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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 9 days ending Aug 7, 2011:

activity # timemileskm+mload
  Orienteering5 6:15:44 12.49(30:05) 20.1(18:42) 40955 /61c90%1316.3
  Pilates class2 1:50:00110.0
  Exerc. Class2 1:50:00110.0
  Running (track)1 16:58 1.41(12:02) 2.27(7:29)58.1
  Running (treadmill)1 8:48 0.75(11:44) 1.21(7:17)26.4
  Walking1 7:21 0.5(14:42) 0.81(9:08)14.7
  Fitness equipment1 5:08
  Total11 10:33:59 15.15 24.38 40955 /61c90%1635.5
  [1-5]10 10:28:51
averages - sleep:7 rhr:52

» now

Sunday Aug 7, 2011 #

9 AM

Orienteering race (brown long) 1:10:07 [4] *** 4.8 km (14:36 / km) +120m 12:59 / km
spiked:12/13c shoes: Jala Jukola Spider 6 #3

Chesnut Ridge Park. Mid 70s and very humid with threats of showers
FR = 6.030, 145m climb
Route Gadget / WinSplits

~30 seconds lost on #1, surprised when the boulders weren't at the edge of the field, and confused by the fact that the fellow who started when I did punched at a control location awfully close to mine (in fact it was the same on). I thought everyone was supposed to have a different control 1, especially this close to the start.

AP has me with errors on several controls involving stream crossings, but those are only because I slow way down on steep climbs. I found the rest of the controls right where I wanted them to be.

2 - I should have gone from 1 through the field and the open-with-scattered-trees to the road instead of picking my way across the stream and then slogging up the hill and ending up across from the trail just south of the stream anyway.
3 - SE to the road junction and along the fence to the first crossing point, then compass right to the jct.
4 - S to the main trail, crossed over to the smaller one and east along the stream for a little ways until the crossing/steepness looked less, then up to the top of the hill.
5 - Compass. The drop into the stream bed was scary; I leaned forward to keep my weight balanced over my feet as I learned in downhill skiing -- try it, it helps! Got to the bottom and was looking for the best way up when I slipped an landed on my side in the muck! Sloppy, but it kept me cool for the rest of the run. :-) (Had to brush mud off my control descriptions at subsequent controls...) Hit the ride just NE of the boulder. Probably 'lost' nearly a minute due to having to pick myself up and "dust" myself off, then climb the steep hill.
6 - Trail to bend, then bike/intermittent trail to stream. Crossed the stream but wasn't sure exactly where I was so my goal was to just get out to the road safely. Got there, took trail/ride north of the boulders until I saw the open field then attacked. Several others shortly ahead of me, including Judy D and, I think, Gail (pink shirt), who I saw through 8-9.
7 - Tried the "open" field but high/prickly vegetation in it forced me into the light green woods which weren't bad. Kissed off the small building at the end of the road just SSW.
8 - back up to the E-W ride, along field edge, then cut in.
9 - Headed a bit more NE than straight to avoid the steepest climb, then along the stream
10 - Contoured along stream, crossed and took an unmapped trail up to road. Across bridge, then compass to stream before it crosses the trail, then counted dot knolls.
11 - NE to trail which crossed the stream at a gentle angle, then down the road until the little side trail headed toward the fence opening, and around (looped around the vegetation at the top of the stream)

Saturday Aug 6, 2011 #

10 AM

Orienteering race (Brown Middle) 1:10:47 [4] *** 3.7 km (19:08 / km) +110m 16:39 / km
spiked:10/12c shoes: Jala Jukola Spider 6 #2

Sprague Brook Park. Temp in upper 70's and very humid. Glasses were no good after a few controls.
WinSplits / RouteGadget

Distance and climb above as reported on control descriptions. I made it a bit longer...
FR = 5.28 km, 152 climb

I was doing fine through 7. Safely identified the trail to 1, then in from the N. Back to trail for 2, between the hills to dot knoll. Compass to trail, then off the sharper of the two trail bends to 3. 4 on compass, reading the spur; 5 compass to trail, then around until I saw the building just north. Okay, those were easy, but can't get too complacent.

6 was a slog to get to the trail across the stream. I went west to the gentler spur and then headed NW to hit the stream near the sharp bend. Climbed the hillside at an angle (crossing the trail/"clearing" which looked more like a stream), taking the sharp reentrant that touches the trail, then W to the depression. Careful compass to 7 (I was still talking to myself here), ignoring the other people in the area.

