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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Nov 8, 2015:

activity # timemileskm+mload
  Orienteering2 3:17:11 8.17(24:09) 13.14(15:00) 2597 /10c70%674.1
  Pilates class2 1:40:00100.0
  Exerc. Class1 50:0050.0
  Hiking1 41:51 2.4(17:26) 3.86(10:50) 68125.6
  Walking (track)1 35:02 2.2(15:55) 3.54(9:54)97.4
  Walking1 32:40 2.0(16:20) 3.22(10:09) 3865.3
  Total8 7:36:44 14.77 23.77 3657 /10c70%1112.4
averages - sleep:7.5

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Sunday Nov 8, 2015 #

11 AM

Orienteering race 1:54:36 [3] *** 5.22 mi (21:57 / mi) +104m 20:40 / mi
shoes: Inov8 ORoc280-A 2013-08

Green course at NEOC's Baldwin Hill, set by Magnus. Nominal distance 4.9 km, climb not specified but abundant. Temps near 50 and sunnier than yesterday.

Slow and cautious in the woods because of dry slippery leaves--and I navigated to everything just fine (very tentative in some places but I did not get lost)--but not cautious enough. In a flat wide open section of the map between controls 5 and 6 I managed to trip myself (stick under the leaves?) and land on my face. Fortunately it was nowhere near as bad as some O face-plant stories I've read, but I lost a few layers of skin right above my lip (and bruised it when it hit teeth on the inside), and acquired a major scratch on the right lens of my glasses right in the focal area. They're useless in rainy conditions anyway (when I rely heavily on my magnifier) so I may have to do without unless I come up with a substitute. Better the glasses than my eye, and hey...I didn't damage a knee this time!

Looks like the first 9 controls were the same on Red and Green which explains the faster runners who passed me here and there (Ian early on; J-J later, twice). Stopped for 30-40 seconds in the area SW of control 5 to show a lost orienteer "about" where we were.

Fastest time on the course was 91 minutes, so maybe it was a bit long (or steep) for this terrain, but I enjoyed the navigation challenges anyway.

NOTE: added GPS track, but it's not complete; watch logged 5.22 km but starts after control 7 so maybe it didn't find satellites until then. So who knows if the distance is accurate--I suspect it's just a guess by the watch.

Saturday Nov 7, 2015 #


AOWN moment after leaving Poestenkill, we saw a bear running across a field just south of town. My first thought was "that's a very big dog" but Glen confirmed it was a bear.

Good thing I haven't put up my birdfeeders yet...
11 AM

Orienteering race 1:22:35 [4] *** 4.74 km (17:25 / km) +155m 14:58 / km
spiked:7/10c shoes: Inov8 ORoc280-A 2013-08

EMPO club champs at Pineridge. I ran the course for my age group--Green for EMPO's purposes--nominally about 4 km, 185m climb.

Temp was in low to mid 50s and overcast, so not unlike conditions at the A meet but the woods were more open because the ferns had all been frosted and died down. I hesitated in a few places losing time to uncertainty but was generally in the right area and just had to look around. (#5-control 55; 7-53; 8-38).

Gave instruction to one group who had never done this before and they made it back just fine with their early-teen age daughter doing most of the navigation I think. She seemed quite interested so I hope they make it back to another event sometime. One other non-member group and then everyone else was from EMPO including two new members. :-)
(who actually belong to other clubs too...)

Had my pick of various prizes and chose a pack of maple hard candies left over from the meet in October. Fastest time on the course as well.

Friday Nov 6, 2015 #

10 AM

Walking (paved) 32:40 [2] 2.0 mi (16:20 / mi) +38m 15:25 / mi
shoes: Sauc.Shad.6000#7-2012H

Stopped at PO to mail a letter which needed extra postage, and at our mailbox on the way back.

Thursday Nov 5, 2015 #


An interesting study (as analyzed by NPR).

10 AM

Pilates class (weights) 50:00 [1]

A good class. After it was over one woman who I consider to be strong and fit (Diana, for Glen's benefit) mentioned she thought it was hard today. I think maybe it was due to number of reps vs anything out of the ordinary...
11 AM

Walking (track) 35:02 intensity: (3:52 @1) + (31:10 @3) 2.2 mi (15:55 / mi)
shoes: Sauc.Shad-6000#8-2014H


Plus adductors, pulldowns (10), and leg presses in the machine/weight room aka "fitness center."

Wednesday Nov 4, 2015 #

Exerc. Class 50:00 [1]

With some new (to this class) exercises, including a version of the diamond, and a sequence x2 of: standing to forward fold to walk-yourself-out-to-plank and do a couple of pushup-like dips before walking back up to standing position. Difficult.

Tuesday Nov 3, 2015 #

10 AM

Pilates class (bands) 50:00 [1]

With five, count 'em five, fellows in class. Integration is a good thing.
3 PM

Hiking 41:51 [3] 3.86 km (10:50 / km) +68m 9:57 / km
shoes: Trail NB 704 8.5D

At Ooms Conservation area, around Sutherland Pond, after voting. Gorgeous afternoon, mostly clear and calm, and mid 60s.

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