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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Oct 26, 2013:

activity # timemileskm+mload
  Orienteering2 2:55:44 7.08(24:50) 11.39(15:26) 25917 /22c77%702.9
  Pilates class2 1:50:00110.0
  Exerc. Class2 1:45:00105.0
  Walk/Jog2 48:01 2.68(17:55) 4.32(11:08) 2582.6
  Fitness equipment1 27:0077.0
  Total8 7:45:45 9.76 15.71 28417 /22c77%1077.5
averages - sleep:6.8

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Saturday Oct 26, 2013 #

11 AM

Orienteering race 1:55:47 [4] *** 7.34 km (15:47 / km) +189m 13:59 / km
spiked:10/12c slept:7.0 shoes: Inov8 ORoc280-A 2013-08

Red course at Huntington SP, temp around 50. 5.9 km straight line

Sloppy on the first two; to one, I didn't cross into the woods at the trail bend but kept going a bit to the line of light and medium green west of the control. Ended up being pushed around by vegetation and coming down the spur a bit north of the control. To 2 I got off line and turned the wrong way on the big trail (should have just crossed it) then headed east again. Thinking I'm at the southern small trail bend I start checking cliffs but eventually realize I'm too far north and go back to bike trail to positively identify the big boulder, then in. I'd been out 24 minutes by the time I punched here.

Rest of the course was much better. I stayed fairly close to the beelines except 10-11 where I swung west through the whiter woods and passed by the unique feature between the big trails, about 350m north of 11. It's a form line hill/pile of rocks with a ditch/earth bank between it and the hill west, like it was dug out for some reason. Definitely man-made. 11 was one hill south but not a problem because they were so close together. From 12 to finish I found a place to cross into the field, where I figured I could keep jogging as I angled up the hill, rather than taking the trail past the start and then having to walk up the hill to the finish.

Nice course; thanks to Joe and Earl for the design, and to Donna for sitting out in the cold breeze at the finish.

Friday Oct 25, 2013 #

(rest day)

Helped Glen clean up branches from several leaning aspen trees he cut down today, so several trips up and down a small hill to the brush pile and back. Not really enough to log.

Thursday Oct 24, 2013 #

10 AM

Pilates class 55:00 [1]

Just weights today. Tried a side plank (my good shoulder side...uncomfortable as always, so no more tries). High planks with shoes on to stabilize the right foot are doable. No reverse planks for me either; I work the triceps other ways. Good thing there are decent substitutes/modifications for most of the things we do.
11 AM

Fitness equipment (elliptical) 27:00 intensity: (2:00 @1) + (25:00 @3)
shoes: Sauc.Shad.6000#7-2012H

Hill intervals. 1.20 miles on the display when I was done, whatever significance that has.

Pulldowns and adductors too.

Wednesday Oct 23, 2013 #

Exerc. Class 50:00 [1]

I think this was a shortened class (though it's hard to tell because we always start late), due to a random collar-less dog passing by (and various dog-lovers in the class trying to find where it came from). Continuous motion for 20+ minutes followed by weights and abs and stretching.

Tuesday Oct 22, 2013 #

8 AM


Found on Facebook, a math quiz.

Not being a mathematician, but having some understanding, I only scored a 6.
10 AM

Pilates class 55:00 [1]

Using the exercise balls, and weights at the end. A bit sore in the shoulder from front planks both high and low (low ones were on floor and on the ball).
11 AM

Walk/Jog (indoor track) 29:35 intensity: (24:35 @2) + (5:00 @3) 2.0 mi (14:47 / mi)
shoes: Sauc.Shad.6000#7-2012H

28 laps (=2 miles), with 6 of them being at a jog. Checking whether my right foot's ready for this without the added padding/support I use in my O shoes. I suppose I need to get some official orthotics one of these days.

Pulldowns (10!) and adductors (@80 and 75#)
11 PM


Added QuickRoute map links for this past weekend.

On Saturday, I could have sworn that I was at the east side of a depression east of #3, but track doesn't show me that far east. I'm wondering about the mapping here.

Did anyone see the X in the ride on Day 2 between #s 2 and 3? I don't think I ever saw it, and that's where I veered off line a bit. Good thing that hilltop was so distinct (to me).

Monday Oct 21, 2013 #

Exerc. Class 55:00 [1]

10-10-10 workout today (aerobics, stepping, weights), with abs, warmup/cool down and stretching. We were doing planks so I watched the clock...I was about done at a minute. Kudos to Gail and Alex!

Sunday Oct 20, 2013 #

9 AM

Walk/Jog warm up/down 18:26 [1] 1.1 km (16:49 / km) +25m 15:06 / km
shoes: Inov8 ORoc280-A 2013-08

To start. Temp was in the mid 50s with a bit of a breeze, warming up to near 60. Sunny but not as warm as yesterday.

Orienteering race 59:57 [4] **** 4.05 km (14:47 / km) +70m 13:37 / km
spiked:7/10c slept:6.5

BrownX day 2 at Bear Brook SP. Jim A gave us a good challenge, between the logged area (lung branches) south of the main trail and the flattish bland area to the north...I felt challenged the entire time, as an advanced course should be, and that's really hard for Brown courses. SL 3.6 km, 50m climb advertised.

I was good to 1 and 2 (got my feet wet in the marsh), then wasn't quote "into" interpreting the logged rides and drifted right to 3 but found the hill with cliff NW of it, and was pretty confident that's where I was...and was right. Down the ride 'til past the depression to 4 then along the hill; straight to five where I saw the water bottle before the O flag; mostly straight to 6, along the marsh edge to the narrow neck leading to the ride to the west which I followed to the large boulder then cut over. To 7 I swung close to 2 (taking advantage of the rides) and then angled back parallel to the stream (which was hard to see) until I was close. Stopped about 20-30m short to look around and spotted the flag.

From talking to others after it seems like going from the water drop on the trail straight through 1 was the way to go to 8; I went past my control-1 attackpoint and tried to keep a bearing but was too far west and came across a flag at a boulder south of the marsh (142, #1 on green X). Went east and found the large double boulders (actually a large erratic that had split, with about 1.5' between the halves that I passed through (what fun!) to the flag). Stayed mostly straight to 9 but edging right of the line to make sure I went off the stone wall about halfway. Smooth the rest of the way in, though somewhere between 8 and 9 I was poked in the bridge of the nose by a branch; and I was thankful it did not continue on into my eye. Nice bruise there now.

I was one of the earlier finishers on BrownX so I could watch the times of the others as they finished. Pleased to have held it together enough to edge out all the really good, fast orienteers like Tony F, Linda, Mary Jo, and Sandy today. It was tough out there!

Third overall in F60 for the two-day total. Now I just have to try to remember all the lessons I learned. It really helped me this weekend that there really wasn't a whole lot of climb either day.

And it was fun to toast Gail's win over Sharon (F65) this weekend. :-) Nice prizes: beer glasses with the event logo and date/location to the top three in each age group (and OUSA medals to the top three US); the winners' glasses have gold edging.

Added my route on QR

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