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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Apr 29, 2018:

activity # timemileskm+mload
  Yoga3 2:30:00250.0
  Orienteering2 2:09:51 5.45(23:50) 8.77(14:48) 30815 /19c78%555.1
  Running (dirt)1 1:07:14 4.26(15:47) 6.86(9:48) 106248.6
  Walking2 44:08 2.68(16:28) 4.31(10:14) 37131.9
  Total8 6:31:13 12.39 19.94 45115 /19c78%1185.6
  [1-5]8 6:31:12

» now

Sunday Apr 29, 2018 #

9 AM

Walking warm up/down 7:58 intensity: (2:31 @2) + (3:28 @3) + (1:59 @4) 0.43 mi (18:32 / mi) +17m 16:29 / mi
ahr:118 max:140 shoes: 2017 Inov8 ArcticClaw 300

Times three.

Was dressed and ready an hour before my start so hiked up to the start, and then back. This (track) is my last trip up to the actual start.
10 AM

Orienteering race 1:04:28 intensity: (1 @1) + (11 @2) + (8:52 @3) + (32:26 @4) + (22:58 @5) **** 4.49 km (14:21 / km) +156m 12:14 / km
ahr:144 max:169 spiked:6/9c shoes: 2017 Inov8 ArcticClaw 300

Troll Cup Brown Y2, 3.4 km, 175m climb

Route Gadget

1-north around hill, swinging a bit too wide because I missed the saddle but corrected okay. Lost time from extra distance, but counted as a spike.

4-saw all the water bottles but where's the boulder?? Hesitation...

5-thought I headed north from stream junction but ended up farther east? finding an unmapped hill with rock on it before climbing more and getting to the flag. Got feet wet crossing stream, but kept warm enough it didn't matter (and finish fields were SOOOO muddy...)

6-went too far to the right before correcting

The rest was good. Took left trail route out of 8

2nd F65 behind Linda. Candice was 3rd!

Saturday Apr 28, 2018 #

12 PM

Orienteering race 1:05:23 intensity: (22 @1) + (1:17 @2) + (8:39 @3) + (20:43 @4) + (34:22 @5) *** 4.28 km (15:16 / km) +151m 12:59 / km
ahr:146 max:169 spiked:9/10c shoes: Inov8 ORoc280-B 2013-10

Troll Cup day 1, Brown Y course, 1:10000, 5m
3.5 km / 175m climb nominal; course by Phil Bricker
Sunny and low to mid 60s

Route Gadget

1 - Sandy F started a couple minutes ahead of me and I didn't want to go exactly as she had out of start so I jogged up the trail a bit before heading east; it was flatter there anyway. My plan was to hit the rocky spur and find the long cliffline. I seemed to cross more wet areas than were mapped so I hesitated some but kept on my way and found the l o n g cliff and the reentrant at the end (flag was just over the top of the rise from the direction I approached). Maybe lost a bit of time hesitating (but not the 2+ AP says).

2 - straight on the line to the third trail, hitting it just E of the bend, then down it past the light green. Saw Sandy a bit ahead of me

3 - tried to take a different to her toward 3 but kept drifting toward the trail (where I wanted to go anyway, and where I was able to jog past Sandy). Took off at the bend and angled uphill slightly, crossing the stream before the control just above the cliffs.

4 - S L O G to a pretty obvious reentrant that had the cliff. No mistakes, just slow

5 - didn't like the looks of the rocks in the reentrant so angled SW a bit so that I wasn't going straight up another steep climb. Went toward the non rocky part of the cliffline and found somewhere to gently descend then turned into the wide reentrant and headed for the first bouldery thing I saw. No mistakes, just a slow climber. Between these two legs we climbed 80m in about 400m straight line...ugh.

6 - more north than northeast to cut out some of the climb and hit the trail near green swamp so attacked from there, knowing I was looking for a cliff near the water/marsh

7 - exited north and stayed on the east side of marshy area, not seeing the trail (on the map) where it went under the line. Looped around the uncrossable marsh and had some really nice open woods to run through to the stream, crossed the stream, and contoured to the dot knoll, where I could see someone drinking water, from some distance away

8 - out to the building and the road (along which we were parked) then turned left and cut in near the pavilion to run across the field. Passed Allmuth here (whose following I had to deal with at the Oct 2008 meet) and continued along the narrow hill to the control.

9 - skirted around the N end of the marsh and saw a cliff, with what looked to be a flag but as I got closer it was an old metal trim course marker, so I didn't get closer to check it out. If I had I might have noticed the cliff above it but all I saw was a large log and no cliff, so I climbed to the trail and searched farther south just a bit before heading back toward the trail junctions, then found it. Must have been hidden from my view by the log. About 3 minutes lost here, my big mistake.

I'm a good 12 minutes behind Linda K in F65. Was surprised to see Janet F and Mary Jo both MPed (Janet punched the wrong cliff at 6, MJ the wrong one at 9).

Chase start tomorrow puts me at 5 minutes behind the next faster Brown Y runner, and 4 minutes ahead of my follower, so I get to start without too much pressure. Karen M smoked the course in about 46 minutes; I'll start 6th, 18 minutes after Karen.

Friday Apr 27, 2018 #

Yoga 50:00 [2]

At the library (earlier class, so we could hit the road after lunch). Upper body...including some chaturangas and plenty of planks and down dogs. Wrist and shoulder not as sore as I would expect.

Thursday Apr 26, 2018 #

3 PM

Running (dirt) 1:07:14 intensity: (1 @0) + (13 @1) + (2:22 @2) + (16:52 @3) + (45:50 @4) + (1:56 @5) * 6.86 km (9:48 / km) +106m 9:06 / km
ahr:134 max:157 shoes: Sauc TriumphISO-silver/gr/blue

Jogging with some walking at Jacobsburg State Park. Went on few more trails I hadn't visited before (always fun). Most trails were fairly wide and smooth but a few were narrower with some roots and rocks exposed. Gorgeous spring day, sunny and low to mid 60s.

I managed to catch a toe and the farthest point from the car (highest point on the route, about 20 minutes in). No damage to me but when I was almost back to the car I noticed I no longer had my water bottle. Again!! Argh. Good thing I have a backup for this weekend. We may return next week to look for it.

Tuesday Apr 24, 2018 #

12 PM

Walking 36:10 [3] 3.62 km (9:59 / km) +20m 9:43 / km
shoes: Sauc TriumphISO-silver/gr/blue

West Hopewell to the Curly Horse development, taking a different route than I've done before.
5 PM

Yoga (Vinyasa) 50:00 [2]

Mercy threw some really hard stuff at us today, like half moon, and the one you do where you start in a deep lunge then try to rest your forearms on the floor. I couldn't get there but another class member could (maybe more than one...I couldn't see Trish).

Monday Apr 23, 2018 #

Yoga 50:00 [1]

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