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Attackpoint - performance and training tools for orienteering athletes

Training Log: GlenT

In the last 7 days:

activity # timemileskm+mload
  Walking3 3:20:59 8.62(23:19) 13.87(14:29) 4914.4
  Bike-Trail1 1:47:43 7.73(13:56) 12.44(8:40) 13819.0
  Bike-Rail Trail1 1:40:48 13.17(7:39) 21.19(4:45)5.1
  Trail Run1 1:26:47 7.64(11:22) 12.3(7:04) 21527.5
  Orienteering1 1:15:29 3.31(22:48) 5.33(14:10) 10114 /16c87%22.9
  Strength and Flexibility1 50:005.0
  Road Run1 32:31 3.38(9:37) 5.44(5:59) 609.4
  Total9 10:54:17 43.85 70.57 56214 /16c87%103.2
  [1-5]9 8:33:54
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Sunday May 31 #

12 PM

Bike-Trail 1:02:42 intensity: (7:38 @0) + (19:37 @1) + (23:56 @2) + (11:31 @3) 4.56 mi (13:46 / mi) +101m 12:53 / mi
ahr:110 max:139

Bike-Trail 45:01 intensity: (2:20 @0) + (9:06 @1) + (22:17 @2) + (11:18 @3) 3.17 mi (14:11 / mi) +37m 13:41 / mi
ahr:115 max:138

Saturday May 30 #

10 AM

Trail Run 1:26:47 intensity: (12 @0) + (22 @1) + (3:30 @2) + (1:16:23 @3) + (6:20 @4) 7.64 mi (11:22 / mi) +215m 10:27 / mi
ahr:134 max:152 shoes: ASICS Gel Venture 6 (#1)

Jacobsburg SP. Janet dropped me off at the south end of the park and I wandered north until I found where she parked the car. A pretty good tour of the park, but no new trails since I’ve been on almost every trail in the park. Upper 70s and sunny but much lower humidity than yesterday, so quite pleasant.

Friday May 29 #

12 PM

Road Run 32:31 intensity: (11 @0) + (34 @1) + (7:26 @2) + (22:21 @3) + (1:59 @4) 3.38 mi (9:37 / mi) +60m 9:07 / mi
ahr:130 max:146 shoes: New Balance 880

West Hopewell out and back. Temp 80F, dew point 74F, overcast - there was sweating.

Thursday May 28 #

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

Deep core with Deanna.

Wednesday May 27 #

12 PM

Walking 1:00:00 [1] 2.64 mi (22:44 / mi) +32m 21:54 / mi
ahr:71 max:136 shoes: NB Summit KOM

Housenick Park. Walking at bird-watching pace so logged an hour. Actual time about 2:20. Upper 70s, mostly cloudy.
7 PM

Walking 1:07:07 intensity: (43:34 @0) + (23:29 @1) + (4 @2) 3.25 mi (20:39 / mi)
ahr:84 max:111 shoes: New Balance 880

Around the neighborhood - 67 minutes in honor of Janet’s birthday (because 67km seemed unreasonable).

Tuesday May 26 #

12 PM

Orienteering 1:15:29 intensity: (5:08 @1) + (17:00 @2) + (43:32 @3) + (9:49 @4) **** 5.33 km (14:10 / km) +101m 12:57 / km
ahr:138 max:187 spiked:14/16c shoes: VJ Falcons 10

Hickory Run SP, virtual course set up by Greg A. Did the “Adv 2” course, which was 4.6k straight line, starting and finishing at the Sand Creek Lake parking area. Warm with temperature about 80 and sunny.

I used both UsynligO on my phone and O-range on my watch to verify my control visits. Both worked well, triggering at all the controls, usually before arriving at the actual feature (a couple of times before I even saw the feature). UsynligO is more user friendly for my older ears, playing a short tune when the control site is detected versus just a few beeps from the watch. I had turned the phone volume up, which is not an option with the watch. Since I had the phone in a waist pack, the watch was much easier to visually check to see if it had incremented to the next control.

My orienteering went well with small errors at two controls from which I recovered quickly. Visibility was limited in many areas since the vegetation has leafed out. Having no markers at the control sites kept me focused on reading features so I didn’t get hopelessly lost and to confirm that I was indeed at the right place when the devices sounded - I guess that’s how you’re supposed to do it. :-)

Heart rate data looks bogus, so I shifted all the level 5 to level 3. Time includes extra both before and after the run since O-range includes a pre-race warm-up and continues to run after finishing until you press a button. Actual time was about 70 minutes.

Thanks to Greg A for setting this up.
3 PM

Walking 1:13:52 intensity: (33:15 @0) + (26:29 @1) + (10:04 @2) + (3:35 @3) + (29 @4) 2.73 mi (27:03 / mi) +16m 26:34 / mi
ahr:93 max:151

A walk on the D&L Trail south from Lehigh Tannery. About 80 miles further north on the trail from where we biked yesterday.

Monday May 25 #

1 PM

Bike-Rail Trail 1:40:48 intensity: (53:13 @0) + (43:54 @1) + (3:29 @2) + (12 @3) 13.17 mi (7:39 / mi)
ahr:89 max:125 shoes: Trek Marlin 7

D & L Trail South from Riegelsville (and back) with a short side trip where a trail headed off into the woods. Mostly gravel trail, pretty flat. 70s and sunny.

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Training Targets

May 1–31 (31d)
Strength and Flexibility 6:00:00
actual:5:10:0086%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
14:00:0080mi
actual:15:06:26107%72.5mi90%
Total [3-5]10:00:00
actual:14:54:48149%
Bike-Trail
+ Bike-Rail Trail
+ Bike-Paved
40mi
actual:50.6mi126%
Walking
+ Hiking
20mi
actual:32.7mi163%

Jan 1 – Dec 31 (366d)
Strength and Flexibility 80:00:00
actual:27:20:0034%
projected:65:48:5782%
Orienteering 500km1000c
actual:158.6km31%270c27%
projected:381.9km76%650c65%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
1000mi
actual:299.2mi29%
projected:720.5mi72%
Bike-Trail
+ Bike-Rail Trail
+ Bike-Paved
300mi
actual:135.4mi45%
projected:326mi108%
Total [3-5]120:00:00
actual:63:11:2752%
projected:152:09:25126%
Field Checking 10:00:00
actual:19:22:47193%
projected:46:39:52466%
Walking
+ Hiking
250mi
actual:97.1mi38%
projected:233.9mi93%

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