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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Oct 19, 2018:

activity # timemileskm+mload
  Orienteering4 4:45:17 10.26(27:48) 16.51(17:17) 41232 /40c80%820.6
  Yoga2 1:35:0095.0
  Walk/Jog2 41:51 0.33 0.5389.1
  Total7 7:02:08 10.59 17.04 41232 /40c80%1004.7
  [1-5]7 7:01:54
averages - sleep:7

» now

Friday Oct 19, 2018 #

2 PM

Walk/Jog warm up/down 4:27 intensity: (34 @2) + (2:24 @3) + (1:29 @4) 0.53 km (8:23 / km)
ahr:129 max:141 shoes: 2017 Inov8 ArcticClaw 300

To start

Orienteering race 39:21 intensity: (18 @1) + (24 @2) + (20:07 @3) + (16:32 @4) + (2:00 @5) 3.46 km (11:22 / km) +30m 10:54 / km
ahr:135 max:154 spiked:10/11c shoes: 2017 Inov8 ArcticClaw 300

Middle Brown A at St Patricks Co Park+ starting and ending in IN but crossing into MI for the first 2 controls. 2.6 km/35m nominal. 1:10000 map, 2.5m contours (I think).

Overcast day turned to light showers as i jogged to the start, which only picked up as I ran. Temp about 50 felt colder with the rain.

Found everything right where I looked for it though i took a less than efficient route 9-10. Tripped and fell (again) heading into 7.... Hit the stream S of 10 in the middle of the steep sides and chose to run around on the right side, where there was a control.

12th overall on the course, almost 8 minutes back of Janet F., but 18 seconds ahead of Linda who said she had trouble on 4 and 6.

Thursday Oct 18, 2018 #



Sun about to set

approaching Detroit airport

Wednesday Oct 17, 2018 #

12 PM


Shoulder PT with more strengthening exercises again today
3 PM

Walk/Jog 37:24 [2] *
shoes: 2015 Altra LP2.0-9 lime

Jog/walk at Whitehall Parkway. Remembered my heart rate strap but forgot my Garmin watch, so no track. Probably only went half Glen's distance anyway. Did a hill interval (yes, just one) at the end...1:50 up, 1:15 down.

60F and breezy.

Tuesday Oct 16, 2018 #

Yoga (Vinyasa) 45:00 [1]

Avoiding down dogs

Plus PT for shoulder, with slightly heavier weights and bands today

Monday Oct 15, 2018 #

Yoga 50:00 [1]

Los of legs and twists. Learned I probably shouldn't do down dogs until I can hold correct form (which my bad shoulder doesn't like). Okay with me.

Sunday Oct 14, 2018 #

11 AM

Orienteering race 1:35:48 intensity: (9 @0) + (5:33 @1) + (42:15 @2) + (36:58 @3) + (10:53 @4) **** 4.7 km (20:23 / km) +198m 16:51 / km
ahr:119 max:145 spiked:8/12c shoes: Inov8 ORoc280-B 2013-10

HVO/DVOA dual meet at Wanaque Ridge near Wanaque, NJ. Paul Bennett set the courses on a very old and vague map (part of the old Ringwood map used once for an A meet before I-287 split it).

Seemed steep and slightly long for a Brown course (nominally 3.2 km, 125m), 1:10000, so I had to do a bit of adjusting ("go a bit farther") after having had 1:7500 maps the previous day.

Did fine on 1 and 2 but then didn't take the optimum route to 3 involving getting close to it on a trail, and missed and wandered for a bit trying to make sense of the hills which weren't mapped as I would expect (ie, I had trouble adjusting to the map), but eventually saw another competitor near the flag. Fine to 4 and 5 but didn't go far enough to 6, checked other large boulders (some not on the map) and eventually relocated from the boulder cluster near the trail above it.

Left 6 hoping to catch the proper trail toward 7 but was off just to the left and realized I was on another trail before arriving at the pipeline cut, and then reattacked. A bit low to 8, but figured out 9 which several of us thought was on rocks elsewhere in the circle than the center. Good execution to the rest, though slowed down by rocky ground.

Not sure where I stand as their results display wasn't working. We'll see soon, I'm sure.

Saturday Oct 13, 2018 #

11 AM

Orienteering race 1:29:26 intensity: (5 @0) + (1:26 @1) + (26:06 @2) + (47:53 @3) + (13:54 @4) + (2 @5) *** 4.39 km (20:21 / km) +109m 18:06 / km
ahr:124 max:152 spiked:6/8c slept:7.0 shoes: 2017 Inov8 ArcticClaw 300

We drove up to the Albany NY area for the EMPO Plat-O. Instead of doing the full Traverse, Phil H-T let some folks pay for the full but just do the two O sections without the trail run in the middle. Glen and I, and a long-time EMPO member, Doug S., did the shorter version. (Believe me, 2-1/2 hours, for me, was plenty.)

This was at Pineridge, 3.1km/90m nominal

Temp was about 40 with light rain when we started, which slowed to light showers and then stopped completely before I finished this section. We had 1:7500 maps (full traversees had 1:15000), which I can't imagine using for controls 5 and 6 (3m boulder and 2m cliff) which were among areas of rocky ground.

I was the only woman here, and last to get in the vicinity of #1, but managed to punch just ahead of Jeremy C who apparently had overrun it. He was the eventual winner of the Traverse. Barely had anyone in my sights heading to #2 which I went past by a few meters but figured out, but when I took a more direct heading to #3 (where I went to the top of the reentrant it was in I punched just ahead of eldersmith and another fellow I didn't know. Okay to 4.

To 5 wanted a safe Attackpoint so I headed east to the major trail (smaller ones were harder to see) and looped past the large boulder grouping and above the cliffs til I reached the N-most one where I headed downhill, which had much more rock underfoot than mapped (big 1/2m boulder sized rocks with gaps in between...not easy going). Saw kadley leaving what looked a likely candidate so I worked my way down, and it was. He was long gone before I headed back out to 6.

Not liking the rocky ground due north, I headed NW back up hill whence I came and found the small bit of trail that intersected the main E-W trail. Followed that trail downhill until it leveled out, then contoured below the worst rocks until it seemed I'd gone the right distance. Checked out a smaller boulder that might have a cliff but no flag, then when I turned N again I saw the flag ~15m away. Rocky ground pushed me east out to the trail heading to 7, but I came out at a good junction to head to the trail by the creek. Then I managed to mess up the last control before our finish...d'oh!

Doug had left Pineridge after I arrived at the finish, and Glen went to pick up the last control and finish punch that weren't on the full Traverse course.
He was just finishing the Grafton course when we got started on it.
2 PM

Orienteering race 1:00:42 intensity: (11 @1) + (7:14 @2) + (42:16 @3) + (11:01 @4) *** 3.96 km (15:20 / km) +75m 14:01 / km
ahr:128 max:145 spiked:8/9c

The Grafton orange/green course, starting from the Traverse finish. 3.3 km, 90m climb, around Shaver Pond clockwise. Slightly warmer, though we had a brief shower go through while on the course which made me feel colder.

Wow! Much more open woods, and much less rock underfoot than at was glorious. I still managed to mess up a route choice from 2-3 by not using the parking area as a handrail. This leg took me over 11 minutes when it took Glen barely 3 (so I should have done about 4.5 or so). No problems with the rest though I was slow going up the hills to 6 and 7. Temp was 52 by the tim we departed a bit after 4:00.

Thanks, EMPO. :-)
10 PM


Plus 10-15 minutes of various shoulder PT exercises and stretches. Wish I could get the point of being comfortable at night so I can sleep better.

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