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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Jan 18:

activity # timemileskm+mload
  Orienteering2 1:52:28 5.26(21:23) 8.47(13:17) 16519 /22c86%430.8
  Yoga2 1:40:00100.0
  Walking3 1:13:15 4.29(17:04) 6.91(10:36) 28174.6
  Running (dirt)1 6:53 0.48(14:18) 0.77(8:53)25.0
  Total6 4:52:36 10.03 16.15 19319 /22c86%730.4
  [1-5]6 4:52:30

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Saturday Jan 18 #

10 AM

Walking warm up/down 8:26 intensity: (2 @0) + (40 @1) + (4:03 @2) + (3:22 @3) + (3 @4) + (16 @5) 0.61 km (13:50 / km) +15m 12:18 / km
ahr:116 max:172 shoes: 2017 Inov8 ArcticClaw 300

To start, including a stop at bathrooms.

Orienteering race (Brown Classic) 1:11:28 intensity: (59 @1) + (4:12 @2) + (19:19 @3) + (38:53 @4) + (8:05 @5) *** 5.0 km (14:17 / km) +116m 12:48 / km
ahr:139 max:184 spiked:10/12c shoes: 2017 Inov8 ArcticClaw 300

GNC classic Day 1, Brown X course (F-18, F55-69, M65-79) at Camp Rutledge, Hard Labor Creek SP. 4.1 km, 115m climb, 1:10000 map, 2.5m contours.

Cooler today, about 43-45, cloudy, with showers holding off until well after many finished.

Off a little on final approach to 1, but my bigger booboo was on #10, about a 6:30 minute error--ugh. Nice run down a spur but then misjudged where I was after crossing the stream and went too far S. When I crossed the trail after the stream I should have stopped; in my head I made some vague black marks (that I now see are cliffs) near where I *thought* I was be the trail. Enjoyed the course and woods otherwise, though I spent more time in light geeen than yesterday.

Friday Jan 17 #

11 AM

Running (dirt) warm up/down 6:53 intensity: (4 @0) + (20 @1) + (6 @2) + (1:04 @3) + (5:19 @4) 0.77 km (8:53 / km)
ahr:135 max:149 shoes: 2019 VJ Falcon 6.5 scot

GNC at Bert Adams Scout Reservation. Jog to start

Orienteering race (Brown Middle) 41:00 intensity: (4 @2) + (6:34 @3) + (24:07 @4) + (10:15 @5) *** 3.46 km (11:50 / km) +50m 11:03 / km
ahr:147 max:181 spiked:9/10c shoes: 2019 VJ Falcon 6.5 scot

Early starter for the Middle at Bert Adams. Car thermometer said 52 when we started, 55 when we left a few hours later, and breeze blew some clouds away, so a pretty nice day.

Brown was 3.1 km, 95m climb, 1:10000 map, 5m contours

No problems with any of them, maybe a few less-than-direct routes, but safer, perhaps. I was a bit left of the line to 2 and didn't really see the rootstock attackpoint but corrected when I saw the flag to my right.

Woods were mostly open where mapped as white, with thicker sapling stands for light and medium green. It was a good idea to look at the practice map to see how the gullies were mapped.

1st in F65 (of 3). Mary Jones and Linda Kohn had faster times, along with maybe 1/2 dozen of the older men. Glen ran Green.

I used the inhaler about an hour before my start and while I still coughed some it didn't seem too bad.

Wednesday Jan 15 #

11 AM

Walking 24:00 intensity: (42 @1) + (7:18 @2) + (15:53 @3) + (7 @4) 2.44 km (9:49 / km)
ahr:121 max:138

Neighborhood walk. First time under 10min/km (even if just...) in quite awhile.

Tuesday Jan 14 #

Yoga (Vinyasa) 50:00 [1]
(sick)

Some abs near the end, which I may feel tomorrow esp lower abs.

Still coughing occasionally. Slow improvement? If I can make it through orienteering this weekend without too much trouble breathing I'll stop using the 'sick' indicator.

Monday Jan 13 #

Yoga 50:00 [1]
(sick)

Shoulders

Sunday Jan 12 #

2 PM

Walking 40:49 intensity: (1:28 @1) + (28:46 @2) + (10:35 @3) 3.85 km (10:36 / km) +13m 10:26 / km
ahr:114 max:131 (sick)

Neighborhood, temp between 60 and 57F.

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