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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Jun 7, 2014:

activity # timemileskm+mload
  Pilates class3 2:45:00330.0
  Orienteering1 1:54:26 4.04(28:19) 6.5(17:36) 18310 /12c83%457.7
  Exerc. Class2 1:45:00155.0
  Running (dirt)1 37:24 2.25(16:37) 3.62(10:20) 98112.2
  Walking1 5:09 0.35(14:43) 0.56(9:09)15.4
  Fitness equipment1 4:058.2
  Total7 7:11:04 6.64 10.69 28110 /12c83%1078.6
averages - sleep:7.1

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Saturday Jun 7, 2014 #

11 AM

Orienteering 1:54:26 [4] **** 6.5 km (17:36 / km) +183m 15:26 / km
spiked:10/12c slept:7.0 shoes: Jala Jukola Spider 6 #3

Green course by Jeff and Geof, lots of climb. 5 km SL, so I figured I'd be doing well if I finished under 2 hours (it IS Blue Mountain, after all). I'm glad I wore my Active Ankle which I need in rocky areas. Temps in 70s with low humidity made for a nice day, and the mosquitoes weren't too bothersome.

Slow and steady for the most part just because I couldn't move very fast in this terrain, so I could pay more attention to things on the (very excellent) map. Some places had more downed trees than mapped, which probably happened more recently than the map's age; but what was mapped was accurate. I was lucky on #4, the one at the top of the steep climb, partly because once I'd topped out I stopped to take a breath and saw the streamer while looking around to figure out what was mapped as a dot knoll among the hills. On the wrong side of the right reentrant to 5, so a bit off there*, and went too far up a trail near 10 but recognized things didn't look right and turned around. A nice outing and great practice.

One tiny tick on my arm which I noticed after finishing. Watch out for the nymphs.

Now having dessert (S'bucks frappuccino) before dinner at our go-to place near here, Hyde Park Brewery. We suspect the chef there is a CIA graduate (the Culinary Institute is just down the road), and the beer's good too. :-)

Edit: GPS track posted.

Beer at HPB was good; food wasn't as good as usual, at least for me, but still tasty.

*After taking a closer look at 5, it seems that cutting the circle on the SW side might have given me an indication of the cliff there that I didn't see on the map at the time.

Friday Jun 6, 2014 #

(rest day)

Rest day with a little bit of weed pulling.

Dream O vacation for next summer: WMOC in Sweden last week of July, followed by Scotish 6 Days aka WOC public races the first week of August. Finding suitable lodging is the tough part, along with planning any other touristy activities (I don't want to go to Scotland without visiting England/London!).

Thursday Jun 5, 2014 #

10 AM

Pilates class 55:00 [2]

Lots of body weight (read "push-up") moves during this class; I think I may have overdone it on the shoulder such that I may resort to pain killers later. It can do most things (good range of motion) but does not like push-ups or side planks. A few arm exercises with weights.

Fitness equipment 4:05 [2]
shoes: Sauc.Shad-6000#8-2014H

850 m on the rower, starting pretty quick but losing strength by about 3 minutes in. Couldn't push on to 5 minutes so stopped at 4.

Only 6 pulldowns at 68.75# My arms are toast. Adductors, 12@75 and 12@70#
4 PM

Running (dirt) 37:24 [3] 2.25 mi (16:37 / mi) +98m 14:38 / mi
shoes: Inov8 ORoc280-A 2013-08

At Wilson Powell Bird Sanctuary in Old Chatham. Temp in low 70s, lower-than-typical humidity, made it feel pretty nice. Foot taped as for orienteering, especially since I was using the ORocs, which I chose figuring the trails would be muddy and rocks wet from this morning's rain shower.

As usual, I had to walk most of the uphills, but I tried to keep moving everywhere else. Detoured out to Dorson's Rock to see if I could see our house, but I didn't have my glasses on and wasn't sure I was looking in the right place. :-)

Felt slow but I figure it's better to walk where I need to than not go out at all.

Wednesday Jun 4, 2014 #

Exerc. Class 55:00 [1]

Legs not as sore today and I felt more energetic. Sometimes I get tired/bored of the self-defense type moves, but it's probably a good idea to do them (cross punch, hook shot, speed bag moves), and they don't hurt.

Tuesday Jun 3, 2014 #

10 AM

Pilates class 55:00 [2]

Smaller class so enough of the large exercise balls to go around (yay). I like the challenges of the ball. More people tried the roll-up with feet up on the ball than usual and were successful. A good overall workout.

Adductors (2*12, 75&70#) and pulldowns (9@68.75#) plus more stretching.

Walking warm up/down (indoor track) 5:09 [3] 0.35 mi (14:43 / mi)

Killing time before Pilates class started

Monday Jun 2, 2014 #

Exerc. Class 50:00 [2]

Class in Chatham; new session. Mostly aerobics with a bit of weights, stepping, and abs. Anything involving quads was certainly noticeable after Northfield. :-) Good session.

Sunday Jun 1, 2014 #

11 AM

Pilates class 55:00 [2]

Hard to keep up after not doing any Pilates for over a week, and having sore quads from yesterday's downhill runs (yeah, I know I should train more), fun as they were. Connie really pushed us (and herself, apparently!) today.

Pulldowns (12@62.5#) and adductors (2x12@75#) after plus more stretching, mostly hips and legs

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