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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JanetT

In the 7 days ending Sep 16, 2012:

activity # timemileskm+mload
  Orienteering2 2:53:36 8.14(21:19) 13.1(13:15) 29426 /32c81%694.4
  Pilates class2 1:50:0055.0
  Exerc. Class2 1:50:0055.0
  Walking1 39:51 2.36(16:52) 3.8(10:29) 6579.7
  Fitness equipment1 35:0070.0
  Total8 7:48:27 10.5 16.91 35926 /32c81%954.1
  [1-5]6 5:58:27

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Sunday Sep 16, 2012 #

12 PM

Orienteering race 1:24:03 [4] *** 6.5 km (12:56 / km) +170m 11:26 / km
spiked:15/19c shoes: Jala Jukola Spider 6 #3

Green course by 'fpb' at Colonie Mohawk River park, our NOD event. Nice turnout and several newbies. A couple of fellows from PA (!) took home the OUSA membership form; will be interesting to see if they show up at other events in the east.

Map has been expanded, adding a wooded section heavily traveled by MTB, so it provided lots of opportunities to be confused. Did well for the most part, and had no troubles in the older part of the map (okay, except for when I tripped on a rock--d'oh!). In the newer section I was off line to a couple, confused in a very detailed area (trails and streams and contour lines), and punched at an extra boulder...but then realized there was another 40m away which was the one I was supposed to punch. Fun woods! Hard to fit anything longer than a Green course here, though.
35 controls in one weekend (includes two I picked up after) --nice. :-)

My watch was off for 13 min after I fell (on it). ADDED FR -- Edited length and time as it was turned off between splits 11 and 14 (the straight line between 11 and 12 on the globe/map should zig and zag quite a bit, right then left then right again; when I fell, I fell on my watch side and had to brush dirt off the buttons afterwards). I calculated another 970m straight line and added that to the amount measured by the watch and added about 30m more climb.
9 PM


Some left ankle crunching this weekend, and soreness tonight, because I didn't use a brace this weekend and it turned a bit several times. Time to dust the Active Ankle off again (unless I bite the bullet and look for one of those braces like Ali et al sometimes use).

Saturday Sep 15, 2012 #

11 AM

Orienteering race 1:29:33 [4] *** 6.6 km (13:34 / km) +124m 12:24 / km
spiked:11/13c shoes: Jala Jukola Spider 6 #3

Expert foot-O course by Becks at Gay City, straight line distance 5.6km. Bit of an adventure at #6, crossing the stream north of the rocks and cursing the saplings before realizing those were the wrong rocks. Must have left the trail at the wrong angle and took a bearing from the north end of the wrong hill. Oh well. Probably faster just to follow the trail all the way around... Then #10, which was on a different cliff than the one circled, but didn't cost me much time, especially with Lyn's coaching. :-) Nice circuit of the park.
One fall, punctured my map case and scraped my knuckles; and one almost-fall which may have overstretched muscles that didn't need the extra extension. Back was not a problem at all, though I wasn't running full speed either.

2--Good leg; used compass, crossed walls where I expected to, hit stone wall N of control just between the two reentrants (the one with the marsh, west of the flag, was off to my right; Gail was off to my left :-) ).

7-- went west of the marsh after taking the bike trail part of the way around. From NW side of marsh, angled NE to the main trail through lovely fast woods, then off the trail near the hilltop; north and over the little kidney-shaped formline hill.

9--was a bit farther south of the line than I thought I was; dipped down the hill early but saw large cliff on other side of reentrant and headed back up (fewer downed trees and less side-hilling)

Map / Route:

From Track jpg files

Thursday Sep 13, 2012 #

10 AM

Pilates class 55:00 [1]

Weights included today. Lots of good stuff that worked my back but not too much, plus stretching.
11 AM

Fitness equipment (elliptical) 35:00 [2]
shoes: Sauc.Shad.6000#7-2012H

Managed the hill interval program but on level 2 instead of 3. Didn't even look at the clock much. WWDTM provided great distraction. 1.61mi

Remembered the pulldowns (62.5#) and adductors, and added some leg presses while waiting for the adductor machine.

Wednesday Sep 12, 2012 #

Exerc. Class 55:00 [1]

A good 5-5-5 (x2) effort. Kept the risers under the step, which I needed to remove on Monday.

Tuesday Sep 11, 2012 #

10 AM

Pilates class 55:00 [0]

Using exercise balls for the first time in months meaning it may be November before we use them again. :-)

Probably should have at least done pulldowns and adductors (PT).

Decided against other aerobic exercise at the Y in favor of a walk outside (after I take stuff to the transfer station).
3 PM


Killed the paper shredder. Ah well. Any recommendations from my readers?
4 PM

Walking 39:51 [2] 3.8 km (10:29 / km) +65m 9:39 / km
shoes: Saucony Shadow 6000 #6 - H

Around MB. Tried to go faster than last time (it felt faster, but isn't much) but sore back is still restricting me.

FR track loaded. I wonder when more Highlander information will be posted...

Monday Sep 10, 2012 #

Exerc. Class 55:00 [0]

New session. Took it easy, to baby my back which, though getting better (it seems), isn't quite 100%. think I must have done something to it moving suitcases a week ago...

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