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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 29 days ending Feb 29, 2012:

activity # timemileskm+mload
  Road Run8 5:01:01 33.04(9:07) 53.17(5:40) 53995.8
  Orienteering2 3:46:34 13.09(17:19) 21.06(10:46) 56035 /42c83%69.3
  Trail Run3 1:32:04 9.48(9:43) 15.25(6:02) 9852.5
  Hiking1 1:31:25 3.31(27:35) 5.33(17:09) 1009.1
  Treadmill3 1:09:47 7.45(9:22) 11.99(5:49)21.7
  Erging2 30:158.1
  Other1 10.0
  Total15 13:31:07 66.36 106.8 129735 /42c83%256.7

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Tuesday Feb 28, 2012 #

6 PM

Road Run intervals 39:16 intensity: (1:51 @1) + (8:50 @2) + (16:23 @3) + (9:32 @4) + (2:40 @5) 4.48 mi (8:46 / mi) +49m 8:29 / mi
ahr:136 max:163 shoes: NB878 - #10

Road intervals. 4 x 400m with 90 sec recovery + 4 x 200m with 60 sec recovery. Splits: 1:41, 1:42, 1:40, 1:41, 50, 47, 48, 46. (1st 200 was uphill plus oncoming headlights made it hard to see.)

Temp just above freezing. Dark but plenty of light from the Moon, planets (Venus, Jupiter and Mars) and a bazillion stars - pretty neat.

Sunday Feb 26, 2012 #

1 PM

Other 1 [3]

FR205 Track - 6.582 mi, 10.593 km. 206m Climb

Road Run 1:02:41 intensity: (19 @1) + (4:21 @2) + (39:03 @3) + (18:27 @4) + (31 @5) 6.83 mi (9:11 / mi) +164m 8:32 / mi
ahr:139 max:157 shoes: NB878 - #10

Big loop around the 'hood. Sunny and low 30's but with a breeze - decent for a winter day. HR seemed high for the speed I was going (HR is bogus for early part of run).

Ran with a FR205 in my pocket to see how well it and my 305 agreed. The 205 track is in the other entry for today. About 400m difference over 10+km but the 205 seems to have lost contact over the last km or so.

Friday Feb 24, 2012 #

4 PM

Treadmill 30:56 intensity: (7:36 @2) + (15:10 @3) + (8:10 @4) 3.5 mi (8:50 / mi)
ahr:130 max:147 shoes: NB878 - #10

35F and rain outside. ~65F and dry inside. No brainer.

Wednesday Feb 22, 2012 #

6 PM

Road Run 27:16 intensity: (1:03 @1) + (10:21 @2) + (14:51 @3) + (1:01 @4) 3.1 mi (8:47 / mi) +36m 8:29 / mi
ahr:129 max:149 shoes: NB878 - #10

47 degrees in February?! Just had to go for a run. It was still a little bit light when I started at about 6:15p. 66S and back.

Tuesday Feb 21, 2012 #

6 PM

Road Run 39:57 intensity: (19 @1) + (10:11 @2) + (25:57 @3) + (3:30 @4) 4.54 mi (8:48 / mi) +67m 8:25 / mi
ahr:133 max:149 shoes: NB878 - #10

Another not cold winter day (mid 30's). 66N, Shaker Museum Road. A bit of a struggle to keep moving at a reasonable pace.

Sunday Feb 19, 2012 #

3 PM

Hiking 1:31:25 [1] 3.31 mi (27:35 / mi) +100m 25:13 / mi

Wandering around at Hand Hollow Conservation Area both on and off trails. Upper 30's, some sun.

Saturday Feb 18, 2012 #

10 AM

Orienteering race 1:49:35 intensity: (1:00 @1) + (9:19 @2) + (52:14 @3) + (45:21 @4) + (1:41 @5) *** 13.34 km (8:13 / km) +372m 7:13 / km
ahr:141 max:158 spiked:22/24c shoes: Black Jalas

Orienteering!!! EMPO event at Pineridge XC area but there was no snow so it was a Score-O with whatever foot gear you wanted (o-shoes made the most sense to me, no one used skis or snowshoes). Map was a ski-O map with USGS based contours, which omitted some of the detail. The lack of snow made the trail network less distinct (with lots of "extra" trails visible) so navigation required some adaptive thinking.

