there eventually. 8-9 I should have just headed out to the road but went down the path/stairs to parking lot, trying to see if there was a creative way between the wall and the C-shaped building; there wasn't. Otherwise no problems, but slow enough to finish 3rd F60 today, and 2nd overall the combined 2-day sprints.

EDIT: Added FR track. Advertised SL is 2 km, 85m climb
C • Good job! 1

Day 2, Mid, Brown Y - Splits

Day 2, Sprint, Brown - Splits

Saturday Apr 27, 2013 #

Event: West Point A-meet
 
10 AM

Orienteering race (Middle) 57:12 [4] *** 4.82 km (11:52 / km) +88m 10:53 / km
spiked:10/12c slept:6.5 shoes: Jala Jukola Spider 6 #3

SL 3.67 km, 70m climb. Lovely day with sun and 60s

Middle day 1 on Lake Popolopen map, after a warm up climb up the hill NE of the dining hall. Course was decent, but some controls were orange-y or doglegs (most notably on 3, where I and many others ran the road and came in and went out the same way). Not careful on 7 (water control after swamp detour; confused and used others), and 8 where I kept second-guessing myself and would have been faster going with my first plan; lost a couple of minutes on those two. But otherwise steady navigation (2, 3, 4, 5, 10 were easy). 1st of 27 women on Brown Y (Sharon mispunched #1!), 1st F60

EDIT: Added FR track
1 PM

Orienteering race (Sprint) 21:55 [4] *** 2.25 km (9:44 / km) +39m 8:58 / km
spiked:11/11c shoes: Jala Jukola Spider 6 #3

Camp Buckner sprint. Fun times, no mispunch. :-) Most memorable control was the stonewall corner, inside, where I was coming from the downhill/outside and had to climb up and over the ~5' wall! Rock climbing, anyone? Not as many controls in the detailed barracks area as some years; a mix of woods and camp sprinting. Finish in the same field as the middle. 10/35 (all Brown runners including the men). 1st F60

SL: 2.0 km, ~40m climb

EDIT: Added FR track


Day 1, Mid, Brown Y - Splits

Day 1, Sprint, Brown - Splits

Friday Apr 26, 2013 #

4 PM

Walking (Paved road) 20:40 [3] 1.35 mi (15:18 / mi)
slept:6.5 shoes: Saucony Shadow 6000 #6 - H

To PO and back to pay some US Champs/Adirondack Adventures bills.

Thursday Apr 25, 2013 #

10 AM

Pilates class 55:00 [1]

Using bands. New bands! Nice and strong and long and not broken bands. :-)
11 AM

Running (track) (indoor) 18:00 [3] 1.5 mi (12:00 / mi)
shoes: Sauc.Shad.6000#7-2012H

Not up for intervals; wanted an more intense workout than the elliptical; so I jogged about the best I could, listening to WWDTM.

Walking (track) 6:55 [2] 0.5 mi (13:50 / mi)
shoes: Sauc.Shad.6000#7-2012H

And another 1/2 mile.

Adductors and pulldowns after.

Wednesday Apr 24, 2013 #

Exerc. Class 55:00 [1]

Small class, lots of stepping, and to peppier music than usual.

Tuesday Apr 23, 2013 #

Note

Though I'm nowhere near the popular AP logs in hits, mine needs 22 more to hit all twos (5 digits, so you don't need to look it up). It'll happen while I'm not looking.
10 AM

Pilates class 55:00 [1]

No tools
11 AM

Walking (indoor track) 15:14 [2] 1.0 mi (15:14 / mi)
shoes: Sauc.Shad.6000#7-2012H

Including 1/2 mile carrying two 1# weights.

Adductors and pulldowns.

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