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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 9 days ending Jul 29, 2011:

activity # timemileskm+mload
  Pilates class3 2:45:00165.0
  Orienteering3 2:43:06 4.72(34:33) 7.6(21:28) 14410 /12c83%387.4
  Walking3 1:57:06 6.3(18:35) 10.14(11:33)231.6
  Exerc. Class2 1:50:00110.0
  Fitness equipment2 1:15:00225.0
  Hiking1 22:31 0.8(28:09) 1.29(17:30) 13945.0
  Total13 10:52:43 11.82 19.02 28310 /12c83%1164.1

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Friday Jul 29, 2011 #

4 PM

Orienteering 38:21 [2] **** 2.06 km (18:37 / km) +47m 16:43 / km
shoes: Trail NB 706 9D # 2

Stopped at Klondike State Forest on the way out to Cicero and tried to orienteer in the wet woods on an map from a
previous event (CNYO local).

As soon as we stopped the car the deerflies landed on it! But Glen was brave and opened the door, and they weren't biting. The mosquitoes seemed more bothersome. We both used bug spray, but I still heard a lot of buzzing while in the woods.

Wet woods and warm temps meant that my glasses would be useless, so I just used the magnifier on my compass. Hard to read the map, so I hope tomorrow is drier. Good to test things out, anyway. FR later at some point.

Thursday Jul 28, 2011 #

10 AM

Pilates class 55:00 [1]

Using rings. Nikki subbed for Mary (she'd done that before). Breathing is a major focus in Pilates, but she often goes too fast (I would hyperventilate if I followed her direction). And in the 'hundred' she counts funny ("shoulders up 2-3-4-5," as if saying "shoulders up" only took one count)... :-) She worked us well anyway.

11 AM

Fitness equipment (elliptical) 40:00 [3]
shoes: Saucony Shadow 6000 8.5 #4-Y

Hill interval program, level 3 -- incline alternating from 6 to 14, resistance 25 throughout.

1.83 mi, MHR around 134

Pulldowns, adductors, RDLs, and leg dips off the step.

Wednesday Jul 27, 2011 #

9 AM

Exerc. Class 55:00 [1]

In Chatham. A slight bit cooler than on Monday. Will walk to P.O. (later) to mail a couple of things.
3 PM

Walking 23:21 [2] 1.35 mi (17:18 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

Tuesday Jul 26, 2011 #

10 AM

Pilates class 55:00 [1]

With bands. Did a lot of downward dogs and planks in warmup, so my shoulder's not happy.

Was going to do elliptical or row, but didn't feel like doing anything. Maybe a walk later, or maybe I just need the rest (got a better night's sleep last night than the previous 3 or 4).

Monday Jul 25, 2011 #


We saw the fellow who (I think) is running in this YouTube video "preview" at Moreau on Sunday. He was filming a girl running on a trail near the parking lot where we were getting ready for our outing. Haven't seen any advertising for the race yet. We didn't get his name, but he said he works for the State Parks Dept (I think).

If you'll be in the area, watch for "Race the Range" announcements; maybe check the Moreau Park website.

He noticed our running attire and figured we might be interested so told us about it. :-)
9 AM

Exerc. Class 55:00 [1]

A new session begins. Weather cooperated so it didn't get too stinkin' hot. 5-5-5 x 2 workout (step, floor aerobics, weights) with warmup and cool down.

Sunday Jul 24, 2011 #


My track for practice course. I missed the cliff on 4 (my excuse is that I didn't have my magnifier to enlarge all the detail in this area) but did find the cliff to the west. And I went to the wrong feature for 5. But I was confident on the others (once I spent some time looking around).

11 AM

Hiking hills 22:31 [2] 0.8 mi (28:09 / mi) +139m 18:17 / mi
shoes: Saucony Shadow 6000 #6 - H

Glen and I went to Moreau for a little orienteering exercise before next weekend's challenges. The weather was really pleasant, low 80s and no excessive humidity. Talked in the parking lot to a couple who were planning trail races to be held there on Sept 11 (~5k and 15k), which we'll miss but maybe other locals might try?

While changing I realized I didn't have my trail shoes. I didn't have to go in sandals, though, as I did have my regular sneakers. Just needed to avoid the wet parts of the marshes.

