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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Jan 18, 2016:

activity # timemileskm+mload
  Orienteering3 5:05:24 10.93(27:56) 17.59(17:22) 27635 /40c87%916.2
  Pilates class2 1:45:00105.0
  Walking (track)2 1:10:04 4.4(15:55) 7.08(9:54)195.1
  Total7 8:00:28 15.33 24.67 27635 /40c87%1216.3
averages - sleep:7

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Monday Jan 18, 2016 #

9 AM

Orienteering race (Extreme O) 2:32:25 [3] 8.32 km (18:19 / km) +114m 17:09 / km
spiked:16/17c shoes: Inov8 ORoc280-A 2013-08

GA Nav Cup Extreme O, short A, with Glen. His watch said about 8.56 km, but he had the punch card and went closer to the actual control flags...

At the first control there was a Photo O leading us to the map for the next few. A corridor map took us to one, then a map with a hole in it (take a bearing and go, or use the features around the hole to navigate. :-)). A water challenge where we carried a bucket of water in a cart around a loop and tried not to lose too much water. Then an aerial map with a few points, a short grid-plot control, a leg to the shoreline where we did a kayak-O leg. Then along the beach to a mini Maze O and then "make an orienteering word out of a bunch of letter tiles" then finish.

Fun event, and the only one we were slightly off on was the first aerial O control, a powerline pole where we were between poles and went the wrong direction first. Edit: Because the start triangle of the leg was slightly offset farther NW than where we actually started the leg.

The kayak O went well and we didn't get wet but I kept my feet up because there appeared to be holes in front of me bringing in water...

Sunday Jan 17, 2016 #

11 AM

Orienteering race 1:19:26 [3] 4.76 km (16:40 / km) +104m 15:02 / km
spiked:10/11c shoes: Inov8 ORoc280-A 2013-08

GNC brown day 2, nominally 4.4 km, 140m climb

Knees have been achy since yesterday and I took Aleve this morning, but a test jog out of the start told me this was going to be a walking day. Down the hill to the bridge across Dog Creek on the way to #4 was slow and careful. Coming back across from 7-8 I didn't bother with the bridge but picked up a stick to help me balance as I crossed the creek, and I held onto it for the hill climb and almost until the finish.

No problem with any of the attacks or control placement, though I missed a trail going to 5 and found 162 when I was looking for 144. I figured 162 was probably a ditch SW of my gully and was able to get on the right trail shortly thereafter and find my 5.

Extreme O tomorrow should be interesting as I'm teaming up with Glen, but he's had enough of a workout (he ran M45 Red... and won the class!) that he probably won't mind going my speed. We've already decided we probably won't do anything that gets us wet, including a culvert crawl if offered.

Finished third in F60 behind Sandy and Shelly Pennington who were also 1-2 yesterday.

Saturday Jan 16, 2016 #

10 AM

Orienteering race 1:13:33 [3] *** 4.51 km (16:19 / km) +58m 15:20 / km
spiked:9/12c shoes: Inov8 ORoc280-A 2013-08

Brown day 1 at Georgia Navigator Cup. Nominally 3.9 km, 160m climb (not sure how they counted that since wven going straight doesn't give that much climb). Think I was 10th overall on Brown.

Some trouble with several controls:
#2 (wrong saddle so wrong angle, but I fixed it okay)
#5 (biggest time loss; way too far up the reentrant)
#8 (looking too far west on the north side of the shallow hill; light green was vague)

The rest were good and I loved the weather with bright sun and temps in the low 50s at start and into the upper 50s for hanging around after).

I went as fast as my knees let me. Felt okay at start but they were quite achy by the time I was done.

Thursday Jan 14, 2016 #

10 AM

Pilates class (balls & weights) 50:00 [1]

Lots of stuff with the bigs balls, including bridges with leg lifts, which aren't so hard when the legs are extended, but when your feet are on the ball and *then* you try to lift one leg, that's tough. Triceps and biceps with the weights.
11 AM

Walking (track) 33:54 intensity: (3:42 @1) + (30:12 @3) 2.2 mi (15:24 / mi)
shoes: Sauc.Shad-6000#8-2014H

Felt about the same as Tuesday, but was faster per mile. Okay.

Some roll ups with big ball in fitness room plus some one leg balancing on a Bosu.

Tuesday Jan 12, 2016 #

10 AM

Pilates class (weights) 55:00 [1]

Standing warmup(!). I just wish we did this every time.

We added very light weights (1-3#) for moves where we normally don't use weights, to get a bit of added resistance.

11 AM

Walking (track) 36:10 intensity: (3:51 @1) + (32:19 @3) 2.2 mi (16:26 / mi)
shoes: Sauc.Shad-6000#8-2014H


Probably my slowest times yet. Knees presumably warmed up after Pilates, and I felt like I was going as fast as I could, but the mile times were s l o w today. If this keeps up I may have to see what's really going on with the knees.

Georgia should be an adventure....

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