Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Oct 28, 2012:

	activity	#	time	miles		km		+m				load
	Orienteering	3	3:22:56	9.15	(22:11)	14.73	(13:47)	320	29 /	32c	90%	758.7
	Pilates class	2	1:50:00									110.0
	Walking	2	38:48	2.5	(15:31)	4.02	(9:39)					108.4
	Fitness equipment	1	23:13									69.7
	Running (track)	1	13:03	1.07	(12:12)	1.72	(7:35)					38.4
	Running (treadmill)	1	8:47	0.75	(11:43)	1.21	(7:17)					26.4
	Running (dirt)	1	6:00	0.43	(13:48)	0.7	(8:34)					18.0
	Total	8	6:42:47	13.91		22.38		320	29 /	32c	90%	1129.5
averages - sleep:8

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Sunday Oct 28, 2012 #

Event: NEOC: Townsend

Event: WCOC Fall orienteering weekend - Sunday classic

10 AM

Orienteering race (long) 1:31:38 [4] *** 6.08 km (15:05 / km) +135m 13:34 / km
spiked:10/11c slept:8.0 shoes: Jala Jukola Spider 6 #2

"Classic" Brown on Huntington SP map, set by Becks (and family :-)). Lots of opportunity for steep climbs (#6) which I took advantage of. Took the trail route around from 6 to 7, including the one by the N-S large marsh. Think I would've been a bit faster 5-6 dropping SE to the large trail instead of NE to the pipeline (for the first hill), but that looked less interesting. ;-) Managed to stay on track pretty much the whole way; counted #7 as non-spike because I had other people around leading the way in; not sure that I wouldn't have spent more time here otherwise. (AP shows a time loss 7-8, but my shoe pulled off on a stick and I had to take some time to untie it, fit it back on, and retie it.)

EDIT: Added FR track. Straight line distance 4.8 km.

Thanks to WCOC for some good races this weekend.

Running (dirt) warm up/down 6:00 [3] 0.7 km (8:34 / km)
shoes: Jala Jukola Spider 6 #2

Jogging to the remote start. Didn't time myself but did look at the watch and estimated the time I took.

Brown - Splits

Saturday Oct 27, 2012 #

Event: WCOC Fall orienteering weekend - morning sprints

Event: WCOC Fall orienteering weekend - afternoon middle

10 AM

Orienteering race (sprint) 29:08 [5] *** 3.58 km (8:09 / km) +34m 7:47 / km
spiked:11/11c shoes: Jala Jukola Spider 6 #3

Sprint A at Bethel Schools complex in CT. Just ran one sprint (the longer one, with a few woods legs), because I was planning on also doing a middle at Paugussett in the afternoon. Not a bad run, maybe a couple of better route choices were available, but no major mess-ups (like last week). 2.5 km straight line.

EDIT: Added FR track. Weather was decent, mid-upper 50s and overcast but comfortable.

1 PM

Orienteering race (middle) 1:22:10 [3] *** 5.07 km (16:12 / km) +151m 14:06 / km
spiked:8/10c shoes: Jala Jukola Spider 6 #3

Ugh. Wait, I take that back. I did well on the first four controls, keeping track of where I was. Then leg 5 got into the detailed hilly/pond-y area and I got messed up (again--this area got me last time here too). As I was heading east to try to relocate I noted a control flag in a reentrant and went to check in case it was my 8... It was, and I was able to get to 5 from there. Tried to be careful to 6 but turned left instead of right at the cliff line and found 7 first. Had one of the best times 6-7 and 7-8, anyway, since I'd been to them both before. :-) Got offline again to 9 but knew pretty much which way to go once I got to the trail. Trail run most of the way to 10, and in. Glad that's done. 3.5 km straight line.

EDIT: Added FR track. Weather similar to the morning; mid 50s and overcast. Nice chatting with folks before and after the race, too.

Brown - Splits

Course A - Splits

Thursday Oct 25, 2012 #

10 AM

Pilates class 55:00 [1]

Using the balls today. Some ab muscles still sore from Tuesday's efforts. Good class.

C • EMPO group 2

11 AM

Fitness equipment (elliptical) 23:13 [3]
shoes: Sauc.Shad.6000#7-2012H

Hill interval level 3, 1.03 mi. Tired legs.

Then adductors, pulldowns, and some leg presses (80#)

Wednesday Oct 24, 2012 #

1 PM

Walking 30:47 [3] 2.0 mi (15:23 / mi)
shoes: Saucony Shadow 6000 #6 - H

Mailed an envelope at the P.O. and then walked as far as the mile-from-home point and back.

10 PM

Note

A beer made for someone we know?

C • Clever 1

Tuesday Oct 23, 2012 #

10 AM

Pilates class 55:00 [1]

Weights only.

11 AM

Running (treadmill) warm up/down 8:47 [3] 0.75 mi (11:43 / mi)
shoes: Sauc.Shad.6000#7-2012H

Treadmill warmup at .5% incline, watching (but not listening to) MSNBC.

Running (track) intervals (indoors) 13:03 1.07 mi (12:12 / mi)
shoes: Sauc.Shad.6000#7-2012H

3 x intervals on Y track. Haven't done intervals in a while and my left hamstring was more noticeable after three repeats so I stopped then. No need to push harder right now. Aimed for about 2:01 per fast interval, and was a bit slower at 2:03, 2:03, 2:04.

Walking warm up/down (indoor track) 8:01 [2] 0.5 mi (16:02 / mi)
shoes: Sauc.Shad.6000#7-2012H

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