Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 31 days ending Oct 31, 2020:

activity	#	time	miles		km		+m
Orienteering	12	18:09:32	26.99	(40:22)	43.43	(25:05)	663	11 /	12c	91%
Stretching	2	7:30:00
Running	9	7:10:11	37.37	(11:31)	60.14	(7:09)	1365
Walking	1	2:22:02	4.87	(29:10)	7.84	(18:07)	230
Strength exercises	1	10:00
Total	24	35:21:45	69.23		111.41		2259	11 /	12c	91%

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Saturday Oct 31, 2020 #

10 AM

Walking (Hike) 2:22:02 [3] 4.87 mi (29:10 / mi) +230m 25:26 / mi
ahr:82 max:115 shoes: Salomon SC3 Bl/Bl 3

With L, hike for the first time on the Kent Trail along the shore of Alpine Lake. Planned to turn around at the junction with the Helen Markt Trail, but walked on the latter for a little bit and then hung out on a scenic beach for a bit.

Friday Oct 30, 2020 #

Stretching 3:30:00 [2]

The usual weekly accumulation of morning stretching. Didn't get the full amount in most mornings, but still did a fair amount.

11 AM

Orienteering (Mapping) 1:49:46 [2] 1.77 mi (1:02:00 / mi) +66m 55:37 / mi
ahr:82 max:142 shoes: Yellow Falcons

Bon Tempe mapping. Hopefully the last unless vetters point out issues.

These shoes hurt my toes, even though I didn't run at all.

[Orienteering Mapping]

Thursday Oct 29, 2020 #

10 AM

Orienteering (Mapping) 1:00:00 [2] 0.5 mi (1:59:57 / mi)
shoes: Salomon Spikecross 5 GTX

Bon Tempe mapping. No running, a good deal of sitting and drawing.

[Orienteering mapping]

11 AM

Orienteering (Mapping) 46:15 [3] 1.2 mi (38:33 / mi) +60m 33:21 / mi
ahr:108 max:165 shoes: Salomon Spikecross 5 GTX

Bon Tempe. Dropped off the clipboard and day pack at the car, and ran with a map, my phone and some flags to hang.

[Orienteering mapping]

Orienteering 14:07 [4] 1.59 km (8:52 / km) +13m 8:31 / km
ahr:146 max:174 spiked:11/12c shoes: Salomon Spikecross 5 GTX

Bon Tempe. After a long mapping session that included some good running, finally got a real workout in: 1.6 kn, 12 controls in just over 14 minutes. One really can run here! This was a "course" I made up on the fly as I went along; I oughta use some of those legs sometime.

[Orienteering practice]

Wednesday Oct 28, 2020 #

11 AM

Orienteering (Mapping) 1:55:10 [3] 1.49 mi (1:17:17 / mi) +58m 1:08:56 / mi
ahr:79 max:129 shoes: Salomon Spikecross 5 GTX

Got all ready to go last night, but due to some unavoidable delays, didn't get going at Bon Tempe until 11:00. Had hoped that I would get a run in today while I was out there, but that didn't happen.

Last night I noticed a flaw in my course design, and made a couple of adjustments using some spots I hadn't been to. Today when I visited those spots, they needed significant remapping and one of them wasn't acceptable anyway. So, I left BT pretty discouraged, but on the drive home I figured out how to restructure the design to make it all work.

Mapping and course designing are still on my mind 24 hours a day :(

[Orienteering Mapping]

C • 24 hours a day 2

Monday Oct 26, 2020 #

12 PM

Running (Easy distance) 41:02 [3] 4.0 mi (10:16 / mi)
ahr:149 max:180 shoes: Speedcross 5

San Anselmo. One of the stranger workouts I've ever done. Local parks were all closed (high fire danger due to high winds, though it wasn't windy at all right here), but it was a lovely day, I hadn't run yesterday, but I didn't want to run on pavement, so decided to try running on the dirt of my side yard. That area is roughly 40' by 20'; my estimate is that a lap is about 1/50 of a mile. But the Garmin was very confused by me running around in tight circles (did some figure 8's to change directions, and later in the run made some forays around the front lawn) and reported less than half the actual distance. Three times I went out in the street and ran a tenth of a mile E and then ran back. The Garmin seemed OK on those parts, and I averaged less than 10 mins/mile. Quite sure that my pace didn't differ when I was in the yard, so this was easily a 4 mile run. Actually seemed like a pretty good workout. Wouldn't want to have to do it again for many months, though.

