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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Oct 3:

activity # timemileskm+mload
  Walking7 4:05:18 15.05(16:18) 24.22(10:08) 161482.7
  Orienteering3 3:48:55 8.51(26:55) 13.69(16:43) 26026 /33c78%571.4
  Yoga1 1:00:00120.0
  Biking1 57:17 9.04(6:20) 14.54(3:56) 123134.8
  Total12 9:51:30 32.59 52.45 54426 /33c78%1308.8
  [1-5]12 9:48:48

» now

Saturday Oct 3 #

4 PM

Walking 47:55 intensity: (1:15 @0) + (4:09 @1) + (29:12 @2) + (11:50 @3) + (1:29 @4) 4.91 km (9:46 / km) +43m 9:21 / km
ahr:112 max:150 shoes: Altra Torin Plush-silv

Started watch late, so track doesn't show from home to intersection where I actually started the watch; calculated at .44 km and 4:18. About 62 and sunny; I wore long sleeves and felt plenty warm in the sun but just right in the shade, of which there was a lot in the uphill loop.

5 PM

Walking 13:01 intensity: (19 @1) + (12:29 @2) + (13 @3) 1.17 km (11:05 / km)
ahr:108 max:121 shoes: Altra Torin Plush-silv

Cool down walk plus more distance

Friday Oct 2 #

11 AM

Walking 31:51 intensity: (23 @0) + (15:15 @1) + (16:08 @2) + (5 @3) 3.32 km (9:36 / km)
ahr:102 max:125 shoes: Altra Torin Plush-silv

To the park, around the loop, and back. Just over 2 miles.

62, breezy and sunny.
3 PM

Walking 1:07:00 intensity: (1 @0) + (5:45 @1) + (53:47 @2) + (6:31 @3) + (56 @4) 6.86 km (9:46 / km) +39m 9:30 / km
ahr:111 max:144 shoes: Altra Torin Plush-silv

Decided I didn't want to bike on roads, so I walked around the block. Mid 60s, still sunny and breezy.

Thursday Oct 1 #

10 AM


We signed up for the D&L Trail Challenge to support the D&L rail trail which we sometimes bike on. I'm signed up for the walk challenge, 52.4 miles in the month of October. Between my regular walks, orienteering, and hiking, I did at least that in September, even with biking days thrown in.

I have 5.021 miles to count for today. :-)
11 AM

Walking warm up/down 14:05 intensity: (3:28 @1) + (4:48 @2) + (5:45 @3) + (4 @4) 0.97 km (14:35 / km) +79m 10:20 / km
ahr:114 max:136 shoes: Inov8 ORoc280-B 2013-10

To start of Shickshinny courses, 1:10000 KP map by GregA, 5m contours

Mid 60s and sunny...another gorgeous day in the Poconos.

12 PM

Orienteering 1:33:32 intensity: (3 @0) + (11:42 @1) + (50:35 @2) + (24:09 @3) + (6:43 @4) + (20 @5) *** 5.05 km (18:31 / km) +97m 16:54 / km
ahr:114 max:156 spiked:11/13c shoes: Inov8 ORoc280-B 2013-10

Shickshinny2 Adv1 course, 4.3km nominal. Started from the top of the hill east of the powerline break, on the northern big ridge in this area.

I had planned to use UsynligO along with the map but realized about halfway through the drive up that my phone was sitting on the end table in the living room.... So I had to be sure where I was and actually find the circled features before taking a split. ;-) (or relocate the regular way)

The woods were just as nice as they've been before (except for one place with greenbriar, but you can stomp it down as you go), and I enjoyed this course which took me a few places I've been before (around #9, for which I'm glad, because I keep getting mixed up there) and a number of areas I hadn't visited yet (11-12). To get from 11-12 you have to get past a very long, high cliff or a very loose-rocky spur...I climbed up the reentrant around the spur to get to the less scary other side.

En route to the last control I saw a couple-foot-high stone wall along the trail (probably old access road), very well made. And a neat looking spider whose web I had to move to get past it on the trail. (The one I saw had a yellow back, not orange, so probably a male, considering the photos at the link. This spider is also called a Halloween spider. ;-)

Not sure about the depression at the last control, though I saw a likely candidate; and I didn't actually reach the trail junction for the finish, but I was close.

1 PM

Orienteering 25:16 intensity: (1:27 @1) + (14:06 @2) + (9:05 @3) + (38 @4) *** 1.42 km (17:51 / km) +51m 15:06 / km
ahr:115 max:149 spiked:4/5c shoes: Inov8 ORoc280-B 2013-10

Since I had time before the two hours agreed on, I headed out on the Bonus map (1:7500 blowup of the detailed area along the road to the active quarry which is off the east edge of the map), starting at the mapped finish (same as the Adv1 course) and working backwards...9-8-7-6, then decided I didn't want to descend and climb to the next ridge to go for 5 but instead tried to find #2. I think I got far enough down the ridge but not sure I ever saw it. It wasn't far from the main trail/road, though, so I dropped to the road and headed back to the car.

