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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 30 days ending Jun 30, 2014:

activity # timemileskm+mload
  Strength and Flexibility9 7:30:0090.0
  Orienteering4 4:36:01 16.81(16:25) 27.06(10:12) 77665 /75c86%108.3
  Trail Run5 4:29:00 22.64(11:53) 36.44(7:23) 73974.8
  Road Run7 3:18:57 22.17(8:59) 35.67(5:35) 29874.7
  Hiking1 2:00:00 7.94(15:07) 12.77(9:24) 34212.0
  Stationary Bike1 25:104.2
  Total27 22:19:08 69.56 111.94 215565 /75c86%364.0

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Monday Jun 30, 2014 #

5 PM

Road Run 33:01 intensity: (57 @1) + (12:15 @2) + (18:03 @3) + (1:46 @4) 3.6 mi (9:10 / mi) +64m 8:41 / mi
ahr:130 max:153 shoes: NB878 - #12

Runnin'. Low 80s and humid. Four dogs, all of whom stayed where they were supposed to.

Sunday Jun 29, 2014 #

11 AM

Trail Run 51:42 intensity: (3:09 @1) + (22:47 @2) + (22:56 @3) + (2:50 @4) 5.04 mi (10:15 / mi) +123m 9:32 / mi
ahr:128 max:148 shoes: NB 1210 "Leadville"

At Hand Hollow Preserve. Skipped Pilates to get out and run before it got too hot. Sunny and low 80s but cooler in the woods, which was most of the time. Tried to keep an easy pace. Trails are in very good shape (and very runnable, compared to what we hiked on at Sam's Point).

Friday Jun 27, 2014 #

11 AM

Hiking 2:00:00 [1] 7.94 mi (15:07 / mi) +342m 13:20 / mi

Hike at Sam's Point Preserve in the Shawangunks. Went to the Ice Caves (cool, literally and figuratively) and then hiked to Verkeerder Kill Falls, which is about a 100 ft drop. Most of the 1.7 mi trail out the falls was extremely rocky, so about half of the hike was pretty gnarly. There were no steep areas other than in the ice caves (where there are stairs, railings and ladders to help out). Actual time was about 5 hours, including breaks.

Nice hiking weather, 70s, mostly sunny, low humidity and a breeze up on the ridge. One snake sighting, a smooth green snake (much preferred over spotting a timber rattlesnake which abundant signs warn are in the area).

Thursday Jun 26, 2014 #

Strength and Flexibility 50:00 [2]

Bands. Lots of hip work.
4 PM

Road Run intervals 39:37 intensity: (1:03 @1) + (7:41 @2) + (18:59 @3) + (9:32 @4) + (2:22 @5) 4.27 mi (9:17 / mi) +53m 8:56 / mi
ahr:138 max:159 shoes: NB878 - #12

Intervals on the road. 4 x 400m (90 sec recovery) + 2 x 200m (60 sec recovery). Target was 1:50 for 400s and 51 for 200s. I went too fast (142, 147, 144, 147, 49, 49). Sunny and ~80F, so it was warm.

Tuesday Jun 24, 2014 #

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

2 PM

Trail Run 55:08 intensity: (3:10 @1) + (21:51 @2) + (25:26 @3) + (4:41 @4) * 4.46 mi (12:22 / mi) +104m 11:32 / mi
ahr:130 max:148 shoes: NB 1210 "Leadville"

At Dyken Pond Environmental Education Center in Rensselaer County, up on the plateau (about 5 mi south of Grafton Lakes SP). Nice area with about 6 miles of trails which are foot traffic only (i.e. no mtn bikes or horses). Trails have plenty of rocks and roots but the area is relatively flat so no big climbs. Lots of remnant stone walls and glacial erratics, some of which are quite impressive. Of particular note is a circular stone wall about 20m in diameter, presumably used as a corral of some sort. Mostly cloudy and in the upper 60's, nice for running.

Sunday Jun 22, 2014 #

Event: HVO Eagle Rock
 
11 AM

Orienteering race 1:01:39 intensity: (23 @1) + (13:44 @2) + (35:54 @3) + (11:38 @4) *** 7.07 km (8:43 / km) +143m 7:55 / km
ahr:136 max:154 spiked:16/19c shoes: VJ Falcons 5

Red course at Eagle Rock Reservation (HVO local event). Map has been recently updated to include storm damage from Sandy and Irene as well as to reflect the current (heavy) trail network. A middle-like course with lots of shortish legs, direction changes and map detail to read. Straight line distance 6.0km.

