Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: anniemac

In the 31 days ending Jul 31, 2012:

	activity	#	time	miles		km		+ft
	Orienteering	5	6:28:55	17.61	(22:05)	28.33	(13:44)	1283
	Walk (streets)	5	4:37:04	18.74	(14:47)	30.16	(9:11)	223
	Core and Stretching	21	3:50:00
	Trails w/Map	3	3:42:43	13.9	(16:01)	22.37	(9:57)	420
	Walk/Jog	6	3:26:32	16.49	(12:31)	26.54	(7:47)	436
	Trail Jog/Walk	4	3:20:20	15.03	(13:20)	24.19	(8:17)	495
	Yoga/Pilates	3	1:50:00
	Tennis	2	1:45:00
	Gym-Cardio	3	1:20:30	6.51	(12:22)	10.48	(7:41)
	Yoga	2	1:00:00
	Gym-Strength Training	2	45:00
	Jog	1	22:09	2.04	(10:51)	3.28	(6:45)	148
	Total	34	32:28:13	90.32		145.35		3005
averages - sleep:8 rhr:52 weight:114.4lbs

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Tuesday Jul 31, 2012 #

Core and Stretching 10:00 [3]

4 PM

Walk/Jog 46:49 [3] 4.01 mi (11:41 / mi) +220ft 11:06 / mi
shoes: nike lunarglide +3 minty

jogged first 2 miles. interval walk/jog last 2 miles.

C • better than I'm doing 2

Monday Jul 30, 2012 #

Tennis 1:00:00 [3]
shoes: nike lunarglide +3 minty

Beat B 6-2 then we just volleyed for a bit.

Core and Stretching 10:00 [3]

Saturday Jul 28, 2012 #

Core and Stretching 10:00 [3]

5 PM

Jog 22:09 [3] 2.04 mi (10:51 / mi) +148ft 10:10 / mi
weight:114.8lbs shoes: nike lunarglide +3 minty

Swat streets. Had to get out of the house.

Friday Jul 27, 2012 #

Core and Stretching 15:00 [3]

Note

blabbing on and on about french creek east in my blog! ps sandy and speedy i quoted you... :) http://anniemacattack.wordpress.com/2012/07/28/fre...

11 AM

Walk (streets) 58:24 [3] 4.02 mi (14:32 / mi) +223ft 13:48 / mi
weight:114.8lbs shoes: nike lunarglide +3 minty

Nice sweaty walk in Swat.

Thursday Jul 26, 2012 #

Note

Ankle feels better! But one of my hips is sore in the socket and my left quad is quite achey. Getting old sucks.

Yoga 30:00 [3]

Stretch things out a bit.

Gym-Cardio 20:00 [3] 1.55 mi (12:54 / mi)
shoes: nike lunarglide +3 minty

Elliptical with arms

Gym-Strength Training 25:00 [3]

Mostly arms. Had to go so husband could come as guest, he is visiting in Swarthmore. Didn't feel like going but glad I did!

Wednesday Jul 25, 2012 #

Core and Stretching 10:00 [2]

10 AM

Orienteering 1:51:12 [3] 5.52 mi (20:09 / mi) +804ft 17:42 / mi
shoes: Salomon XT Wings 3

beautiful day, i'm lucky to be able to spend so much time doing what i want.

"training" at French Creek east, to try and wrap my head around the 1:15 map and get a sense of the place since i've never been there. tried an orange course from 4/06, but did not manage to come anywhere near finishing.

http://www.dvoa.org/cgi/gadget/reitti.cgi?act=map&...

went very slow just trying to read the map. got 1,2,3 but in order to get 3 i had to go way back to a trail b/c i did not have confidence that i knew where i was on the map. on way to 4 i twisted my ankle (although i did successfully navigate through woods on a bearing.) decided to just trail walk and look at map for the rest of the way, got 8 on way back too. i may have to do the yellow for FCE coming up. maybe i'll try going back one more time before then...is that kosher?

oh, there were a lot of forest fires there recently and there are downed trees and branches all over the woods.

