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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JanetT

In the 7 days ending Jun 24, 2017:

activity # timemileskm+mload
  Orienteering5 7:48:25 20.37(23:00) 32.78(14:17) 43534 /58c58%1709.7
  Walking7 3:29:12 6.12 9.84 290411.9
  Hiking2 54:13 1.47(36:53) 2.37(22:55) 41161.7
  Total13 12:11:50 27.96 44.99 76634 /58c58%2283.2
  [1-5]13 12:11:43
averages - sleep:6.5

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Saturday Jun 24, 2017 #

10 AM

Walking warm up/down (to start) 19:20 intensity: (6 @0) + (3:07 @1) + (7:56 @2) + (6:24 @3) + (1:47 @4) 0.78 mi (24:48 / mi) +23m 22:45 / mi
ahr:107 max:136 shoes: 2017 Inov8 ArcticClaw 300

11 AM

Orienteering race 1:41:36 intensity: (11 @1) + (7:42 @2) + (54:02 @3) + (38:34 @4) + (1:07 @5) **** 6.41 km (15:52 / km) +69m 15:03 / km
ahr:125 max:161 spiked:14/15c shoes: 2017 Inov8 ArcticClaw 300

Long course at Stanley-Trap Creek, 1:7500, 2.5m contours

Except for losing confidence on the way to 2 and misidentifying the dotted veg boundary, I navigated well given the terrain. Contours were mostly easy to read. The biggest issue was deadfall in much of the forest, which made things very slow.

Fell twice, once on the way to 1(!), poking a hole in my map and allowing some forest debris in, which looked like boulders, so I made sure to shake them out of the way as much as possible. :-)

3 PM

Walking 1:03:24 intensity: (5:14 @1) + (30:24 @2) + (18:55 @3) + (8:51 @4) 2.28 mi (27:49 / mi) +160m 22:50 / mi
ahr:109 max:135

Info at our cabin talked about a nice walk of a bit over a mile, to a meadow overlook of the Sawtooth Mtns. They didn't mention the climb.... (Edit: well apparently they did but I missed that tidbit.)

Our housemates had gone Friday evening after arriving in Stanley but we had an earlier lunch and were hungry so skipped it that day.

Beautiful views and lovely wild flowers along the way. Tired now!

Friday Jun 23, 2017 #

10 AM

Orienteering race (sprint) 23:29 intensity: (1 @1) + (20 @2) + (3:48 @3) + (59 @4) + (18:21 @5) **** 2.91 km (8:04 / km)
ahr:150 max:166 spiked:12/13c

Nominally 2.2 km Brown sprint at Boise State University. Conditions were great with temps around 65-70 at the start. When I finished the download line was long enough that I went to refreshments first to get water and Gatorade before getting back into the line.

I finished 24/42 on the course, seconds ahead of Leslie Minarik (F65) which feels good. I beat one of the F55s (but only 1). Missed a turn on the route to 11 and had to recover; AP gives me a 32-second error, which is probably about right.

Talked afterwards with Beatrice (mp! Oh no.), Sue HT, and Mary Jones. No sense in staying for awards, since I was the only person here in my age group (and Glen didn't want to pick up his).

Then we drove up-up-up into the mountains, ending up at around 6700' plus or minus at our cabin near Stanley. We'll head into town for dinner soon.

Thursday Jun 22, 2017 #

Note

I thought I was going to be one of two in my age group this weekend, but the Bundschuhs are no longer on the list. Hmmph. I'll have to compare with the F55s and F65s then.

Wednesday Jun 21, 2017 #

2 PM

Walking 24:34 [1] 0.53 mi (46:21 / mi) +6m 44:45 / mi

Marsh boardwalk at Heyburn State Park near Plummer, Idaho.

Earlier in the day we stopped at Post Falls park and Couer d'Alene.
3 PM

Hiking 50:21 [3] 1.27 mi (39:39 / mi) +41m 36:03 / mi

Nature trail in Heyburn SP
4 PM

Walking 36:58 [2] 1.26 mi (29:20 / mi) +22m 27:51 / mi

Along the CdA multiuse (rails to trails) trail from the marina to the high point of the old railroad bridge.
8 PM

Walking (paved) 40:00 [1]

In Lewiston, ID, along the dike/levee which holds back the Clearwater River, from a parking lot to where the Clearwater joins the Snake. Lewis and Clark camped along the opposite side of the Snake River from this location, in 1805 (near what's now the local transfer station, according to the Google map). We're staying in Clarkston, WA, which is on the west side of the Snake. The rivers make a T junction with the Clearwater being the upper right part of the top crossbar.

We had dinner this evening in Moscow.

Moscow, ID, that is; at the Moscow Alehouse. :-)

Long driving day tomorrow, to get to Boise.

