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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JanetT

In the 7 days ending Nov 21, 2015:

activity # timemileskm+mload
  Orienteering2 2:13:48 5.83(22:58) 9.38(14:16) 29214 /16c87%461.4
  Pilates class2 1:45:00105.0
  Exerc. Class2 1:40:00100.0
  Walking (track)1 37:00 2.2(16:49) 3.54(10:27)103.1
  Walking1 33:55 2.03(16:42) 3.27(10:22)101.8
  Total8 6:49:43 10.06 16.19 29214 /16c87%871.3
averages - sleep:6.7

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Saturday Nov 21, 2015 #

11 AM

Orienteering race 1:13:47 [3] *** 4.89 km (15:05 / km) +128m 13:20 / km
spiked:7/8c shoes: Inov8 ORoc280-A 2013-08

Durland brown course, 4.0 km

Four advanced controls (1st two same as green-red), two orange and two white.

Had a bit of trouble with number 2 and the unmapped oob, but relocated from trail to north. Otherwise I was being careful because I didn't want to tweak my knee again. So far so good. 5th place of 11 when I left.

Friday Nov 20, 2015 #

3 PM

Walking (paved) 33:55 [3] 3.27 km (10:22 / km)
slept:7.0 shoes: Sauc.Shad.6000#7-2012H

West on road for a mile and back, after putting burlap/netting up on a couple of shrubs...25% weather protection, 75% deer deterrent. Still need to do the 6'+ rhododendron which has tons of lovely buds for next year, if the deer don't get them.

Cool, upper 40s but sunny though the sun was dipping below treetops.

EDIT: picked off one crawling tick which I probably picked up between the yew and the azalea as both are fairly tall. Hope there aren't any more I've missed. Need more frost.

Thursday Nov 19, 2015 #

10 AM

Pilates class (weights) 50:00 [1]

Good series with an appropriate amount of weight work. (8 and 4#; might try 9 & 5 next time...). Just enough upper body in the beginning (planks/down dogs) but not enough to strain my shoulder. Perfect.
11 AM

Walking (track) 37:00 intensity: (3:57 @1) + (33:03 @3) 2.2 mi (16:49 / mi)
slept:6.5 shoes: Sauc.Shad-6000#8-2014H

Slow... but steady. I need to get past this sensitive-knee period. Figure that walking slower is better than not walking at all. 16:48, some stretches, 16:15, 3:57.

Pulldowns (9@62.5#)

Wednesday Nov 18, 2015 #

Exerc. Class 50:00 [1]

Monday it was very cold in the classroom and it took forever for my hands to warm up. So today I wore a short sleeve shirt, rather than my typical singlet, and was almost...but not quite...too warm. Continuous motion.

New exercise of the week is called "21" and is a biceps progression. Curl from straight arm to 90 degrees and back down for 7 reps, then from 90 degrees to shoulders and back to start for 7 reps, then the full range for 7. Left biceps apparently had a sore area from Monday so I rested a bit before continuing.

Tuesday Nov 17, 2015 #

10 AM

Pilates class (rings) 55:00 [1]

Yay...standing yoga warmup, in preparation for work with rings. Didn't bend too far on the lunges because right knee (which I iced yesterday) is still sore, but managed most of the rest.

Today is National Take a Hike day...

Monday Nov 16, 2015 #

Exerc. Class 50:00 [1]

Today program was 10-10-10 (aerobics, step, weights) with warm up and cool down stretching before and after. I didn't warm up until step portion and even then my hands were never toasty. Right knee uncomfortable.

Sunday Nov 15, 2015 #

Note

Quickroute from today:

From Track jpg files

11 AM

Orienteering race 1:00:01 [4] *** 4.48 km (13:23 / km) +164m 11:19 / km
spiked:7/8c slept:6.5 shoes: Inov8 ORoc280-A 2013-08

WCOC-Hurd State Park south of Portland CT, a work-in-progress in an area with lovely open woods
Green course, 4.0 km, 8 controls, most of which were also used on the Red course; temp near 50 and sunny, so a very nice day in very nice woods. Thanks to George and Lyn for organizing!

George wanted us to go as straight as possible to controls, but I didn't do that for all of them. To 1 I followed the trail for a bit rather than go up and over the rise (probably could put a form-line hill SSW of parking lot). People standing at the control gave it away.

As I crossed the road headed to 2 I saw Roger U. who had started a bit ahead of me. He was going pretty much straight so I took a different line, going NW on the road until I could see boulders before heading up the hill. Will H (on Red) was leaving the control as I approached, and I punched shortly after Roger. To 3 I saw Roger heading along the trails so to be different I tried to go as straight as possible. I passed close to the large boulder along the bike trail (which I couldn't see under the leaves), and hit the top of the reentrant near the edge of the circle and followed it to the flag. A cut circle here would have made the top of the reentrant more obvious, but it became more distinct downhill so it wasn't a navigation problem. Saw Becky (on Red) somewhere between 3 and 4, about where I left the trail.

I would have appreciated a cut in the circle at 4, though, because I overran it, passing right by a boulder almost covered by the circle and stopping at one just outside it before heading back, about 50m each way added and a minute or so lost.

To 5 I wanted to hit the road somewhere south of the stream/green/pond but ended up going through a bit of crap and coming out right at the road split, with Roger just behind. Pretty much straight from there, checking off the large boulder and crossing the stonewall. Flag visible from a distance. Never saw Roger again until he finished a bit after me.

Due south ignoring trails until I hit the wall north of vertical green then took the trail until it crossed over to the other side. Cut the corner to the wall bend then could see the flag...but there were two large downed trees to get through first! Dodging skills required. :-)

Pretty much straight to 7, bouncing off the end of the stonewall just past the midway point and heading toward the stonewall junction south of the control. The flagged stone pile wasn't as far from the stonewall as I expected but was a simple control in any case. Peter was coming into it as I left.

Straight to 8 looked like it included two hill climbs so I went around the end of the first one (and past the mined areas north of the start/finish area) and climbed up and over the second one. Gorgeous woods in the flats near the cliff control...then just run back towards the finish. I went around the end of the hill, not bothering with the trail/road except as guides.

140m climb by my calculation along my route

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