Packed lunch and extra water in a small backpack which we stashed up the hill, then ran/walked the O course that Glen drew. Partway up the climb to the start point, I realized I didn't have my compass, either! But I decided the map is so awesome and the sun bright enough that I could orienteer without it. I was going to try to do bearing/straight-line practice but ended up doing precision navigation so I always knew where I was (didn't go as fast as I might have otherwise, either).

EDIT: Added FR track. Glen noted this was pretty close to optimal "model" training for next week -- a Mark map, with lots of detail, made from Lidar (and under time pressure). :-)

Orienteering 1:01:13 [3] **** 3.23 km (18:55 / km) +68m 17:07 / km
spiked:7/9c shoes: Saucony Shadow 6000 8.5 #4-Y

Orienteering practice, designed by Glen; no streamers (he said he set up a couple of stick tripods, though I didn't see them). Original plan was to go as straight as possible, but without a compass, I decided accuracy was more important. I didn't have the magnifier on the compass either, just my glasses, so went slow enough to be able to stay in good contact and see what I needed to. I was very proud of myself to 1 and 2 and decided I'd be okay, but I couldn't really run much at all.

I was avoiding marshes to keep my shoes dry but read features along side of them and moved along well. A lot of stuff going on around 4, and I think I hit the right spot; on 5 I went too far and on correcting, thought I was headed for the spur with the dot knoll and cliffs on both sides, so I'm not sure I was in the reentrant at the circle's center. I'd planned to be out about an hour and was already to 25 minutes at 5, so decided to skip from 6 to 11. Fine, navigationally. I figured Glen might catch up to me somewhere between 11 and 12 (my 7th and 8th controls) and he did, just short of the hill with the cliff. Fine to the last control and then in, but slow to check and make sure I was at the right spot.

Good practice, especially without the compass/magnifier! This is such a nice map and area. I might post the map/route later.

A few mosquitoes (some of which didn't survive the day) and maybe one or two DFs.

Back to our packs to have sandwiches before part 3.

1 PM

Orienteering 1:03:32 [2] *** 1.43 mi (44:26 / mi) +29m 41:48 / mi
spiked:3/3c shoes: Saucony Shadow 6000 8.5 #4-Y

Hiked back to the car, but stopped to visit a few possible BG controls along the way, so won't show track. Also wanted to show Glen the neat little "between a rock and a hard place" (basically, a 4' wide gap between two pieces of exposed rock, about 5' high on either side) just off the trail in the NE part of the plateau. Descending off-trail was a bit tricky in places because I didn't have spikes to dig into the dry leaves, so I had a short slide on one steep hillside. Checked out likely aid station location, too.

Saturday Jul 23, 2011 #

8 PM

Walking 48:10 [1] 2.1 mi (22:56 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

After-dinner stroll/walk with Glen. Saw bats, a bunny, a deer, groundhog, rose-breasted grosbeak and goldfinch (and heard a bunch more birds), but no bears (or moose--darn!).

Friday Jul 22, 2011 #

11 AM

Walking (treadmill) 45:35 [3] 2.85 mi (16:00 / mi)
shoes: Saucony Shadow 6000 #6 - H

Half mile with no incline, then upped to 2.0 and 4.0 for the next couple, then back to 0.

Pulldowns - 8 @ 68.75
Adductors @ 75lbs
RDLs with 18lb bar
And some balance stuff

Thursday Jul 21, 2011 #


At 5:35 PM, weather shows temp of 98 degF, feels like 108. This is the hottest I can remember for this area! Good thing we own fans (sleeping tonight won't be pleasant).
10 AM

Pilates class 55:00 [1]

Yay--Mary's back... At least for a day or so. Used exercise balls and weights today.

Last night was ice cream sundae night at my quilt guild meeting. Our guild gave 32 twin size quilts to a family/child group to give to foster kid-siblings coming to a camp at the end of August. Great cause. (no, I wasn't able to contribute any) One of the representatives of the org said, "I knew about quilting from my mother, but didn't realize there were cults of you." :-)
11 AM

Fitness equipment (elliptical) 35:00 [3]
shoes: Saucony Shadow 6000 #6 - H

Cardio program, level 2 (alternated incline 4 resistance 40 and incl. 8 res. 25).

RDLs, adductors, pulldowns
12 PM


Extinguished smoldering mulch at Starbucks (ciggie butt near drive-thru) with the rest of the water in my water bottle. Not a nice day for a fire at my favorite branch. (car thermometer said 97 when I got here)

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