Tuesday Jun 20, 2017 #

9 AM

Walking 12:00 intensity: (7 @1) + (6:30 @2) + (3:43 @3) + (1:40 @4) 0.65 mi (18:33 / mi) +21m 16:53 / mi
ahr:113 max:140

10 AM

Orienteering race 2:05:00 intensity: (19 @1) + (48 @2) + (40:30 @3) + (1:08:56 @4) + (14:27 @5) *** 8.63 km (14:29 / km) +196m 13:01 / km
ahr:135 max:158 spiked:8/14c shoes: Inov8 ORoc280-B 2013-10

Green course at Riverside SP, Camp Seven Mile, on the west side of the Spokane River. Mid 70s and sunny when we started and low to mid 80s when we finished...hot.

Nominally 5.6 km with 165m of climb, about what I counted for climb on my route (not counting circling...). I can't believe I did an additional 3 km of circling plus route choice, so maybe they measured it wrong? EDIT: No, I measured 5.61km straight line....

Small error to 1 (overran it), and did some circling at 6, 7, 9, and 13.

Made it back. :-) There was cold water, cookies, and chips at finish...much appreciated. Thanks, EWOC!

Monday Jun 19, 2017 #

2 PM

Walking 12:56 intensity: (12 @1) + (4:44 @2) + (2:44 @3) + (5:16 @4) 1.0 km (12:58 / km) +59m 10:01 / km
ahr:119 max:142 shoes: Inov8 ORoc280-B 2013-10

We climbed up so we could sprint downhill.

Orienteering race (sprint) 32:27 intensity: (1 @1) + (16 @2) + (7:13 @3) + (9:23 @4) + (15:34 @5) *** 2.67 km (12:09 / km) +12m 11:53 / km
ahr:143 max:169 slept:7.0 shoes: Inov8 ORoc280-B 2013-10

Nominally 2.2km. About 85F and mostly sunny; hot but dry.
Searched a bit for 6 and 7. A bit N of 9 but corrected when I could see the gentle contour detail.
3 PM

Note

I don't have splits for this course because my brain wasn't in the right gear. After I punched one split I was thinking, "oh, I don't take splits in sprints," not remembering that we were using pin-punches and wouldn't have epunch results. D'oh!

I'll remember tomorrow (which is a regular course anyway).

Sunday Jun 18, 2017 #

8 AM

Hiking 3:52 intensity: (1:42 @2) + (1:27 @3) + (43 @4) 0.2 mi (19:20 / mi)
ahr:115 max:131 shoes: 2017 Inov8 ArcticClaw 300

To the start. Wasn't as far as I'd been led to believe... :-)

With the uneven footing and sharp rocks, I'm glad I wore my ArcticClaw shoes for this event. Thnk the 280s would have been torn up and wouldn't protect my feet as much.

EDIT/added: partly sunny and about 65 at start, 75 at finish.
9 AM

Orienteering race (Kid Goat) 3:05:53 intensity: (1 @0) + (18 @1) + (6:21 @2) + (1:19:44 @3) + (1:34:11 @4) + (5:18 @5) *** 12.17 km (15:17 / km) +158m 14:21 / km
ahr:128 max:158 16c slept:6.0 shoes: 2017 Inov8 ArcticClaw 300

Goat at Fishtrap in Sprague, WA. The medium-length version (called the Kid) was 10+km (there was also a shorter version, ~7km or so); not sure how long the full version was. Full and Kid competitors were permitted to skip *2* controls.

Started slow, looking at the map for possible skips and picking my carefully around the rocks and high grass, following the crowd to #1. I got past some folks and led the final hundred meters or so into 2. Three was fine, but I was confused for a bit to 4 because I was reading the control in the circle as a hill rather than a depression. Once I saw others heading downhill I realized my mistake. Ardis was confused here and I didn't see her again during the course. Peg Davis figured the situation out faster and was ahead of me until 12 (where she had a mistake, probably a large one because she skipped 10+11 where I skipped later on). I saw her off to my right on the cliff line near 12 while I headed right into it from 11. Skipping 11-12 might have saved the most distance, but I decided to do the whole eastern loop (9-13) and skip later controls. Leaving 13 I decided I didn't want to cross the stream again, twice, to get 14, and that skipping 15 would save me climbing up a cliff. Should have looked a bit farther and skipped 18 instead because I ended up wading much deeper in the marsh just before it (mid-thigh) than I would have going to 14 (just below the knee).

I was enjoying the course up through 8 (water control), then the rest became a slog. Saw Glen coming back west as I headed into the eastern loop.

I wore gaiters and duct-taped my lower legs today, but still picked up tons of cheat grass seeds, just not as many as yesterday. ;-)

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