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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Apr 5, 2013:

activity # timemileskm+mload
  Orienteering2 2:05:03 6.61(18:56) 10.63(11:46) 31032 /34c94%404.3
  Pilates class2 1:50:00110.0
  Exerc. Class2 1:50:00110.0
  Fitness equipment3 42:0092.0
  Running (dirt)2 7:48 0.29 0.47 619.4
  Walking1 6:12 0.31(19:48) 0.5(12:18) 206.2
  Total11 6:41:03 7.21 11.61 33632 /34c94%741.9
  [1-5]9 6:31:03
averages - sleep:6.7 rhr:52

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Friday Apr 5, 2013 #

Event: Flying Pig XVII and Eastern Interscholastic Champs
 
4 PM

Running (dirt) warm up/down 4:00 [2]
slept:3.5 shoes: Trail NB 706 9D # 2

Warmed up a bit for the Flying Pig sprint by running from the car, across the road and along the building to the start location, and around there just a bit. Gorgeous day, blue sky and mid 60sF. Chatted with a few folks at start.
5 PM

Orienteering race 29:10 [4] **** 3.49 km (8:21 / km) +36m 7:56 / km
spiked:22/23c shoes: Trail NB 706 9D # 2

Sprint on Indiana University campus. Wow--23 controls!! And some tricky staircases and pass-throughs. I felt slower than "normal" from the start, understandable because I haven't been running much, but just kept moving. Once I had a control in sight I'd take a look at the next leg which helped me pick decent route choices, I thought (except one which was slow). The only "miss" was 9, where I thought it was in a corner ON the staircase so went up a bit before realizing that no, it was over the wall and tucked into a corner. Otherwise did well. Dick Neuburger started a minute ahead of me and I kept closing the gap. Managed to just squeak abead of Patty L, and Janet F had some problems, so a win today in F60(!). Tomorrow is another day, though, with an abundance of climb.
C • Congratulations 2

Note

Garmin measured 3.5 km; straight line was 2.7 and "75m" of climb -- climb may be overstated. Will download when we get home.

This was a lot of fun even if I couldn't move as fast as should be able to.

IU_Campus_Sprint_2013_4 5 Br Gr - Splits

Thursday Apr 4, 2013 #

10 AM

Pilates class 55:00 [1]
slept:8.0

Using bands. Core is strong. Wish the rest of me looked and felt that way.
(trying to buy exercise underwear is a sobering proposition -- also, unsuccessful so far)
11 AM

Fitness equipment 5:00 [0]

Adductors, pulldowns (8), and leg presses

Wednesday Apr 3, 2013 #

Exerc. Class 55:00 [1]
slept:6.5

Steps and weights plus abs. Good workout for the legs that included single leg squats and dips off the step, among other things.

Tuesday Apr 2, 2013 #

10 AM

Pilates class 55:00 [1]
slept:8.0

No tools used today. Some good leg work plus stretching.
11 AM

Fitness equipment (elliptical) 32:00 intensity: (2:00 @1) + (30:00 @3)
shoes: Sauc.Shad.6000#7-2012H

Hill interval level 3 today, 30:00/1.35mi, cooldown 2:00/0.11mi
12 PM

Fitness equipment 5:00 [0]

Adductors and pulldowns.

Monday Apr 1, 2013 #

Exerc. Class 55:00 [1]
slept:7.0

5-5-5 (x2) workout

Sunday Mar 31, 2013 #

Event: CSU Urban adventure run!
 

Note
slept:7.0 (rest day)

A day off. I raked and removed leaves off the sprouting greenery out front (bulbs: there are iris shoots, jonquil shoots, and something new I planted last fall, plus snowdrops which are in bloom. No sign of the new crocuses from bulbs planted last fall, but the ones in the lawn are blooming.).

Saturday Mar 30, 2013 #

Note

EDIT: Added warmup and cooldown plus tracks (after I got the network to work correctly).

Headed to a new place for dinner (Vietnamese, in Clifton Park). Soup looks good... "Saigon Spring"; I had the fried vegetarian roll and pho ga.
12 PM

Orienteering 1:35:53 [3] *** 4.43 mi (21:37 / mi) +274m 18:08 / mi
spiked:10/11c rhr:52 slept:7.0 shoes: Jala Jukola Spider 6 #3

Orienteering!!! While Glen was field-checking middle course controls up top I took the brown classic course maps from 2010 and made up my own course. Focus was to be "what's coming next" and did okay anticipating and staying on line for the most part with slight difficulty on one leg due to downed trees.

Relatively easy navigation, but good training for next weekend.

Running (dirt) warm up/down 3:48 [3] 0.29 mi (12:56 / mi) +6m 12:09 / mi
shoes: Jala Jukola Spider 6 #3

1 PM

Walking warm up/down 6:12 [1] * 0.31 mi (19:48 / mi) +20m 16:31 / mi
shoes: Jala Jukola Spider 6 #3

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