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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JanetT

In the 7 days ending Sep 29, 2008:

activity # timemileskm+mload
  Orienteering3 2:53:44 8.02(21:40) 12.9(13:28) 25848 /54c88%732.7
  Exerc. Class2 1:50:00110.0
  Fitness equipment1 30:0090.0
  Total6 5:13:44 8.02 12.9 25848 /54c88%932.7

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Monday Sep 29, 2008 #

Exerc. Class 55:00 [1]

Ex. class in Chatham. Today's offering was 10-10-10 (warmup, then 10 min each of aerobics, stepping, weights... plus abs and stretching). I pulled out a short step for the stepping portion because my knee hadn't been twinging much. And it didn't twinge much! I iced it after class, and plan to not try again until next week, but maybe I can slowly ease back in (it's my favorite part of the class and I've missed it). Just need to concentrate on holding the muscles around the kneecap firm as I step to avoid the pain underneath. [And maybe at some point try the knee-strengthening exercises Suzanne posted about.]

Progress. And the stretching went well and I didn't even feel too tight.

Sunday Sep 28, 2008 #

Orienteering race 1:24:54 [4] **** 5.2 km (16:20 / km) +95m 14:58 / km
spiked:11/14c shoes: Jala Jukola Spider 6 #2

NAOC Long Brown course on Klondike State Forest map.
Good run on most of the legs, but sloppy on 2 (bouncing off another control on a hill that looked like a spur but wasn't), then small disaster on 9, and bigger disaster on 13 (not an unreasonable disaster, just more wandering than I should have done in the area), probably about 10 minutes or so lost.

A new bruise to help heal: after crossing the marsh 12-13, I was stepping over a log and my first leg over landed on a slippery branch but didn't catch, causing me to do a side split over the log -- which unfortunately had a 6" long, 1.2" diameter branch poking up out of it, right into the upper part of my right adductor -- ouch. Won't post a picture of this one.

Still managed to salvage 2nd place overall in F55; 13th in Brown.

[Added on 9/30] In addition, I hung on to 2nd place overall for the 3 days. 1st and 2nd age group places were awarded special Herkimer diamond prizes -- nice touch!


Awesome North Americans, and a lot of fun in really interesting terrain. I like doing technical terrain and for the most part do well in it, despite my lapses today.

My running training has helped me quite a lot to move faster through the woods (though uneven stuff still slows me down) and pushing to keep moving, which showed during the middle race. It sure was nice to have a clean run when others didn't -- I don't think I've ever been first woman on my course at any O race I've done until yesterday. Wish I could have followed it up today but it wasn't to be.

There's always one more race...


JPG of route.
Calibration wasn't quite so smooth, perhaps because the map is a little squished lengthwise? Not sure whether the lap I took at 13 is the control point or not -- looks funny.
[9/30--edited link; anyone figure out to change 'middle' to 'long' in the web address? (besides Glen)]

Saturday Sep 27, 2008 #

Orienteering race 51:02 [4] ***** 3.6 km (14:11 / km) +78m 12:47 / km
spiked:12/13c shoes: VJ Falcon - size 6

NAOC - Middle Distance Brown on Salmon River Fish Hatchery map.
Bobble on 2, hitting another reentrant WSW of correct one, but quickly corrected. Otherwise I really feel good about this run because everything was working right and I kept pushing the pace. Maybe the extra cup of coffee in the morning helped. :-)


JPG of route (courtesy of OGPS) for Middle course. Calibration turned out pretty well.

Friday Sep 26, 2008 #

Orienteering race 16:45 [5] *** 1.8 km (9:18 / km) +50m 8:10 / km
spiked:11/11c shoes: VJ Falcon - size 6

North American Champs - Sprint Preliminary Course 2 (OGB) at Green Lakes SP.
Nice running; I "saw" the ride through the green patch from 3-4 and thought it was the fastest alternative for me, though opinions vary.

Orienteering race 21:03 [5] *** 2.3 km (9:09 / km) +35m 8:30 / km
spiked:14/16c shoes: VJ Falcon - size 6

NAOC Sprint Final - Course 2 (OGB).
Slow to [edited control #] 3 (up trail rather than straight) and then bobbled 6 (clearing in pine woods); better route to 6 would have been around on road and in rather than through patchy clearings.

Wednesday Sep 24, 2008 #

Exerc. Class 55:00 [1]

Class in Chatham. The class actually extended over an hour, but some of that time was just hanging around talking while Jennifer tried to get us back under control. :-)

Typically this is a 9:30 to 10:30 class which usually doesn't get started until 9:40 because Jen is almost always late. It's nice that we get along so well and only a few of the people complain (like Ruth who's known Jen for years and usually opens up the place for her because Ruth is always punctual).

Tuesday Sep 23, 2008 #

Fitness equipment intervals (elliptical) 30:00 [3]
shoes: Saucony Shadow 6000 8.5 # 3

Elliptical at the Y, set on "hill intervals" (meaning the resistance changed around). Hard to keep my balance sometimes; I don't think the foot pedals are angled right for me and I tend to want to lean forward at the waist, sometimes leaving me with a sore back. Switched around between CNN and MSNBC (multiple TV's in the area; switching occurs between audio signals). No other exercise, as I'll do the aerobics class in Chatham tomorrow.

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