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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending May 27, 2012:

activity # timemileskm+mload
  Orienteering4 3:39:16 9.97(21:59) 16.05(13:40) 53639 /41c95%678.6
  Pilates class2 1:50:00110.0
  Exerc. Class1 55:0055.0
  Fitness equipment1 45:00135.0
  Running (track)1 16:42 1.42(11:46) 2.29(7:19)49.4
  Running (treadmill)1 11:23 1.0(11:23) 1.61(7:04)34.2
  Walking1 7:59 0.5(15:58) 0.81(9:55)16.0
  Total9 7:45:20 12.89 20.75 53639 /41c95%1078.1
averages - sleep:8

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MoTuWeThFrSaSu

Sunday May 27, 2012 #

12 PM

Orienteering race (Long) 2:08:01 [3] **** 8.4 km (15:15 / km) +375m 12:28 / km
spiked:13/14c shoes: Jala Jukola Spider 6 #2

"Medium" mass start Farsta at Mt. Tom, starting at the pavilion at the top of the hill. (Short had a couple of butterfly wings; Medium and Long had a map exchange at the pavilion). Both legs of the Farsta went east into the gnarly hilly section between the main park road (E-W) and the (closed) road to Mt. Nonotuck to the NE. Glen and I both happened to have the same forkings (H then A), so it was easy to compare splits. :-)

I had people around to most of the controls (either going in or coming out) but I was pretty much on my navigation again. I think that was partly due to taking safer routes sometimes (using trails) rather than going straight. Only real problem was at the depression, #45; I crossed the ride and came up the reentrant but didn't go quite far enough and wandered a bit just outside the circle until I identified the ditch to the west of the depression and knew which way to go.

From S/F to the saddle, #31, I took the trail of the east side of the large clearing where the Mt. Tom Billygoat started and then contoured around after climbing past the spur east of the trail. Sandy and others took the road route which was longer but a much gentler climb -- I never saw that as an option, though. I did take the road back from the depression to the pond, and enjoyed the mostly downhill jog. I walked most of the rest, though, except on flat trails or on downhills.

H: 32-48-33-46-44-41-43-39 > 40
A: 31-33-34-44-45-47 > F

SL= 3.3 + 3.0 km, 180 + 145m climb

Saturday May 26, 2012 #

10 AM

Orienteering race (Middle) 33:02 [3] *** 2.35 km (14:03 / km) +79m 12:02 / km
spiked:8/8c shoes: Jala Jukola Spider 6 #3

Brown Y 1 at Earl's Trails, Hadley/Amherst MA (near Mt. Norwottuck)
Very nice course, very nice map, and the first race didn't take us into too much of the "green" which really wasn't so bad even on the second race. I went a little out of the way to 5, and a bit more out of the way to 8 but spiked it, so all is good.

I'll start logging actual distance covered (reported on my FR) to make the "mileage" on my shoes more correct (I had been logging straight line, to calculate racing minutes/km).
SL=2.04km, 95m climb

QuickRoute:
From WesternMass5Day2012
2 PM

Orienteering race (Middle) 37:23 [3] *** 2.83 km (13:13 / km) +80m 11:35 / km
spiked:9/9c shoes: Jala Jukola Spider 6 #3

Brown Y 2, on a different section of Earl's Trails, with the same finish, and start close to the first race. Again, no trouble with the navigation; found everything where I expected it to be. It's so nice to have back to back events with no mistakes. :-)

Reported SL = 2.33 km, 120 m climb

QuickRoute:
From WesternMass5Day2012
6 PM

Orienteering race (Sprint) 20:50 [4] *** 2.47 km (8:26 / km) +2m 8:24 / km
spiked:9/10c shoes: Trail NB 705 8.5D

"Short" sprint at UMass Amherst. Tired from the earlier events; would have been a bit faster if fresh, but most everyone was in the same boat. Took the left route around the building from 2-3; probably not much different from going right. Lost a minute(?) at 7; started the right way but then had to take another look above the tennis courts before going back the staircase I originally intended to. I think I helped Glen here (he punched right behind, having started 5 minutes behind me). Fun course and map!

Advertised SL = 1.7 km, 50m climb (with staircases, which the AP correction doesn't see?).

QuickRoute:
From WesternMass5Day2012

Friday May 25, 2012 #

Note
(rest day)

With all the events scheduled for the weekend (I'm registered for 4 of the 5, skipping the sprint at CH Sunday morning, since I've sprinted there), I felt no need to do anything at all today. Need to save up my energy, especially considering the hot weather we're supposed to have on Saturday. :-)

Thursday May 24, 2012 #

10 AM

Pilates class 55:00 [1]
slept:8.0

Used elastic bands. This class and Tuesday's were on the small side--holiday week vacations? College graduations? Didn't have to struggle to find a spot, anyway.
11 AM

Fitness equipment (elliptical) 45:00 [3]
shoes: Sauc.Shad.6000#7-2012H

2.02 mi; no HR readings today for some reason. Could feel quads (esp. right one) after about 30 minutes, but persevered.

Adductors 2x12 at 70#; 10 at 68.75# pulldowns, since the 12 @ 62.5 were getting easy (movin' up; added a half plate). Yay, progress. Still no way I could ever do a real pullup, though.

Wednesday May 23, 2012 #

Exerc. Class 55:00 [1]

Tuesday May 22, 2012 #

10 AM

Pilates class 55:00 [1]

Weights only, in addition to body weight. Good class; nothing too challenging.
11 AM

Running (treadmill) warm up/down 11:23 [3] 1.0 mi (11:23 / mi)
shoes: Sauc.Shad.6000#7-2012H

Warmin' up, incline at .5%

Running (track) intervals (indoor) 16:42 intensity: (8:43 @2) + (7:59 @4) 1.42 mi (11:46 / mi)
shoes: Sauc.Shad.6000#7-2012H

Since I took Sunday and Monday off I figured I'd be able to do intervals today. Felt pretty good, though 4 were enough for me today. Quads just a bit tired/sore now.

1:58, 2:00, 1:59, 2:02 (2:01 target), with walking rests between 2:00 and 2:17

Walking warm up/down (indoor track) 7:59 [2] 0.5 mi (15:58 / mi)
shoes: Sauc.Shad.6000#7-2012H

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