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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Aug 17:

activity # timemileskm+mload
  Yoga3 2:30:00150.0
  Biking2 1:52:50 19.12(5:54) 30.77(3:40) 104299.8
  Orienteering2 1:16:06 3.23(23:31) 5.21(14:37) 13311 /24c45%201.6
  Walking1 22:56 0.64(36:07) 1.02(22:26) 4260.7
  Total8 6:01:52 22.99 37.0 27911 /24c45%712.2
  [1-5]8 6:00:52

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Saturday Aug 17 #

11 AM

Biking 1:05:01 intensity: (10 @0) + (4:01 @1) + (16:30 @2) + (38:21 @3) + (5:59 @4) 16.85 km (3:51 / km) +79m 3:46 / km
ahr:123 max:143 shoes: Trek DS 3 hybrid

Saucon Rail Trail, from Living Memorial Park near the south terminus to Bingen Road just past Reading Drive parking, and back.

I wore a heart rate strap, so those readings should be better than usual.

Took narrow path through woods on the way back; I think it's a walking loop (gravel, slightly coarser than what's on the rail trail) but it didn't say no bicycles so I went. One dog-walker who had her dog under control (as did all the others I encountered, but I encountered mostly other bikers).

And a very large fungus growing by a large tree. Glen said he saw some of these at Green Lane too.

20190817_125904

Friday Aug 16 #

10 AM

Yoga (somatic) 50:00 [1]

4 PM

Biking 47:49 intensity: (50 @0) + (1:37 @1) + (16:16 @2) + (26:44 @3) + (2:22 @4) 13.92 km (3:26 / km) +25m 3:24 / km
ahr:120 max:144 shoes: Trek DS 3 hybrid

Neighborhoods, including across 309. Stopped my watch on the first crossing (because it was a long wait*) but didn't need to on the way back.

* Traffic lights at Lanark Rd and Center Valley Parkway create convenient gaps (if you're patient) at the crossing point about midway. A light will remain at Lanark, but sometime in the future they want to reconstruct the 309/Center Valley Parkway intersection into some kind of interchange due to all the accidents that have happened there (at least two or three fatals in the short time we've lived here).

Tuesday Aug 13 #

Yoga (Vinyasa) 50:00 [1]

Monday Aug 12 #

Yoga 50:00 [1]

Yoga!
Focus was on chest opening

Sunday Aug 11 #

10 AM

Orienteering race 43:43 intensity: (1:01 @1) + (13:25 @2) + (23:01 @3) + (6:00 @4) + (16 @5) *** 3.26 km (13:24 / km) +87m 11:50 / km
ahr:124 max:159 spiked:11/12c shoes: Inov8 ORoc280-B 2013-10

Sam Kolins' Sprint Festival at Nolde Forest near Reading. There were plenty of offerings incliding two middles, a sprint, a head-to-head sprint, and a white course. In addition he had set up a Choose-O which was a variation on Trail O but where you could visit the control area, and decide whether / which flag was hung in the proper place. Some control sites had no flag at all, some had one or two or three flags to choose among. 9 of the 12 sites had "correct" flags to choose and three either had no flag or not-precisely-placed flags.

I did the shorter of the two Middles first (the 20 km bike ride yesterday took a lot out of me so I didn't want a 4.5 km longer middle). 2.5km, 100m climb, 1:5000 map

All fine except for #11 where I should have run trails to the solid junction east of the control. Instead I tried to cut through the woods to the trail it was near but missed it completely and had to relocate from the trail above (at the water tower). Fun nonetheless.

11 AM

Orienteering race 32:23 intensity: (3:18 @1) + (16:03 @2) + (8:25 @3) + (4:22 @4) + (15 @5) *** 1.95 km (16:39 / km) +47m 14:52 / km
ahr:117 max:157 12c shoes: Inov8 ORoc280-B 2013-10

Then the Choose O, 1.7 km, 60 m climb, 1:4000 map

This was a "navigate to the circle" and decide which flag (if any) matched the location and control description. Did well except at the confusing cliffs, where I second-guessed after I punched, but couldn't un-punch so took the penalty for an incorrect punch. Official time was 35:56 (with a 3:33 min penalty per miss, arbitrarily selected by Sam).

Also fun. ;-) Thanks, Sam!!

2 PM

Walking 22:56 intensity: (15 @1) + (8:30 @2) + (13:20 @3) + (46 @4) + (5 @5) 1.02 km (22:26 / km) +42m 18:38 / km
ahr:120 max:154 shoes: Inov8 ORoc280-B 2013-10

I picked up 5 control flags and stands from the Choose O

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