Had a decent run navigationally with small errors on three controls (mostly hestitations or having to stop even longer than usual to read detail on the map). Didn't push the pace too much since I beat up my legs yesterday. A fun course.

Note: Splits as reported on AP have combined legs 7 and 8 so the numbering of the splits from 9 on is off by one. My splits: 7 - 2:38, 8 - 3:28.

And then a visit with the grandson (and his parents) who live about a mile from the map.

Red - Splits

Saturday Jun 21, 2014 #

8 AM

Road Run race 24:33 intensity: (6 @2) + (14 @3) + (9:45 @4) + (14:28 @5) 4.97 km (4:56 / km) +66m 4:38 / km
ahr:155 max:160 shoes: NB878 - #12

A road race! 5k sponsored by the local(ish) Pop Warner Football Club. No nearby orienteering, so decided to run this to see where my fitness level is (the "quick and dirty" VO2max measurement with no tubes or wires attached). Course was hilly, with probably about 50m of climb (estimated from the USGS map). I'll see what AP says for climb corrected min/km when I download the GPS.

Nice day for running, low 60s and sunny at race time with low humidity. A little warm while running but since it's now actually Summer, it could have been much more uncomfortable.

Ended up 11th out of 64 but the entrant demographic was atypical with lots of kids (<12) and Pop Warner parents (mostly Moms). Was probably the oldest guy in the race with three other 61 year olds (Janet and two other women) and no one else over 51. Age group award category was 40 - 99, so no trinket.

Road Run warm up/down 7:02 intensity: (33 @1) + (18 @2) + (5:12 @3) + (59 @4) 0.78 mi (9:01 / mi)
ahr:136 max:147 shoes: NB878 - #12

Before. Scoping the first (and last) part of the course. Did some additional running around in the field near the start - not recorded.
9 AM

Road Run warm up/down 3:46 intensity: (6 @1) + (1:15 @2) + (2:25 @3) 0.33 mi (11:25 / mi) +3m 11:06 / mi
ahr:128 max:138 shoes: NB878 - #12

After. Jog back out to run in with Janet. Plus some additional jogging and walking around.

Thursday Jun 19, 2014 #

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

11 AM

Road Run 22:07 intensity: (54 @1) + (7:07 @2) + (9:33 @3) + (4:33 @4) 2.46 mi (8:58 / mi) +63m 8:19 / mi
ahr:134 max:150 shoes: NB878 - #12

From the Y after Pilates.

Wednesday Jun 18, 2014 #

11 AM

Trail Run 58:51 intensity: (1:57 @1) + (17:20 @2) + (34:23 @3) + (5:11 @4) 4.53 mi (13:00 / mi) +143m 11:50 / mi
ahr:132 max:149 shoes: NB 1210 "Leadville"

Exploring mountain bike trails at Beebe Hill SF. Was going to do this yesterday afternoon but it was 85F so I waited until today when it was in the upper 60s and overcast. Quite humid but much nicer for running. Less than perfect repeatability with the GPS track on trail sections I covered more than once - not too surprising with full leaf cover.

Trail Run 4:24 intensity: (35 @1) + (3:19 @2) + (30 @3) 0.31 mi (14:17 / mi)
ahr:118 max:132 shoes: NB 1210 "Leadville"

Another section of MB trail I noticed while on my cool-down walkabout.

Tuesday Jun 17, 2014 #

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

Sunday Jun 15, 2014 #

Event: WCOC Summer Picnic and meeting
 

Orienteering race 21:30 [4] *** 2.49 km (8:38 / km)
spiked:9/12c shoes: VJ Falcons 5

Sprint A at Ratlum Mountain. Took a side excursion to the pond on the way to #1 and then bumbled around in the woods way too long on #3 and #7. Sunny and low 70s, just about perfect. Followed by good food and socializing. Thanks Charlie and Rhonda.

Orienteering race 19:34 [4] *** 2.2 km (8:54 / km)
spiked:13/14c shoes: VJ Falcons 5

Sprint B. Cut across the field a bit early to #1and checked a couple of extra rocks. Hit the rest of them pretty well although my routes in and out between trails and controls weren't always optimal.

Course A - Splits

Course B - Splits

Saturday Jun 14, 2014 #

Event: EMPO - Pleasant Valley Farms
 
11 AM

Orienteering race 1:12:34 intensity: (2:06 @1) + (20:41 @2) + (35:58 @3) + (13:49 @4) *** 6.8 km (10:40 / km) +250m 9:01 / km
ahr:133 max:154 spiked:14/15c shoes: VJ Falcons 5

Red course on Pleasant Valley Farms map (the revised and expanded Norray Farm map). Nice course by Phil H-T giving us the full tour of the area south of Pleasant Valley Road. Most of the course was in woods with some running in open (yet to be mowed) fields and some limited trail running. Several legs relied fairly heavily on compass in areas of low contour detail (but there are plenty of hills).

