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Attackpoint - performance and training tools for orienteering athletes

Training Log: JanetT

In the last 7 days:

activity # timemileskm+mload
  Walking3 1:42:59 4.28(24:04) 6.89(14:57) 107159.2
  Yoga2 1:40:00150.0
  Orienteering1 1:03:03 2.83(22:17) 4.55(13:51) 9812 /12c100%268.2
  Stairs (16 @ 8+landing+8)1 50.1
  Total6 4:26:07 7.11 11.44 20412 /12c100%577.5
  [1-5]6 4:06:50

Sunday Apr 22 #

9 AM

Walking warm up/down 12:14 intensity: (2:14 @2) + (8:21 @3) + (1:39 @4) 1.03 km (11:53 / km) +27m 10:30 / km
ahr:119 max:141 shoes: Inov8 ORoc280-B 2013-10

To start of West Point National Meet day 2
Sunny with temps in the low 50s on the walk/jog to start

Orienteering race 1:03:03 intensity: (24 @2) + (4:32 @3) + (36:46 @4) + (21:21 @5) *** 4.55 km (13:51 / km) +98m 12:30 / km
ahr:144 max:170 spiked:12/12c shoes: Inov8 ORoc280-B 2013-10

Brown course on Rockhouse Mountain map, finishing on Lake Welch beach., designed by cadet Brigitte Bordelon
4.0, 90 m climb, on a 1:7500 map

Did not attend day 1 due to other plans, so went into the race fresh (not tired out from day 1). I wobbled a bit on the route from 8-9, losing a little bit of time (3-4minutes, maybe? getting off my intended line and being pushed around by laurel) but the last quarter of the leg was easy navigation once I hit the trail.

Still, I was only a couple minutes behind Mary Jo (and Karen M in a different age group) and ahead of Linda K. Except for the 8-9 leg I had no troubles (people around at most controls too, except 2, 10 and 11). Lots of folks headed E-W through the start area, before I started, implied there would be a likely route choice going that way.

I swung south around the green rather than plunging right in, then angled NE. Sue H-T had gotten there just ahead of me. 2 on my own, 3 pretty straight (Thayer R was there), 4 straight, aiming straight from the rockiness at the edge of the broad hilltop contour line. I could see where the hill got less steep at the level of the control, and Sandy F and Phil H-T punching confirmed I was headed right. Parade of Sandy, Phil, me from there through 6, when we spread out a bit and I inched ahead; David H passed us somewhere 6-7. 7 was visible from a distance once I got over the smaller hill to the south. Short leg to 8/water control where I caught up to Lex and Candice.

Originally thought to go north of marsh and head up reentrant point to our 2, but thought instead I'd punch S through the laurel to the ridgeline. Too much blueberry slowed me down and I wasn't really following a bearing so I left some time out there but eventually corrected and rejoined the planned route a short ways past 1 (where I could see Sandy again, taking the better line). Then it was punch out to the main trail, and it was almost a yellow course from there on in. On the final run in I stayed on the concrete as long as possible, figuring the sand/beach would take more strength/energy, cutting down to the chute at the last staircase before the finish punches.

Temps got up to low 60s so it was a beautiful morning to hang around and catch up with friends I hadn't talked to for awhile.

Linda ended up 1st F65 with a good run yesterday, followed by Mary Jo and Judy K. Janet F had a lot of difficulty with our number 1(!)...
10 AM


Stopped to retie shoe (laces pulled loose by blueberry undergrowth) twice -- after punching 4, and a few minutes after leaving 8.

Friday Apr 20 #

12 PM

Walking 38:56 intensity: (19:04 @0) + (14:20 @1) + (5:22 @2) + (10 @3) 1.22 mi (31:55 / mi) +21m 30:20 / mi
ahr:83 max:114 shoes: Sauc TriumphISO-silver/gr/blue

Walking and taking pictures at Lock Ridge Furnace Park in Alburtis (near Macungie). First time I'd been tall chimneys like other old furnaces but there was a really large casting building (where they poured molten metal for pig iron) still standing, and remnants of others. Museum is only open weekends May-October.

Grape hyacinths are in bloom. (This article and picture on the local newspaper's Facebook page reminded me of this place's existence.) I took some photos...
1 PM

Walking 51:49 intensity: (13 @0) + (21:15 @1) + (20:34 @2) + (4:11 @3) + (5:26 @4) + (10 @5) 2.42 mi (21:25 / mi) +59m 19:54 / mi
ahr:102 max:150 shoes: Sauc TriumphISO-silver/gr/blue

Mostly walking, with a bit of jogging (split 2) returning on the switchback trail, because I knew it was a gentle climb.

At Pool Wildlife Sanctuary in Emmaus. Nicer day than I expected, with temps near 50 by the time I left here.

I saw at least 6 whitetail deer on the woodland loop, plus several kinds of birds. Lots of wildflowers (only two different kinds that I noticed, maybe invasive?), mostly smallish yellow ones, with some small blue star shaped ones mixed in.

Thursday Apr 19 #

Stairs (16 @ 8+landing+8) 5 [1]

New activity

Time indicates how many reps (up and down)

Tuesday Apr 17 #

Yoga 50:00 [2]

Vinyasa, with some moving warrior positions, including warrior 3s

Monday Apr 16 #

Yoga 50:00 [1]

Slow (movements) but definitely intense class. Was hoping I’d loosen up hip muscles (caught myself from falling a couple times yesterday) but not enough...more work to do there.

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