Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Jun 2, 2018:

	activity	#	time	miles		km		+m				load
	Orienteering	9	4:44:57	14.62	(19:29)	23.53	(12:07)	631	90 /	100c	90%	1017.8
	Yoga	2	1:40:00									150.0
	Walking	1	12:49	0.51	(25:07)	0.82	(15:37)	10				15.1
	Total	12	6:37:46	15.13		24.35		641	90 /	100c	90%	1182.8
	[1-5]	12	6:36:09
averages - sleep:6

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Saturday Jun 2, 2018 #

Event: EMPO - O-Ringen (Five Maps! Five Races! One Day!)

9 AM

Orienteering race 22:41 *** 1.64 km (13:49 / km) +28m 12:44 / km
ahr:122 max:144 spiked:4/7c shoes: 2017 Inov8 ArcticClaw 300

Margaret Burke Short, take one. 1.4 km 25m

I was doing all the maps so chose just to do the short courses (yellow level) because I wasn't going to be able to do all the long ones and didn't want to mix it up (a fellow from ROC did that: three longs and two shorts). I've been on Cole Hill and Pinnacle and Switzkill before and vegetation was on the thicker side anyway.

Low 60s and foggy when we arrived around 8:30. Slowly, some regulars and even some older EMPO members came as well including Dylan Thies (formerly of Texas); kadley, Susie and Rick D from WCOC, pdady and Shawn from CNYO, Dave L, a Rochester club member (Don ?) and Jeremy Colgan (HVO), who won them all.

Had trouble locating the proper thicket (control was on a cairn overgrown with vegetation) for number 2 but saw someone exiting it. Managed to skip(!) control 4, just a short way down the trail from 3 (no wonder the leg to 5 seemed so long). When I returned I downloaded and Phil said I'd missed one. Glen was still out on the longer course, so it did it again, a bit faster, and visited the control I'd missed the first time through.

Orienteering race 16:56 1.51 km (11:12 / km) +26m 10:18 / km
ahr:136 max:146 spiked:7/7c shoes: 2017 Inov8 ArcticClaw 300

Margaret Burke Short, take two.

10 AM

Orienteering race 19:29 *** 1.63 km (11:59 / km) +60m 10:08 / km
ahr:130 max:151 spiked:6/6c shoes: 2017 Inov8 ArcticClaw 300

Camp Pinnacle Short 1.4 km 45m

Foggy when we arrived but could see enough to find the trails. ;-)

Thanks to Janet and David for manning the start/finish. After, went to investigate prairie warblers in field along entrance road.

11 AM

Orienteering race 18:21 *** 1.43 km (12:49 / km) +18m 12:03 / km
ahr:129 max:149 spiked:5/7c shoes: 2017 Inov8 ArcticClaw 300

Cole Hill Short. 1.2 km, 20m

Silly mistakes on an easy course. Thanks to Jason for manning start/finish!

12 PM

Orienteering race 25:35 *** 1.85 km (13:49 / km) +69m 11:39 / km
ahr:126 max:141 spiked:6/7c shoes: 2017 Inov8 ArcticClaw 300

Switzkill Short, 1.5 km, 50m

It was a climb all the way to 3; I found 4 okay, then I followed the wrong stone wall out of it and went much farther than necessary.... Phil showed a mispunch at 3 but I think the controls went to sleep quickly and I may not have waited long enough there.

Thanks to Cynthia and Sue who manned start/finish!

2 PM

Orienteering race 15:28 *** 1.25 km (12:19 / km) +21m 11:24 / km
ahr:128 max:144 spiked:6/7c shoes: 2017 Inov8 ArcticClaw 300

Foxenkill Flats Short at BKW School, 1.2 km, 15m

By the time we got here the sun was out and fog was long gone; I think I saw mid-70s on the car thermometer. A great day for orienteering!

I just couldn't put together a clean course today. I tried to not push the pace too hard because of the total distance; navigation was yellow-orange level but I managed to be confused by vegetation.

Phil again manned start/finish (as well as for Margaret Burke), and designed and set all the courses with some help from Sue. They then hosted a lot of folks on their back patio for beverages and snacks including pizza and dogs. All was very much appreciated!!!