C • impressive 11

Tuesday Jul 24, 2012 #

9 AM

Trail Jog/Walk 50:45 [3] 3.65 mi (13:54 / mi) +495ft 12:19 / mi
weight:114.6lbs shoes: Salomon XT Wings 3

Crum Loop, backwards. Hideous weather, like 80 with 70% humidity. Mostly walking...uggggg.

Monday Jul 23, 2012 #

Note

blog entry about yesterday's course, if you want to be bored to tears :)

http://anniemacattack.wordpress.com/2012/07/23/my-...

Yoga/Pilates 45:00 [3]

netflix workout dvd

Sunday Jul 22, 2012 #

Event: DVOA Springton Manor

10 AM

Orienteering race 56:22 [4] 3.54 mi (15:55 / mi) +331ft 14:38 / mi
weight:114.2lbs shoes: Salomon XT Wings 3

Springton Manor - move up to Orange. Successful day - felt confident and good, maintained contact with map, interval jogging/walking. Having actual controls was so satisfying! Seems almost a lark that I came in first...but I'll take it!

GPS has 10 sec longer cuz I forgot to turn off and had trouble editing the track down gracefully.

C • Holy Smokes! 4

C • GPX track editing 2

Orange - Splits

Friday Jul 20, 2012 #

Core and Stretching 10:00 [3]

9 AM

Walk/Jog 46:26 [3] 3.95 mi (11:45 / mi) +217ft 11:10 / mi
weight:115lbs shoes: nike lunarglide +3 minty

Swat streets - cool and breezy. Jogged 1st mile: then alternated 50 paces walk/ 150 paces jog. 100/100 by end I think.

Thursday Jul 19, 2012 #

Walk (streets) 30:06 [3] 2.08 mi (14:28 / mi)
weight:115.2lbs shoes: nike lunarglide +3 minty

stretch walk after drive from MA to PA

Core and Stretching 10:00 [3]

Wednesday Jul 18, 2012 #

10 AM

Trails w/Map 1:27:15 [3] 4.97 mi (17:33 / mi) +420ft 16:15 / mi
shoes: Salomon XT Wings 3

Brandon came with me since it's my last day here for a bit. Tested the new GPS app for the iPhone...GPS Kit. Same loop I've been doing with the variable distances...4.91, 5.45. Click the little world thingy to see what we did. Pretty dang slow...but I didn't want to put B off hiking. :) The spikes in the pace do not reflect reality.

Tuesday Jul 17, 2012 #

Gym-Cardio 30:00 [3] 2.54 mi (11:49 / mi)
max:128 weight:114lbs shoes: nike lunarglide +3 minty

Too hot for much else...elliptical

Core and Stretching 15:00 [3]

Monday Jul 16, 2012 #

Walk (streets) 1:10:15 [3] 4.6 mi (15:16 / mi)
weight:114lbs shoes: nike lunarglide +3 minty

Totally dragging ass today.

C • Extremely 1

Core and Stretching 10:00 [2]

Sunday Jul 15, 2012 #

Gym-Cardio 30:30 [3] 2.42 mi (12:36 / mi)
shoes: nike lunarglide +3

Elliptical

Gym-Strength Training 20:00 [3]
weight:113.8lbs

Haven't done this in forever - I'm weak!

Core and Stretching 10:00 [3]

Saturday Jul 14, 2012 #

Trail Jog/Walk 1:08:42 [3] 5.18 mi (13:16 / mi)
weight:114lbs shoes: Salomon XT Wings 3

Did same exact as yesterday. This time, my GPS said I went 5.45 miles...WTH? Which one is right? Am going to average them out and use median number for both...5.18 Shaved about 15 minutes off of yesterday's time - still had map/compass and backpack...didn't look at map as much. Good workout. Ran into older British guy with 5 dogs who was interested in maps: nice dogs, nice guy. Lots more dogs in the woods today.

C • G.P.S. . . . 5

Core and Stretching 10:00 [2]

Friday Jul 13, 2012 #

Trails w/Map 1:23:28 [3] 5.18 mi (16:07 / mi)
weight:114.6lbs shoes: Salomon XT Wings 3

Middlesex Fells! Around North and Middle reservoirs. 2 difft O-maps (different parts of the fells, stitch together and I had coverage) plus the DCR map. This was awesome! Kept contact with the map(s) successfully, and had a nice hike. Why would I go anywhere else!

http://www.mass.gov/dcr/parks/metroboston/fells.ht...

