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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: JanetT

In the 9 days ending May 28, 2011:

activity # timemileskm+mload
  Orienteering3 3:30:44 8.95(23:32) 14.41(14:38) 21939 /43c90%716.5
  Pilates class2 1:50:00110.0
  Exerc. Class2 1:50:00220.0
  Walking3 1:15:01 5.0(15:00) 8.05(9:19)194.6
  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 equipment1 3:006.0
  Total10 9:01:46 16.73 26.93 21939 /43c90%1344.6
averages - rhr:54

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Saturday May 28, 2011 #

(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 #

(rest day)

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

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.

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 intensity: (11:35 @2) + (10:03 @4) 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]

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

Sunday May 22, 2011 #

11 AM

Orienteering race 1:24:21 [4] *** 5.3 km (15:55 / km)
spiked:23/24c shoes: Jala Jukola Spider 6 #3

Green course at Tawasentha, set by Gabor B. Very nice use of this small town park with a three-"winged" butterfly (5, 9, and 23 were the same control, coming from three different directions. Club needs to update vegetation on this map. ;-)

Some route choices could have been more efficient, but I wanted to spend more time in the woods so mostly avoided trails. (I'll have to make sure I wash carefully as there was some poison ivy in the woods early on).

Botched the route choice to 14 and also the attack, and relocated from about 230 m beyond (ugh!). The others went well, with just some hesitations in the circle looking for the flag (descriptions were incomplete...).

Probably lost 8-10 mins on the one control. Brenan (bct) seems to have encouraged a few local runners to try it too; Glen had some competition (but had the fastest time at 51 min)! I saw him leading a group of three or four near the thrice-visited control.

Forgot to bring my FR!

Saturday May 21, 2011 #


AOWN note -- on drive home (in the dark) had to swerve to avoid two(!) kit foxes that wandered out onto the roadway. Can just imagine momma back in the woods scolding them to "get out of the road!"

Also, on the way to start of Slope O exercise, George pointed out the two turkey vultures he'd flushed into the trees. I'm pretty sure they were vultures and not hen turkeys (and certainly not toms).
11 AM

Orienteering (holes) 1:06:13 [3] **** 4.55 km (14:33 / km) +92m 13:13 / km
spiked:6/9c shoes: Jala Jukola Spider 6 #2

Thanks to Becks for biking all the way to Ansonia to offer 5 of us this training today (and setting all the flagging markers -- very easy to see the bright pink)!

Three maps were offered, a 2-person relocation exercise, a "slope-O", and an edited map with portions erased to encourage good compass reading across unknown (i.e., erased!) terrain. I didn't think I wanted to do all three so chose to do the holes/compass course first (with a rating of difficult technical intensity), and later did the slope-O.

I stayed on the included map portions to 1 and 2 until I felt more comfortable (plus they were long legs and I wasn't sure of the scale -- we figure it was ~1:12000 or 1:12500 -- and if I could keep track of how far I went), and still had a bit of trouble keeping track on the way to 1. I did compass across most of the other holes.

I skipped one control (hey, it's just training!) in order to save distance and get back to the pavilion around the same time as the others, though I did skip what would have been quite an interesting leg. A bit of trouble at 3 and 5 but felt confident on the others (just moving slowly in the woods/rocks).

Good practice.
12 PM

Orienteering (slope-O) 1:00:10 [3] *** 4.56 km (13:12 / km) +127m 11:35 / km
spiked:10/10c shoes: Jala Jukola Spider 6 #2

After a bit of a break to rehydrate, snack, and compare notes, went on the slope O. This training was designed to test how you'd fare on legs that went across, up, or down slopes, some of which had very rocky reentrants/stream beds. I tended to go mostly straight though I did contour on several legs.

Hesitated at the top of the hill above 7, looking down the slope to see which of three big boulders might be the right one -- the bottom (NW) two seemed closer together than mapped. Tricky area.

Had trouble 8-9 too, as I got too far right (west), I think, and misidentified stone walls, wandering among the rocks west of the control rockpile. Funny how that happened to Glen and George, too.

Nice day -- nice weather (low 70s, rain held off until we were done and then was just light), and nice dinner in Norfolk, CT.

Friday May 20, 2011 #

9 AM

Walking 44:31 [3] 3.0 mi (14:50 / mi)
shoes: Saucony Shadow 6000 8.5 # 5

Decided to get out while I could--low 60s and partly sunny. It's a bit on the humid side so I was drenched when I was done. Felt strong walking up the hills, such as they are. Rt 66 to Albany Tpk south.

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