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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Jun 23, 2018:

activity # timemileskm+mload
  Orienteering4 3:18:49 9.15(21:44) 14.72(13:30) 45949 /53c92%691.5
  Yoga3 2:30:00150.0
  Walking1 16:00 0.62(25:45) 1.0(16:00)16.0
  Total8 6:04:49 9.77 15.72 45949 /53c92%857.5

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Friday Jun 22, 2018 #

Yoga 50:00 [1]

Somatic yoga practice
5 PM

Orienteering race 1:02:34 intensity: (7 @1) + (1:15 @2) + (18:04 @3) + (31:03 @4) + (12:05 @5) *** 4.72 km (13:16 / km) +170m 11:15 / km
ahr:141 max:165 spiked:14/16c shoes: Inov8 ORoc280-B 2013-10

Orange 1 at McKaig's, organized by Chris Hand. 3.9 km, 130m climb
Temps in low 70s, overcast with some sprinkles but nothing too noticeable.

Choices were an Orange course with 16 controls, one with 8 controls, or a Yellow course. I like to find controls, not just run, so I did the Orange with more controls.

Misread trails (not mapped to reality?) to 6, and didn't spike 11 but wasn't far off. #7 was located in the woods across KoP road from the road I grew up on (which I used to verify how far down the hill to go). ;-)

Only hit some of the splits on my watch (2-3-4-6-12-14-15); maybe someday they'll post them online.

Wednesday Jun 20, 2018 #

5 PM

Orienteering race (Sprint 2) 35:57 intensity: (13 @1) + (1:42 @2) + (6:36 @3) + (27:10 @4) + (16 @5) *** 2.96 km (12:08 / km) +54m 11:08 / km
ahr:139 max:152 spiked:16/17c shoes: 2017 Inov8 ArcticClaw 300

SL 2.5 km, 35m climb. Overcast but warm; some breeze later and sprinkles as we drove away afterward. Warwick County Park.

Did the longer sprint first. Confused by the overgrown fields on the way to 2 and was looking for the veg corner near the feature (which was into the woods) and ended up on the N side of the ditch near the pavilion before correcting. Everything else straightforward, but the unmowed fields (to 1; 10-11-12, 14-15-16) were slow.

Map needs updates, but minor ones. Building along trail west of 5 no longer exists, and "fence" mapped between 8-9 isn't there...I don't remember whether it was there the 2 previous times I've been at Warwick.

Worried about allergies (nose dripping and itchy spots on my arms where I touched some of the grass) so took a quick acting Claritin between races. [I grew up near KoP/Valley Forge, and remember one summer where I walked through a similar field and ended up with itchy welts on my arms and legs.]

6 PM

Orienteering race (Sprint 1) 22:39 intensity: (10 @2) + (1:30 @3) + (12:38 @4) + (8:21 @5) *** 2.24 km (10:08 / km) +37m 9:22 / km
ahr:149 max:161 spiked:10/10c shoes: 2017 Inov8 ArcticClaw 300

SL 1.9 km, 30m climb

I left my reading glasses in the car as they were more in-the-way than useful running trails in the woods in Sprint 2, so relied on my magnifier more.

We revisited a lot of the Sprint 2 controls, plus 2 new ones (4 and 9).

Thanks to Nate and Steve for another summer sprint!

Tuesday Jun 19, 2018 #

Yoga 50:00 [1]

We did shoulders/rotator cuff series today. Not quite the same as we did with Deanna on Monday, but targeting the same general area. Mercy, however, likes to challenge us a bit more.

Also some balance work, about 4 different poses all on one leg (my right hip fatigued)

Monday Jun 18, 2018 #

Yoga 50:00 [1]


Sunday Jun 17, 2018 #

11 AM

Orienteering race 1:17:39 intensity: (43 @1) + (22:41 @2) + (43:34 @3) + (10:41 @4) *** 4.81 km (16:08 / km) +198m 13:23 / km
ahr:124 max:150 spiked:9/10c shoes: 2017 Inov8 ArcticClaw 300

Brown course on the Doubling Gap map at Colonel Denning SP, 4.2 km, 165m climb. Temp was about 76 when we arrived and started, rising to low 80s when I finished. Humidity was a factor so it was draining to move through the woods.

When I checked results (no printouts available as the printer was balky today), I was 4th on brown, with the best time being around 65 minutes (65, 68, 73). Pretty clean on almost all of them although moving slowly.

3-4 was an angle-up-a-hill leg, and I was a bit low crossing the second reentrant, but it happened that my #6 control was near that one and I saw a flag so went close enough to confirm the number was actually my #6, and corrected my attack from there.

#7 was a slog, cross the valley and climb 11 contours on the other side to a reentrant, only to turn around and head back down for the next leg. I waded streams twice--once on the way to 3, and the other time near the dam where I didn't want climb to the dam or swing out wide to the road. A lady sitting and reading at the gazebo where the control flag was must have been amused.

Didn't always pace count which might have been helpful to confirm distances but did okay nevertheless. Enough other map information to navigate by.

Thanks to Rob Wilkison and SVO for another great training day.

2 PM

Walking warm up/down 16:00 [1] 1.0 km (16:00 / km)
shoes: 2017 Inov8 ArcticClaw 300

Includes walk to start from parking (~400m), and picking up control 45 after I ran (from a parking area nearby).

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