C • Verily . . . 1

Core and Stretching 10:00 [3]

Note

you think it's hot here?? on 7/16, runners in death valley will race 135 miles over 3 days in temps of 120 during the day / 90s at night... UV index a 10... they have to take ice baths to cool down... and their shoes literally melt off of them!

http://www.weather.com/news/badwater-ultramarathon...

Thursday Jul 12, 2012 #

Yoga/Pilates 45:00 [3]
weight:115.2lbs

netflix dvd - crunch super slim down!

C • dvd's 2

Wednesday Jul 11, 2012 #

Orienteering 52:45 [3] 2.15 mi (24:32 / mi)
weight:115lbs shoes: Salomon XT Wings 3

NEOC Pine Hill / Long Pond Green Course from 2010 (no route gadget available) - did 8 / 14 controls very very slowly. I'm not sure it was all that productive without the confirmation of a control, or without being shadowed by someone who knows what they're doing...but I guess it was good practice with the map.

Map here: http://anniemacattack.wordpress.com/2012/07/11/lon...

Used updated version of Map My Hike app to measure distances today.

C • Jealous 3

Walk/Jog 44:28 [3] 3.33 mi (13:21 / mi)
shoes: nike lunarglide +3 minty

Changed into my other shoes out of handy backpack, drank some water, ate a banana, and proceeded to get home. Jogged first mile, walked the rest.

Core and Stretching 10:00 [3]

Tuesday Jul 10, 2012 #

Walk/Jog 14:00 [3] 1.0 mi (14:00 / mi)
shoes: Salomon XT Wings 3

Dirt Roads NH, steep.

Trail Jog/Walk 44:28 [3] 3.4 mi (13:05 / mi)
shoes: Salomon XT Wings 3

Horn pond with map but map out of date

Core and Stretching 10:00 [3]

Monday Jul 9, 2012 #

Note

Fishing off docks surrounding Lake Ashuelot today in NH...bluegills, perch, no bass but beautiful day! Got a lot of sun and clean air and I'm pooped.

Yoga/Pilates 20:00 [3]

Sunday Jul 8, 2012 #

Trail Jog/Walk 36:25 [3] 2.8 mi (13:00 / mi)
weight:115.2lbs shoes: Salomon XT Wings 3

wasn't going to work out today, but had to test out new shoes, courtesy of bday money and rei coupon! i think i like them. they are lighter than my other salomons (which are goretex) and have a bit more cushioning on the soles. headed to the in-laws in NH today.

horn pond trails. gps spotty.
one loop with larry at glacial pace- not counted.
one loop fast walk - 444 paces = .93 miles
one loop jogging - 367 paces =.93 miles
trails and streets to gym fast walk- 450 paces =.94

Core and Stretching 20:00 [3]

met B at gym and did my usual stretching on a mat plus some curls and a few arm machines.

Saturday Jul 7, 2012 #

Walk (streets) 1:27:01 [3] 6.0 mi (14:30 / mi)
weight:114.6lbs shoes: nike lunarglide +3 minty

mostly streets + some trails at horn pond too. walking felt good, so i just kept going. jogged one downhill near the pond.

C • What the . . . 2

Core and Stretching 10:00 [2]

just stretching the legs.

Friday Jul 6, 2012 #

Trails w/Map 52:00 [3] 3.75 mi (13:52 / mi)
shoes: Salomon XA Comp 5 GTX

Pine Hill/Long Pond in Middlesex Fells - with O-map in hand. Didn't do a course, just made up a route on various sized trails, trying to maintain 'contact' with the map as much as possible, but jog or walk fast at the same time. Mostly jogging, and it got quite hot out there. Woods were really pretty, except....cue the music from 'Deliverance'...I ran into 'The Clapper': a man sitting alone on a chair, in the middle of the woods (off trail) wearing a long sleeved Members Only jacket and...clapping. Clearly nucking futs. I quickly ran the other way!! Too bad my GPS wasn't working, it would be funny to see my turnarounds! Made me go fast for a while :) (I'm estimating my miles here by measuring my paces on the map and converting to km, not exact..) Saw him once more, walking down a trail and clapping intermittently, not to music. Creeeeepy.