[Easy distance]

C • Short Track 2

Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Speedcross 5

Cool down, again in the yard.

4 PM

Note

Good thing I bought new Speedcrosses a couple of days ago: noticed that the laces on my current ones have frayed in one spot, and I expect that the lace will break quite soon, and while I love the convenience of their no-tie lace system, replacing a lace is quite a chore, so it's pretty much the end-of-life for this pair.

Sunday Oct 25, 2020 #

Note
(rest day)

Red flag warning (high winds anticipated) had the parks closed, or I might have gone out for some mapping at Bon Tempe.

Saturday Oct 24, 2020 #

8 AM

Running (Easy distance) 30:49 [3] 2.81 mi (10:58 / mi) +136m 9:32 / mi
ahr:149 max:170 shoes: Speedcross 5

Phoenix Lake. Second bridge run. Chilly morning, wore long sleeve shirt and O=pants for the first time in a long time, but even though it was even foggier at the lake than in town, regretted the clothing choice because I got to hot.

Finally ran one of these truly as easy distance.

We had to wait 15 minutes for a parking spot. Ugh.

Having run in terrain at Bon Tempe yesterday, I would have taken today off, but there's a red flag warning starting tomorrow, and all the parks are going to be closed tomorrow and the next day, so figured I'd better get something in today.

[Easy distance]

Running warm up/down 5:42 [2] 0.33 mi (17:17 / mi)
ahr:159 max:164 shoes: Speedcross 5

Cool down on the dam.

Friday Oct 23, 2020 #

10 AM

Orienteering (Course setting) 45:07 [3] 2.28 mi (19:47 / mi) +74m 17:58 / mi
ahr:127 max:149 shoes: Speedcross 5

Bon Tempe. Test running some places to see if they'd make good legs.

[Orienteering course setting]

C • Bon Tempe Coverage 4

Orienteering (Mapping) 19:41 [2] 0.56 mi (35:09 / mi)
ahr:96 max:123 shoes: Speedcross 5

Walked for a while before starting up the Garmin again. Went to a few places I'd never been to before.

[Orienteering mapping]

3 PM

Note

In the afternoon, walked to the San Anselmo Town Hall to drop off our ballots. Then stopped for the first time at the running store there. They had a pair of Salomon Speedcross 4's in my size, and the guy (Jorge) said he'd give them to me for $99 instead of the list $130, so I took him, since my current ones are probably over 500 miles by now (which will become clearer once I catch up with all my log entries).

Wednesday Oct 21, 2020 #

10 AM

Running (Easy distance) 33:43 [3] 3.23 mi (10:26 / mi) +148m 9:08 / mi
ahr:147 max:167 shoes: Speedcross 5

Phoenix Lake, second bridge run, then continuing to the Allen Trail.

Ran somewhat harder than I meant to.

[Easy distance]

Running warm up/down 6:23 [2] 0.4 mi (15:57 / mi) +9m 14:53 / mi
ahr:129 max:158 shoes: Speedcross 5

