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Training Log: JanetT

In the last 7 days:

activity # timemileskm+mload
  Orienteering3 2:31:48 6.2(24:29) 9.97(15:13) 23127 /33c81%450.3
  Yoga2 1:35:0095.0
  Walk/Jog2 41:51 0.33 0.5389.1
  Running (paved)1 5:35 0.4(13:57) 0.64(8:40) 418.1
  Total6 4:54:14 6.93 11.15 23527 /33c81%652.4
  [1-5]6 4:54:05
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Saturday Oct 20 #

9 AM

Running (paved) warm up/down 5:35 intensity: (6 @1) + (48 @2) + (2:21 @3) + (2:20 @4) 0.64 km (8:40 / km) +4m 8:25 / km
ahr:131 max:142 shoes: 2017 Inov8 ArcticClaw 300

To start

Orienteering race 16:39 intensity: (24 @3) + (14:16 @4) + (1:59 @5) *** 1.82 km (9:10 / km) +4m 9:05 / km
ahr:117 max:161 spiked:9/10c shoes: 2017 Inov8 ArcticClaw 300

Sunny, low 40s. 1.5 km, 20m climb(?), on a 1:5000 map.
Forgot to turn watch off at finish (Glen outsprinted me to the punch).

Friday Oct 19 #

2 PM

Walk/Jog warm up/down 4:27 intensity: (34 @2) + (2:24 @3) + (1:29 @4) 0.53 km (8:23 / km)
ahr:129 max:141 shoes: 2017 Inov8 ArcticClaw 300

To start

Orienteering race 39:21 intensity: (18 @1) + (24 @2) + (20:07 @3) + (16:32 @4) + (2:00 @5) 3.46 km (11:22 / km) +30m 10:54 / km
ahr:135 max:154 spiked:10/11c shoes: 2017 Inov8 ArcticClaw 300

Middle Brown A at St Patricks Co Park+ starting and ending in IN but crossing into MI for the first 2 controls. 2.6 km/35m nominal. 1:10000 map, 2.5m contours (I think).

Overcast day turned to light showers as i jogged to the start, which only picked up as I ran. Temp about 50 felt colder with the rain.

Found everything right where I looked for it though i took a less than efficient route 9-10. Tripped and fell (again) heading into 7.... Hit the stream S of 10 in the middle of the steep sides and chose to run around on the right side, where there was a control.

12th overall on the course, almost 8 minutes back of Janet F., but 18 seconds ahead of Linda who said she had trouble on 4 and 6.

Thursday Oct 18 #

Note

Traveling...

Sun about to set
Sunset

approaching Detroit airport

Wednesday Oct 17 #

12 PM

Note

Shoulder PT with more strengthening exercises again today
3 PM

Walk/Jog 37:24 [2] *
shoes: 2015 Altra LP2.0-9

Jog/walk at Whitehall Parkway. Remembered my heart rate strap but forgot my Garmin watch, so no track. Probably only went half Glen's distance anyway. Did a hill interval (yes, just one) at the end...1:50 up, 1:15 down.

60F and breezy.

Tuesday Oct 16 #

Yoga (Vinyasa) 45:00 [1]

Avoiding down dogs

Plus PT for shoulder, with slightly heavier weights and bands today

Monday Oct 15 #

Yoga 50:00 [1]

Los of legs and twists. Learned I probably shouldn't do down dogs until I can hold correct form (which my bad shoulder doesn't like). Okay with me.

Sunday Oct 14 #

11 AM

Orienteering race 1:35:48 intensity: (9 @0) + (5:33 @1) + (42:15 @2) + (36:58 @3) + (10:53 @4) **** 4.7 km (20:23 / km) +198m 16:51 / km
ahr:119 max:145 spiked:8/12c shoes: Inov8 ORoc280-B 2013-10

HVO/DVOA dual meet at Wanaque Ridge near Wanaque, NJ. Paul Bennett set the courses on a very old and vague map (part of the old Ringwood map used once for an A meet before I-287 split it).

Seemed steep and slightly long for a Brown course (nominally 3.2 km, 125m), 1:10000, so I had to do a bit of adjusting ("go a bit farther") after having had 1:7500 maps the previous day.

Did fine on 1 and 2 but then didn't take the optimum route to 3 involving getting close to it on a trail, and missed and wandered for a bit trying to make sense of the hills which weren't mapped as I would expect (ie, I had trouble adjusting to the map), but eventually saw another competitor near the flag. Fine to 4 and 5 but didn't go far enough to 6, checked other large boulders (some not on the map) and eventually relocated from the boulder cluster near the trail above it.

Left 6 hoping to catch the proper trail toward 7 but was off just to the left and realized I was on another trail before arriving at the pipeline cut, and then reattacked. A bit low to 8, but figured out 9 which several of us thought was on rocks elsewhere in the circle than the center. Good execution to the rest, though slowed down by rocky ground.

Not sure where I stand as their results display wasn't working. We'll see soon, I'm sure.

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