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Attackpoint - performance and training tools for orienteering athletes

Training Log: JanetT

In the last 7 days:

activity # timemileskm+m
  Orienteering2 3:05:30 7.3(25:25) 11.75(15:47) 41924 /27c88%
  Yoga1 50:00
  Running (dirt)1 36:14 2.68(13:31) 4.31(8:24) 19
  Total4 4:31:44 9.98 16.06 43824 /27c88%
  [1-5]4 4:31:39
averages - sleep:6
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Monday May 22 #

Yoga 50:00 [1]

Focus on balance, so we did some half-moon poses and toe stands among other things.

Sunday May 21 #

11 AM

Orienteering race (score O) 1:24:40 intensity: (5 @0) + (17 @1) + (2:49 @2) + (32:01 @3) + (37:26 @4) + (12:02 @5) *** 3.51 mi (24:07 / mi) +216m 20:15 / mi
ahr:132 max:164 spiked:17/17c shoes: Inov8 ORoc280-A 2013-08

Fun event on a great map. Yes, barberry is starting to take over here and there, but in other places the woods are open and wonderful. Map updates (last revision was 2006) were noted at the signin desk, and I made sure to add them to my map for route planning purposes. Thanks to Jim and Rich for the opportunity!

This score O included two mystery bonus controls. In addition to 24 controls on the map, one mapped control location had a map clip showing the location of two other controls. It happened to be at the second one I visited (starred below), so I memorized the location of the 70 pointer to visit later, and headed off to the 40 pointer along my original planned route. Point value was 10 times the first digit of the control code. I visited 17 controls in all including the two bonuses, for 870 points. I had time enough left to get another 40 pointer at the end, but didn't. Total possible was 1290 pts, and overtime penalties were steep.

Order of controls: 55-63*-(*48)-57-61-58-68-56-39-47-66-(*70)-67-44-45-62-51. My intent was to get the ones uphill from start first and work my way downhill and then loop back up to finish. I went generally counter-clockwise, and skipped the four west of Hawthorne Ave (and even farther downhill than I went). Skipped the farther north ones as well because of mapped green meaning more time and effort would be involved.

Saturday May 20 #

1 PM

Orienteering race 1:40:50 intensity: (24 @1) + (9:07 @2) + (52:23 @3) + (36:29 @4) + (2:27 @5) *** 6.1 km (16:32 / km) +203m 14:11 / km
ahr:125 max:152 spiked:7/10c shoes: Inov8 ORoc280-B 2013-10

Because we were in EMPO-land we decided to attend the event at Pleasant Valley Farms set by Phil H-T on his own map of several adjacent properties with various levels of active farming (mostly none, but one field had alfalfa, and another had a number of honeybee hives).

Green course, SL 4.9 km. Third of four on the course, but I won one of the legs where I cut through a field (downhill). :-)

I counted 170m of climb on my route vs the 200+ AP calculated; it certainly seemed like I was climbing a lot. The leg combo of 3-4-5-6 was almost 2km with more than half the climb. Saw some neat features (there's a variety of limestone outcroppings that were put to use as control points, including a small cave, big enough for a small child but not an adult) and views of the hilly scenery near Berne.

Mistakes on 3 and 4, where I was trusting the vegetation mapping more than I should have, and to 8 where I stopped short and backtracked a bit to be sure of where I was before continuing.

Fun to catch up with EMPO folks, and the turnout was pretty typical for an EMPO meet.

Wednesday May 17 #

10 AM

Running (dirt) 36:14 [3] 2.68 mi (13:31 / mi) +19m 13:13 / mi
slept:6.0 shoes: Sauc TriumphISO-silver/gr/blue

Little Lehigh Parkway trails, north end, some paved and a larger portion gravel. Temp around 72 and sunny to start, but there was adequate shade so I didn't feel overheated. Forgot my HR monitor strap.

While my "running" times are a lot slower than a few years ago, I remember last year at this time I was recovering from a cracked rib and more intense knee pain. (Not to mention I'm carrying around additional pounds...)

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