Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: JanetT

In the last 7 days:

activity # timemileskm+mload
  Yoga3 2:30:00150.0
  Orienteering3 2:09:04 5.87(21:59) 9.45(13:40) 18529 /30c96%437.2
  Walking2 46:54 2.8(16:45) 4.51(10:24)94.0
  Strength1 20:0020.0
  Total8 5:45:58 8.67 13.95 18529 /30c96%701.2
  [1-5]8 5:45:42
averages - sleep:7
«
1:31
0:00
ThFrSaSuMoTuWe

Tuesday Dec 11 #

3 PM

Walking 41:40 intensity: (16 @0) + (44 @1) + (40:12 @2) + (28 @3) 4.07 km (10:14 / km)
ahr:110 max:119

Data from my new FR 235 watch (received and set up yesterday). Distance seems about right, but I usually do different routes around the community.

Brisk, low 30s (above freezing) with a setting sun.

Earlier in the day, PT with some new, tough, exercises to rebuild strength. Hard but it'll be worth it!!

.....

I changed the watch face to a different display from the standard (downloaded from Garmin Connect) that I could read easier. The backlight isn't very bright but I suppose that's to save battery life.

Also, it counts steps, which may or may not be a useful thing. It also apparently notices when you move your arms a lot...at PT I warm up on a hand cycle while seated; my "steps" increased from 888 to over 2000 during those 8 minutes. :-D

5 PM

Yoga (Vinyasa) 50:00 [1]

Lots of down dogs were skipped

Monday Dec 10 #

Yoga 50:00 [1]

Sunday Dec 9 #

10 AM

Walking warm up/down 5:14 intensity: (15 @1) + (3:43 @2) + (1:16 @3) 0.44 km (12:02 / km)
ahr:112 max:126 shoes: 2017 Inov8 ArcticClaw 300

To start from Smokey Glen Farm

Orienteering race 56:31 intensity: (1:10 @2) + (29:24 @3) + (24:03 @4) + (1:54 @5) 4.15 km (13:37 / km) +78m 12:26 / km
ahr:134 max:157 spiked:10/10c slept:7.0 shoes: 2017 Inov8 ArcticClaw 300

57:32 on watch. 1:01 deducted for road crossing (5-6).

Pretty clean run, though could've gone straight to 1 rather than trying to find trails through the green (which I eventually did but after crossing some of the light green area).

1 PM

Orienteering race (Relay) 15:46 intensity: (17 @3) + (38 @4) + (14:51 @5) ** 1.72 km (9:09 / km) +18m 8:43 / km
ahr:158 max:170 spiked:8/8c shoes: 2017 Inov8 ArcticClaw 300

Leg 1 of a 9-pt DVOA team with Glen running second leg and Vadim M on third. "Beginner/intermediate" difficulty leg, 1.5 km, 45m climb and a 1:5000 map. Temps 28- 34F today.

There were 6 9-pt teams but we were the only DVOA one. All the other runners made it to #1 before I did but then I had the advantage of seeing them exit it so I saved a few steps over their route in (behind Peggy). :-)

Florence T. unfortunately overran #2 and had to go back from #3; otherwise I might have been 6th to finiish. Very happy with my time, though, especially since there was some climb on this course...I usually figure 10min/km on a sprint is pretty good.

Nadim set both courses I ran today...very nice and I enjoyed them both. Thanks to QOC for hosting the mid-Atlantic Champs this year! Great venue and great spectating.

Saturday Dec 8 #

5 PM

Orienteering race 56:47 intensity: (13 @1) + (18:27 @2) + (26:17 @3) + (11:50 @4) *** 3.57 km (15:54 / km) +89m 14:08 / km
ahr:125 max:149 spiked:11/12c shoes: Inov8 ORoc280-B 2013-10

Night O at McKaig Nature Center (mapped and course-set by Chris Hand), which now includes in the SW corner the Plum Nelly Estate of buildings, barns, and an ex-tennis court and a fenced off pond/pool(?). I got to visit that area for controls 5-6-7. Temperature was around 32F.

Tonight's brown course was 3.0 km, 81 m climb (10' contours, "1:5000" with various other scales for some point features). Wore my reading glasses because some symbols almost disappeared without them, though having the glasses made it trickier to run on the trails where I don't need them and they get in the way.

Stream crossings were made a bit more challenging by the summer flooding which scoured the stream sides and made them deeper and steeper, and I carefully searched for places where I didn't have to climb a 4' embankment (on legs 1-2, 2-3, 3-4, 4-5). Got my right shoe wet on the way to 2 and it stayed wet the entire course.

Only one I was unsure of was 10 which I knew would be tricky...my plan had been to find the cliffs/rock faces then leave the trail and contour over, but I though I saw a reflector higher on the hill and left the trail early then had to correct. The dot knoll was really a rootstock but whatever. :-)

Friday Dec 7 #

Yoga 50:00 [1]

Somatic yoga

Thursday Dec 6 #

2 PM

Strength 20:00 [1]

Shoulder PT. Similar to Tuesday's routine, but started with an evaluation to see how much strength I've regained.

« Earlier

Recent Comments

more...

Next Up

Injuries

L ShoulderShoulder Pain160+days
R KneeImpact wound / trauma1,593+days
complete history

Reports

Search Log

 

free counters


Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Dec 15
Dec 8
Dec 1
Nov 24
Nov 17

Week
Ending
Training hours by activity
0123456789
10
Dec 15
Dec 8
Dec 1
Nov 24
Nov 17

Week
Ending
Training miles by activity
051015202530354045
50
Dec 15
Dec 8
Dec 1
Nov 24
Nov 17

all weeks | months | years | as calendar