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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Dec 9, 2007:

activity # timemileskm+mload
  Exerc. Class3 2:40:00320.0
  Orienteering1 1:34:11 3.08(30:34) 4.96(18:59) 11010 /11c90%376.7
  Hiking1 43:45131.3
  Running (track)1 24:32 2.15(11:24) 3.46(7:05)60.1
  Strength2 14:0012.0
  Total7 5:36:28 5.23 8.42 11010 /11c90%900.1
  [1-5]6 5:34:28

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Sunday Dec 9, 2007 #

Orienteering race 1:34:11 [4] *** 4.96 km (18:59 / km) +110m 17:06 / km
spiked:10/11c shoes: Jala Jukola Spider 6 #2

Green course at WCOC's Five Ponds meet. Except for # 1, I did fine on this course, trying to work on visualizing the area in and around the control circle. I wasn't focused on the way to # 1 which caused additional difficulties. It was the classic parallel error; I was in a reentrant barely 30 meters NE from the one where the flag was but never looked in its direction, and ended up wandering quite a bit (FR showed I went 1.12km on a 420m leg), relocating off the big trail to the north. Even then, the "reentrant" the flag was in didn't look like what the map seemed to show.

Could have been a few minutes faster on leg 5 if I had taken the trails around, but I wanted to be creative (and work on map contact) by going through an area that was mapped as dark green (mt. laurel) but was relatively passable in most places (was very careful climbing down a steep face near high cliffs, as there was about an inch of snow on the ground making some places treacherous). The area was originally mapped in 1985 and has some recent updates but I don't think they've changed the green much in the northern portion of the map.

(Added note: I probably had 10 minutes of error on # 1 and could have been a couple minutes faster on 5, which would have put me around 82 minutes.)

Fun course by Peter Grollman and awesome administration by Lyn and George. :-) Thanks!


Forerunner showed I covered 6.27 km (remember, 1.12 was on lap 1, which should've been closer to 0.5...).

Saturday Dec 8, 2007 #

Hiking 43:45 [3]
shoes: Trail NB 706 9D # 1

About 2-2.5 miles? In Albany Pine Bush - Karner Barrens West, mostly, and a little in East (of Rt. 155), while Glen ran. A little snow on the trails, but soft and squishy stuff, not slippery. Very sandy trails, naturally. :-)

AOWN: No animals noted, but I did see tracks in the snow on the trails that appeared to be turkey (large, 3-toed marks) and skunk. Most of the off-trail areas are filled with shrubby oaks and a few remaining pines. Neat dunes.

Friday Dec 7, 2007 #

Exerc. Class 50:00 [2]
shoes: Saucony Shadow 6000 8.5 # 3

Step aerobics at the Y (preceded by 4 laps warmup around the indoor track), to Christmas music (choreographed for exercise).
Followed by...

Strength 12:00 [1]

Fitlinxx machines (5 arms, 3 legs), plus 12 pulldowns @ 56.25 lbs.

Thursday Dec 6, 2007 #

Strength 2:00 [0]


About 2 minutes strength work carrying my son's (heavy) packages into the house from the car. No problem with lifting and carrying and setting down, but I did trip going up the step into the post office to pick them up in the first place, and landed on my right knee (which was almost back to normal)--don't know if this will give it a setback or not. Other (once-injured) body parts are also letting their presence be known, just so I don't forget them.

Glass of red wine? Or IB (or stronger)? I'll start with the wine... : -)

Wednesday Dec 5, 2007 #

Exerc. Class 55:00 [2]

Ex. class in Chatham, where we first did 10 min. of aerobics, then did weight training including stepping (such as bicep curls while stepping with a knee lift), so you really had to pay attention to more than one thing (just like orienteering). :-) (Followed by abs and stretching, as always.)

Tuesday Dec 4, 2007 #

Running (track) warm up/down 5:53 [2] 0.5 mi (11:46 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

At the indoor track at the Y, for intervals. (7 laps x ~115m; 14 laps = 1 mile, according to the Y)

Running (track) intervals 12:30 intensity: (6:58 @2) + (5:32 @4) 1.15 mi (10:52 / mi)

230 m intervals alternated with 230 m recovery --
1:22 / 1:44
1:25 / 1:45
1:23 / 1:44
1:22 / 1:45
(My recovery laps seem to be slightly more consistent than my intervals... aiming for 1:23.)

Running (track) warm up/down 6:09 [2] 0.5 mi (12:18 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Cool down, another 7 laps (plus an additional 2:30 walking one more lap, not counted).

Monday Dec 3, 2007 #

Exerc. Class 55:00 [2]

Despite freezing rain earlier this morning, it wasn't too bad when I left for class (except our driveway still has icy areas). Got there on time to find only one other person there and the instructor just arriving, but by the time class got going (15 minutes later) there were 7 of us, plus another who arrived 30 minutes after we started. :-)

For the past few days I've had a constant, annoying burning sensation (not painful, as such, but distracting) on the bottom of my left foot, which I need to investigate.

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