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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JanetT

In the 7 days ending Nov 9, 2009:

activity # timemileskm+mload
  Orienteering2 2:53:45 7.61(22:50) 12.25(14:11) 38534 /36c94%587.1
  Pilates class2 1:50:00110.0
  Exerc. Class2 1:50:00110.0
  Walking3 1:20:12 4.8(16:43) 7.72(10:23)140.5
  Hiking1 40:00 2.5(16:00) 4.02(9:57)120.0
  Running (treadmill)1 21:47 2.0(10:53) 3.22(6:46)73.4
  Total6 8:55:44 16.91 27.22 38534 /36c94%1140.9

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Monday Nov 9, 2009 #

Exerc. Class 55:00 [1]

In Chatham. Good to move around. Stepping felt harder (more tiring) than usual, but was only 5 minutes at a time so tolerable. Good stretching.

Walking 1:00:19 [2] 3.55 mi (16:59 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

Perfect weather for a walk, sunny and upper 60s. Didn't push the pace because I'm still tired from yesterday's extreme climbing. :-)

Decided to check out where a ranch house used to be south of us; it was gone last week, with just a foundation there.

A new house is now on the foundation. I suspect they are/were both manufactured/modular homes. Not sure what the problem was with the old one, but the new one is now in place. Workers are probably connecting/reconnecting plumbing and electricity.

Sunday Nov 8, 2009 #

Orienteering race 1:47:56 [3] **** 6.5 km (16:36 / km) +320m 13:20 / km
spiked:17/17c shoes: Jala Jukola Spider 6 #3

[Note: edited total time. We had to copy maps on the clock and I deducted the 7:22 I spent doing that (17 controls on a very detailed map!).]

WCOC local meet at Pond Mountain, Kent, CT; courses set by Peter Grollman. The advertised choice was "green, 4.3 km, 210m climb" or "red, 6.8 km, 290 km climb." I wasn't sure I was up for almost 7km, so I chose green, which turned out to be a wise choice! (I counted 320 m on the green course on the route I took, which added 35 more than necessary; Glen counted over 400 on the red.)

It turned out Peter mis-measured the courses (using OCAD) so they were 50% longer than advertised. And no water on the courses, which was probably an issue for a few folks who didn't carry their own as it turned out to be quite a nice warm day (low 60's and sunny).

As for me, I found them all where I expected to find them. Yay, a clean race! Of course, I was going SLOW because of all the rocky ground and climb (in places) -- I just couldn't run in most places. The climbs to 10 and 12 were brutal, but good HTFU training. Red shared many of the same legs, so I saw people out there occasionally, most notably the group of 3 guys who passed me on the climb up to green 10.

My FR lost signal between 9 and 12 so I have a straight line there (not very useful), so I'll just post the map. Maybe I'll add my course to it later for my own info.

"Green" course map--

From Track jpg files

Saturday Nov 7, 2009 #

Orienteering race 1:05:49 [4] *** 5.75 km (11:27 / km) +65m 10:50 / km
spiked:17/19c shoes: Jala Jukola Spider 6 #2

Peebles Island State Park, Waterford, NY

1:7500 / 2.5 m "5.6 km" Red course (but one beeline, 1-2, went through an out of bounds; the only way around was 150 m longer)

EMPO club champs. I ran the red course (F21) partly because Green (3.9 km) was too short. Red was for F21, but I didn't win it because Tori B. was there. :-) We have reduced classes because there aren't that many EMPO members (and there still weren't champs in every group, 16 in all). There was only one other female running for club champs (and a few out in groups with others); she won F45. Some years it seems silly to even have a club championship...

Very nice course by Bob Lange, using the terrain and keeping you thinking without ridiculously long trail runs. Peebles Island isn't very large and there's a good trail network, so there were still some trail running opportunities.

It's so neat to run on an island. (Peebles is at the confluence of the Mohawk and Hudson Rivers.)

Even so, I managed to mess up two controls! Silly me.
FR - 6.5km, ST - 7.07
FR seemed to lose signal in a couple of places.

Red Course
My route

Note

Forgot to add I lost ~3 min on # 3 (went right instead of left when I hit the river, because I was judging the distance to the hill and thought I was closer than I was), and ~5 or so on # 9, which was just stupidity. I thought I was attacking off a different trail junction and certainly didn't figure it out very quickly. I claim distraction (though that's a poor excuse) as Tori and Fred P. caught up to me here, and though both were drawn off by me, they relocated faster.

The past several O meets I've made mistakes on 2 legs. Let's see if we can change that tomorrow (WCOC meet).

Thursday Nov 5, 2009 #

Pilates class 55:00 [1]

At the Y, using weights.

Hiking hills (treadmill) 40:00 [3] 2.5 mi (16:00 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Treadmill "aerobics conditioning 2" program, varying incline from 1-5-7-10-7-5-1 %, times 3. Speed at 3.8 mph to start, but had to drop it to 3.7 at 10%.

Tired! 2-hr nap this afternoon.

Walking warm up/down 5:00 [1] 0.25 mi (20:01 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Wednesday Nov 4, 2009 #

Exerc. Class 55:00 [1]

In Chatham. Why are knees such sensitive little things? You gotta watch what you're doing every second... (nothing major, but why can't they get better and stay better?).

Tuesday Nov 3, 2009 #

Pilates class 55:00 [1]

At the Y, using exercise bands today -- brand new ones, so lots of tension. I'm feeling some muscles that I worked now.

Running (treadmill) 21:47 intensity: (6:53 @2) + (14:54 @4) 2.0 mi (10:53 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Running on the treadmill, 0.5 % incline; some fast (3 x 0.5mi) and some slower (2 x 0.25mi) in between.

Walking (treadmill) 14:53 [1] 1.0 mi (14:53 / mi)
shoes: Saucony Shadow 6000 8.5 # 3

Half-mile warm up jog (5:50) and cool down walk (9:03) on the treadmill.

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