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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Sep 26, 2009:

activity # timemileskm+mload
  Orienteering2 4:07:19 9.26(26:43) 14.9(16:36) 45519 /22c86%742.0
  Exerc. Class2 1:50:00110.0
  Walking2 1:30:08 5.89(15:18) 9.48(9:30)270.4
  Pilates class1 55:0055.0
  Total6 8:22:27 15.15 24.38 45519 /22c86%1177.3

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Saturday Sep 26, 2009 #

Orienteering race 1:56:34 [3] *** 7.2 km (16:11 / km) +210m 14:08 / km
spiked:10/12c shoes: Jala Jukola Spider 6 #2

Gilbert Lake State Park / CNYO meet organized by Barb and Mark D. aided by Pete D. Map at 1:10000.

Started off well to 1-4, esp keeping track on the somewhat bland trek from 3-4. Overshot 5 when I angled off the trail not knowing exactly where I was but correcting when I hit marshy area west of control. Trail to 6, trail to 7, good map reading to 8 and 9.

Again on 10, took off from trail not knowing exactly where I was and didn't go far enough, but this time I (more) quickly went back out to the trail to relocate. Encountered a couple walking 4 dogs, most (all?) not leashed, one of whom came up to me and barked, so I picked up a stick. Owner was yelling to the dog and it eventually obeyed, but it slowed me down. I was more mad than anything, though, and found the stone wall and tree next to it.

Not liking the looks of vertical green lines on map between trail and swamp, I bailed back to the trail to go around (good plan, as I found out; the vertical green bit back), running through a clearing on the way to the next control. Guess who's in the clearing -- the couple and their dogs. Now 2 dogs are leashed (including the one who'd approached me before), but a different one comes over and wants to jump up on me. Grrrr! (I yelled to them -- "those dogs should be leashed!") I know better than to run by unleashed dogs, but I didn't like the fact that I had to slow down there for their carelessness.

I didn't get my 25-30 seconds of delays taken off the time, but no matter. :-) Glen was attempting to finish this course plus the middle-length course (they offer a beginner, intermediate, and advanced, with the option to combine the 2 longer ones for a extra-long) beating my time on the long. He did that by over a minute. If I hadn't had my errors at 5 and 10, though, I would have been back in slightly less time. Anyway, a good course on a hard-to-use map.

Course with my track:

From Track jpg files

Note

FR - 8.77 km, ST - 10.27 km; avg. 9.5 covered distance.

Friday Sep 25, 2009 #

Walking hills 30:04 [3] 2.0 mi (15:02 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

MB, to post office and then up Pratt Rd. hill to 1-mile turnaround.
Low 60's and sunny -- perfect weather for exercising!

Walking hills (treadmill) 30:00 [3] 1.89 mi (15:52 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

On the treadmill at the Y; cross country course will varying inclines of 2-10%. Speed set on 3.8 mph (except for the 10% incline when I dropped it to 3.7).

Followed by a 5 min cool down (.26 mi).

Wednesday Sep 23, 2009 #

Exerc. Class 55:00 [1]

In Chatham. Hot and sticky; felt weird a couple of times (not quite woozy, but legs were wobbly when doing balance exercises, and we did a lot).

Walking hills 30:04 [3] 2.0 mi (15:02 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

West a mile on road, then back home. (mile splits: 14:39 / 15:25)

Tuesday Sep 22, 2009 #

Pilates class 55:00 [1]

At the Y, with Therabands. Exercises are getting easier, all except the pendulum with legs extended(!).

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...

Note

GPS track:

From Track jpg files

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