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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 11 days ending Mar 13, 2018:

activity # timemileskm+mload
  Yoga3 2:30:00200.0
  Walking2 1:10:10 3.73 6.0 13190.5
  Running (rail trail)1 1:00:00 4.07(14:45) 6.55(9:10) 28209.1
  Orienteering1 54:30 2.63(20:43) 4.23(12:53) 13110 /11c90%219.7
  Total7 5:34:40 10.43 16.79 17210 /11c90%819.3

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Monday Mar 12, 2018 #


Knees more tender/sore than usual this morning after the run, so Aleve to the rescue (to get me through yoga class later).

Yoga 50:00 [1]

Focused on feet and ankles, going so far as to use straps to hold big toes together as we spread other toes as much as possible. Ankle circles, flexing, etc. No balance work as I had thought but still an interesting class.

Sunday Mar 11, 2018 #

3 PM

Running (rail trail) 1:00:00 intensity: (7 @1) + (3:37 @2) + (23:22 @3) + (32:54 @4) 6.55 km (9:10 / km) +28m 8:58 / km
ahr:131 max:147 shoes: Sauc TriumphISO-silver/gr/blue

Saucon Rail Trail -- long slow distance, last 5-6 minutes of which was walking/cooling down.

Since I hadn't done any running training all winter (just small bursts during orienteering events), I figured if I was going long I'd go slowly.

Great weather for it, 44F and sunny with less breeze than the past few days.

Friday Mar 9, 2018 #

Yoga 50:00 [1]

Hips, shoulders, balance (eagle pose)

Wednesday Mar 7, 2018 #


Much less snow than predicted (more closer to the coast, apparently).

Prediction was 10-14" of snow, then 8-12" as of this morning. I'd be surprised if we have 3" out here now. We could get more but so far it hasn't been much of an issue (except for canceled or postponed activities...which is fine! better safe than sorry.).

Tuesday Mar 6, 2018 #

3 PM

Walking 1:00:10 [3] 6.0 km (10:01 / km) +13m 9:55 / km
shoes: Sauc TriumphISO-silver/gr/blue

Neighborhood walk. Crossed Rt 309 this time, which can be a bit harrowing, but there's a center island (break in the median for anyone wanting to turn off 309 between Center Valley Parkway and Camp Meeting Rd). I was able to cross one lane with no cars coming, but had to wait for cars going the other direction, both times I crossed.

Upper 40s (GC says 8C), and partly sunny with clouds coming in near the end. Forecasts are for 10-12" of heavy snow tonight into tomorrow. Quilt meeting was canceled.

Lots of snowdrops and small purple flowers up in one yard, brave and hopeful things that they are.
10 PM


Hips are exceedingly tight this evening, probably from walking added to Monday's yoga.

Monday Mar 5, 2018 #

Yoga 50:00 [2]

Focus on sacrum. Some intense isometric stuff with legs has me sore later, thus the level 2 intensity. :-D
3 PM

Walking 10:00 [1]

To deliver some misdirected mail to a neighbor.

Sunday Mar 4, 2018 #

12 PM

Orienteering race 54:30 intensity: (50 @2) + (11:44 @3) + (26:49 @4) + (15:07 @5) *** 4.23 km (12:53 / km) +131m 11:09 / km
ahr:140 max:161 spiked:10/11c shoes: 2017 Inov8 ArcticClaw 300

Brown course at QOC's Little Bennett map; 3.8 km / 100m climb listed; 1:10000 map. Temp was comfortable in the upper 40s with some breeze but full sunshine.

Course by Sam Listwak who warned that because of limitations of the park the Brown course would have a significant amount of trail running. That was fine for me today as I didn't need tons of navigational difficulty with lots of stuff underfoot. The first five controls had proper difficulty, and the rest were just off trails (yellow level), okay by me. I managed to mess up one of the easier ones by misreading where the cliff was near the bridge/creek crossing near the end, but not for long.

Third woman I think, behind Kathleen L (~48:00), and Diana Todd (~51:00), both strong runners; 6th overall. A nice day to get out and reconnect with east coast folks. ;-)

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