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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Apr 6, 2018:

activity # timemileskm+mload
  Orienteering2 2:14:23 5.87(22:54) 9.45(14:13) 36326 /31c83%480.0
  Yoga1 50:0050.0
  Running (dirt)1 5:09 0.29(17:45) 0.47(11:02) 2817.8
  Total4 3:09:32 6.16 9.91 39126 /31c83%547.8

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Friday Apr 6, 2018 #

4 PM

Orienteering race 36:48 intensity: (21 @1) + (1:29 @2) + (6:19 @3) + (15:49 @4) + (12:50 @5) 3.25 km (11:19 / km) +134m 9:23 / km
ahr:141 max:165 spiked:13/13c shoes: Inov8 ORoc280-B 2013-10

Course 4-Brown (middle) at Pyramid Hill Sculpture Park in Hamilton, OH
Map: 1:7500, 5 m -- 2.7 km, 130m climb
Temp in mid to upper 50s (but dropping)

No problem finding any of the controls, though on my way to 2 I wasn't exactly sure where I was for the first part as I couldn't figure out the roads/trails. The route I ended up taking was a route choice I was leaning toward anyway because I didn't like the looks of the hill climb (on the straight line) coming out of 1.

Dove straight west down the hill out of the start, through the mapped "white" woods, which were full of short vegetation and and prickers that kept grabbing my leg coverings. Straight at the hill, so no difficulty. To 2 I looked at taking the road around and looping past #6 as a more-gradual-climb option. Turns out I missed that road but went on paths parallel to it, ending up near the ruined building at 6, which gave me visual info for when I returned.

Everything else was pretty straightforward. I went left of the pond to 11 and used the left approach to 12, though it appears that the option through the mapped med-green (honeysuckle) might have been just as fast (I had a short section of honeysuckle to get through N of 12 which is really hard to see on the map.

I'm the only person signed up in F65.
2nd F on Brown (almost 10 minutes behind an F-18 who was first overall)
6th(?) overall on Brown.

I even beat Sharon (F70) by 4 seconds, though she dropped from Green to Brown this weeken because she hurt her foot/ankle (tendon on the front).

The sculptures in the park were pretty neat, and I'll post photos of the one we parked near and the one where the Go control was located later (maybe just on Facebook, but I'll try to remember to add a link here). It's a smaller version of Storm King (between West Point and Newburgh) with scaled down sculptures as well. :-)
5 PM

Running (dirt) warm up/down 5:09 intensity: (17 @2) + (2:13 @3) + (2:39 @4) 0.29 mi (17:45 / mi) +28m 13:39 / mi
ahr:128 max:142 shoes: Inov8 ORoc280-B 2013-10

Back to the start to collect my warmup jacket, after running.

Monday Apr 2, 2018 #

Yoga 50:00 [1]

Today's focus was on shoulders, but also included a lot of hips (warrior poses)

Sunday Apr 1, 2018 #

Note

Recovery walk at SteelStacks in Bethlehem, on the Hoover-Mason Trestle walkway, and back via sidewalks, about 1/2 mile or so total.

Hoover-Mason Trestle

Interpretive walkway (informational signs along the way) about the Bethlehem Steel structures that remain in south Bethlehem, built after the plant was closed and decommissioned (last steel produced 1995; took 3 years to completely shut it down). We took the stairs (naturally) to ascend and descend and marveled (well, I did) at the opportunistic vegetation, including trees, growing up through the old structures.

Saturday Mar 31, 2018 #

11 AM

Orienteering race 1:37:35 intensity: (5 @1) + (7:24 @2) + (45:15 @3) + (44:36 @4) + (15 @5) **** 6.2 km (15:45 / km) +228m 13:18 / km
ahr:127 max:156 spiked:13/18c shoes: 2017 Inov8 ArcticClaw 300

Green course at DVOA's Governor Dick map in Mt Gretna, 5.1 km / 165m climb nominal. Temp about 50 (45 when we arrived, 55 when we left around 3pm).

AP counts almost 11 minutes of error, I count closer to 10. 87 minutes would have been a good time for me (90 minutes on a well-set green course is a good run for me).

I turned the wrong way out of start but caught myself quickly. Realized going to two I would have to use bearing / pace counting and did well except at the very end (went the right distance and turned the wrong way for a few steps but checked behind me as well and saw the flag).

AP thinks I had an error to 3 but I was just really slow over the rocky ground. Good traverse to 4, down the trail and reentrant to 5, then missed 6 off to the right but figured out which way to correct.

More bearing / pace counting needed to 7 but I had a bit of help at the end when I saw Vadim close by who was headed to the control too.

Up to the trail to 8, then angled through the med. green to the boulder. Contoured to the bare rock for 9.

Next problem was the second control on the 1:2500 blowup map, where I left the trail too early and climbed up a boulder I shouldn't have been near. Lost 3:30 on what should have been a simple leg. Fine on 14 and 15, then I overran 16 and had to backtrack, falling on the trail in the process. Confused by all the mapped rock at 17 and did a bit of circling. Then an easy run in from there.

Great weather day for orienteering and I'm glad we went.

Stopped by Middle Creek on the way back home and saw at least 1000 snow geese (plus some Canada geese and a few swans of some type). Nowhere near the number there a month ago (which we missed) but it was great to see that many.

Also discovered Black Forest brewpub in Ephrata, right off Main Street next door to (and owned by) Americana bed and breakfast. Decent beer and food.

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