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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Oct 20, 2018:

activity # timemileskm+mload
  Orienteering4 2:52:37 7.49(23:03) 12.05(14:19) 23639 /46c84%534.8
  Yoga2 1:35:0095.0
  Walk/Jog3 49:07 0.81 1.3 3111.6
  Running (paved)1 5:35 0.4(13:57) 0.64(8:40) 418.1
  Total7 5:22:19 8.7 14.0 24339 /46c84%759.5
  [1-5]7 5:22:10

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Saturday Oct 20, 2018 #


For what it's worth (regarding pre-sanctioning discussion of having a two stage sprint for the champs), I think two with just a three hour break, in one day, is too tough on the body. I didn't feel ready to go for the second one, but I managed to finish it and not get hurt.

Total time for the two sprints was over 34 minutes, 1.5 times what I probably would have done on a standard single sprint.

Otherwise, it was a fine park for sprinting.
9 AM

Running (paved) warm up/down 5:35 intensity: (6 @1) + (48 @2) + (2:21 @3) + (2:20 @4) 0.64 km (8:40 / km) +4m 8:25 / km
ahr:131 max:142 shoes: 2017 Inov8 ArcticClaw 300

To start

Orienteering race 16:39 intensity: (24 @3) + (14:16 @4) + (1:59 @5) *** 1.82 km (9:10 / km) +4m 9:05 / km
ahr:117 max:161 spiked:9/10c shoes: 2017 Inov8 ArcticClaw 300

Sunny, low 40s. 1.5 km, 20m climb(?), on a 1:5000 map.

Sprint 1 of 2

Forgot to turn watch off at finish (Glen outsprinted me to the punch).

Happy with this one despite the fact that I run like a slug...witness my splits to the last control and finish run in compared to others on my course. ;-) No errors, just continuous flow. Took road around to 8 and cut in a bit early but saw the flag...I just had to get over/past a downed log to punch.

Surprised to find I was in 1st in F65...Janet F turned the wrong way after the second bridge (toward the other Brown course's control) so I got her by a small bit; Linda overran 7.
12 PM

Walk/Jog warm up/down 7:16 intensity: (1:02 @2) + (4:28 @3) + (1:46 @4) 0.77 km (9:25 / km) +3m 9:13 / km
ahr:128 max:142 shoes: 2017 Inov8 ArcticClaw 300

To start 2

Orienteering race 20:49 intensity: (11 @1) + (11 @2) + (5:20 @3) + (7:36 @4) + (7:31 @5) *** 2.08 km (10:02 / km) +4m 9:56 / km
ahr:145 max:171 spiked:12/13c shoes: 2017 Inov8 ArcticClaw 300

Sprint 2, 1.8 km, 30m(?) climb. Sunny and slightly warmer than the earlier one, though the clouds were just starting to roll in from the front, and wind picked up some too.

No errors, though woods/downed trees were pushing me around to #7. Found it okay with assistance from other runners punching (not sure I would have seen it without them, but I *was* headed in the right direction.... Same penultimate and ultimate control...faster splits. Janet had a better run on this one and finished ahead overall, so, silver again. Linda MP'd #7.

10th on Brown A, as for the 1st sprint.

On the drive to Brighton (via Lansing, just to say we visited another state capitol) we had alternating sun, clouds, rain, rain mixed with snow, a short bit of small hail?, etc, etc. Nice dinner with my brother at the Brighton Bar and Grill on Main Street.

Friday Oct 19, 2018 #

2 PM

Walk/Jog warm up/down 4:27 intensity: (34 @2) + (2:24 @3) + (1:29 @4) 0.53 km (8:23 / km)
ahr:129 max:141 shoes: 2017 Inov8 ArcticClaw 300

To start

Orienteering race 39:21 intensity: (18 @1) + (24 @2) + (20:07 @3) + (16:32 @4) + (2:00 @5) 3.46 km (11:22 / km) +30m 10:54 / km
ahr:135 max:154 spiked:10/11c shoes: 2017 Inov8 ArcticClaw 300

Middle Brown A at St Patricks Co Park+ starting and ending in IN but crossing into MI for the first 2 controls. 2.6 km/35m nominal. 1:10000 map, 2.5m contours (I think).

Overcast day turned to light showers as i jogged to the start, which only picked up as I ran. Temp about 50 felt colder with the rain.

Found everything right where I looked for it though i took a less than efficient route 9-10. Tripped and fell (again) heading into 7.... Hit the stream S of 10 in the middle of the steep sides and chose to run around on the right side, where there was a control.

12th overall on the course, almost 8 minutes back of Janet F., but 18 seconds ahead of Linda who said she had trouble on 4 and 6.

Thursday Oct 18, 2018 #



Sun about to set

approaching Detroit airport

Wednesday Oct 17, 2018 #

12 PM


Shoulder PT with more strengthening exercises again today
3 PM

Walk/Jog 37:24 [2] *
shoes: 2015 Altra LP2.0-9 lime

Jog/walk at Whitehall Parkway. Remembered my heart rate strap but forgot my Garmin watch, so no track. Probably only went half Glen's distance anyway. Did a hill interval (yes, just one) at the end...1:50 up, 1:15 down.

60F and breezy.

Tuesday Oct 16, 2018 #

Yoga (Vinyasa) 45:00 [1]

Avoiding down dogs

Plus PT for shoulder, with slightly heavier weights and bands today

Monday Oct 15, 2018 #

Yoga 50:00 [1]

Los of legs and twists. Learned I probably shouldn't do down dogs until I can hold correct form (which my bad shoulder doesn't like). Okay with me.

Sunday Oct 14, 2018 #

11 AM

Orienteering race 1:35:48 intensity: (9 @0) + (5:33 @1) + (42:15 @2) + (36:58 @3) + (10:53 @4) **** 4.7 km (20:23 / km) +198m 16:51 / km
ahr:119 max:145 spiked:8/12c shoes: Inov8 ORoc280-B 2013-10

HVO/DVOA dual meet at Wanaque Ridge near Wanaque, NJ. Paul Bennett set the courses on a very old and vague map (part of the old Ringwood map used once for an A meet before I-287 split it).

Seemed steep and slightly long for a Brown course (nominally 3.2 km, 125m), 1:10000, so I had to do a bit of adjusting ("go a bit farther") after having had 1:7500 maps the previous day.

Did fine on 1 and 2 but then didn't take the optimum route to 3 involving getting close to it on a trail, and missed and wandered for a bit trying to make sense of the hills which weren't mapped as I would expect (ie, I had trouble adjusting to the map), but eventually saw another competitor near the flag. Fine to 4 and 5 but didn't go far enough to 6, checked other large boulders (some not on the map) and eventually relocated from the boulder cluster near the trail above it.

Left 6 hoping to catch the proper trail toward 7 but was off just to the left and realized I was on another trail before arriving at the pipeline cut, and then reattacked. A bit low to 8, but figured out 9 which several of us thought was on rocks elsewhere in the circle than the center. Good execution to the rest, though slowed down by rocky ground.

Not sure where I stand as their results display wasn't working. We'll see soon, I'm sure.

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