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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Apr 4, 2009:

activity # timemileskm+mload
  Orienteering3 2:56:38 7.63(23:09) 12.28(14:23) 55542 /49c85%770.2
  Exerc. Class1 55:0055.0
  Walking2 34:35 2.25(15:22) 3.62(9:33)93.8
  Running (treadmill)1 30:00 2.04(14:42) 3.28(9:08)90.0
  Total6 4:56:13 11.92 19.18 55542 /49c85%1009.0

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Saturday Apr 4, 2009 #

Orienteering race (sprint 2) 24:29 [5] *** 1.98 km (12:22 / km) +45m 11:06 / km
spiked:11/12c shoes: Jala Jukola Spider 6 #2

Sprint 2 (orange/brown/green) in Burnet Woods, an urban park in Cincinnati, meaning lots of cultural features (ponds, buildings, sculptures, etc). We stayed mostly in the wooded section on this course, with a few route choices involving roads, trails. I'm not counting # 1 as a spike because I could have approached it better, though I did find it okay (it was just a bear to get to because I left the trail too early and got caught by downed logs/debris) -- 1:42 on the leg when it should have been a minute or less.

In the Pig results/splits, # 3 is not shown because the SI box wasn't working. My splits (I think I took them out of habit; perhaps prescience? not that it matters...):
1 - 1:43
2 - 3:32
3 - 1:06
4 - 2:25
5 - 4:12
6 - 0:55
7 - 2:03
8 - 2:51
9 - 2:09
10 - 1:21
11 - 1:34
12 - 0:40
F - 0:15

Orienteering race (relay) 39:11 [5] *** 3.1 km (12:38 / km) +200m 9:33 / km
spiked:10/10c shoes: Jala Jukola Spider 6 #2

Third leg (Brown course) on a 12 pt unofficial relay team with 2 Houston/Channelview JROTC girls ('Channeling EMPO'). Taylor started us out well with a quick run on Orange in the mass start; Claudia found all her controls on Yellow; I managed not to mess up any controls this time, and was pleased with my time for the most part, but hated the uphill finish. Glen finished well on Green and pulled us ahead of a couple of teams that had done better on the 2nd and 3rd legs, so we finished 2nd overall (out of 6 teams). Yay team!

Friday Apr 3, 2009 #

Orienteering race 54:09 [4] *** 3.1 km (17:28 / km) +180m 13:32 / km
spiked:12/15c shoes: Jala Jukola Spider 6 #2

Middle - Green at the Flying Pig XIII, McFarlan Woods map (Mt. Airy Forest). Cool weather (40's) but the rain had stopped earlier in the day.

A very fun course with lots of direction changes in the middle of it (4-11) back and forth across a trail, and in some intricate reentrant/depression areas as well which I enjoyed and mostly did well on (except for 11, see later).

A brainfreeze at 3 cost me about 5 min. (eternity on a middle course) when I got into the area, actually saw a bag, but took forever to decide to check it (from where I saw it I thought the bag was for the reentrant/ditch just beyond the mapped rootstock...turns out there was a remnant tree stump there that I didn't notice). Odd description -- "ruined rootstock" -- I suppose to differentiate its appearance from all the fresh rootstocks (unmapped) also on that hillside... Anyway, my error for inattention to more details.

Lost a little time on 4 -- not because I couldn't find it, but because I took a roundabout route when straight would have sufficed (there was a little dark green mapped that I was avoiding, but it was probably passable). Lost a little time on 11 when I stood on the opposite side of a large downed tree and couldn't see the depression on the other side of it -- about 20 m away, or less. :-P Silly me.

Coughing and hacking before the start irritated my throat. I don't know if it was the wet woods or something I had eaten not too long before which caused it, but the irritation came and went through the weekend.

FR - 3.57 km, ST - 5.1

Thursday Apr 2, 2009 #

Walking 29:35 [3] 2.0 mi (14:47 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

MB to church and back.

Tuesday Mar 31, 2009 #

Running (treadmill) hills 30:00 [3] 2.04 mi (14:42 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Running, with some walking near the end. Treadmill set on "cross country 2" program, with speed varying between 3.5 (first 5 min to warm up) to 4.4, and incline from 0 to 9%, down to 3.8/walking for the last 7 or 8 min. When I tested my HR a couple of times during the steeper sections it was in the 135-145 range.

Walking warm up/down (treadmill) 5:00 [1] 0.25 mi (20:01 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Monday Mar 30, 2009 #

Exerc. Class 55:00 [1]

In Chatham. No residual stiffness from the weekend, amazingly! (I could feel that the legs had been "worked," but they weren't sore or unusually tight.) Still, the stretching portion was good as always.

New "girl" in class stood right in front of me -- matching lilac top and tights were distracting. She needs the balance work. :-) I'll have to not stand behind her next time as she kept throwing MY balance off, seeing her out of the corner of my eye.

Sunday Mar 29, 2009 #

Orienteering race 58:49 [4] *** 4.1 km (14:21 / km) +130m 12:23 / km
spiked:9/12c shoes: Jala Jukola Spider 6 #2

Long Brown at Ran-it Granite, on the east side of the north branch, Patapsco River.

Better run today, though not without errors -- at least I kept them small. The last little bit (sprint-type with lots of controls and courses criss-crossing) was kinda fun, too, and I enjoyed the final run-in on the ride through the pine forest -- very nice.

Insecure to 1 so I relocated from close to the trail--should have stayed on it farther to be sure. Iffy route choice to 3 and wrong reentrant on 4 (but I quickly recovered). Lots of depressions around 9 and I skirted the big one, checking out a couple more before finding the right one. Neat area.

2nd to Sandy for the weekend, but did slightly better than she did today. 3rd overall on Brown -- nice.

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