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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Oct 22, 2011:

activity # timemileskm+mload
  Orienteering2 2:56:31 5.92(29:49) 9.53(18:32) 35116 /22c72%706.1
  Pilates class2 1:50:00110.0
  Exerc. Class2 1:50:0055.0
  Walking2 1:00:18 4.01(15:03) 6.45(9:21) 47155.8
  Fitness equipment1 40:00120.0
  Total8 8:16:49 9.93 15.98 39816 /22c72%1146.8
  [1-5]7 7:21:49
averages - rhr:50

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Saturday Oct 22, 2011 #

10 AM

Orienteering race (Brown middle) 1:16:44 [4] *** 2.9 km (26:28 / km) +100m 22:34 / km
spiked:7/11c shoes: Jala Jukola Spider 6 #3

EDIT: Added FR track. I covered 5.394 km (127 m climb per FR) on a 2.9 Km course. Bluh.

Nice weather; tough map. Big errors on 3 and 6, with slight bobbles to 2 and 8 (off to the right a bit in both but correctable). AP says I lost 23 minutes, and that's about what I calculated. Stupidity on 3, with a 45 degree bearing error and poor relocating (1st, could have checked the control I passed near even though it wasn't on the correct feature...if I had, I might have realized it was my #4; 2nd, should have checked the trail I hit to make sure which one it was). Ugh.

Pissed after error on 6, so pushed it on the trail to 7, passing Hans B and Gary K, but they made it up on my bobble to 8. Clean from there in, with a bit of help to the penultimate control on a cliff (also on Green X and maybe others).

Better tomorrow, I hope.

Walking warm up/down (to start) 17:28 [2] 1.69 km (10:21 / km) +47m 9:05 / km
shoes: Jala Jukola Spider 6 #3

Warm up walk to start. Stopped watch when I went off trail along the way, then forgot to restart it; total distance was advertised as 2.1 km, and probably took about 20 minutes. First part of this was part-jog/part-walk, until I got to the parking area near the arena; then I walked the rest with my brother.

Thursday Oct 20, 2011 #

10 AM

Pilates class 55:00 [1]

Used exercise balls. Did most every exercise I like on the ball except roll-ups (so I did a few of those on my own after, w/o the ball).

Treadmill walking after--will log later.
11 AM

Walking warm up/down (treadmill) 7:40 [2] 0.46 mi (16:40 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

3 min warmup and 4:40 cooldown on treadmill

Walking (treadmill) 35:10 [3] 2.5 mi (14:04 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

Started at 0.5 % incline and went as high as 2 (I know, no big deal for some, but I don't need to aggravate my knee). Got HR to around 120, not bad for walking.

Wednesday Oct 19, 2011 #

9 AM

Exerc. Class 55:00 [1]

Shoulder slightly better today.

Jen mentioned that for a couple of weeks she's been leaving out the stretching-after-warmup, having read that "active stretching" is better for you than warm-up static stretching. I like this new way better; gets us into the cardio portion faster. :-)

Tuesday Oct 18, 2011 #

10 AM

Pilates class 55:00 [1]

Using weights and body weight. Lots of upper body stuff...
11 AM

Fitness equipment (elliptical) 40:00 [3]
shoes: Saucony Shadow 6000 8.5 #4-Y

Hill intervals, level 3. 1.82 miles

Also, adductors (24) and pulldowns (10).

Monday Oct 17, 2011 #

9 AM

Exerc. Class 55:00 [0]

Lots of stepping, but my left knee kept twinging on certain moves so I removed a riser and also did some moves on the floor. Right shoulder achy from windmilling it yesterday to prevent a fall.
I'm starting to sound crotchety (Glen would use a different verb than "starting"...). :-)

Sunday Oct 16, 2011 #

10 AM

Orienteering race 1:39:47 [4] *** 6.63 km (15:03 / km) +251m 12:40 / km
spiked:9/11c rhr:50 shoes: Jala Jukola Spider 6 #3

Green course at Norwottuck in MA. FR logged about 6.627 km. A bit too far right at 8, but figured out the cliffs (and the mislabeled description--the location was obvious from the control circle). Then unmapped trails and rocks/cliffs near 9 (saw Dean and Bob and I think BP in the woods here but they were no help. :-) )

Decided to do the notch just east of the power line to get around the hill to 10 saving 3 contours from the trail route; sidehilling wasn't too much fun, though, but didn't last too long. Last bit an uphill slog, but it had to be done. Nice course by Ian S, and gorgeous weather, sunny and upper 50s.

EDIT: Found out later that the power line vegetation wasn't as crappy as it looked; someone else went that way and had only about 5' of nasty stuff to blast through, and it was much less climb (down along the edge of the quarry, instead of my way, hanging off the side of the hill).

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