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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending May 26, 2018:

activity # timemileskm+mload
  Orienteering5 3:45:40 8.19 13.18 39836 /40c90%719.9
  Hiking1 2:21:45 5.14(27:35) 8.27(17:08) 42120.3
  Yoga2 1:40:00110.0
  Walking1 41:11 2.18(18:54) 3.51(11:44) 12123.6
  Total9 8:28:36 15.51 24.96 45336 /40c90%1073.7
  [1-5]9 7:51:27

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Saturday May 26, 2018 #

12 PM

Orienteering race 1:22:18 intensity: (14 @1) + (5:11 @2) + (20:12 @3) + (42:18 @4) + (14:23 @5) **** 4.55 km (18:04 / km) +181m 15:04 / km
ahr:139 max:166 spiked:12/15c shoes: Inov8 ORoc280-B 2013-10

Middle Brown course at TT event at Westmoreland Sanctuary, in mid-to-upper 80s temps. SL 2.9 km, 160m climb

Started okay but apparently left #2 wrong and wandered the hillside for way too long, finding #3 on the second relocate effort after I saw Kathy Bannister leaving a bunch of rocks much higher on the hillside that I had been looking. Ugh. 14+ min and 530m on a 56m leg. AP says about 12:00 error and I believe it.

Was off to the right to 5 (1:30 lost), then angled to the big trail intending to go up along the rocks / stream but footing there looked thick and I wasn't far from the trail junction so took the trail route. I could see the huge boulder near the target knoll from the trail.

Managed to botch #7 as well, crossing the stream apparently at a different point than I thought (farther right, again) and following the wrong stonewall line, too far, before figuring it out. AP says about 4 minutes lost. After that it was just slow going fighting the heat (I *was* carrying/drinking no Vitalyte but it wasn't enough) I was able to run a few places downhill on trails on the way from 13-14, but everything else was at pretty much a trudge.

Not my day.

Other EMPO members here for the weekend decided to join me for the relay tomorrow, and will let me run the third--shortest--leg. Last year we were the team the "won" (by shortest overall time) the Retro O in Gatineau, Ontario.

Thursday May 24, 2018 #

2 PM

Hiking 2:21:45 intensity: (37:09 @0) + (1:29:03 @1) + (15:24 @2) + (9 @3) ** 5.14 mi (27:35 / mi) +42m 26:54 / mi
ahr:90 max:121 shoes: Sauc TriumphISO-silver/gr/blue

Hiked the Skippack Creek loop trail at Evansburg SO. We had printouts of the O map (screenshot from RouteGadget) as well as the park's trail map. Lovely day, about 80.

Wednesday May 23, 2018 #

11 AM


Eyes dilated for ophthalmology check. Hope I'll be able to read an O map later this afternoon.
6 PM

Orienteering race (Sprint 1) 28:35 [4] *** 2.7 km (10:35 / km) +50m 9:41 / km
spiked:14/14c shoes: Inov8 ORoc280-B 2013-10

WOD Team fundraiser sprint at Schuylkill Environmental Ed Center in Philly, set by Sandy. Sprint 1, SL was 2.3 km; I forgot my Forerunner so estimated the additional distance. Nice, temps in the upper 70s I think.

I wasn't sure about the thickness of the woods so stayed on trails except in the lovely pines near controls 3-6. Had offered to pick up controls and didn't want to get tired doing a second course, so helped with registration (with a few self-caused glitches on folks doing a second course). With lots of volunteers, I only had 4 controls to pick up--the last four on my sprint.
7 PM

Orienteering 7:50 [2]
shoes: Inov8 ORoc280-B 2013-10

Control pickup

Tuesday May 22, 2018 #

Yoga (Vinyasa) 50:00 intensity: (40:00 @1) + (10:00 @2)

Hips and hip openers

Monday May 21, 2018 #

Yoga 50:00 [1]

Mostly stretching to open up the lower abs, hip flexors, and lower core muscles that we worked Friday.

7 PM

Walking 41:11 [3] 2.18 mi (18:54 / mi) +12m 18:34 / mi
shoes: Sauc TriumphISO-silver/gr/blue

Post-prandial stroll, not too fast because dinner hadn't settled yet, but I wanted to enjoy the rest of the 70s weather before it got dark. Saw more neighbors I haven't met yet than ones I have; waved to them all anyway.

Sunday May 20, 2018 #

10 AM

Orienteering race 1:06:32 intensity: (2:19 @1) + (17:38 @2) + (27:24 @3) + (18:59 @4) + (12 @5) *** 4.17 km (15:58 / km) +124m 13:54 / km
ahr:126 max:153 spiked:10/11c shoes: 2017 Inov8 ArcticClaw 300

DVOA local meet at Mt Penn, set by Glen. Brown SL 3.3km, 100m

I started relatively early so I could be back to relieve whoever was at the computer. Bob A had been there and was replaced by Sam K when he finished his blue course, but I learned enough to register the last few folks and handle the computer as people downloaded, learning how to find out how many people were still out (at one point Sandy showed me how to query the start box to find out when people started...don't know that I'll remember how to do that). That gave Sam the opportunity to go on another course. Fortunately no registration glitches to deal with.

Low to mid 70s and slightly humid. Some folks had a short shower later but I was under the pavilion by then.

Overran #5 but caught myself when the trail bent left, and went back for it. SOOOOO much rocky ground underfoot made for slow going especially in the early parts of the course. I enjoyed it a lot. ;-) All the windy bike trails made it faster but also offered the challenge of keeping track of which trail you were on.

Second overall on Brown behind Olga B (5 minutes faster) and NC Tom O at 51 min.
3 PM

Orienteering (control pickup) 40:25 [2] *** 1.75 km (23:03 / km) +43m 20:33 / km
shoes: 2017 Inov8 ArcticClaw 300

Picked up four controls: the first three on the Orange course (from a nearby parking spot), and a water control down the ditch from #3.

Time at the control locations include disassembling the stands and packing pieces into a carry bag.

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