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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Apr 8, 2018:

activity # timemileskm+mload
  Orienteering3 2:23:45 8.26(17:24) 13.29(10:49) 17242 /43c97%576.2
  Yoga1 50:0050.0
  Walking1 9:31 0.51(18:39) 0.82(11:35) 322.3
  Running (dirt)1 5:09 0.29(17:45) 0.47(11:02) 2817.8
  Total5 3:28:25 9.06 14.58 20442 /43c97%666.3
  [1-5]5 3:28:24

» now

Sunday Apr 8, 2018 #

9 AM

Walking warm up/down 9:31 intensity: (1 @0) + (13 @1) + (6:51 @2) + (1:20 @3) + (1:06 @4) 0.51 mi (18:39 / mi) +3m 18:19 / mi
ahr:107 max:133 shoes: 2017 Inov8 ArcticClaw 300

To start. Some jogging at first, but the breeze and below freezing temp got the better of my uncovered face/nose, so I turned around and walked backwards for awhile. Bike path with a centerline made it easy to stay on course.

Orienteering race 46:42 intensity: (8 @2) + (5:15 @3) + (39:28 @4) + (1:51 @5) ** 4.43 km (10:33 / km) +2m 10:32 / km
ahr:137 max:154 spiked:15/15c shoes: 2017 Inov8 ArcticClaw 300

4-Brown (middle) at Voice of America Park (north of the VoA Museum)
1:10000, 2.5m contours
3.7 km, 35m climb (really?)

Easy navigation in a town park type setting, with overgrown (rough open) areas having various densities of teasel plant stems to provide some small navigation challenge, and some mowed paths.

Some of the control sites were concrete anchor blocks that provided a base for the Voice of America radio towers. Fell once over some stubble (brush hogged shrub stems) but fortunately not into the sharp stubble ends. Muddy in some places.

Temp was 28 at start, low 30s

9th overall on brown, 8 minutes behind leader, 3rd F, 1st and only F65; would have been 2nd in F60

Saturday Apr 7, 2018 #

11 AM

Orienteering race 1:00:15 intensity: (18 @2) + (2:34 @3) + (51:54 @4) + (5:29 @5) *** 5.62 km (10:44 / km) +36m 10:23 / km
ahr:141 max:162 spiked:14/15c shoes: 2017 Inov8 ArcticClaw 300

4-Brown "classic" on an abandoned golf course, Elk Creek Park in Butler Co, OH
Nominal 4.6* km / 85 m climb on a 1:10000 / 5 m contours
30F when we started, and overcast, with a dusting (1/4-1/2") of snow(!) on the grassy surfaces; 39 and sunny when we left

Easy navigation; just a slog to get around the soft surfaces of the grassy fairways, greens, and roughs. Noted at least a dozen and a half stray golf balls no one bothered to find. :-) Had to stop to re-tie a shoe on the leg to 7

Missed a bit on 10, a reentrant in honeysuckle woods that I entered too early.

*distance closer to 4.8 if you count the shortest distance around two uncrossable lakes (one fairly small early on [2-3], the other much larger and the penultimate leg to the finish [14-15, which measures 250 in actual distance but 450-550 run-around distance, depending which side of the lake you went on...I went north around]).

I heard someone swam across the ~30m lake distance on the beeline(?!). Have to check the rules but I don't think that's legal. Hmmm...I'm correct in a way...see A.17.10

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)

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