Friday Jun 1, 2018 #

Event: Orienteering Ottawa Spring Training Weekend

Yoga 50:00 [1]

Upper back was today's focus

Thursday May 31, 2018 #

Note

Quads are tired enough that getting in and out of my car a couple of times today led to muscle complaints.

Wednesday May 30, 2018 #

6 PM

Orienteering race (Sprint 2) 37:04 *** 3.43 km (10:49 / km) +67m 9:51 / km
ahr:133 max:151 spiked:16/17c shoes: Inov8 ORoc280-B 2013-10

Team fundraiser sprint at Hibernia County Park in Chester Co (1:30 drive). Did the longer one first figuring if it took me over 45 minutes I'd call it a day and help at registration. It didn't, and I knew we were headed out to Victory later so....went on to sprint 1.

A little loop-de-loop to 7, otherwise it was just a matter of pushing up hills.... Missed the best route to the last control, which I fixed on the second sprint with a faster leg time.

7 PM

Orienteering race (Sprint 1) 24:27 *** 2.7 km (9:03 / km) +57m 8:11 / km
ahr:147 max:160 spiked:12/12c shoes: Inov8 ORoc280-B 2013-10

Visited many controls I went to on the first sprint, plus one I'd seen from a trail, and one I'd not visited first time around. Slightly better time to finish from the Go control, by 3 seconds. Tired now.

Overcast, with temps in the low to mid 70s.

sprint 1 - Splits

Sprint 2 - Splits

Tuesday May 29, 2018 #

Yoga (Vinyasa) 50:00 [2]

There was some level 2 stuff in here, though most was level 1 but I'm not breaking it out. Half moons and pigeons and a bunch of stuff that made Glen drip with sweat (I have a higher threshold).

Monday May 28, 2018 #

Note

Route Gadget for Long

8 AM

Walking warm up/down 12:49 0.82 km (15:37 / km) +10m 14:42 / km
ahr:96 max:112 shoes: 2017 Inov8 ArcticClaw 300

To start of the Long

9 AM

Orienteering race 1:02:58 *** 4.81 km (13:05 / km) +158m 11:14 / km
ahr:141 max:167 spiked:15/17c slept:6.0 shoes: 2017 Inov8 ArcticClaw 300

Brown long at Mountain Lakes Park in N. Salem, NY. Overcast with temps in the low 60s; SL 4.1 km, 155m climb

Pretty clean run, with just a bit of fine tuning of entry into controls 9 and 11 (where I took a wider line than necessary but was sure of where I was). Happy with my time. Janet F, who started 4 minutes back, had made up that time on the long leg from 9-10, almost catching up as we left the road just past the saddle, and getting past me at 11, then outrunning me (and Peter Goodwin who was also at 11) from there to the finish, increasing the gap by another minute.

9th overall on the course, and 2nd F65.

Great job by HVO and especially DVOA volunteers who stepped up to do just about everything except course design. Thanks to Greg Balter who ~~had~~ supported the idea of this meet to be Team Trials for the WOC team.

C • Team Trials 1

Brown Long - Splits

Sunday May 27, 2018 #

Note

Route Gadget for my Leg 3

2 PM

Orienteering 41:58 *** 3.27 km (12:51 / km) +129m 10:44 / km
ahr:149 max:167 spiked:13/13c shoes: 2017 Inov8 ArcticClaw 300

Continental Club relay at Mountain Lakes in N Salem, NY, with David and Janet from EMPO, 13 points, running in the 7-point category. Temp in the upper 50s and drizzly but no heavy rain thankfully. I ran leg 3 (shortest) and was in the mass start at 2:04 or whenever it was, just before Janet came in. Started with Peter Goodwin, Roger Underwood, one of the Webb boys (shadowed at least partway by Pia), and another youngster, I think. Flip-flopped with Peter through 6 then he edged ahead and disappeared on the road run to 10, finishing a couple minutes ahead. We lost Roger early on, but the Webb boy was speedy...Peter said he raced off from his mom.

Added: SL 2.9 km, 120m climb

Despite it being a bit on the cool side today, had a Starbucks Frappuccino after dinner for my free birthday reward drink, since they limit when you can use the birthday rewards (I may still have been able to use it tomorrow, but I wasn't sure...expired 5/28, and I wasn't taking any chances).

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