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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Mar 23:

activity # timemileskm+mload
  Orienteering3 3:06:51 8.02(23:18) 12.91(14:29) 38627 /30c90%701.5
  Yoga1 50:0050.0
  Hiking1 13:15 0.55(24:06) 0.88(14:58) 5424.3
  Walking1 5:37 0.12(45:53) 0.2(28:31) 26.5
  Total5 4:15:43 8.69 13.99 44227 /30c90%782.3
  [1-5]5 4:13:57

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Saturday Mar 23 #

10 AM

Hiking warm up/down 13:15 intensity: (4:53 @1) + (5:41 @2) + (2:41 @3) 0.55 mi (24:06 / mi) +54m 18:27 / mi
ahr:107 max:133 shoes: 2017 Inov8 ArcticClaw 300

To start. Sunny and chilly...upper 30's.

Scenic route that took us under huge cliffs E of the main lodge (Glen and I had hiked some of this trail when we were here in 2015).

Orienteering race 1:01:31 intensity: (17 @1) + (1:53 @2) + (10:19 @3) + (32:23 @4) + (16:39 @5) *** 3.91 km (15:44 / km) +172m 12:53 / km
ahr:144 max:183 spiked:10/10c shoes: 2017 Inov8 ArcticClaw 300

Flying Pig XXIII, day one of 2018 Masters Nationals (two-day classic). Sunny, and low to mid 40s, feeling colder in the shaded valleys.

Brown A, F65 (shorter course than for F55-60), 3.3 km, 175m climb nominal; 1:7500 / 5m. Raven Bridge map at Carter Caves State Park.

No issues finding the controls. A couple of route choices that could have been better and faster (stay on trail longer to 1; contour around spur to 4 instead of climbing almost to the top of the hlll), but I was happy with the rest. 7th or 8th on Brown A (M-Brown open had some faster men running down a course; and the fast folks on M70 and M75).

EDIT: I think some of the heart rate data is bogus. Maybe I'll wear a chest strap tomorrow and see if there's much difference. (Garmin 235 with wrist-HR detection)

EDIT 2: Splits show my conservative route to 7 was slower than some. I was getting tired...

Friday Mar 22 #

Note

Glen posted about terrain and weather. Great temp for running!
3 PM

Orienteering race 42:25 intensity: (11 @1) + (23 @2) + (8:26 @3) + (22:45 @4) + (10:40 @5) *** 3.51 km (12:05 / km) +61m 11:07 / km
ahr:144 max:175 spiked:7/9c shoes: Inov8 ORoc280-B 2013-10

Middle Brown A at Camp McKee at the Flying Pig / 2018 Masters Champs
2.8 km, 130m climb (1:10000/5m map).

Uncertain in the circle at 1 (~1 min?) and misread control description at 8 (1:30) but otherwise found them well. Some I think were yellowish level, but I think courses were restrained by the terrain around the camp.

5th on Brown A, maybe? (behind 4 M75s and an M70).

Wednesday Mar 20 #

3 PM

Walking 5:37 intensity: (1:44 @0) + (2:09 @1) + (49 @2) + (55 @3) 0.12 mi (45:53 / mi) +2m 43:21 / mi
ahr:96 max:131

Monday Mar 18 #

Yoga 50:00 [1]

Sunday Mar 17 #

10 AM

Note

Temp was around 36 and breezy at the start, perhaps rising to close to 40. Big props to the course setter and those volunteering at the registration table and start table.
11 AM

Orienteering race 1:22:55 intensity: (2 @0) + (1:25 @1) + (5:33 @2) + (38:17 @3) + (32:23 @4) + (5:15 @5) *** 5.49 km (15:07 / km) +152m 13:16 / km
ahr:134 max:158 spiked:10/11c shoes: 2017 Inov8 ArcticClaw 300

DVOA St Patricks Day O at Hibernia State Park, aka Running Through the Green. 4.41 km, 153m climb (map is 1:10000, 10ft contours)

Map is almost all some shade of green, and the course setter placed many of the controls on locations that were easy to find but hard to get into through vines and prickers. I especially cursed at number two which was rocky as well as surrounded by thorns and vines and downed trees.

Then I hesitated a bit checking the route to 3 (also Red 10-11). I didn't want to ford a stream so early in the race, and couldn't cross below the dam, so finally headed out toward the road.

I was off line just a bit to #5, but when I knew I'd gone the right distance I corrected from the hill just south. The rest was fine and fun. I just wish the park would let some goats loose to deal with the thorns! :-)

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