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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Oct 16, 2011:

activity # timemileskm+mload
  Orienteering4 4:30:49 10.86(24:56) 17.48(15:30) 43419 /28c67%852.2
  Pilates class2 1:50:00110.0
  Exerc. Class1 55:0055.0
  Fitness equipment1 35:0070.0
  Total8 7:50:49 10.86 17.48 43419 /28c67%1087.2
averages - sleep:8 rhr:50

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Sunday Oct 16, 2011 #

10 AM

Orienteering race 1:39:47 [4] *** 6.63 km (15:03 / km) +251m 12:40 / km
spiked:9/11c rhr:50 shoes: Jala Jukola Spider 6 #3

Green course at Norwottuck in MA. FR logged about 6.627 km. A bit too far right at 8, but figured out the cliffs (and the mislabeled description--the location was obvious from the control circle). Then unmapped trails and rocks/cliffs near 9 (saw Dean and Bob and I think BP in the woods here but they were no help. :-) )

Decided to do the notch just east of the power line to get around the hill to 10 saving 3 contours from the trail route; sidehilling wasn't too much fun, though, but didn't last too long. Last bit an uphill slog, but it had to be done. Nice course by Ian S, and gorgeous weather, sunny and upper 50s.

EDIT: Found out later that the power line vegetation wasn't as crappy as it looked; someone else went that way and had only about 5' of nasty stuff to blast through, and it was much less climb (down along the edge of the quarry, instead of my way, hanging off the side of the hill).

Saturday Oct 15, 2011 #

12 PM

Orienteering (field checking) 1:34:05 [2] *** 5.4 km (17:25 / km) +81m 16:12 / km
shoes: Trail NB 706 9D # 1

Checking control sites for EMPO local meet on 10/22 at Colonie Mohawk River Park.

fpb is course designer; we'll be at the A-meet near Boston.

Cloudy, upper 50's and breezy, but otherwise pretty nice. Wet underfoot.

Thursday Oct 13, 2011 #

10 AM

Pilates class 55:00 [1]

Using bands today. I managed to grab a pieced together medium-strength one. New bands have arrived but need to be cut into usable lengths. :-)
11 AM

Fitness equipment (elliptical) 35:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y

Hill interval, level 4 this time (alternates intensity 14 resistance 30 with i-6/r-25 at 2 minute intervals). MHR around 124. "Distance" 1.49 mi

Also 2x12 adductors at 70 lb., 10 pulldowns at 68.75 lbs

Wednesday Oct 12, 2011 #

9 AM

Exerc. Class 55:00 [1]

A lot of leg/stepping. Left knee has been bothering me since Monday, just slightly (enough to alter some of the stepping, but no big deal otherwise). Back to the adductor machine tomorrow to make sure to strengthen the inner thigh muscles to match the outer thigh strength.

Tuesday Oct 11, 2011 #


Seen today: a Rolls Royce Corniche convertible, in the grocery store parking lot. Its elderly driver walked around the vehicle to open the door for the woman passenger. Amazing!
10 AM

Pilates class 55:00 [1]

Used no additional tools today, meaning we used body weight (high and reverse planks).
11 AM


Legs and body are tired from three days of O, so no track or elliptical. I did some pulldowns and adductor reps for shoulders and inner thighs.

Monday Oct 10, 2011 #

11 AM

Orienteering race (Orange course) 55:31 [4] *** 4.0 km (13:53 / km) +91m 12:28 / km
spiked:10/11c shoes: Jala Jukola Spider 6 #2

Went to Grafton to take the club's money box and help out if needed, and run a course. Green and Red were advertised at about 6 km and 7.5 km, so I opted for the shorter Orange (~4 km) which was plenty. One non-spike control was due mostly to flaky map between 3 and 4 which got a lot of people because the map seems a bit compressed in that area (by quite a bit; I'll figure it out later when I put the track on the map in QR...). Did fine on the others.

FR = 4.482 km, 91m climb

Last 3 controls were sprint-like in that they were near the beach and lots of trails.

Gorgeous day! A bit warm for running (upper 70s) and blue skies with lots of sun. People were there canoeing, kayaking, sitting on the beach, etc. (as well as us orienteers). Good club member turnout, though I think we're getting to be a bit like WCOC with mostly older established members participating and not that many young folks and newbies. BUT, the newcomer at our NOD meet was back and she brought a child with her. :-)

There were two or three other families, too. I think we need some post-O bonding activities for the kids to do (besides eat all the cookies at the refreshment table).
2 PM

Orienteering warm up/down (control pickup) 21:26 [2] *** 1.45 km (14:47 / km) +11m 14:14 / km
6c shoes: Jala Jukola Spider 6 #2

Picked up 6 controls not far from the start/finish. Includes untying flags and punches and putting in my carry bag.

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