Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JanetT

In the 7 days ending May 29, 2011:

	activity	#	time	miles		km		+m				load
	Pilates class	2	1:50:00									110.0
	Exerc. Class	2	1:50:00									220.0
	Orienteering	1	1:46:32	3.73	(28:34)	6.0	(17:45)	232	11 /	12c	91%	426.1
	Walking	2	30:30	2.0	(15:15)	3.22	(9:28)					61.0
	Running (track)	1	21:38	1.78	(12:09)	2.87	(7:33)					63.4
	Running (treadmill)	1	11:23	1.0	(11:23)	1.61	(7:04)					34.2
	Fitness equipment	1	3:00									6.0
	Total	7	6:33:03	8.51		13.69		232	11 /	12c	91%	920.7
averages - rhr:54

1:46

0:00

» now

Sunday May 29, 2011 #

10 AM

Orienteering race 1:46:32 [4] **** 6.0 km (17:45 / km) +232m 14:53 / km
spiked:11/12c shoes: Jala Jukola Spider 6 #2

Green course (not an A-meet/ranked course, but challenging nonetheless). I'm very happy I chose NOT to do Red, another 2.6 km, nominally. As it was I clocked almost 8 km on the Forerunner.

Totally drained now; shady in the woods, but not used to low 80s with some humidity.

Will download FR tomorrow -- it'll be interesting to see what the climb was (not calculated by course setter).

Only not-clean control was 10 where I was at the top of the correct reentrant but could not see the flag so I checked an adjacent one before heading back.

EDIT - added FR track, 7.932 km

4 PM

Note

RouteGadget track (GPS) added

Green - Splits

Saturday May 28, 2011 #

Event: US Team Trials for WOC '11

Note
(rest day)

Letting my legs be fresh for tomorrow, but not happy about the weight (birthday cake related, I suspect).

Don't know if I'll ever get to 0 (desired). Body seems to want to hang around +5.

Friday May 27, 2011 #

Note
(rest day)

Going to make the mystery mocha cake today that Alex linked to earlier this month--can't wait to taste it!

C • Link 1

Thursday May 26, 2011 #

10 AM

Pilates class 55:00 [1]

We used bands today. Left hamstring is feeling more strained for some reason though we didn't do that much with it during the class.

11 AM

Walking (treadmill) 22:20 [2] 1.5 mi (14:53 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

Legs still feeling Tuesday's intervals so I wanted to keep it easy. Hamstring didn't like it at first so I started easy (3.6 mph) and worked up to 4.2.

Fitness equipment (erg) 3:00 [2]
shoes: Saucony Shadow 6000 8.5 #4-Y

575 m. Was going to do more but hamstring didn't like it.

Pulldowns (was going to do 12 but started giggling at something on Wait, Wait... and only did 10.

2 x 12 RDL with 15 lb. bar -- these felt okay, and I hope helped the hamstring be less angry.

Wednesday May 25, 2011 #

9 AM

Exerc. Class 55:00 [1]

Good class in Chatham, wih some repeats of exercises I did yesterday in Pilates. ;-) (different instructor)

After class, I replaced the chain on the toilet flush lever (those legionnaires take too long to fix things). Piece of cake.

C • Minor House Repairs 3

Tuesday May 24, 2011 #

10 AM

Pilates class 55:00 [1]

Using weights only for a few arm exercises at the end. Good workout.

11 AM

Running (treadmill) warm up/down 11:23 [3] 1.0 mi (11:23 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

Running (track) intervals (indoor) 21:38 1.78 mi (12:09 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

5 x 345m w/ 230m rest (1 lap = ~115m)
Rests were walking quickly, not jogging.

I haven't done intervals in awhile, afraid of hurting my hamstring more, but it was okay with today's session.
2:02, 2:02, 2:01, 1:59, 1:59 (rests 2:16-2:26)

Walking warm up/down (indoor track) 8:10 [2] 0.5 mi (16:20 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y

Cool down.

Curious as to my cadence (since I don't pace count), I counted steps for a minute during the second and third intervals, and got 172. I probably change that a lot in the woods, too.

PT--Did 12 x 62.5 lb. pulldowns, and 16 RDL with 12 lb. bar.

Monday May 23, 2011 #

9 AM

Exerc. Class 55:00 [3]
rhr:54

Hard to wake up this morning but feeling a bit more energetic now.

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