Then it all fell apart. Thought I was headed SSW to the trail which I was going to take to the bend before heading to the swamp. I think I actually headed WSW and hit the trail much farther down the hill, then got confused in the trails/contours near the edge of the map, wandering off the map for several minutes before heading back and eventually finding the proper swamp/rootstock.

Left 8, south to the trail. More disaster, as I though I had climbed past the pond (never saw it) and angled down the hillside to hit the clearing/earth bank at the stream just northwest of the control circle. At least that was my plan. Execution is another story. I think I crossed to the slope-edge trail much sooner and angled down a pretty steep slope and crossed almost due south. Ran to road to relocate and found myself way far away. Instead of running the road I took the trail towards the campground, which was slower. Had to duck into the woods near playground to avoid the out-of-bounds, then hesitated at someone else's control in a reentrant. Got too low, near the stream before realizing it was up another contour. Ugh. Then had to make my way back toward the playground.

10 through finish were fine, though it was a slog climbing that last hill to the rock pile at 11 (through the woods which were wide-open; I didn't see any advantage to taking the road).

AP calculates about 19 or so minutes of error, though some of that is on #6 which is just slowness due to hills. I figured 16-17 minutes on 8 and 9.

Glad I got my head on straight on Sunday.

2 PM

Orienteering race (Sprint) 24:07 [5] *** 2.8 km (8:37 / km) +29m 8:11 / km
spiked:17/17c shoes: Trail NB 706 9D # 1

Course 3 (Red/Blue) at Sprague Brook Park
FR = 3.00 km
WinSplits / RouteGadget

Lovely little wide-open park sprint with just a few dashes into the woods. Like several others I changed into a cute little running skirt and sleeveless top based on the promise of open running. Just wish I was a bit faster, but I finished only about 45 seconds behind Linda Kohn, so don't feel too bad about my total time. Glen started 4 minutes back and didn't catch me until #9, the tree in the field near the west edge of the map.

Couldn't kick it in in the final sprint because hamstring was making itself known, so I kept it smooth instead.


Friday Aug 5, 2011 #

rhr:52 slept:7.0 (rest day)

Thursday Aug 4, 2011 #

10 AM

Pilates class 55:00 [1]

Using bands; no medium resistance ones available but I got a light one. Stiff would make my hip worse, and I don't want to strain it more. Lots of stretching.

11 AM

Fitness equipment (erg) 5:08 [0]

1000m on Concept 2 rower.

RDLs with 18lb bar; pulldowns 8 @ 68.25lbs; one-leg squats, 15/leg

Wednesday Aug 3, 2011 #

9 AM

Exerc. Class 55:00 [1]

In Chatham. Quads a bit tight from yesterday's intervals so extra stretching called for. Right hip area still sore--extra hip flexor stretching? (seems muscular/nerve oriented rather than anything in the joint, though joint unevenness could cause muscular problems, I suppose...)

Tuesday Aug 2, 2011 #

10 AM

Pilates class 55:00 [1]

Using weights (and body weight for some, like planks). Right hip tight and sore all through class despite Tylenol before.

11 AM

Running (treadmill) warm up/down 8:48 [3] 0.75 mi (11:44 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

Warming up for intervals, as my hip was still hurting. The warm up helped, but hip still bothering a bit.

Running (track) intervals 16:58 intensity: (8:55 @2) + (8:03 @5) 1.41 mi (12:02 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

4 x 345m fast with ~225m slow (walking), CCW (better for my hip than CW, but I have to go the direction the "arrow" points -- they alternate it every day).

2:00 / 2:17
2:01 / 2:07
2:00 / 2:15
2:02 / 2:16

I know I've done these a little faster (1:58-1:59), but didn't have it in me today, nor to do more than 4. At least I was consistent. ~ 5.8 min/km

Walking warm up/down 7:21 [2] 0.5 mi (14:42 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

Walk / jog to finish up, then a lot of stretching.

Monday Aug 1, 2011 #

9 AM

Exerc. Class 55:00 [1]

Humid, so exerciseing was sweaty. Workout was 5-5-5 x 2 plus warmup/abs/stretching.

