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Attackpoint - performance and training tools for orienteering athletes

Training Log: GlenT

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:02:19 7.26(16:51) 11.68(10:28) 54323 /25c92%
  Core and Strength1 50:00
  Walking2 48:06 2.63(18:18) 4.23(11:22) 147
  Road Run1 43:14 4.59(9:25) 7.39(5:51) 57
  Total4 4:23:39 14.48 23.3 74723 /25c92%
  [1-5]4 4:17:07
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Tuesday Apr 25 #

11 AM

Road Run 43:14 intensity: (8 @0) + (33 @1) + (5:45 @2) + (36:23 @3) + (25 @4) 4.59 mi (9:25 / mi) +57m 9:04 / mi
ahr:131 max:142 shoes: Asics Gel-Nimbus 16

Down the road and back, just ahead of the rain. 50s and a bit humid.

Monday Apr 24 #

Core and Strength (Yoga) 50:00 [2]

Sunday Apr 23 #

10 AM

Walking 20:00 intensity: (3:36 @0) + (9:17 @1) + (4:14 @2) + (2:53 @3) 1.2 mi (16:40 / mi) +39m 15:09 / mi
ahr:99 max:136 shoes: Falcons 7

Walk/jog to start.

Orienteering race 58:33 intensity: (25 @1) + (8 @2) + (7:56 @3) + (40:31 @4) + (9:33 @5) *** 5.78 km (10:08 / km) +248m 8:21 / km
ahr:147 max:167 spiked:12/12c shoes: Falcons 7

West Point Day 2 Green-Y (5.0km, 185m) on the Jackie Jones map. Another good course on a really fine map. Map printing seemed a little better today so things were easier to read. Or maybe it was because it was sunny rather than rainy. Temperatures were low 50s, so nearly ideal conditions.

Had a good run today with a few hesitations, one sub-optimal route choice and a little bit of luck. Attackpoint shows me with no time lost due to errors. The sub-optimal route choice was to go up and over Jackie Jones Mountain on the long leg rather than taking an around route using more trails and involving less climb. Based on others times on the around routes, I probably could've been about 2 minutes faster for the leg. I was lucky on #3 when I spotted the flag from 50-60 meters away even though it was between boulders in mountain laurel. I was on line to hit it but glimpsing the bag early certainly made things easier.

Was 4th on Green, 2nd in M60 behind Tony M (Tim P had some errors and was about a minute behind me - this may be the first time I've ever beaten Tim at a West Point event). Was 3rd in M60 for the two day combined since Tony made up enough time today to overcome yesterday's deficit and Tim had an insurmountable lead going into the day.

A fine event orchestrated by the cadets.

Saturday Apr 22 #

10 AM

Walking 28:06 intensity: (17:00 @1) + (9:23 @2) + (1:43 @3) 2.3 km (12:13 / km) +108m 9:53 / km
ahr:98 max:139 shoes: Falcons 7

Walk to the start. Included a jog back to the car of about 200m each way. Claimed climb to the start = 25m, actual = ~100m. At least the distance was shorter than the 2.7km claimed. Sprinkling.

Orienteering race 1:03:46 intensity: (2:48 @0) + (3:43 @1) + (3:00 @2) + (17:20 @3) + (30:38 @4) + (6:17 @5) *** 5.91 km (10:48 / km) +295m 8:38 / km
ahr:138 max:167 spiked:11/13c shoes: Falcons 7

West Point Day 1 - Green-Y ( 5.1k, 195m). Lake Popolopen map (NE of Camp Buckner). Low 50s, sprinkles before I started which made things wet enough to be a little slippery. Good course by Brigette Bordelon with a couple of nice route choice legs. Pretty physical (Duh, West Point) with lots of climb and side-hilling opportunities ( and rockiness).

Had a good run. Lost about two minutes on #7 when I stopped one cliff line short - helped a bit in finding it by the 5 or so others in the area. Missed #10 by a little bit to the right but turned and saw the flag (~20 sec lost). For 4-5 I dropped and ran along the bottom of the hill, then climbed about 8 contours to get to the control, but had a pretty strong attack point from the end of a large cliff (also saw Phil here heading towards the control, having made up most of the 12 minute head start he had). For the long leg (7-8) route choice I climbed back up the hill I had just descended and went through the saddle west of #7, made my way to the road and then approached 8 from the north using trails and the wall west of the marsh as handrails (and checking #9 as I passed). Second in M60, 7 or 8 minutes behind Tim P.

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Training Targets

Apr 1–30 (30d)
Core and Strength 6:00:00
actual:3:20:0055%
projected:3:42:1361%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
80mi
actual:73mi91%
projected:81.1mi101%
Total [3-5]10:00:00
actual:13:23:28133%
projected:14:52:44148%

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