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Attackpoint - performance and training tools for orienteering athletes

Training Log: GlenT

In the last 7 days:

activity # timemileskm+mload
  Orienteering1 2:08:09 6.3(20:20) 10.14(12:38) 38611 /15c73%273.8
  Trail Run1 58:10 4.65(12:31) 7.48(7:46) 204164.7
  Road Run1 41:07 4.31(9:32) 6.94(5:56) 52117.5
  Total3 3:47:26 15.26(14:54) 24.56(9:16) 64111 /15c73%555.9
  [1-5]3 3:34:06
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Sunday Nov 18 #

11 AM

Orienteering race 2:08:09 intensity: (12:00 @0) + (36:17 @1) + (34:34 @2) + (23:16 @3) + (11:38 @4) + (10:24 @5) *** 10.14 km (12:38 / km) +386m 10:37 / km
ahr:116 max:182 spiked:11/15c shoes: VJ Falcons 9

Red course at Rocky Ridge. 6.9k, 280m. Most of the ground was covered with wet snow ranging from about 1 to 4 inches deep, making for slippery footing (and hiding rocks). Visibility was good. Overcast and about 40F. A challenging course set by Sam Kolins.

Not a very good run. Lost about 10 minutes on each of controls 5 and 8 not reading the mapped (and unmapped) rock very well. At least two relocations on each before finding them. Off a bit on 4 and 10 and had to search some on each. Slowed by some GI discomfort. Was pretty much drained physically and mentally at 90 minutes, so the last half dozen controls were a slog. But, I was out in the woods finding controls, so a good day.

Thanks to Sam and the SVO crew (Brad, Julie, Mike and probably others) and anyone else who helped and hung around in the cold while we traipsed around the woods.

Saturday Nov 17 #

3 PM

Road Run 41:07 intensity: (20 @0) + (26 @1) + (6:14 @2) + (31:54 @3) + (2:13 @4) 4.31 mi (9:32 / mi) +52m 9:12 / mi
ahr:133 max:145 shoes: New Balance 880

Roads around the ‘hood since there’s a couple inches of wet snow on the trails. Mid-40s and cloudy.

Wednesday Nov 14 #

3 PM

Trail Run 58:10 intensity: (1:00 @0) + (1:39 @1) + (12:23 @2) + (34:15 @3) + (8:53 @4) ** 4.65 mi (12:31 / mi) +204m 11:01 / mi
ahr:130 max:151 shoes: NB Leadville VS

Trails at Star Village. Carried the O-map but pretty much stayed on trails, doing a big loop around Lehigh Mountaintop Campus. Trails were treacherous in places with dry but slippery leaves hiding the rocks underneath (except for one section where the mountain bikers had been through with rakes and/or a leaf blower). Temperature in the upper 30s and not much sun, so on the chilly side.

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Training Targets

Nov 1–30 (30d)
Strength and Flexibility 8:00:00
actual:4:10:0052%
projected:6:56:4086%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
80mi
actual:47.1mi58%
projected:78.5mi98%
Total [3-5]10:00:00
actual:7:06:5871%
projected:11:51:37118%

Jan 1 – Dec 31 (365d)
Orienteering 500km1000c
actual:539.7km107%1284c128%
projected:611.8km122%1455c145%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
1000mi
actual:653.4mi65%
projected:740.7mi74%
Total [3-5]120:00:00
actual:114:25:3395%
projected:129:42:23108%
Strength and Flexibility 60:00:00
actual:63:15:00105%
projected:71:41:47119%

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