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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Jun 12:

activity # timemileskm+mload
  Hiking1 1:49:30 3.46(31:40) 5.57(19:40)88.6
  Orienteering1 1:17:40 2.86(27:09) 4.6(16:52) 1929 /11c81%249.9
  Biking1 1:04:54 10.52(6:10) 16.93(3:50) 64109.4
  Yoga1 55:0055.0
  Walking1 40:01 2.24(17:53) 3.6(11:07)52.5
  Total5 5:47:05 19.08 30.7 2569 /11c81%555.4
  [1-5]5 5:12:12

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Saturday Jun 12 #

11 AM

Orienteering race 1:17:40 intensity: (4:10 @1) + (15:41 @2) + (23:04 @3) + (28:34 @4) + (6:11 @5) *** 4.6 km (16:52 / km) +192m 13:57 / km
ahr:131 max:166 spiked:9/11c shoes: Inov8 ORoc280-B 2013-10

HVO Westmoreland (Mt Kisko) Brown, 3.8 km (no climb stated, but there was plenty), on a 1:7500 map.

Downhill from the nature center to the start, then a climb to the first control. Down and up to #2, then level to 3, long leg down and up to 4. The rest had fewer major drops/climbs, except for the last control (1.5 contours up from a trail jct) and into the finish (up 4 more).

Of the folks on Brown I was first. All map reading; never needed to pace count, although I did mess up a bearing to #8 and got too high and had to drop down to it. At #7 there was a nice narrow reentrant with a boulder near the top of it (as mapped), but the flag was one reentrant farther west (and I never saw a boulder there). Otherwise just slow and steady; I could jog on the downhill trail sections, and there were a lot of trails to interpret.

Chatted in the parking lot with Karen and Tony M, Dave W and Daniel S, Phil B (a bit) and Steve T, and Nadya P inside the building. On the course I only saw a few people; Betsy H on the way to start; Karen M at my #2; a fellow wearing a blue jacket from 4-8 (he may have been on Red which had the same loop); a young girl [c. teens to 20s] between 9 and 11; and George H at 11; plus a couple of scout groups at trail jcts. When I went to download I was able to tell Betsy that George was close to the finish.

Decided to do Brown today (more technical) and Green tomorrow at Core Cr, which is more park-like and less technical (new map), rather than vice versa.

Friday Jun 11 #


Our neighborhood's garden club had a tour of 6 homeowners' gardens (at 4 stops), in the fine drizzle this morning. Not much distance (1.6mi total), but a lot of standing around (three hours).

Some people have ripped out all the original foundation plants and gotten very creative in their replacement; others have planted on all four sides of their homes. My favorite specimen plant was a serpentine blue atlas cedar.

Felt quite protected in my new Keen waterproof boots (low cut, below ankle), quick drying pants, raincoat, and an umbrella. And the temp was comfortable, in the low-mid 60s.

4 PM

Yoga 55:00 [1]

"Ganesha" practice from Deanna (included some hip openers)

Thursday Jun 10 #

8 PM

Walking 40:01 intensity: (27:56 @1) + (11:41 @2) + (24 @3) 3.6 km (11:07 / km)
ahr:99 max:131

Neighborhood, after dinner.

I visited the grands yesterday into today. We ran around (inside) the house yesterday afternoon probably for a good 20 minutes or so; I know I put a couple thousand extra steps in. The kids were giggling most of the time; the house has lots of extra doorways to hallways or rooms on the first floor, making lots of route options possible. Today we walked around the block.

Nice to get back to weekly visiting, and the younger one (at almost 28 months) is a lot more fun than he was at just over a year when I stopped going over regularly. He's very attached to his pacifier(s), though, so he's hard to understand much of the time.

Tuesday Jun 8 #

12 PM

Biking 1:04:54 intensity: (6:21 @0) + (16:27 @1) + (33:41 @2) + (8:05 @3) + (20 @4) 16.93 km (3:50 / km) +64m 3:46 / km
ahr:104 max:144 shoes: Trek DS 3 hybrid

Well, that was an adventure!!

Another hot day but we wanted to get out, and Glen's weather app said we weren't supposed to get any rain (as previously predicted), so we picked a section of the D&L rail trail north of Allentown, parking at the Cove Rd lot near where Rt 145 crosses the Lehigh River, and heading north towards Slatington. This part of the D&L is almost entirely shaded partly by tall mature trees and partly by the steep bank of the Lehigh itself, often by cliffs of slate or shale alongside the former railbed, so it made for a good place to ride on a hot sunny day. We'd ridden on part of this section before but hadn't gone all the way to Slatington (hereafter S'ton).

There were various things in bloom: some were invasives like multiflora rose, dames rocket, and buttercups; but others native like a mountain laurel hanging onto a cliff, and rubus odoratus (flowering raspberry) with large purple rose-like flowers. We passed one remnant concrete phone booth (used for communication by those working on the railroads or in the vicinity, back in the days of the RR line's existence), and a few remnant poles and signal boxes, a former dam, and a spot near a stone water-tank foundation that a local had decorated with a couple of phantom bikes (rusty old bikes with fake skeletons attached), so a bit more interesting than your typical featureless rail trail.

Not long before we reached S'ton we heard a few rumbles of thunder but the sky was still bright so we kept going. There was a shale/slate restroom building near the former train station (both refurbished and with fancy slate roofs), and a food truck nearby. We'd only had granola bars before heading out so we split a soft pretzel from the food truck, heard more thunder, and decided we'd better head back towards the car. Made one stop so I could photograph the raspberry flowers, but shortly thereafter (about 2.2km from the car) it started raining, and then it poured. It was still warm (86 when we started) so we never got too chilled. (So much for G's weather app. ;-) )

We had talked to one fellow at the S'ton station, who was heading farther south than us; we encountered him, and two other guys on bikes, stopped to wait out the rain under the Rt 145 underpass shortly before the lot where we parked the car. We chatted about bikes and rides while the rain continued to pour down, and when it lightened up some, the other fellows continued on their way to wherever they were headed. Since it was still raining, we moved the car under the underpass so we could change clothes in relatively dry conditions.

At least the conditions were warm enough that we wouldn't get hypothermic, and we weren't riding on a flat open area exposed to lightning (saw some impressive bolts on the drive home, though!). A ride to remember!

Monday Jun 7 #

(rest day)

Too hot

Sunday Jun 6 #

10 AM

Hiking 1:49:30 intensity: (28:32 @0) + (1:14:27 @1) + (5:37 @2) + (42 @3) + (12 @4) 5.57 km (19:40 / km)
ahr:89 max:145 shoes: 2015 Altra LP2.0-9 lime

Hiked the trail around Lake Minsi, including the spur trail out to the spur. :-)

Low 80's but shaded in the woods. Once I reached the eastern parking area there was more sun, but after I crossed below the dam there was shade from trees along the edge.

The trail around the lake was either flat and muddy and rooty, or rocky, or sometimes all three. There were bridges across some of the wider streams, but not all. Slow going. Not another soul on the trail; most other park users were ON the lake (kayaks) or fishing from the edges.

Not as much wildlife as I'd hoped, though I did stumble on an interesting plant I'd never seen before.

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