Had a pretty good run with the only real miss on 14 when I got confused by the trails and fields near the control. Hesitated a few times and overshot two controls (but caught myself on both of them in ~ 30m). Probably 2 - 3 minutes total error. SL distance 6.0 km.

Red - Splits

Thursday Jun 12, 2014 #

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

Wednesday Jun 11, 2014 #

4 PM

Road Run 36:26 intensity: (1:46 @1) + (9:49 @2) + (21:40 @3) + (2:59 @4) + (12 @5) 4.1 mi (8:53 / mi) +49m 8:34 / mi
ahr:131 max:156 shoes: NB878 - #12

Up the road and back. Low 60s but very humid. New shoes, my last pair of New Balance 878 which I had stockpiled.

Tuesday Jun 10, 2014 #

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

11 AM

Stationary Bike 25:10 intensity: (9:24 @1) + (14:45 @2) + (1:01 @3)
ahr:111 max:134

Pedaling nowhere.

Sunday Jun 8, 2014 #

3 PM

Trail Run 1:00:23 intensity: (4:39 @1) + (31:34 @2) + (24:02 @3) + (8 @4) 4.85 mi (12:27 / mi) +216m 10:56 / mi
ahr:128 max:154 shoes: NB 1210 "Leadville"

Trails at Beebe Hill State Forest. I had read that the local mountain bikers have built trails here, so I went looking for them. I found a few km of bike trails, plus did some running on other trails and dirt roads in the SF. Visited No Bottom Pond (Janet hiked there and may post pictures at some point). The mountain bike trails are nice for running but I avoided trying out any of the "features" (e.g. jumps off cliffs and ramps up and over boulders). I also found trailheads for some other trails, so will need to return. Temperature was in the upper 70's, at least 5 degrees cooler than it was at home.

Note: Forgot to restart my watch a few times, so distance and time are longer than reported. (Probably missed 7-8 minutes and ~0.5 mi)
C • Beebe Hill photos 1

Saturday Jun 7, 2014 #

Event: HVO Blue Mountain
 
11 AM

Orienteering race 1:40:44 intensity: (17 @1) + (12:57 @2) + (53:10 @3) + (32:45 @4) + (1:35 @5) **** 8.5 km (11:51 / km) +383m 9:40 / km
ahr:139 max:158 spiked:13/15c shoes: VJ Falcons 5

Red course at Blue Mountain. 6.6km straight line with lots of climb. Some areas are junky with deadfall but visibility was generally good and the map is very good. Nice course by Geof and Jeff, although quite physical.

Sizable errors on two controls. On #6 I apparently didn't bother to check my compass as I followed a stream bed about 90 degrees off from my intended travel direction (looking at the leg later, I had in my mind that I needed to descend along a stream when I really needed to head upstream, though with only a small climb). Was able to relocate on a stone wall about 300 m away from where I should've been. Probably lost about 8 minutes. Other error was for about 3 minutes on # 8 when I thought I went down the reentrant to the left of the control but was actually to the right. Fumbled around for a bit until I figured it out.

Sunny and in the upper 70s, so very nice, but warm for orienteering.

AOWN moment: Spotted a ~3 ft long black snake in the marshy area between controls 10 and 11. He was slithering away from me faster than I was going, which suited us both fine. I recall having seen one of his (somewhat larger) ancestors on a previous visit to Blue Mountain.

Red - Splits

Thursday Jun 5, 2014 #

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

4 PM

Trail Run intervals 38:32 intensity: (37 @1) + (12:52 @2) + (13:51 @3) + (9:12 @4) + (2:00 @5) 3.45 mi (11:10 / mi) +153m 9:49 / mi
ahr:136 max:159 shoes: NB 1210 "Leadville"

At the Bird Sanctuary in Old Chatham. Did hill repeats on the Red trail, 3x ~500m with ~40m climb.

Tuesday Jun 3, 2014 #

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

Lots of hips, back and upper body using a big bouncy ball.

Monday Jun 2, 2014 #

Road Run 32:25 [3] 3.53 mi (9:11 / mi)
shoes: NB878 - #11

Hottish at 82F. Humidity not too bad. Irritating dog encounter about 250 m from the end.

Sunday Jun 1, 2014 #

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

If there was such a thing as aerobic pilates, this would've been it.

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