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Attackpoint - performance and training tools for orienteering athletes

Training Log: JanetT

In the last 7 days:

activity # timemileskm+mload
  Orienteering4 4:26:18 12.61(21:07) 20.29(13:07) 17929 /38c76%734.3
  Walking7 3:03:37 4.98 8.01 25375.1
  Total10 7:29:55 17.59 28.31 20329 /38c76%1109.4
  [1-5]10 7:15:08
averages - sleep:7

Sunday Jul 15 #

(rest day)

Yesterday was a travel day...stayed up as long as we could; in bed by 9:30 (3:30am body time). Woke up at 4:30 today.

We were up at 5:00 as Glen had signed up for a 15K trail race northwest of Allentown...thunderstorms/rain started (here at home) around 9:00 but race began at 7:30 so I hope they weren't too affected by them. Guess I'll find out soon, when he gets home.

Friday Jul 13 #

8 AM

Walking 9:35 [2] 0.76 km (12:41 / km) +10m 11:54 / km

To arena. Gonna be another warm day; 23 already at 8:30a.

Didn't have WiFi so couldn't check email, but we wandered down to behind the podium was and found Maricel O and bbrooke and Rich Gaylord and established a spot for ourselves. Glen was earlier starter today (A final) so I used the intervening time to finish getting myself ready, using the facilities, and taking a warmup map to check features and woods on the way to the start.

10 AM

Orienteering 1:15:24 intensity: (4 @0) + (23 @1) + (9:57 @2) + (44:27 @3) + (19:33 @4) + (1:00 @5) *** 5.76 km (13:05 / km) +57m 12:28 / km
ahr:129 max:163 spiked:9/13c shoes: Inov8 ORoc280-B 2013-10

7 minutes of errors more or less. Would have been ecstatic with 65 minutes, pleased with wasn't to be. 6 and 11

W65 B long final, 4.7 km, 65m climb. At Gribskov, on the west side of Esrum Sø (lake) from Fredensborg Palace and grounds, which we visited again after the race.

FInished 38 / 76 in B final.

Good to 1, a bit off to 2 (hit a stream between two flags (one mine) and checked the other one first). Long leg to 3 but I executed pretty well and relocated from a clearing just W of control. 4 and 5 were relatively short legs and I did okay.

To 6 I intended to hit the two hills and head S down the spur but lost confidence (and pace count) so bobbled a bit before relocating off a clearing with a flag that I was able to identify (and should have done so first time I went by even tho it was a bit off to the side).

Marshy areas on the straight line to 7 looked nettle-y so I headed S to big trail (and water stops before heading in on a ride to control behind a large downed log (in the US we would have mapped the large rootstock rather than the small reentrant it formed here).

Good to 8, around the marsh to 9; long leg to 10 but did okay. Lost time to 11 because I couldn't figure out rides and med. green (and I was tired) but I found it from the clearing to the east. Pretty straight through light green to 12 among the rides and ants in the trail(!) then on to the last control and done.

Our first (hopefully not last) WMOC is in the books! Biggest surprise to me was making the A final in the sprint of all things.
1 PM

Walking 10:06 intensity: (1 @0) + (1:15 @1) + (38 @2) + (3:25 @3) + (3:57 @4) + (50 @5) 0.69 km (14:36 / km)
ahr:132 max:156 shoes: Inov8 ORoc280-B 2013-10

Back to car.

Thursday Jul 12 #

1 PM

Walking 1:00:00 [2]

Around the grounds of Fredensborg Palace (home of the Queen, who probably was not in residence). We'd read in a guidebook about a garden with sculptures forming a circular pattern and roamed the wooded grounds looking for them...found them (in the private gardens which are only open to visitors for about 6 weeks in the summer) when it was time to move on, so maybe we'll head back tomorrow after the Long. Then off to the Grib Skov model area.

(Maps outside the gates showed where they were but we only looked at one, not the one with better information.)

3 PM

Orienteering 57:39 intensity: (3:12 @0) + (33:52 @1) + (19:19 @2) + (1:16 @3) *** 3.48 km (16:35 / km) +25m 16:01 / km
ahr:98 max:122 shoes: Inov8 ORoc280-B 2013-10

Checked out most of the control locations on the model map, in score-O format:

92 (not quite in the correct spot)-140-78-132-125-97-161-75-146-135-171-128 (skipped 81 in NW, 39 and 138 in middle of the area, and 47 and 193 in the white woods).

Water features, as before, are dry. White woods with vertical lines, at least in this part of the forest, are junky underfoot; and even some areas without the vertical lines--which had been logged.

Wednesday Jul 11 #


Live (unofficial) results have me in 46th place. I think I'm safe in saying I'll be in the B final in the Long on Friday.
9 AM

Walking 25:00 [2] 1.75 km (14:17 / km)
shoes: Sauc TriumphISO-silver/gr/blue

Parking to arena

1 PM

Orienteering race 48:27 intensity: (7 @0) + (12 @1) + (4:06 @2) + (23:57 @3) + (17:47 @4) + (2:18 @5) **** 3.89 km (12:26 / km) +38m 11:52 / km
ahr:133 max:168 spiked:9/13c shoes: Inov8 ORoc280-B 2013-10

Middle distance final at Tisvilde Hegn. Cool early in the day but it warmed up by the time I was starting (1:13). SL 3.1km/55m climb (W65B)

Started great to 1. But then didn't do well on compass to 2 (considered large trail but it was 75 m away...famous last words). I proceeded to miss it, found another control 2 digits off from mine on a depression...or was it the dot knoll nearby. (Turns out it was thr depression, but not where I thought I was.)