2 PM

Walking 9:22 intensity: (10 @1) + (5:09 @2) + (4:03 @3) 0.64 km (14:33 / km)
ahr:118 max:125 shoes: Inov8 ORoc280-B 2013-10

From the Bonus course start triangle back to the car.

Wednesday Sep 30 #

2 PM

Walking 1:02:04 intensity: (11:06 @1) + (49:00 @2) + (1:47 @3) + (11 @4) 6.36 km (9:46 / km)
ahr:107 max:137

Lehigh Parkway main trails from Bogert's bridge, while Glen ran some of the bike trails. My loop was *almost* 4 miles...maybe next time I'll walk across the covered bridge and back. Wasn't sure about the bridge at the north end being crossable, as it had some damage from TS Isaias, but it's passable to pedestrians; just no cars as yet. Around 66, light breeze, partly sunny. Nice day.

Not as busy as it could be, but I did notice a large group of people (30-40) at the Police Academy. Then a few minutes later, what sounded like gunshots (celebratory salute? there's an indoor shooting range nearby too).

Tuesday Sep 29 #

Yoga 1:00:00 [2]

A lot of hips...openers and stretches including ways I don't bend anymore. ;-)
(Deanna's ground and nourish practice from 9/14/20).

Monday Sep 28 #


Flu shot today. Left shoulder a bit sore. We'll see how yoga goes tomorrow.
3 PM

Biking (paved/gravel) 57:17 intensity: (48 @0) + (3:15 @1) + (30:00 @2) + (21:26 @3) + (1:48 @4) 14.54 km (3:56 / km) +123m 3:47 / km
ahr:117 max:146 shoes: Trek DS 3 hybrid

Perkiomen Trail at Green Lane, while Glen rode mtb trails. Upper 70s and a bit humid, so I enjoyed the breeze from doing the rail trail rather than working up a sweat on mtb trails. :-)

Sunday Sep 27 #


Interesting to note that public two-seater restrooms were open in Wawa in PA but not NJ. (Wawa is convenience store chain.) They've installed door openers that let you use an arm rather than your hand-after-you've-washed-up. I couldn't find a photo but they're regular D shaped handles with an extension on top for using your arm. My only concern is if someone else is trying to push the door to get in while you have your arm in the handle...
11 AM

Orienteering 1:50:07 intensity: (12 @0) + (5:29 @1) + (35:57 @2) + (53:11 @3) + (15:18 @4) *** 7.22 km (15:15 / km) +112m 14:10 / km
ahr:122 max:148 spiked:11/15c shoes: 2019 VJ Falcon 6.5 scot

Quail Hill in NJ. Not my best outing, but I don't do well in crappy vegetation. :-) Warm (upper 70s) and humid. I think I would have enjoyed this course more in, say, April. ;-) Green course, nominally 5.1 km, 128 m climb; 1:5000 and 2.5m contours.

I didn't have to wait to start, so got my map, started, and flipped it over to see that I needed to head SE to hit a trail. First intro to the crappy vegetation which included downed trees from the August tropical storm. Hit thr trail but had to climb out of it and go around a downed tree that blocked it before reaching the control (also Red's #4; they had the next two legs same as Green). Then I think the scale messed with me to #2 as I couldn't make sense of the fields (shown as rough open with vert. green lines but mowed, in reality) and did some loop-de-lops before I figured out where ai must be and went back. Saw Alan Y heading into it, and he helped me into the next one too, a short leg.

#3-4 (6-7 on Red) was about 750m long cutting across the map and I did fine on the route choice; just bumbled a bit in the green as I neared the control and got into an adjacent reentrant. Used mapped features to 5 (and some not on the map), and #6 was a reentrant in an obvious hill, both in one of the nicer areas on this map.

First part of leg to #7 was fine but then I bobbled around in the rough vegetation and relocated from #8. Then it was an easy return once I found #7. Wide right to #9, bouncing off the trail from the lake; wide left to #10 but missed the fact that 1.5 contours on this map (little hill in some green) wasn't very steep and started climbing the nearby bigger hill before realizing I was going too far left (and saw one of the Suhocki girls coming back that way; I think she was on the Green course because I'd seen at her a few other controls I had). #11-12 I was heading for a road before I realized there was an out of bounds area marked around the buildings there (ranger bldg?). Fine on all the rest, curving out to the road again on 14-15 rather than down and up 5 contours in a reentrant though the climb would have been spread out.

I drank most of the water in my 50oz Camelbak and sweated it back out starting about halfway through the course. :-D

Results should be up later today so I can see if I beat anyone. ;-P

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