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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Apr 2, 2016:

activity # timemileskm+mload
  Orienteering2 1:29:31 3.75(23:52) 6.04(14:50) 12526 /29c89%332.9
  Pilates class1 55:0055.0
  Exerc. Class1 50:0050.0
  Walking2 46:59 2.58(18:13) 4.15(11:19) 2583.4
  Walking (track)1 35:51 2.2(16:18) 3.54(10:07)99.9
  Total6 4:37:21 8.53 13.73 15126 /29c89%621.3
averages - sleep:7

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Saturday Apr 2, 2016 #

11 AM

Orienteering race (Classic) 1:04:22 [4] *** 3.61 km (17:51 / km) +124m 15:14 / km
ahr:127 max:154 spiked:11/14c shoes: Inov8 ORoc280-A 2013-08

FP XX day 1 at Miami Whitewater Forest, in the woods west of the reservoir that's west of the golf course. SL was 3.1 km; 160 m climb listed (5%?!), and 14 controls.

Interesting course with a middle feel. My lack of fitness showed especially during any uphills where I was battling gravity. Picked my way carefully on downhills. Still managed to tumble once but it was a rolling fall, not a trauma-to-knees one. Knee achy the entire time.

Woods were largely open, and where they weren't (honeysuckle was starting to leaf out, sometimes mixed with briars) there were routes around to consider.

Small mistakes going into two of the three controls I'm calling non-spikes; not visualizing right on #3; possible wrong angle off trail to 7 but I had a good vantage point looking at the ditch/reentrant situation and picked the right one; went low 13-14 and climbed one reentrant too early but corrected (and led a half dozen folks just behind me in). Final hill was a slog by that point. Some good times posted by F55s and F60s. Natalia was second fastest on the course, about 5 minutes behind Erin Schirm (who ran the Brown open in about 32:45). Shelley and Ursula were both faster than me today too.

12 PM

Walking 10:31 [1] 0.48 mi (21:55 / mi) +25m 18:50 / mi
ahr:110 max:123 shoes: Inov8 ORoc280-A 2013-08

Walk from finish to download (and clothing return).

Temp today was upper 40s to low 50s but the wind makes it feel significantly colder. Fortunately it wasn't too windy in the woods I was in, but I heard about someone who watched a tree fall.

Yesterday was a bit nicer, near 60, and sunny; but still windy. Tomorrow's not supposed to be as windy.

Friday Apr 1, 2016 #

3 PM

Orienteering race (sprint) 25:09 [3] 2.43 km (10:21 / km) +2m 10:19 / km
spiked:15/15c slept:7.0 shoes: Trail NB 704 8.5D

Sprint at Miami Unv--Hamilton campus and vicinity. Only the last four controls on Brown were actually what I would call campus sprinting;the rest was wooded areas or open fields. Interesting course design.

2.1 km with negligible climb. I think Steve Tarry was fastest on the course, in 18:10. Natalia was under 20 minutes, and Sharon a bit over 21, so I was very pleased where I stood especially since I wasn't sure if I'd be able to run at all. My knee was achy but not painfully sore. Got advice to take antiinflammatories for two weeks to see if that makes the flare up recede, and news of possible new drug development for this type of joint pain. ;-) I will try the regimen to see if it helps, as long as my stomach tolerates it.

10/33 on this Brown course; 2/6 in F60. Ursula Goeres from Canada is a bit faster runner but she had a bad control in the middle of the course.

Interesting to see how the F20 class shakes out among three very competitive young women in AdventureGirl!, Julia D (BAOC), and Izzy. There are only three F21s at this meet.

Tuesday Mar 29, 2016 #

10 AM

Pilates class (rings) 55:00 [1]

Rings used (yes, we did lunges as usual with rings). I skipped it for anything where it was placed inside above my knees as I've found pressure there hurts the bad knee. Easy enough to do the exercises without; I just didn't get the additional adductor work. Did frog with bottoms of feet touching and not ankles crossed, and think it was tougher that way.

Walking (track) 35:51 intensity: (3:50 @1) + (32:01 @3) 2.2 mi (16:18 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Knee got increasing sore when finishing the second mile. Sigh.


Monday Mar 28, 2016 #

Exerc. Class 50:00 [1]

Aerobics, strength, abs, and stretching.

Brought home all the empty plastic containers for fudge I had made and taken to class at various times (including last week). It's an easy recipe that everyone seems to enjoy. The best fudge, of course, is traditionally made using a temperature thermometer and then beating it senseless (or at least, to the proper consistency). ;-) (I have that recipe but don't think I have the arm strength anymore.)

Sunday Mar 27, 2016 #

4 PM

Walking (paved) 36:28 [2] 2.1 mi (17:22 / mi)
slept:7.5 shoes: Sauc.Shad-6000#8-2014H

To the church/community center and back, with a bit more added on because I was daydreaming and missed the mile turnaround point.

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