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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Sep 20, 2009:

activity # timemileskm+mload
  Orienteering2 3:13:41 7.95(24:21) 12.8(15:08) 33033 /37c89%606.8
  Exerc. Class2 1:50:00110.0
  Pilates class1 55:0055.0
  Walking2 37:21 2.5(14:56) 4.02(9:17)67.0
  Running (track)1 23:27 2.13(11:01) 3.43(6:50)70.4
  Running (treadmill)1 8:35 0.75(11:27) 1.21(7:07)25.8
  Total6 7:08:04 13.33 21.46 33033 /37c89%934.9

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Sunday Sep 20, 2009 #

Orienteering race (ultra-long brown) 2:10:45 [3] *** 7.7 km (16:59 / km) +245m 14:39 / km
spiked:9/10c shoes: Jala Jukola Spider 6 #3

Ultra-long Brown at Rattlesnake Hill Wildlife Reservation, Dansville, NY; temps in the low 60's at start, rising to the mid-70's by early afternoon (I was out of the woods shortly after noon). Nice course designed by Dick Detwiler and Linda Kohn.

I liked my effort and results, all except for control 7. I took too "safe" of a route around the reentrants*, then proceeded to mess up (parallel error) close to the control. In retrospect going mostly straight would have been a piece of cake, and I probably would have found the rootstock right the first time. Mary Jo took ~18 minutes here, so I probably would have done around 20 taking her route, at the most. 9 minutes lost on poor route choice and then misreading the area (I hit the N-S stream NW of the control, instead of SW as I supposed). Next time: ignore the guy following you the whole way! :-) (He also followed me on 2/3rds of the long leg to 2; used to be president of a national orienteering organization whose name I won't mention here.)

What I did right: good map reading on the detailed legs; good bearings, for once, esp. on the 800m+ leg to 5 (through pretty bland terrain, perhaps not even field-checked??); kept moving (didn't run out of energy except on last hill climb). I went in thinking I could do around (or under) 2 hours, and I was pretty close, not counting the error. Finished 3rd in F55 (behind MJC and Sandy) and 7th on Brown (of 32).

* I'm still somewhat in the Green-course mindset, looking to minimize climb. I have to remember that Brown course climbs are within my capabilities...


GPS track:

From Track jpg files

Saturday Sep 19, 2009 #

Orienteering race (sprint) 25:45 [4] *** 2.2 km (11:42 / km)
spiked:12/14c shoes: Jala Jukola Spider 6 #3

Brown/Orange sprint at Mendon Ponds. Good contact and attackpoints except slightly off to 3 and entered wrong part of woods at 10. Carefully checked position in the thickets which were the trickiest part of the course.
Second to Mary Jo who finished in 20:29!

Orienteering race (middle brown) 37:11 [3] *** 2.9 km (12:49 / km) +85m 11:11 / km
spiked:12/13c shoes: Jala Jukola Spider 6 #3

Happy with my run on this middle course at Mendon Ponds, west side of Hundred Acre Pond. I'm only counting 2 as a non-spike because I wasn't sure of the detail in the circle area and thought I had to climb another ridge when the control was actually in a clearing between two ridges in that area. 30 sec hesitation. It wasn't a particularly difficult/tricky course, though 12 was another rough open/thicket area that required attention. Nice course. Second F55 again, this time behind Sandy (MJC ran F50/green), but only about a minute back. :-)

Lovely weather (60s and sunny) all day.


Middle course GPS track:

From Track jpg files

Friday Sep 18, 2009 #

Walking 29:37 [2] 2.0 mi (14:48 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

MB, to the church and back.

Wednesday Sep 16, 2009 #

Exerc. Class 55:00 [1]

In Chatham. Right biceps sore from yesterday's pushups on the ball (guess it's an odd angle). Should be okay in a couple of days.

Tuesday Sep 15, 2009 #

Pilates class 55:00 [1]

At the Y; props were light weights and the exercise ball.

Running (treadmill) warm up/down 8:35 [3] 0.75 mi (11:27 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Warming up for intervals.

Running (track) intervals 23:27 intensity: (11:42 @2) + (11:45 @4) 2.13 mi (11:01 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Intervals on indoor track, 6 x 345m with ~2-minute (230m) rests in between. Started out a bit fast (again) -- 345m times are 1:55, 1:55, 1:59, 1:57; 1:59; 1:59 .

Walking warm up/down (indoor track) 7:44 [1] 0.5 mi (15:28 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Cool down walk on the track.

Monday Sep 14, 2009 #

Exerc. Class 55:00 [1]

Class in Chatham. Stretching felt good after yesterday's orienteering/run. Hip flexors continue to need extra attention.

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