Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Sep 19, 2009:

activity	#	time	miles		km		+m				load
Exerc. Class	2	1:50:00									110.0
Orienteering	2	1:46:53	3.17		5.1		85	24 /	27c	88%	346.4
Pilates class	1	55:00									55.0
Walking	2	37:21	2.5	(14:56)	4.02	(9:17)					67.0
Running (track)	1	23:27	2.13	(11:01)	3.43	(6:50)					70.4
Running (treadmill)	1	8:35	0.75	(11:27)	1.21	(7:07)					25.8
Total	6	5:41:16	8.55		13.76		85	24 /	27c	88%	674.5

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Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs

Orienteering race (sprint) 25:45 [4] *** 2.2 km (11:42 / km)
spiked:12/14c shoes: Jala Jukola Spider 6 #3

Brown/Orange sprint at Mendon Ponds. Good contact and attackpoints except slightly off to 3 and entered wrong part of woods at 10. Carefully checked position in the thickets which were the trickiest part of the course.
Second to Mary Jo who finished in 20:29!

Orienteering race (middle brown) 37:11 [3] *** 2.9 km (12:49 / km) +85m 11:11 / km
spiked:12/13c shoes: Jala Jukola Spider 6 #3

Happy with my run on this middle course at Mendon Ponds, west side of Hundred Acre Pond. I'm only counting 2 as a non-spike because I wasn't sure of the detail in the circle area and thought I had to climb another ridge when the control was actually in a clearing between two ridges in that area. 30 sec hesitation. It wasn't a particularly difficult/tricky course, though 12 was another rough open/thicket area that required attention. Nice course. Second F55 again, this time behind Sandy (MJC ran F50/green), but only about a minute back. :-)

Lovely weather (60s and sunny) all day.

Note

Middle course GPS track:

From Track jpg files

Sprint: Brown/Orange - Splits

Middle: Brown - Splits

Friday Sep 18, 2009 #

Walking 29:37 [2] 2.0 mi (14:48 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

MB, to the church and back.

Wednesday Sep 16, 2009 #

Exerc. Class 55:00 [1]

In Chatham. Right biceps sore from yesterday's pushups on the ball (guess it's an odd angle). Should be okay in a couple of days.

Tuesday Sep 15, 2009 #

Pilates class 55:00 [1]

At the Y; props were light weights and the exercise ball.

Running (treadmill) warm up/down 8:35 [3] 0.75 mi (11:27 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Warming up for intervals.

Running (track) intervals 23:27 2.13 mi (11:01 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Intervals on indoor track, 6 x 345m with ~2-minute (230m) rests in between. Started out a bit fast (again) -- 345m times are 1:55, 1:55, 1:59, 1:57; 1:59; 1:59 .

Walking warm up/down (indoor track) 7:44 [1] 0.5 mi (15:28 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Cool down walk on the track.

Monday Sep 14, 2009 #

Exerc. Class 55:00 [1]

Class in Chatham. Stretching felt good after yesterday's orienteering/run. Hip flexors continue to need extra attention.

Sunday Sep 13, 2009 #

Event: EMPO - local (Nat'l Orienteering Day)

Orienteering (control pickup) 43:57 [3] ***
shoes: Trail NB 706 9D # 2

At Five Rivers Environmental Education Center in Delmar.

After working the registration table for two hours (and some general standing around), I went out to pick up controls from today's courses. Jogged out, ~15 minutes, to the one farthest out, then picked up 6 more on the way back, including SI boxes and two stands.

Today's weather was gorgeous (after rain showers the past two days), sunny and low 70s, so we had a nice turnout for our NOD meet.

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