Cool down

Monday Oct 19, 2020 #

11 AM

Orienteering 1:24:18 [3] 1.65 mi (51:14 / mi) +26m 48:50 / mi
ahr:85 max:139

Sunday Oct 18, 2020 #

8 AM

Orienteering 5:23 [3] 0.35 mi (15:18 / mi) +2m 15:05 / mi
ahr:124 max:138

Orienteering 36:04 [3] 2.25 mi (16:02 / mi) +65m 14:43 / mi
ahr:149 max:174

Orienteering 7:49 [3] 0.44 mi (17:46 / mi)
ahr:133 max:158

Saturday Oct 17, 2020 #

9 AM

Orienteering 1:50:33 [3] 1.86 mi (59:23 / mi) +12m 58:13 / mi
ahr:89 max:138

Friday Oct 16, 2020 #

9 AM

Running 35:16 [3] 3.24 mi (10:52 / mi) +130m 9:40 / mi
ahr:157 max:171

Running 42:48 [3] 3.06 mi (14:00 / mi) +39m 13:28 / mi
ahr:94 max:165

Wednesday Oct 14, 2020 #

8 AM

Running 33:14 [3] 3.19 mi (10:26 / mi) +274m 8:14 / mi
ahr:137 max:165

Running 5:47 [3] 0.38 mi (15:23 / mi) +42m 11:24 / mi
ahr:131 max:146

Sunday Oct 11, 2020 #

10 AM

Orienteering 1:32:55 [3] 3.66 mi (25:24 / mi) +181m 22:01 / mi
ahr:130 max:166

Orienteering 57:40 [3] 1.28 mi (45:00 / mi) +22m 42:42 / mi
ahr:105 max:146

Friday Oct 9, 2020 #

9 AM

Orienteering 1:19:55 [3] 1.47 mi (54:26 / mi) +17m 52:32 / mi
ahr:85 max:133

Orienteering 43:16 [3] 1.8 mi (24:05 / mi) +67m 21:34 / mi
ahr:127 max:160

Wednesday Oct 7, 2020 #

7 AM

Running 42:21 [3] 4.11 mi (10:19 / mi) +203m 8:57 / mi
ahr:140 max:158

Running 7:31 [3] 0.56 mi (13:21 / mi)
ahr:144 max:156

Monday Oct 5, 2020 #

10 AM

Orienteering 39:34 [3] 0.74 mi (53:09 / mi)
ahr:93 max:131

Running 30:29 [3] 2.81 mi (10:50 / mi) +72m 10:02 / mi
ahr:149 max:166

Running 6:51 [3] 0.45 mi (15:06 / mi)
ahr:140 max:158

Sunday Oct 4, 2020 #

9 AM

Orienteering (Mapping) 2:01:59 [3] 2.7 mi (45:11 / mi)
ahr:90 max:145 shoes: Speedcross 5

Bon Tempe.

[Orienteering mapping]

Saturday Oct 3, 2020 #

7 AM

Running (Distance) 37:04 [3] 3.62 mi (10:14 / mi) +114m 9:20 / mi
ahr:151 max:179 shoes: Speedcross 5

Phoenix Lake. Air quality reasonable, around 90 AQI. Sunny, cool morning, perfect for me.

The red flag warning is over, so hoping that the parking lot would be open, but the gate was closed, so we drove back to the grassy area by the theater. Jogged slowly up the first hill, with some walking, then started the run at the stop sign on the top. When we got back to the gate on the road into the park, it was open! Very annoying, and I channeled that into running faster. Turned into quite a good run, fastest in a while.

Considering only the flatter parts (dam to Phoenix junction and Hidden Meadow Trail): 1.72 miles in 1650 (947/mi pace)

Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back.

Top of Glenwood hill ------- start
----------------------------------- (358)
country club ------------------- 358
----------------------------------- (413)
bridge by NC Green --------- 811
----------------------------------- (339)
Phoenix Lake ---------------- 1151 --- 3626
----------------------------------- (537) --- (439)
Jct with trail around lake -- 1728 --- 3147
----------------------------------- (120) --- (112)
Phoenix Junction ----------- 1848 ---- 3034
----------------------------------- (446) --- (337)
Hidden Meadow Trail ------ 2334 --- 2657
----------------------------------- (144) --- (139)
Second bridge -------------------- 2518

Continuing clockwise around lake...
38 --- Allen Trail

old 2.7 mi in 2435. Only the blazing 2316 of July 21 is well ahead of this. 2nd fastest in 2418 on Jan 21.

[Distance]

Running warm up/down 30:50 [2] 1.83 mi (16:51 / mi) +40m 15:47 / mi
ahr:122 max:170 shoes: Speedcross 5

Cool down:
400 recovery jog on the dam (thinking I'd see L but I managed to miss her)
837 walk over to the view spot on the shore; hadn't been there in a couple of months
1013 cool down jog from middle of dam to middle of Glenwood 0.8 miles
800 walk over the last hill on Glenwood back to the car

Friday Oct 2, 2020 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

12 PM

Strength exercises 10:00 [4]

Not much time, so (again) did a little bit of most things, though I did increase the reps in several cases.

plank 1 x 1 min
kettle bell squats 1 x 12, 25 lbs
fire hydrant 1x 25 secs, each leg, green Thera-ring
one-legged squats 1 x 12 each leg
knee lifts (hip flexors) 1 x15, each leg, green Thera-ring*

[Strength exercises]

Thursday Oct 1, 2020 #

8 AM

Running 28:04 [3] 2.57 mi (10:54 / mi) +158m 9:09 / mi
ahr:146 max:161

Running 6:17 [3] 0.43 mi (14:39 / mi)
ahr:130 max:146

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