Visited 24 of the 26 possible controls. May have been able to get them all (2 hour time limit) but decided to avoid having to redline the HR to finish on time. Made a couple of small strategic errors and a few small execution errors but mostly navigated OK.

Temps in the 30's with sun to start and flurries by the time I finished. Ground was mostly frozen with a light dusting of snow. Wax of the day was carbide studs.

Wednesday Feb 15, 2012 #

6 PM

Road Run 37:50 intensity: (57 @1) + (13:59 @2) + (22:07 @3) + (47 @4) 4.38 mi (8:38 / mi) +50m 8:20 / mi
ahr:129 max:147 shoes: NB878 - #10

Mid-February. Upper 30's, no snow to be seen anywhere. 66N and back.

Both possible snowshoe races for this weekend have already been cancelled. EMPO ski-O at Pine Ridge is on as a score-O on foot using a ski-O map. I suppose you could use skis, but there's no snow.

Monday Feb 13, 2012 #

Erging 15:00 [3]

Rowing nowhere. 2000m in 8:27, 500m easy, 500m in 2:01 (12:49 total for 3000m), 500m cooldown.

Treadmill 22:00 [3] 2.25 mi (9:47 / mi)
shoes: NB878 - #10

Running back after rowing. :-)

Saturday Feb 11, 2012 #

9 AM

Trail Run warm up/down 18:53 intensity: (16 @1) + (6:17 @2) + (11:34 @3) + (46 @4) 2.76 km (6:50 / km) +17m 6:38 / km
ahr:129 max:149 shoes: Icebug SISU olx

Warm-up before. Ran most of the first half of the course to assess the footing. Even the Icebugs were a bit slippy on the hard ice sections. A bit longer warm-up than normal.

Trail Run race 25:25 intensity: (9 @1) + (6 @2) + (9 @3) + (10:25 @4) + (14:36 @5) 4.99 km (5:06 / km) +25m 4:58 / km
ahr:155 max:163 shoes: Icebug SISU olx

Camp Saratoga "Snowshoe" Race. Another non-snowshoe race due to lack of snow. Traction devices were required and necessary since there were significant patches of ice (covered with a thin layer of snow). A modified and shortened version of the usual course which kept the challenging last kilometer with a bunch of short but steep ups and downs.

A fine day for racing with temperatures in the low 30's and mostly cloudy (after snow showers on the ride up). Race went OK and I finished among the guys I normally finish with. Field was quite a bit stronger than last week when we conflicted with one of the Albany running club's Winter Series road races. Finished 20th out of 49.

Trail Run warm up/down 7:04 intensity: (15 @1) + (1:53 @2) + (4:40 @3) + (16 @4) 1.07 km (6:37 / km) +4m 6:29 / km
ahr:132 max:144 shoes: Icebug SISU olx

After.

Thursday Feb 9, 2012 #

6 PM

Road Run 33:50 intensity: (1:29 @1) + (13:47 @2) + (17:18 @3) + (1:16 @4) 3.89 mi (8:42 / mi) +51m 8:21 / mi
ahr:130 max:152 shoes: NB878 - #10

Cold, dark and very starry.

Wednesday Feb 8, 2012 #

5 PM

Erging 15:15 intensity: (1:20 @1) + (7:27 @2) + (6:11 @3) + (17 @4)
ahr:125 max:144

Rowing to nowhere. ~3500m total. 3000m in12:44.

Treadmill 16:51 intensity: (3:30 @1) + (1:59 @2) + (11:22 @3) 1.7 mi (9:55 / mi)
ahr:126 max:140

Sunday Feb 5, 2012 #

10 AM

Road Run warm up/down 18:09 intensity: (5:57 @1) + (4:22 @2) + (7:45 @3) + (5 @4) 1.99 km (9:08 / km) +1m 9:06 / km
ahr:120 max:146

Warm up before - a bit in road shoes then switched to Icebugs.

