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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JanetT

In the 7 days ending Oct 29, 2012:

activity # timemileskm+mload
  Orienteering3 3:22:56 9.15(22:11) 14.73(13:47) 32029 /32c90%758.7
  Pilates class2 1:50:00110.0
  Exerc. Class1 55:0055.0
  Walking2 38:48 2.5(15:31) 4.02(9:39)108.4
  Fitness equipment1 23:1369.7
  Running (track)1 13:03 1.07(12:12) 1.72(7:35)38.4
  Running (treadmill)1 8:47 0.75(11:43) 1.21(7:17)26.4
  Running (dirt)1 6:00 0.43(13:48) 0.7(8:34)18.0
  Total9 7:37:47 13.91 22.38 32029 /32c90%1184.5
averages - sleep:8

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Monday Oct 29, 2012 #

Exerc. Class 55:00 [1]

New session; big class. Just enough room to move around, though I keep ending up next to ladies who like to expand their "spot" my way (watch those flying hands, ladies!).

Sunday Oct 28, 2012 #

10 AM

Orienteering race (long) 1:31:38 [4] *** 6.08 km (15:05 / km) +135m 13:34 / km
spiked:10/11c slept:8.0 shoes: Jala Jukola Spider 6 #2

"Classic" Brown on Huntington SP map, set by Becks (and family :-)). Lots of opportunity for steep climbs (#6) which I took advantage of. Took the trail route around from 6 to 7, including the one by the N-S large marsh. Think I would've been a bit faster 5-6 dropping SE to the large trail instead of NE to the pipeline (for the first hill), but that looked less interesting. ;-) Managed to stay on track pretty much the whole way; counted #7 as non-spike because I had other people around leading the way in; not sure that I wouldn't have spent more time here otherwise. (AP shows a time loss 7-8, but my shoe pulled off on a stick and I had to take some time to untie it, fit it back on, and retie it.)

EDIT: Added FR track. Straight line distance 4.8 km.

Thanks to WCOC for some good races this weekend.

Running (dirt) warm up/down 6:00 [3] 0.7 km (8:34 / km)
shoes: Jala Jukola Spider 6 #2

Jogging to the remote start. Didn't time myself but did look at the watch and estimated the time I took.

Saturday Oct 27, 2012 #

10 AM

Orienteering race (sprint) 29:08 [5] *** 3.58 km (8:09 / km) +34m 7:47 / km
spiked:11/11c shoes: Jala Jukola Spider 6 #3

Sprint A at Bethel Schools complex in CT. Just ran one sprint (the longer one, with a few woods legs), because I was planning on also doing a middle at Paugussett in the afternoon. Not a bad run, maybe a couple of better route choices were available, but no major mess-ups (like last week). 2.5 km straight line.

EDIT: Added FR track. Weather was decent, mid-upper 50s and overcast but comfortable.
1 PM

Orienteering race (middle) 1:22:10 [3] *** 5.07 km (16:12 / km) +151m 14:06 / km
spiked:8/10c shoes: Jala Jukola Spider 6 #3

Ugh. Wait, I take that back. I did well on the first four controls, keeping track of where I was. Then leg 5 got into the detailed hilly/pond-y area and I got messed up (again--this area got me last time here too). As I was heading east to try to relocate I noted a control flag in a reentrant and went to check in case it was my 8... It was, and I was able to get to 5 from there. Tried to be careful to 6 but turned left instead of right at the cliff line and found 7 first. Had one of the best times 6-7 and 7-8, anyway, since I'd been to them both before. :-) Got offline again to 9 but knew pretty much which way to go once I got to the trail. Trail run most of the way to 10, and in. Glad that's done. 3.5 km straight line.

EDIT: Added FR track. Weather similar to the morning; mid 50s and overcast. Nice chatting with folks before and after the race, too.

Thursday Oct 25, 2012 #

10 AM

Pilates class 55:00 [1]

Using the balls today. Some ab muscles still sore from Tuesday's efforts. Good class.
11 AM

Fitness equipment (elliptical) 23:13 [3]
shoes: Sauc.Shad.6000#7-2012H

Hill interval level 3, 1.03 mi. Tired legs.

Then adductors, pulldowns, and some leg presses (80#)

Wednesday Oct 24, 2012 #

1 PM

Walking 30:47 [3] 2.0 mi (15:23 / mi)
shoes: Saucony Shadow 6000 #6 - H

Mailed an envelope at the P.O. and then walked as far as the mile-from-home point and back.

Tuesday Oct 23, 2012 #

10 AM

Pilates class 55:00 [1]

Weights only.
11 AM

Running (treadmill) warm up/down 8:47 [3] 0.75 mi (11:43 / mi)
shoes: Sauc.Shad.6000#7-2012H

Treadmill warmup at .5% incline, watching (but not listening to) MSNBC.

Running (track) intervals (indoors) 13:03 intensity: (6:53 @2) + (6:10 @4) 1.07 mi (12:12 / mi)
shoes: Sauc.Shad.6000#7-2012H

3 x intervals on Y track. Haven't done intervals in a while and my left hamstring was more noticeable after three repeats so I stopped then. No need to push harder right now. Aimed for about 2:01 per fast interval, and was a bit slower at 2:03, 2:03, 2:04.

Walking warm up/down (indoor track) 8:01 [2] 0.5 mi (16:02 / mi)
shoes: Sauc.Shad.6000#7-2012H

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