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Attackpoint - performance and training tools for orienteering athletes

Training Log: GlenT

In the last 7 days:

activity # timemileskm+mload
  Orienteering2 2:21:42 7.27(19:29) 11.7(12:07) 46930 /40c75%418.9
  Strength and Flexibility2 1:40:00150.0
  Trail Run2 1:06:26 5.19(12:48) 8.35(7:57) 171169.6
  Hiking1 39:00 1.91(20:25) 3.07(12:41) 8354.8
  Road Run1 33:56 3.5(9:41) 5.64(6:01) 36121.0
  Total6 6:21:04 17.87 28.77 75930 /40c75%914.3
  [1-5]6 6:11:43
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WeThFrSaSuMoTu

Monday Sep 24 #

Strength and Flexibility 50:00 [1]

Sunday Sep 23 #

9 AM

Hiking 20:34 intensity: (4:21 @0) + (9:36 @1) + (4:29 @2) + (2:08 @3) 1.56 km (13:11 / km) +53m 11:16 / km
ahr:103 max:131 shoes: VJ Falcons 9

Parking to the start point for training.

Orienteering 49:29 intensity: (17 @0) + (4:11 @1) + (10:06 @2) + (21:43 @3) + (12:20 @4) + (52 @5) *** 3.85 km (12:52 / km) +130m 11:00 / km
ahr:131 max:160 spiked:21/27c shoes: VJ Falcons 9

Control pick training on Pond Mountain map, starting from the small pullout on Skiff Mountain Rd. using terrain to the east. Set by Greg A. 3.1k straightline distance with sites marked with ~6” long streamer tape. Focus was on leaving the control in the proper direction but I also used it for compass practice, control site visualization and quickly identifying key features along the leg. Started shortly after Mitch C and just ahead of Janet and later we were caught by Kristen, Bridget and Nathan C - good practice staying focused with other people around. Good running weather with temps in the low 50s.

Hiking 18:26 intensity: (1:41 @0) + (6:29 @1) + (7:27 @2) + (2:49 @3) 1.51 km (12:11 / km) +31m 11:04 / km
ahr:111 max:134 shoes: VJ Falcons 9

Back to the car.

Saturday Sep 22 #

10 AM

Trail Run 10:49 intensity: (53 @0) + (4:22 @1) + (2:43 @2) + (2:42 @3) + (9 @4) 1.03 km (10:30 / km) +10m 10:00 / km
ahr:112 max:142 shoes: VJ Falcons 9

Run, walk and jog to the start and generally warming up. Not included is an additional trip from the assembly area to the car and back to get my control description holder.

Orienteering race 1:32:13 intensity: (1:30 @0) + (7:00 @1) + (12:43 @2) + (44:52 @3) + (22:02 @4) + (4:06 @5) *** 7.85 km (11:44 / km) +339m 9:39 / km
ahr:133 max:172 spiked:9/13c shoes: VJ Falcons 9

Green course at WCOC one-day NRE at Pond Mountain. 5.3k, 180m. Nice course by Niels L-O, using some very nice woods. Mostly cloudy, low 60s and some breeze - good running weather.

Some days are good and some are not. Today was definitely in the “not” category. One really bad control, had a contact knocked out and re-tweaked my left ankle. The ankle tweak was only a minor distraction but happened early in the course. Between 7 and 8 a stick caught me in the eye and swept my contact out. I managed to find the contact on my cheek. I spent a few minutes trying to get it back in - it was folded but in the eye so I proceeded to 8 (it’s a distance vision correction and I can still see well enough to move through the woods). After I punched 8 I tried again and succeeded but added another couple of minutes.

The really bad control was the long leg to control 3. Lost map contact, too stubborn to turn around and figure things out, got on the wrong side of a mountain, climbed a lot to get back to where I could figure things out, finally got to a trail (the AT), ran up and down the trail including off the south end of the map (may have already been off the map when I hit the trail), started heading northwest on a compass bearing and ran into the walls about 400m south of the control which I successfully identified. Straightforward navigation from there but lost about 30 minutes exploring areas of the map which Niels hadn’t really intended for us to visit. Did fine on the rest of the course with small bobbles in the circle on 4,5, 6 and 9 but all on the order of 20-30 seconds.

Friday Sep 21 #

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

Thursday Sep 20 #

4 PM

Trail Run 55:37 intensity: (26 @0) + (2:28 @1) + (16:58 @2) + (28:17 @3) + (7:28 @4) 4.55 mi (12:13 / mi) +161m 11:01 / mi
ahr:128 max:148 shoes: NB Leadville VS

At Nockamixon SP starting in the Sterner Mill area at the southwest end of the park. Explored the Sterner Mill and High Bridge Trails along the Tohickon Creek then crossed the creek (using the “high bridge”) and ran some of the Quarry trail. Had the official park map and a printout of the OOM for the area. The OOM was significantly more accurate. Official trails were reasonably well marked but the trail names seem to refer to all the trails in the area rather than a linear trail (at one intersection the “Quarry Trail” headed off in four directions). Trails were quite muddy in places, but no falls today. Overcast and about 70F.

Wednesday Sep 19 #

11 AM

Road Run intervals 33:56 intensity: (13 @0) + (19 @1) + (5:00 @2) + (10:34 @3) + (10:13 @4) + (7:37 @5) 5.64 km (6:01 / km) +36m 5:50 / km
ahr:140 max:161 shoes: New Balance 880

4 x ~600m @ 5:00/k pace with ~1 min recovery - on the road. Actual segment was about 580m according to the GPS watch and has an elevation change of about 7m (down for 1st and 3rd, up for 2nd and 4th). Stopped the watch instead of taking a split at the start of the 3rd one, so did some estimating. Splits: 250, 253, 257, 257.

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Training Targets

Sep 1–30 (30d)
Strength and Flexibility 7:00:00
actual:6:40:0095%
projected:8:20:00119%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
80mi
actual:45mi56%
projected:56.3mi70%
Total [3-5]10:00:00
actual:7:49:2378%
projected:9:46:4497%

Jan 1 – Dec 31 (365d)
Orienteering 500km1000c
actual:439.5km87%1078c107%
projected:600.8km120%1474c147%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
1000mi
actual:535mi53%
projected:731.4mi73%
Total [3-5]120:00:00
actual:93:43:0578%
projected:128:06:59106%
Strength and Flexibility 60:00:00
actual:49:55:0083%
projected:68:14:17113%

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