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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Nov 16:

activity # timemileskm+mload
  Orienteering1 1:45:01 4.25(24:43) 6.84(15:21) 21412 /14c85%259.3
  Yoga2 1:40:00100.0
  Biking1 58:51 6.55(8:59) 10.54(5:35) 47246.8
  Walking1 41:20 2.4(17:12) 3.87(10:41)48.4
  Total5 5:05:12 13.2 21.24 26112 /14c85%654.5
  [1-5]5 5:04:39

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Friday Nov 15 #

Yoga 50:00 [1]

Core
3 PM

Walking (neighborhood) 41:20 intensity: (34:18 @1) + (7:02 @2) 3.87 km (10:41 / km)
ahr:99 max:107

Cool day, 47F with a slight westerly breeze. Dressed well for it.

Monday Nov 11 #

12 PM

Yoga 50:00 [1]

3 PM

Biking 58:51 intensity: (12 @0) + (2:19 @1) + (1:14 @2) + (5:25 @3) + (22:42 @4) + (26:59 @5) 10.54 km (5:35 / km) +47m 5:28 / km
ahr:147 max:183 shoes: Trek DS 3 hybrid

Trails at Jacobsburg SP. Temps in upper 50s felt colder when you went faster, so I tried to spend more time on MTB trails near Sober's Run to keep warm. A few degrees cooler and I'll need more layers!

Had to stop and walk up the steeper hills.

Forgot to mention: watch strap was loose to start (I tightened it partway) so HR max is probably bogus...I don't think it gets that high!


Sunday Nov 10 #

Note

RouteGadget for Mountain Lakes

10 AM

Orienteering (Green) 1:45:01 intensity: (21 @0) + (2:28 @1) + (55:27 @2) + (41:28 @3) + (4:51 @4) + (26 @5) *** 6.84 km (15:21 / km) +214m 13:16 / km
ahr:119 max:161 spiked:12/14c shoes: 2017 Inov8 ArcticClaw 300

Non-chase Green B course at Mountain Lakes set by HVO's Niels Lyng-Olsen (spelling corrected), 5.6 km, 190m climb. I took it easy, partly because it's longer and steeper than I normally do, and partly because I'm still somewhat stuffed up from a cold this past week. Legs felt heavy near the end. I didn't feel like running at all except on bigger trails and roads (and I was rarely on smaller trails for more than a few steps). Slightly warmer than yesterday; low to mid 40s and overcast.

I couldn't/didn't want to run much to the first control between rocks and downed trees, but just tried to keep a steady pace near the line. No problem with #1 and 2, then on my way to 3 decided to stay between the two road/trail route choices, so again, the footing wasn't always easy. Got higher than I intended in the stone wall area so ended up approaching it from above instead of below as planned.

Mostly straight to 6 but some of the terrain didn't look as distinct as mapped; a bit hesitant near the control.

Hardly saw anyone out there (someone near #1 and 6, and then again in the diamond forking section 7-8-9-10-11), which was a function of not doing the chase. ;-) So I got to navigate almost completely on my own.

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