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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Jun 16, 2018:

activity # timemileskm+mload
  Orienteering4 3:37:33 7.57(28:43) 12.19(17:51) 32140 /58c68%558.3
  Yoga3 2:30:00150.0
  Walk/Jog1 56:54 3.42(16:38) 5.5(10:20) 100170.2
  Walking1 21:23 0.77(27:46) 1.24(17:16) 16764.1
  Total8 7:25:50 11.76 18.93 58840 /58c68%942.6
  [1-5]8 7:25:41

» now

Friday Jun 15, 2018 #

Yoga 50:00 [1]

All-over focus with almost constant movement....

Thursday Jun 14, 2018 #

11 AM

Walk/Jog (Dirt trails) 56:54 intensity: (5 @0) + (34 @1) + (8:32 @2) + (38:17 @3) + (9:26 @4) 5.5 km (10:20 / km) +100m 9:29 / km
ahr:126 max:141 shoes: Sauc TriumphISO-silver/gr/blue

At Jacobsburg SP, from the shaded parking area near the Old Jacobsburg site.

I can't call this running because I took a lot of walking breaks, and slowed to get around muddy areas, but I did run when I could.

Upper 70s with a nice breeze in the open areas. I like Jacobsburg for warmer-weather running because a lot of the good trails are shaded.

Wednesday Jun 13, 2018 #

4 PM

Orienteering race 31:47 intensity: (1:50 @2) + (5:52 @3) + (20:39 @4) + (3:26 @5) **** 2.9 km (10:58 / km) +77m 9:41 / km
ahr:141 max:156 spiked:12/22c shoes: Inov8 ORoc280-B 2013-10

Sprint 2 first, at Ft Washington, set by Greg and Karl Ahlswede. SL 2.1 km, 65 m climb (half of that on the leg to 17 after the microsprint).

It included a microsprint in the field near parking (first 16 controls) that included a butterfly with 2.5 wings. Sadly. I managed to miss which tree was at the center of the butterfly and punched multiple times at control 40 instead of control 34 (no wonder things seemed off...). Okay on the rest of it.


5 PM

Orienteering 23:23 intensity: (58 @3) + (19:33 @4) + (2:52 @5) *** 2.16 km (10:49 / km) +34m 10:01 / km
ahr:140 max:157 spiked:8/9c shoes: Inov8 ORoc280-B 2013-10

Forgot to stop watch when I finished, so I adjusted time and distance.

Then I went out on sprint 1, 1.8 km, 45m climb

No major navigation troubles, except...I punched at the wrong control for #7. I saw a circle in the open area in the center of the map and mistakenly assumed I'd go to the same control I'd visited on the other sprint. Too bad it was the one on the building corner instead of veg corner.

MP again.

I'll blame the and humid. :-)

6 PM

Orienteering 7:25 intensity: (33 @2) + (1:43 @3) + (5:09 @4) **** 0.6 km (12:28 / km) +13m 11:16 / km
ahr:136 max:143 spiked:13/16c shoes: Inov8 ORoc280-B 2013-10

Re-ran the first 16 on Sprint 2 that I messed up first time around.

Tuesday Jun 12, 2018 #

Yoga (Vinyasa) 50:00 [1]


If Fox News' legal analyst is against this, why should it even go forward?

Monday Jun 11, 2018 #

Yoga 50:00 [1]

Hip flexors and hamstrings

Sunday Jun 10, 2018 #


Painfully slow RouteGadget animation. (A lot of the slowness and jiggliness is due to trying to find routes through downfall, or climbing over logs.) I couldn't find a way to speed up the animation using this link.
11 AM

Walking warm up/down 21:23 intensity: (4 @0) + (15 @1) + (24 @2) + (19:35 @3) + (1:05 @4) 1.24 km (17:16 / km) +167m 10:19 / km
ahr:129 max:138 shoes: Inov8 ORoc280-B 2013-10

Walk to start of Platformpalooza 2018 at Cunningham Falls SP in Maryland, set by Jon Torrance.

We'd driven through a downpour on the way where the temperature dipped into the upper 50s but it was back around 70 and not raining when we arrived at the park and registered. Weather looked like the rain would hold off the next few hours, perhaps letting us get around the course before returning. It was a bit buggy so I applied some bug spray and headed for the trail to climb to the start.

It started to rain lightly on the climb, then harder, and got heavy enough to create a stream and puddles on the trail. Then it thundered. And again. I vowed to head back if it happened again, but no such luck. ;-) HTFU training, to be sure. Finally reached the start.

A set of SAR folks who we'd seen some of near the pavilion were camped out near the start, a separate exercise from ours. They were also badasses.

Orienteering race 2:34:58 intensity: (34:10 @1) + (1:21:37 @2) + (39:11 @3) **** 6.53 km (23:43 / km) +197m 20:37 / km
ahr:110 max:135 spiked:7/11c shoes: Inov8 ORoc280-B 2013-10

Brown course, SL 4.5 and 120m per the map. I marked the difficulty as "difficult" instead of "advanced" because of the additional challenge of rain on the map, my compass and my magnifier (and fogged glasses for part of it).

I knew this was going to be a compassing exercise so made sure to go slowly enough that I could keep track of where I was, at least some of the time. Fortunately the many downed trees with dirt rootballs were mapped and very useful. Unfortunately there were more downed trees than mapped, making travel more difficult than expected, so it was pretty slow going for me today.

I contoured and checked off various charcoal platforms and rootstocks along the way to 1 and felt better when I found it without much trouble. #2 was a bit trickier, as I crossed a creek bed long the way but I spotted the rootstocks before the control.

The leg from 2-3 was a straight line through the mountain laurel. I decided to navigate by arcing north of the line/green to where the slope got steeper, but wasn't pace counting here and was trying to navigate off vague features (like the larger solid medium green blotches for the laurel)...not sure how I actually found it but did find the white woods so that helped.

Found 4 okay after I hit the depressions uphill from it first. From 4-5, I attempted to go straight but keep getting pushed offline by downed trees; I did find a platform with bag 125 and attacked from there.

I do not know what a good plan was from 5-6 but I didn't execute mine well, missing the control by a bit and then searching uphill from it before relocating off the rootstock 3.5 contours uphill. Peggy, also heading for it, helped.

I think I crossed the stream to 7 too far uphill and didn't positively identify ditches, so ended uphill from my control at a rootstock (but didn't know which one). Found a platform, which wasn't mine, well WNW near a ditch, and navigated from there (I'll admit to asking a trio of ladies on the Orange course, who had that control, where it was on their map; I'd already been out 1.5 hours at that point and had a long way to go.

Okay to 8 though I probably crossed the stream at too physically difficult a spot (took some time to traverse the wiggly contour areas along the route). Then I still had a long leg, climbing and contouring and climbing some more (not quite a km, but maybe 850m; 75m climb in all). I again passed control 125 so knew where I was at that point, about halfway along the leg. Saw Francis H off and on along the way to 9 and to the finish but he was on a different course so I only used his presence to my advantage near controls (10 and 11).

At several points I was ready to head in (especially on the way to 3, where I decided if I hit #8--8 contours downhill--first I'd quit...but didn't) but finished the course. It even stopped raining for awhile between about 2 and 9 but then picked up again and poured from there on in, and for a good 15-20 minutes after I finished. Thank you to Amy for putting my splits printout in my map case so I didn't get it soaked. ;-)

Amazed to find out I was second finisher on the hour 45 minutes after Boris, but hey, I finished.

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