Sunday Jul 31, 2011 #


Quick route of my track near #8 on Saturday's Brown.:

From Track jpg files

10 AM

Orienteering race (Brown day 2) 1:28:16 [3] *** 4.2 km (21:01 / km) +70m 19:24 / km
spiked:9/10c shoes: Jala Jukola Spider 6 #3

Slightly better day (at least OUR course wasn't thrown out; the Red was due to 2 missing controls), but still a big dumb error, on number 4.

1 -- Watched folks out of the start and headed down the SW trail before cutting off it near the bend. Saw the mapped trickle just before the rise of the spur.
2 -- Carefully compassed to 2, arriving at the "hill" when I expected to. Circled around it from below to find the flag.
3 -- Crossed stream at junction and headed for the stone wall segments to be sure I knew where I was on the hill, then bounced off the clearing to the knoll.
4 -- Tried to do this on compass, but should have taken the safe route out to the road (though longer). When I hit the first indistinct road I had a pretty good idea where I was, but I think I was drawn off by another green area and veered SE too far. Tried to relocate off a stonepile on the hill to the south, but couldn't definitely identify which one it was. Then headed back north before deciding to head to the road. Attacked off the spot where the broken-down stone wall symbol is adjacent to the road but still had to correct to the right. Lost 20-22 minutes!
5 -- Compass worked on this one; kept going right by another control in the wrong feature and not far enough along, although a fellow who'd punched at 4 just ahead of me and was headed the same way swung by to check the code.
6 -- Along the first index-contour hill and then up and over the next one, bypassing another control on the marsh between the bigger hills.
7 -- Didn't trust myself to just compass, so swung to the north/northeast to use the steeper hill as a handrail, though I didn't go all the way down to it. Hit stone wall segments before the control, including a junction and knew right where I was.
8 -- Down the hill to the road; left knee had some sharp pains in a new spot (upper inside), which took awhile to run out so I slowed down a bit here. Trail to bend then counted hills.
9 -- Mostly straight; passed Green Y control in clearing to ESE.

Managed to hold on to 2nd place, partly by attrition, but I was 20 minutes back of Mary Jo who had another pretty decent run with a few little bobbles, she said.

FR = 5.971 km / 82m climb

Saturday Jul 30, 2011 #

12 PM

Orienteering race (Brown) 2:02:27 [3] **** 4.6 km (26:37 / km) +80m 24:29 / km
spiked:7/9c shoes: Jala Jukola Spider 6 #2

Distance/climb is as reported on the control descriptions.
FR = 8.259 km, 100m climb

What can I say? I was "sucks" on #2 -- the track is hilarious. Left #1 at the wrong angle, and never realized it. Hit the first road/trail at an "open" area that I made be the clearing on the line, and tried to match things up. Got suspicious when no one else was anywhere nearby for a while (I was NOT keeping track of the time -- bad girl) so went back to the road/trail to try again. Both times I saw a yellow control just off the road but couldn't place it (because it was under the control descriptions printed on the map!). Tried to attack again, but after still no success returned to the road (quicker this time) and decided to run east on it until I found something I could definitely identify, or hit the main road bisecting the map. D'oh! Finally found the clearing I thought I hit the first time, a good couple hundred meters east. (Saw Patty Lyons heading the opposite direction, probably headed to 7.)

After finally finding 2 (~41 minute error), I managed the next 5 fine (a little off on 3, as I saw the rootstock NW of the control first and looked around there before heading to it). On the way from 7-8, I stepped into a shoe-sucking marsh and had to stop; couldn't get my shoe loose so I had to slip my foot out and retrieve the shoe from the muck, untie it so I could slip it back on, and retie it before proceeding. Found the stone-pile control west of the circled clearing (my attackpoint), but was NOT finding the clearing/control where I expected to, and reattacked from the stonepile. Finally went along the veg edge and spotted a flag in a small clearing (described as 4 x 8 m)... seemed to be outside the circle, especially based on continuing on to the last control near finish and hitting things farther right than I should have. Protest!

Found out a LOT of other folks also thought it was far enough to also protest, and the assembled jury decided to void the Brown course and the Green X (women's) course on which #202 (clearing) appeared. So I can try again tomorrow; it just won't be a 2-day championship for those two courses this year. Of the 5 times I saw posted in F55+, there were 2 mispunches, and I was in second place, almost an hour behind Mary Jo who had an awesome run of 64 minutes--way to go, MJC!

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