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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Sep 11, 2017:

activity # timemileskm+mload
  Orienteering5 5:10:07 11.4(27:12) 18.35(16:54) 40421 /43c48%852.1
  Walk/Jog1 50:02 2.81(17:48) 4.52(11:04) 37184.5
  Yoga1 50:0050.0
  Walking1 47:30 3.06(15:31) 4.93(9:39) 65142.5
  Total8 7:37:39 17.27 27.79 50521 /43c48%1229.1
  [1-5]8 7:33:55

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Monday Sep 11, 2017 #

Yoga 50:00 [1]

Needed this. No quad stretching but I can add that in on my own. Kind of an all-body class.

Sunday Sep 10, 2017 #

11 AM

Orienteering race 2:17:38 intensity: (1 @1) + (23:07 @2) + (1:14:29 @3) + (39:51 @4) + (10 @5) *** 8.88 km (15:30 / km) +177m 14:06 / km
ahr:121 max:149 spiked:8/13c shoes: 2017 Inov8 ArcticClaw 300

"Green" course at Hickory Run, nominally 6.5km, 140m climb, designed by Steve Aronson.

Courses were too long for these woods. Light green was lots and lots of beech saplings that will make the woods really thick in a few years.

I would have been happy if he'd cut it short, maybe 6-10 then in, or skipping 8-9-10 completely. I reached 8 at around 85 minutes, and typically do a green course wth few errors in about 90-95 min, so knew it'd be a slog the rest of the way. Then I started making mistakes (good thing I had an extra Gu or they'd have been much worse).


1 - Tried to go straight down spur from hilltop on trail, but planned to go out to power line trail and relocate if I missed it, which I did; J-hooking around to it.

7 - On a line to it but when I hit the first batch of stony ground turned left instead of right. It was slightly hidden.

9 - Totally misread the stream (never saw it) and rocky ground beyond (which I thought was the stream). Spent too much time trying to figure it out.

11 - Lost confidence partway and headed left before relocating off the black circle (permanent control marker).

13 - At trail split, didn't notice the left fork! The mapped amphitheater looked like two buildings to me, despite my using reading glasses AND a magnifier. Ugh.

Happy with my navigation on several technical controls; 2, 4, 5, 8, 10.

2 PM

Orienteering warm up/down (control pickup) 33:21 intensity: (7 @1) + (15:59 @2) + (16:01 @3) + (1:14 @4) *** 1.61 km (20:44 / km) +31m 18:54 / km
ahr:111 max:128 spiked:8/8c shoes: 2017 Inov8 ArcticClaw 300

Before we went out on morning courses we said we could help pick up controls after the event. Fortunately they kept some fairly easy ones for us. Rich Boeme and I split up the ones on Camp Daddy Allen, and Glen drove out to a few near Sand Spring.

Not included in the track is picking up the Go control which needed to wait until a few more folks the time I get back they had.

Started my watch late, at the basketball court, so this should include another minute or so.

Saturday Sep 9, 2017 #

4 PM

Orienteering (control pick-up) 28:57 intensity: (3:19 @2) + (17:08 @3) + (8:30 @4) *** 2.06 km (14:03 / km) +57m 12:21 / km
ahr:122 max:143 6c shoes: Inov8 ORoc280-B 2013-10

Picking up training controls from today's camp. I forgot to turn on my watch when I started (should be a complete loop). I managed to overshoot my attackpoint for the one down the hill because I was expecting water in the mapped stream (which was barely a dip in the trail as it was). Mostly okay from there.
7 PM

Orienteering race 27:38 intensity: (27 @1) + (18 @2) + (6:24 @3) + (9:07 @4) + (11:22 @5) *** 2.49 km (11:05 / km) +70m 9:43 / km
ahr:141 max:160 spiked:5/8c shoes: Inov8 ORoc280-B 2013-10

DVOA training weekend night-O, which we stayed around for. I figured the advanced course would probably spend more time than I wanted in green areas so I did intermediate. I manangrd to botch three of the first four controls, but recovered after that. Lots of running on roads and trails was fun for night-O. 8th out of 20+; 3rd F behind Corinne and Julie.

Note: I was happy to have a 1:5000 map of the area around the dining hall/cabins that this course used. I've taken a look at Glen's 1:10000 and without the magnifier it's almost unreadable (sitting down in my living room). We'll see what tomorrow's Green course brings.

Friday Sep 8, 2017 #

1 PM

Orienteering (vetting/training) 1:22:33 intensity: (3:44 @0) + (44:21 @1) + (21:28 @2) + (7:45 @3) + (5:15 @4) *** 3.3 km (25:01 / km) +69m 22:39 / km
ahr:96 max:138 8c shoes: Inov8 ORoc280-B 2013-10

Putting out some of the flags for the Saturday training at Hickory Run (Corinne M and Glen did the rest). Good thing they only gave me this many as I managed to get two on the wrong side of the feature (Corinne checked). And I went down the wrong trail to the first control I planned to visit.

Picking up tomorrow afternoon won't take nearly as long. ;-)

I hope to do better on the Night-O and Sunday green course.

Thursday Sep 7, 2017 #

3 PM

Walk/Jog (dirt trails) 50:02 intensity: (17 @2) + (17:44 @3) + (29:21 @4) + (2:40 @5) 4.52 km (11:04 / km) +37m 10:38 / km
ahr:133 max:152 shoes: 2015 Altra LP2.0-9 lime

Blue trail NW from the boat rental parking lot at Green Lane Co. Park. Had to walk most of the uphills and through some root-y sections, but tried to get back into a jog where safe. Left my copy of the map at home so wasn't distracted by it (but also did not get map-reading while running practice). About 68 and partly sunny but the trail was shaded.

Wednesday Sep 6, 2017 #

12 PM

Walking 47:30 [3] 3.06 mi (15:31 / mi) +65m 14:34 / mi
shoes: Sauc TriumphISO-silver/gr/blue

Cooler than its been and cloudy (but I avoided the showers which just started as I returned to our neighborhood). Had to pay attention to avoid earthworms that had emerged after last night's rain (2.4" in my gauge). About 62F

The block on Bowood shortly before the school road crossing has a speed awareness meter that I was able to trigger (it displayed 6 mph at first, that dropped to 5) by running the short distance just before it.

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