Bailed to th get big trail and found a solid attackpoint and found it, but 4:30 minutes lost already.

Okay 3-4-5; got too far right to 6 but corrected when I saw lots of people there, including a couple women I'd been seeing. Went "their way" towards 7 and fortunately found it...otherwise it was a long way to relocate.

Okay to 8 after I made it to the trail. Saw another control on way to 9 but corrected the right way. 10 easy shot just E of N to distinct reentrant.

To 11, out to trail then try to figure out where th blue dashed lines were among all the mapped downed trees. (Due to hardly any rain recently, most water features were pretty dry. They were either subtle erosion areas or greener vegetation where blue was on the map.) found one, went in about right distance but no flag; corrected left and found other woman again who was headed my way, and then ditch/"water course")...yay.

Then it was just slog up the hill through the beautiful open beech forest to a ditch, and more up to the subtle reeentrant which was the last control. We got to fly down a hill today and into the finish chute and I was able to run the whole way without walking.

But not a good result. Splits printout suggests a total of 8 minutes of errors which would have put me closer to 40 minutes. Top time was ~32. Added: I think I placed about 47th today.

A lot of people had trouble today in the smaller area with lots of controls. I did well on some legs, not so much on others. Happy that Glen had a pretty clean run, anyway.

Walking 22:05 intensity: (9:56 @0) + (12:09 @3) 1.56 km (14:09 / km)
ahr:56 max:73 shoes: Sauc TriumphISO-silver/gr/blue

Back to the car.

Tuesday Jul 10 #


Watch not talking to Garmin Connect at the moment, so will download later, but suffice it to say I am solidly in the middle of the B final tomorrow in the middle. One very botched control where I took twice the time I should have (5:46 lost per the splits) and another where splits show I lost 40 sec. Even without mistakes I would have needed another 3:30-plus to make the A. Miriam Rosen whom I spoke to yesterday *just* missed A.

I start at 1:13pm, almost three hours after Glen (10:33). That's a lot of waiting around.

9 AM

Walking 25:00 [3] 1.5 km (16:40 / km) +15m 15:53 / km
shoes: Inov8 ORoc280-B 2013-10

From parkering :-) to arena. I forgot to start my watch until where we picked up model maps, so I took Glen's time and distance.

11 AM

Orienteering warm up/down 29:09 intensity: (12:07 @1) + (15:38 @2) + (1:24 @3) 2.14 km (13:37 / km)
ahr:103 max:120 shoes: Inov8 ORoc280-B 2013-10

Arena to start, by way of 4 model controls. Warm and dusty, and tons of folks to kick up dust on the trail leading out of the arena; a few showers tonight won't be enough to make much difference (and I'm hoping we'd have no rain tomorrow, as I get to hang around a long time before starting).

Orienteering race 55:39 intensity: (1:02 @2) + (14:54 @3) + (34:40 @4) + (5:03 @5) *** 5.02 km (11:05 / km) +59m 10:28 / km
ahr:140 max:170 spiked:11/12c slept:7.0 shoes: Inov8 ORoc280-B 2013-10

Forest Qualifier at Tisvilde Hegn, west end of the forest from where we did the model yesterday. Temps again in the 70s and sunny. I was in heat 4 and started just before noon. 1:7500 map, 2.5m contours; 4.3 km, 65m climb SL.

Short leg to control 1, easy, then a long leg to 2, (edited: swinging left to run trails part of the way) passing through evergreen plantation areas (with tons of rides) that I would revisit later in the course.

Did fine on the next few, then missed a trail heading to 6 (edit: intermediate one I took is mapped as intermittent trail over brown which I didn't read on the map as a trail but was actually a trail/ditch) but figured it out when I reached the main trail. Then I made the grievous error of not having a solid attackpoint and missed my control by a lot, taking twice the time on that leg that I should have....grrr. Safe routes the rest of the way in, going around N on the trail on the long leg from 7-8 (I think; no maps until tomorrow after the final) rather than straight through potentially junky woods. (Edit: SW to the larger trail may have been more direct and faster but with more time in the woods.)

Good on the rest; was tired at the finish and had to walk part of the 175m run-in.

Ended up 30th in my heat, but even without the error wouldn't have made the cutoff for the A final, so it's off to B I go tomorrow. Kinda wish I was in C just because they go out about 2 hours earlier.


2 PM

Walking 31:51 intensity: (1:27 @0) + (19:03 @1) + (11:21 @2) 1.75 km (18:10 / km)
ahr:99 max:117 shoes: Inov8 ORoc280-B 2013-10

Back to parkering.

We headed out to the sound (head of the fjord, though it's not a steep sided one like those in Norway), and visited a lighthouse (and Knud Rasmussen's house). Then we headed south and drove through Fredericksund, but didn't find a place to eat as the restaurant we wanted (practically empty) had a bunch of reservations (and we didn't). We thought maybe a bus was headed there with orienteers....

We looked at the map and picked out the town of Slangerup along our route to try. Drove by a couple of burger places, but since we just had those last night, we wanted something different, so we had Thai at the Bangkok Restaurant there. Good, and just enough without being too much food.

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