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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Nov 18, 2013:

activity # timemileskm+mload
  Orienteering2 2:28:51 6.83(21:47) 11.0(13:32) 12617 /22c77%446.5
  Pilates class2 1:50:00110.0
  Hiking1 1:48:00 3.07(35:11) 4.94(21:52)108.0
  Exerc. Class1 55:0055.0
  Fitness equipment1 20:0056.0
  Running (dirt)1 5:0010.0
  Total8 7:26:51 9.9 15.94 12617 /22c77%785.5
averages - sleep:6.5

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Monday Nov 18, 2013 #

Hiking 1:48:00 [1] 4.94 km (21:52 / km)
shoes: Saucony Shadow 6000 #6 - H

Sunday Nov 17, 2013 #

10 AM

Orienteering race 1:20:56 [3] *** 5.66 km (14:18 / km)
spiked:9/11c slept:6.5 shoes: Jala Jukola Spider 6 #3

Brown X at Hay Creek, near French Creek. Nominally 4.6 km, 150m. It was cool and breezy at the parking area but warmer in the woods, near 60F

Favored the knee on the way to start and on the course, only jogging when I was on a trail that didn't have rocks on it. Good to 1, following the ditch/old trail most of the way until I could see the spur to hop over; there was a man lying in the woods behind some downed branches who was probably trying to hunt, but with three or four folks in the area when I was there I wondered why he hadn't given up. Unless he was taking pictures but it didn't look like it.

Tentative to 2 but found it okay, then left the trail headed towards 3 but a bit lower than needed. Saw a flag to my right, down the hill, but was pretty sure it wasn't mine, but as I got even with it thought it might be a depression so I checked the code anyway---nope, definitely not mine. Headed back up the hill, crossed right over the platform near the edge of the circle, and in. Probably lost at least 5 minutes.

Mary Jo punched not far behind, and then got to 4 ahead of me (I attacked from the depression next to the trail), and I never saw her again. PG flew past at the trail junction and headed on down the ditch while I tried to stay parallel to it in the woods since I thought the ditch had more stuff to climb over. No problem finding 5. Contoured to the trail and managed to find the intermittent trail towards 6 though there wasn't an obvious junction, which I followed to the edge of the steep slope. Stopped long enough to figure out how to pick my way down through the rocks and down the hill, and spotted the flag halfway down. 7 was a piece of cake, between a trail and stream. Saw the long trail route around to 8 as the obvious route for runners but knowing I wasn't running, I decided to take the more direct route up and over, keeping the green slash to my right. No problem finding it, and probably more interesting than trying to jog and not get more hurt on the trail.

To 9 I angled a bit off the straight line figuring the reentrant beyond the control would catch me if I wasn't precise, but at the right distance I spotted the flag 30m to my left, then in. Happy to finish with no further damage and the knee feeling okay though not super happy about running.

And I managed to stay in 2nd behind Mary Jo (Linda ran F21 this weekend) who was about 30 minutes ahead overall.

Excellent courses and organization by DVOA, and Valerie did her magic again at the finish/results.

Uploaded track, which seems to include the bus ride back to parking at Daniel Boone school. I've adjusted the time and distance but am not sure of total climb.

Saturday Nov 16, 2013 #

10 AM

Running (dirt) warm up/down 5:00 [2]
shoes: Inov8 ORoc280-A 2013-08

Jogged from porta-johns to finish to report a need for paper there, then back to the car. Time to pick up my compass, epunch, water bottle, etc and head to start.
11 AM

Orienteering race 1:07:55 [3] *** 5.34 km (12:44 / km) +126m 11:23 / km
spiked:8/11c (injured) shoes: Inov8 ORoc280-A 2013-08

Got to start (saying hi to my brother as I checked in) just a few minutes before I was called; had to push through mingling kids to clear and check my e-punch.

Brown X, nominally 4.3 km / 100m. Gorgeous sunny day with temps in the upper 50s.

Remembered from notes that the first control was common to all courses and punched okay there, then headed off into the woods to 2. Tried to stay headed mostly north but drifted more to the right than I planned. Hit the trail before control approximately where the ditch heads off it; it was a bit green there, so carefully cross trail and see a bag to my left. I thought I wasn't quite to mine but it looked like a charcoal platform so checked code and sure enough it was. Straight to 3 via the platform on the other brown course.

Caught up to Judy K who was headed to the right around the water tower so I went left and followed the stony ground for a while hoping to note either pair of boulders but never did so angled off to hit the big trail and go in from ther. Then whoomph---down on the ground. I think I caught a toe on a rock or stick and my right knee went into another rock or stick and hurt like the dickens. Flashback to 2009 when I got (what I think was) a bone bruise on the top of my tibia which took forever to get better. Ever step was now painful, especially when jogging, but I got up and slowly kept plugging. Made it to the trail, turned the correct way, and used the charcoal platform next to it to head in to the circle ditch. Saw Mary Jo coming in as I was headed to 5.

No problems to 5 and 6 (162 and 155, also on Green X), then another long leg across the broad spur to 7. Rather than try to follow the line and climb 3 extra contours, I contoured around heading SW. Actually saw the bag at 4 from a distance as I headed more S hoping to hit the intermittent trail or creek and head in, but vegetation pushed me around a bit. Saw a flag & water--not mine...is it the platform in the index contour? Took a bearing, saw a flag and water from a distance and checked it though it turned out to be a stone pile not a platform, but it being the only stone pile in the area I quickly headed to the control. Charlie, who I'd passed on the way to the first flag I checked, arrived just after me.

Better to 8, straight to it, then tried to use the spur to head me correctly to 9. Alex J and others headed in the same direction helped. East to the trail, which I followed up to the big depression, the bearing up the hill, behind a bunch of green course folks headed the same way. Didn't see/couldn't make sense of the trails but spotted a flag--on a depression--mine. Found the wide "path" that led to the Go control and then in.

Emergency crew was working on someone's ankle but I managed to snag an ice pack to put on my knee for a while. It sure hurts to bend the knee, as there's a half-ping pong ball-size lump in the dimple on the inside of the knee. Turns out there's another bruise on my other knee, a bit lower and not as painful, so I iced that too. We'll see about tomorrow. I seem to be able to walk okay but running may be too uncomfortable to consider, and steps/steep climbs/descents would be almost impossible.

Thursday Nov 14, 2013 #

10 AM

Pilates class 55:00 [1]

Mostly body-weight exercises, then some bicep curls, flys, and upright rows at the end with weights. Bicep curls were performed standing on one foot to throw the balance off and work abs as well.

After, just a few adductors and pulldowns, as we get to pick up the new car this afternoon.

Wednesday Nov 13, 2013 #

Exerc. Class 55:00 [1]

Focus was "legs and abs"... Wait, isn't that what I did yesterday in Pilates? Felt it in some muscles. Jen said that "I bring her joy" when I post her exercise schedule on the community bulletin board at the post office. :-) (She occasionally passes through our 'burg--really a hamlet, not even a full ham...).

Tuesday Nov 12, 2013 #

10 AM

Pilates class 55:00 [1]

Using rings (a.k.a. "circles" to some instructors). No need for adductor machine afterwards. Lunges, roll ups, and teasers were some of the fun moves.
11 AM

Fitness equipment (elliptical) 20:00 intensity: (2:00 @1) + (18:00 @3)
shoes: Sauc.Shad.6000#7-2012H

Hill interval program on the elliptical, moving up to level 4 which alternates resistance of 25 and 30 after the warmup. MHR around 132, per the machine.

Pull downs (10) after.

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