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Attackpoint - performance and training tools for orienteering athletes

Training Log: GlenT

In the last 7 days:

activity # timemileskm+mload
  Orienteering4 2:39:45 10.71(14:55) 17.24(9:16) 55654 /57c94%529.7
  Strength and Flexibility3 2:30:00200.0
  Field Checking1 43:43 1.47(29:44) 2.37(18:29) 11839.9
  Total8 5:53:28 12.18 19.6 67454 /57c94%769.6
  [1-5]8 5:41:05
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Friday Jun 22 #

Strength and Flexibility (Yoga) 50:00 [1]

5 PM

Orienteering race 39:59 intensity: (5 @0) + (15 @1) + (1:28 @2) + (16:33 @3) + (20:15 @4) + (1:23 @5) *** 4.51 km (8:52 / km) +156m 7:34 / km
ahr:141 max:164 spiked:15/16c shoes: VJ Falcons 9

Orange 1 course at McKaig Nature Center. 3.9k, 130m. 1:5000 map with 10 foot contours. Map and courses by Chris Hand. Some nice open woods and some big hills in a fairly small area. Had a decent run, only off a little on one control (#12) and overshot by a bit. Some light sprinkles and about 70F.

Wednesday Jun 20 #

5 PM

Orienteering race 20:59 intensity: (19 @0) + (1:06 @1) + (34 @2) + (2:56 @3) + (12:06 @4) + (3:58 @5) ** 2.93 km (7:10 / km) +36m 6:45 / km
ahr:143 max:162 spiked:17/17c shoes: VJ Falcons 9

Wednesday night sprints at Warwick CP. Did Sprint 2 first, longer and a bit more navigationally challenging than Sprint 1. 2.5k, 35m. Most areas mapped as rough open were thigh high grass, presenting some route choices. There are a few variations in the terrain since the map was made but none of them caused any issues. Had a pretty clean run, taking the straight across the field route to 12 but taking mowed trails around for 15. Warm (~80) and humid.
6 PM

Orienteering race 13:55 intensity: (47 @0) + (29 @1) + (1:05 @3) + (7:42 @4) + (3:52 @5) ** 2.24 km (6:13 / km) +36m 5:46 / km
ahr:144 max:162 spiked:10/10c shoes: VJ Falcons 9

Sprint 1. Pretty straightforward with several controls in common with Sprint 2 (but only one common leg). Mostly trail running.

Tuesday Jun 19 #

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

Monday Jun 18 #

Strength and Flexibility (Yoga ) 50:00 [1]

Sunday Jun 17 #

11 AM

Orienteering race 1:24:52 intensity: (15 @0) + (51 @1) + (11:50 @2) + (56:43 @3) + (14:59 @4) + (14 @5) *** 7.56 km (11:13 / km) +328m 9:13 / km
ahr:133 max:155 spiked:12/14c shoes: VJ Falcons 9

Red course at Colonel Denning (aka Doubling Gap), SVO local event with DVOA support. 6.2k, 270m. Nice courses by Rob Wilkison. Pretty open woods for summer, with minimal undergrowth. Some deadfall and rockiness underfoot to slow things down. Plus, it was pretty hot, in the 80s. A decent run except for the heat which reduced me to walking quite a bit of the time. Tricky navigating with subtle contour features and many rootstocks and dot knolls. Searched around a bit for control 5, finding it one reentrant further east than where I was (there was some discussion afterwards as to whether the bag was actually on the feature in the circle). Missed a little on 7 but figured it out pretty quickly. Probably about 5-6 minutes lost.
2 PM

Field Checking 43:43 intensity: (10:57 @0) + (25:37 @1) + (7:09 @2) 2.37 km (18:29 / km) +118m 14:47 / km
ahr:97 max:120 shoes: VJ Falcons 9

Picked up 7 controls.

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Training Targets

Jun 1–30 (30d)
Strength and Flexibility 8:00:00
actual:8:20:00104%
projected:11:21:49142%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
80mi
actual:45.7mi57%
projected:62.4mi77%
Total [3-5]10:00:00
actual:8:52:2688%
projected:12:06:03121%

Jan 1 – Dec 31 (365d)
Orienteering 500km1000c
actual:321.8km64%788c78%
projected:679km135%1663c166%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
1000mi
actual:345.2mi34%
projected:728.3mi72%
Total [3-5]120:00:00
actual:61:10:2150%
projected:129:03:48107%
Strength and Flexibility 60:00:00
actual:30:45:0051%
projected:64:52:38108%

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