C • !! 3

Core and Stretching 10:00 [3]

Thursday Jul 5, 2012 #

Orienteering 1:43:40 [3] 3.6 mi (28:48 / mi)
weight:114.2lbs shoes: Salomon XA Comp 5 GTX

Map - reading and navigation day

PROSPECT HILL PARK - Waltham, MA

11 control CSU training course made by Ross for me complete with clues in Jan '11, it was streamered then too. (I would say an Orange level, 4.1 km and who knows the climb, a lot! Wasn't able to do it back then.)

Quite a bit of vegetation difference from then and now...but the point of today was total connection with the map at all times, and not worrying about time (obviously.) Just taking it super slow and trying not to make mistakes. Many of the clues/features were cliffs, boulders, stone walls, and knolls. Two re-entrants, one of which was questionably found (these are not my strong suit.)

B came with me and so that slowed things down considerably, but we had a fun time together. I don't think he was expecting quite the amount of 'off-trail' that we did, and at several points wanted to turn back to get to a trail (too much poison ivy, too swampy, etc.) In some cases, we tried each going our own route to see who got there faster (still just walking) and that was cool.

All in all, it was a confidence-boosting endeavor for me. Now, how do I do that going faster??

If I knew a way to attach the PDF map I would do it here.

C • Wow . . . 6

Core and Stretching 10:00 [2]

Note

In order to show my maps and stuff I decided to start a lil blog: http://anniemacattack.wordpress.com/

C • blog 2

Wednesday Jul 4, 2012 #

Tennis 45:00 [3]
weight:113.4lbs shoes: nike lunarglide +3 minty

Beat B. 6-4. May the Fourth be with you.

Walk (streets) 31:18 [3] 2.04 mi (15:21 / mi)
shoes: nike lunarglide +3 minty

walked home from courts, legs feel a bit beat up

Core and Stretching 10:00 [2]

Tuesday Jul 3, 2012 #

Orienteering 1:04:56 [3] 4.5 km (14:26 / km) +148ft 13:45 / km
rhr:52 slept:8.0 weight:114lbs shoes: Salomon XA Comp 5 GTX

NEOC Orange Course at Horn Pond from 6/12/11.

Route Gadget: http://www.newenglandorienteering.org/rg/cgi-bin/r...
Results from that Day: http://www.newenglandorienteering.org/index.php/re...

Knowing Horn Pond had it's advantages and disadvantages - I didn't count paces as much as I should have, didn't look at the map enough. Messed up #3 at first, eventually found it...and never found the 'Special Item' of #8, the last control, unless that item was a big hole in the ground with a huge pile of dirt next to it?? Not having actual controls is frustrating, but I try to give myself some satisfaction by making a beep sound when I get to the feature. Also, today was the first time I went orienteering without my phone - a big deal for someone with panic disorder! I will add finally that the weather is SO nice up here.

C • So . . . 2

Core and Stretching 10:00 [2]

Monday Jul 2, 2012 #

Walk/Jog 29:06 [3] 2.2 mi (13:14 / mi)
weight:113.8lbs shoes: nike lunarglide +3 minty

quick jaunt (mostly walking) to stretch things out after a long car ride. air is nice up here! and a bit cooler.

Core and Stretching 10:00 [3]

Note

Back to the Boston area for a few weeks. Goals are to look at maps from up here and try to do some orienteering / trail jogging-walking at some of the nearby venues like Breakheart Res, Long Pond, Blue Hills, etc. Seems like the weather will be great for it! I just wish there were some NEOC events happening.

Sunday Jul 1, 2012 #

Walk/Jog 25:43 [3] 2.0 mi (12:51 / mi)
weight:114.6lbs shoes: nike lunarglide +3 minty

Feeble attempt at exercise

C • Plus 3 minty? 3

Yoga 30:00 [3]

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