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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Sep 21, 2009:

activity # timemileskm+mload
  Orienteering2 3:13:41 7.95(24:21) 12.8(15:08) 33033 /37c89%606.8
  Exerc. Class2 1:50:00110.0
  Pilates class1 55:0055.0
  Walking2 37:21 2.5(14:56) 4.02(9:17)67.0
  Running (track)1 23:27 2.13(11:01) 3.43(6:50)70.4
  Running (treadmill)1 8:35 0.75(11:27) 1.21(7:07)25.8
  Total6 7:08:04 13.33 21.46 33033 /37c89%934.9

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Monday Sep 21, 2009 #

Exerc. Class 55:00 [1]

In Chatham. Legs very tight to start, but it was good to get the kinks out. Wore long pants for the first time since last spring because it was in the 50's (also to cover the scratches on my left knee on which I fell on the middle course, twice!).

Sunday Sep 20, 2009 #

Orienteering race (ultra-long brown) 2:10:45 [3] *** 7.7 km (16:59 / km) +245m 14:39 / km
spiked:9/10c shoes: Jala Jukola Spider 6 #3

Ultra-long Brown at Rattlesnake Hill Wildlife Reservation, Dansville, NY; temps in the low 60's at start, rising to the mid-70's by early afternoon (I was out of the woods shortly after noon). Nice course designed by Dick Detwiler and Linda Kohn.

I liked my effort and results, all except for control 7. I took too "safe" of a route around the reentrants*, then proceeded to mess up (parallel error) close to the control. In retrospect going mostly straight would have been a piece of cake, and I probably would have found the rootstock right the first time. Mary Jo took ~18 minutes here, so I probably would have done around 20 taking her route, at the most. 9 minutes lost on poor route choice and then misreading the area (I hit the N-S stream NW of the control, instead of SW as I supposed). Next time: ignore the guy following you the whole way! :-) (He also followed me on 2/3rds of the long leg to 2; used to be president of a national orienteering organization whose name I won't mention here.)

What I did right: good map reading on the detailed legs; good bearings, for once, esp. on the 800m+ leg to 5 (through pretty bland terrain, perhaps not even field-checked??); kept moving (didn't run out of energy except on last hill climb). I went in thinking I could do around (or under) 2 hours, and I was pretty close, not counting the error. Finished 3rd in F55 (behind MJC and Sandy) and 7th on Brown (of 32).

* I'm still somewhat in the Green-course mindset, looking to minimize climb. I have to remember that Brown course climbs are within my capabilities...


GPS track:

From Track jpg files

Saturday Sep 19, 2009 #

Orienteering race (sprint) 25:45 [4] *** 2.2 km (11:42 / km)
spiked:12/14c shoes: Jala Jukola Spider 6 #3

Brown/Orange sprint at Mendon Ponds. Good contact and attackpoints except slightly off to 3 and entered wrong part of woods at 10. Carefully checked position in the thickets which were the trickiest part of the course.
Second to Mary Jo who finished in 20:29!

Orienteering race (middle brown) 37:11 [3] *** 2.9 km (12:49 / km) +85m 11:11 / km
spiked:12/13c shoes: Jala Jukola Spider 6 #3

Happy with my run on this middle course at Mendon Ponds, west side of Hundred Acre Pond. I'm only counting 2 as a non-spike because I wasn't sure of the detail in the circle area and thought I had to climb another ridge when the control was actually in a clearing between two ridges in that area. 30 sec hesitation. It wasn't a particularly difficult/tricky course, though 12 was another rough open/thicket area that required attention. Nice course. Second F55 again, this time behind Sandy (MJC ran F50/green), but only about a minute back. :-)

Lovely weather (60s and sunny) all day.


Middle course GPS track:

From Track jpg files

Friday Sep 18, 2009 #

Walking 29:37 [2] 2.0 mi (14:48 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

MB, to the church and back.

Wednesday Sep 16, 2009 #

Exerc. Class 55:00 [1]

In Chatham. Right biceps sore from yesterday's pushups on the ball (guess it's an odd angle). Should be okay in a couple of days.

Tuesday Sep 15, 2009 #

Pilates class 55:00 [1]

At the Y; props were light weights and the exercise ball.

Running (treadmill) warm up/down 8:35 [3] 0.75 mi (11:27 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Warming up for intervals.

Running (track) intervals 23:27 intensity: (11:42 @2) + (11:45 @4) 2.13 mi (11:01 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Intervals on indoor track, 6 x 345m with ~2-minute (230m) rests in between. Started out a bit fast (again) -- 345m times are 1:55, 1:55, 1:59, 1:57; 1:59; 1:59 .

Walking warm up/down (indoor track) 7:44 [1] 0.5 mi (15:28 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Cool down walk on the track.

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