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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Sep 23, 2007:

activity # timemileskm+mload
  Exerc. Class3 2:35:00310.0
  Orienteering2 1:41:00 5.31(19:01) 8.55(11:49) 19648 /55c87%427.3
  Running (paved)1 18:18 1.57(11:39) 2.53(7:15)73.2
  Walking1 13:25 0.85(15:47) 1.37(9:48)34.9
  Total6 4:47:43 7.73 12.44 19648 /55c87%845.4

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Sunday Sep 23, 2007 #

Orienteering race (relay) 26:06 [4] *** 1.86 km (14:02 / km) +90m 11:18 / km
spiked:10/12c shoes: Jala Jukola Spider 6 (old)

12-pt team leg 2 (Yellow course) -- Since the leg to # 1 was practically all uphill, I proceeded to bobble it because I'm not strong on hills and go temporarily brain-dead and make bad decisions. Ugh. Couple of minutes lost there.

My plan had been to stay on the trail until I reached the point, but the angle of the trail offered the opportunity to short-cut (if you used your compass properly). I managed to miss it by a good margin (~100m) but when I realized the control I found was not my control # (good thing I remembered to check!), I quickly relocated and got back on course.

Fortunately, the only other place to go brain-dead due to climb was near the finish, which had been properly explained by Peter G. so I knew where to go without having to look at my map.

[Edited, because I couldn't read the small print:] I pulled our team up from 5th to 4th place, Phil kept us there, then Glen's phenomenal 4th leg run (and Craig W's error) pulled us up to 3rd for our club's first medal at a relay champs! Woohoo!!!

Saturday Sep 22, 2007 #

Orienteering race (sprint A course 2) 23:19 [5] *** 1.71 km (13:38 / km) +33m 12:26 / km
spiked:10/12c shoes: Jala Jukola Spider 6 #2

First sprint finals course (OBG) at Cranbury Park, Norwalk, CT. Courses designed by Joe Brautigam.

Except for mis-identifying a wall on the way to # 4 and being unsure of the 'pond' placement at # 9, I thoroughly enjoyed this first sprint despite the warm temperature. Probably about 2-3 min of errors.

Orienteering race (sprint B course 2) 19:54 [4] *** 1.83 km (10:52 / km) +40m 9:48 / km
spiked:9/10c shoes: Jala Jukola Spider 6 #2

Second sprint (OBG) -- more open woods and so much fun. I wasn't careful to # 1 and wasn't watching my compass when I left the trail, so went right of the control, but not too far (I was in the swampy stuff to the SE). Punched behind Glen who started 2 minutes after me.

There were only 3 of us in F50, Natalia Babeti, Barb Dominie, and me; I knew Natalia was a fast runner. She started behind me both races, and caught me on the way to (bobbling) # 4 on the first sprint, and # 6 on the second. She's GOOD! I managed to keep ahead of Barb.

Orienteering race (sprint C) 31:41 [4] *** 3.15 km (10:03 / km) +33m 9:33 / km
spiked:19/21c shoes: Jala Jukola Spider 6 #2

Awesome end of the sprint finals day, the spectator run of the championship course. I did variation 1. Despite being tired from the first two and not really wanting to run hard, I am impressed with my per-k time on this third race. It helps that there wasn't much climb at Cranbury Park.

It was great fun, too, watching the top-6 finalists run their races (women first, then men) after the 1st 2 sprints.

Friday Sep 21, 2007 #

Exerc. Class 45:00 [2]

"Step it up" step class at the Y. As I did last week, I started with 2 risers then backed off to 1 when we got to the side lunges. The lunges are great knee workouts; wish I had better knees and could do them with 2 risers (without getting exhausted). Left before ab workout; stretched and then did some of the Fitlinxx strength equipment.

On the way out, said hi to a gentleman I recognized (he was dressed in shirt and tie, and said hi first--I don't know if he works there or was just stopping in to work out at lunchtime). It then took me several minutes to place him. He's the father of a basketball player from the HS who we used to see at games--not sure if the son was ever on a team with Rob or if they just traveled together sometimes (he's a couple years younger).

Looked in 3 different stores for a simple plastic soap dish for the kitchen (didn't find one). Doesn't Rubbermaid sell them anymore???

Thursday Sep 20, 2007 #

(rest day)

Could it be? I'm taking a day off. Lots of other stuff to take care of; I'll exercise tomorrow; and then there's the weekend...

Wednesday Sep 19, 2007 #

Exerc. Class 55:00 [2]

For some reason the strength part of the class seemed tougher today. I had trouble doing 1 minute of bench presses and 1 minute of french presses. No trouble with the stepping, though.

I don't feel ready for the sprints. I find my "ranking" kinda funny -- 5th woman of the ones attending the finals. The point system doesn't take total time into account, just placing in the field of competitors (it also reflects # of sprints attended). Don't look for me to run the red/blue course! I'll leave that to Pavi and Sam and Hilly and Angelica and Cristina and Pia...

Tuesday Sep 18, 2007 #

Walking warm up/down 10:45 [3] 0.7 mi (15:21 / mi)
shoes: Saucony Shadow 6000 8.5 #2

Couldn't decide whether to walk or run; I dressed such that I could do either. Walked the first 0.7 mi (Syring Rd to Alb. Tpk) and then decided to run...

Running (paved) hills 18:18 [4] 1.57 mi (11:39 / mi)
shoes: Saucony Shadow 6000 8.5 #2

Ran most of the rest of the way back home (via Alb Tpk and Rt. 66).

Walking warm up/down 2:40 [1] 0.15 mi (17:48 / mi)
shoes: Saucony Shadow 6000 8.5 #2

Walked the last 0.1 mi up to our drive, and then a little bit in the driveway to cool down.

Monday Sep 17, 2007 #

Exerc. Class 55:00 [2]

In Chatham. With the cooler weather this morning, we switched from a 5-5-5 to a 10-10-10 program (10 minutes ea aerobics, step, strength after warm-up and followed by abs and cool down/stretching). With windows open and temp around 50F I kept my sweatshirt on until the end of the first '10'!

Later on, I did some knee exercises (leg raises, side leg raises) to try to strengthen the muscles around the knee that keep bothering me. ~10 min.

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