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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Apr 28, 2007:

activity # timemileskm+mload
  Orienteering2 3:39:38 7.76(28:18) 12.49(17:35) 45042 /45c93%878.5
  Exerc. Class3 2:50:00345.0
  Running (dirt)1 1:27:13 6.49(13:26) 10.44(8:21) 5258.1
  Strength1 10:0010.0
  Total6 8:06:51 14.25 22.93 45542 /45c93%1491.7

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Saturday Apr 28, 2007 #

Orienteering race 1:48:19 [4] **** 5.49 km (19:44 / km) +275m 15:47 / km
spiked:11/12c shoes: Jala Jukola Spider 6 (old)

Green Course, Day 1 at West Point. Partly sunny, upper 60's. Except for messing up the 1st control by not acknowledging where I was (at the bottom of the reentrant that the flag was hanging at the top of...), I found the controls with no problem. That's not saying my route choices were always optimum, but they worked for me. Fairly unimaginative course on very interesting terrain.

Orienteering race (Sprint) 25:38 [4] *** 2.2 km (11:39 / km)
spiked:22/22c shoes: Trail NB 706 9D # 1

Fun sprint around Camp Buckner designed by PG, who also provided running commentary on a PA system near the start/finish. I especially liked the opportunity of ducking under some of the barracks buildings to access some controls. The most difficulty was being able to see the purple lines on top of the black buildings to make sure you caught all the controls (tightly spaced in some areas). Thanks PG and crew!

11th woman (45 pt sprint) so I received 34 points.

Friday Apr 27, 2007 #

Exerc. Class 1:00:00 [3]
shoes: Asic Gel GT2110 8.5D

Step class at the Y.

Strength 10:00 [1]

FitLinxx machines at the Y. Added more weight on the bicep curl machine for next time.

Wednesday Apr 25, 2007 #

Exerc. Class 55:00 [2]

Yay--back to stepping today! (Even though we had the same number as Monday.) There were just enough steps for everyone.

Really, really needed the stretching in my right hip area. I did extra stretching. It's not the iliotibial band that's my problem, I think, but something more towards my back (perhaps a deeper-lying muscle?). Maybe it's a nerve getting pinched...

Tuesday Apr 24, 2007 #

Running (dirt) long 1:23:43 [3] * 6.27 mi (13:21 / mi) +5m 13:19 / mi
shoes: Trail NB 705 8.5D

Schodack Island State Park, Castleton, NY. A week and a half before they start charging to park. :-)

Beautiful day, around 60 and sunny. A bit warm on the inland trail (in shorts and "performance T" shirt), but very nice on the Hudson River-side trail (heading north, into the breeze off the river).

I wanted to do another long run in my buildup to the Billygoat, but had had enough after I got back to the parking lot. Instead of going out for another 1mi loop (+/-), I just took a jog/walk around the trail at the picnic area (see Cool-down entry). Perhaps running on sandy trails is harder than running on paved roads, and the "intensity" makes up for the shorter distance.

Where I went. (notice they changed the name of the park since the topo was made)

Running (dirt) warm up/down 3:30 [2] 0.22 mi (15:55 / mi)
shoes: Trail NB 705 8.5D

Cool-down jog/walk around the picnic area loop.

Monday Apr 23, 2007 #

Exerc. Class 55:00 [1]

Since we didn't do any step (crowded class at 15 participants plus the instructor in a relatively small room) in today's class I'm only rating it a 1. I went mostly for the get-the-muscles-moving-and-well-stretched aspect of the class as opposed to the aerobic intensity. :-)

Sunday Apr 22, 2007 #

Orienteering race (Green course) 1:25:41 [4] **** 4.8 km (17:51 / km) +175m 15:06 / km
spiked:9/11c shoes: Jala Jukola Spider 6 #2

An oval today (elongated circle?). :-) Messed up a control after a climb (# 3 again), which I can tend to do if I don't concentrate enough; I probably lost 4-5 minutes, enough to drop from 1st (where I was 3 seconds ahead of Mary Jo Saturday) to 2nd for the day and overall (F50, that is). I finished respectably in regards to the entire Green field, though, so I feel okay about that. Slight bobble at # 6 when I went to the reentrant one over from the control location (but quickly recovered); I only lost about 30 seconds or so here. I did have a lot of company at most of the controls (i.e. others in the control circle, sometimes giving away the flag location so I didn't have to look around too much), so I can't take all the credit.

Another beautiful day, upper 70's; on the warm side for running, but I carried and drank Gookinade today and it helped (when I remembered to drink it) and I didn't feel lightheaded afterwards as I did Saturday.

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