Trail Run race 26:08 intensity: (7 @1) + (3 @2) + (9 @3) + (4:22 @4) + (21:27 @5) 5.1 km (5:07 / km) +52m 4:52 / km
ahr:157 max:163 shoes: Icebug SISU olx

Saratoga Winterfest "Snowshoe" Race. No snow. Snowshoes were prohibited, traction devices strongly encouraged since there were many icy areas (I wore Icebugs, which were perfect). Course was significantly different from the one normally used when there is enough snow.

Decent race. Was a bit surprised at the start when only a handful of people were ahead of me, expecting a herd to come sweeping by at any minute. Only one guy passed me and I kept up with him, especially since he hesitated a few times when he was unsure about where the course went (it was pretty heavily marked but there were still some vague places). I got off course once (following - Doh!) and dropped two places. Got three places back when the three ahead of me missed a turn. I saved them from going off into the great unknown, but held my place for the rest of the race. Fun times. Finished 7th overall out of a pretty light field of 48.

Great racing weather - upper 20's and sunny. And a fine feast and raffle prizes afterwards.

Road Run warm up/down 5:03 intensity: (46 @1) + (1:41 @2) + (2:36 @3) 0.65 km (7:47 / km) +1m 7:43 / km
ahr:126 max:143 shoes: Icebug SISU olx

Afterwards.

Saturday Feb 4, 2012 #

11 AM

Orienteering 1:03:13 intensity: (20:35 @1) + (22:48 @2) + (17:44 @3) + (2:06 @4) **** 4.37 km (14:27 / km) +92m 13:05 / km
ahr:117 max:148 spiked:4/6c shoes: Black Jalas

Training at Paugussett set up by Becks. Simplified map with contours, vegetation and large cliffs only.

Scale was funky - "1:10000" map was actually 1:15000. Probably a mixup of scales in OCAD (map at 1:15, courses set at 1:10 - so the courses were 1.5 time longer than indicated on the description sheets). Deceived by the scale of 250m shown on the map but actual magnetic north line spacing is 375m (2.5cm spacing as printed).

Navigated OK to the first two controls, then started interpreting features wrong due to confusion about the scale. Major relocation to get to the fourth control. Then OK for the remaining two. Woods quite nice with just enough junk down from the October snowstorm to keep you paying close attention as you went around it.

Weather was superb (for February), partly sunny and low 40's. No snow on the ground.

Orienteering 53:46 intensity: (23:14 @1) + (18:33 @2) + (11:48 @3) + (11 @4) **** 3.35 km (16:04 / km) +96m 14:03 / km
ahr:114 max:144 spiked:9/12c shoes: Black Jalas

Control pick course. Started with the ~1:15000 map with all features but switched to the larger scale (1:7500ish) simplified map after the 2nd control (mostly so I could read it without having to come to complete stop). Did a bit better on this map until the end when the terrain got blander and I was tired. Skipped 11 and 12. Bobbled 14 badly and bailed on 15 after overshooting it.

Trail Run warm up/down 9:34 intensity: (8:14 @1) + (1:20 @2) 0.83 km (11:34 / km)
ahr:91 max:129 shoes: Black Jalas

Back to the car from where I lost interest in trying to find the last control on the control pick course (since I had already significantly overshot it). Mostly walked. Jogged the last part since I was getting cold.

Trail Run warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: Black Jalas

Walk/jog out to the starting point (didn't start FR so time and distance are an estimate).

Thursday Feb 2, 2012 #

6 PM

Road Run hills 36:59 intensity: (1:40 @1) + (13:54 @2) + (11:42 @3) + (6:27 @4) + (3:16 @5) 4.17 mi (8:52 / mi) +120m 8:08 / mi
ahr:134 max:159 shoes: NB878 - #10

Hill intervals on the road out in front of the house. 4 x 0.25 mi with jog back down the hill for recovery. About 17m climb on each hill. Splits: 1:56, 1:56, 1:58, 2:00. ~33F and dark.

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