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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 30 days ending Sep 30, 2019:

activity # timemileskm+mload
  Orienteering14 13:37:29 45.07(18:08) 72.54(11:16) 1675125 /143c87%279.7
  Bike-Trail7 7:58:21 48.06(9:57) 77.35(6:11) 1001129.4
  Trail Run3 4:12:24 17.2(14:40) 27.68(9:07) 103686.6
  Strength and Flexibility5 4:10:0025.0
  Walking3 3:05:42 4.32(42:59) 6.95(26:43) 15533.4
  Hiking2 1:31:44 2.0(45:52) 3.22(28:30) 2452.3
  Bike-Rail Trail1 1:26:50 11.94(7:16) 19.22(4:31)2.0
  Total33 36:02:30 128.59 206.95 4113125 /143c87%558.4
  [1-5]33 32:01:23

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Monday Sep 30, 2019 #

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

Sunday Sep 29, 2019 #

10 AM

Trail Run race 55:40 intensity: (3 @1) + (15 @2) + (1:45 @3) + (43:30 @4) + (10:07 @5) 4.44 mi (12:32 / mi) +396m 9:49 / mi
ahr:149 max:162 shoes: NB Leadville VS

Blue Burn Trail Run at Blue Mountain Ski Area. Advertised as a 5M race but it was pretty obvious before we started that we were following the semi-permanently marked 4.5M course. Plenty of physical challenges in the process of climbing to the top of the ski area and getting back down: a long steady climb of ~100m over 1.1km, shortly followed by a 75m climb in ~250m up a double diamond ski trail, and a technical descent on very rocky single track (enhanced by damp leaves and loose dirt/gravel). Much of the race was on ski trails or gravel roads used to access the trails when they’re not snow-covered. Sunny and 70ish.

Reasonably satisfied with my race. I gained ground on people on the steep climbs and descents but then usually lost it back in the flatter sections. 13 out of 35 overall. 1st M60-69 by default. 5 minutes ahead of the 70+ guy. Race winner did 35 minutes - yikes!

Saturday Sep 28, 2019 #

2 PM

Bike-Rail Trail 1:26:50 intensity: (1:06:44 @0) + (19:52 @1) + (14 @2) 11.94 mi (7:16 / mi)
ahr:83 max:112 shoes: Trek Marlin 7

D & L Trail, starting at Freemansburg. Downriver to the boat launch just beyond the Rt. 33 bridge, upriver to the Minsi Bridge in Bethlehem, them back to the car. Occasional stops to read signs and look at remnant canal stuff.

Thursday Sep 26, 2019 #

11 AM

Bike-Trail 1:04:13 intensity: (3 @0) + (1:03 @1) + (11:04 @2) + (35:33 @3) + (15:17 @4) + (1:13 @5) 6.4 mi (10:02 / mi) +206m 9:07 / mi
ahr:134 max:155 shoes: Trek Marlin 7

Trexler Preserve. Did the lowest part of Half Pipe, which I hadn’t done before. Big climb back up. Overcast and low 70s with a couple of unexpected sprinkles.

Wednesday Sep 25, 2019 #

2 PM

Trail Run 1:44:54 intensity: (18 @0) + (14:46 @1) + (42:21 @2) + (41:02 @3) + (6:27 @4) 6.08 mi (17:15 / mi) +294m 15:00 / mi
ahr:123 max:146 shoes: NB Leadville VS

Appalachian Trail starting at the Bake Oven Knob parking lot heading northbound (and then heading southbound to return). Up and over Bake Oven Knob which has decent views to both sides of the ridge. Ran when I could but much of the trail is too rocky for running (AT in PA = Rocks). Nice clear day but on the warm side for running (upper 70s).

Tuesday Sep 24, 2019 #

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

11 AM

Bike-Trail 1:07:46 intensity: (1:59 @0) + (12:28 @1) + (32:51 @2) + (19:58 @3) + (30 @4) 7.03 mi (9:38 / mi) +52m 9:25 / mi
ahr:118 max:143 shoes: Trek Marlin 7

Jordan Parkway, including a trip back to the car to patch me up when performing a minor repair to the bike resulted in a not so minor gash in my thumb. Kept to flatter trails for the remainder of the ride since gear shifting with my bandaged left thumb was a little tricky. Nice day - sunny and 70s.

Monday Sep 23, 2019 #

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

Sunday Sep 22, 2019 #

10 AM

Orienteering race 1:59:31 intensity: (11 @0) + (13:08 @1) + (34:04 @2) + (52:42 @3) + (15:45 @4) + (3:41 @5) ***** 9.51 km (12:34 / km) +171m 11:32 / km
ahr:128 max:164 spiked:19/24c shoes: VJ Falcons 10

Day 2 of Greenbush 2-Day event. Same fabulous terrain as yesterday on an adjacent area. This area has a substantial ski and mountain bike trail network in parts of it. It seemed to me that the undergrowth was a bit thicker in the area. Raining pretty hard when I started but it slowed down while I was running and was mostly stopped when I finished. Fortunately the temperature was about 70F, so it was quite comfortable even with the rain.

Less focused today than yesterday so not as clean a run. Lost significant time on the first two controls distracted by the rain and relying too heavily on the trails. Switched to using primarily the contours and things went better. Got between the wrong depressions on legs 13 and 18 but was able to read the terrain to figure out where I was and avoid any disasters. Mis-read ups and downs for 14 which turned a 2 minute leg into a 6 minute one. Total time probably could have been 15-20 minutes faster.

Thanks again to the Badger and Chicago clubs for making it possible for us to play here.

Red/Blue - Splits

Saturday Sep 21, 2019 #

Event: Greenbush 2-Day
 
10 AM

Walking 10:08 intensity: (2:07 @0) + (4:56 @1) + (1:48 @2) + (1:16 @3) + (1 @4) 0.53 km (19:05 / km) +23m 15:39 / km
ahr:103 max:142 shoes: VJ Falcons 10

To the Start.

Orienteering race 1:45:25 intensity: (10 @0) + (3:06 @1) + (18:51 @2) + (44:34 @3) + (24:47 @4) + (13:57 @5) ***** 8.4 km (12:33 / km) +176m 11:21 / km
ahr:136 max:174 spiked:22/22c shoes: VJ Falcons 10

Day 1 of Greenbush 2-Day event co-hosted by Badger and Chicago clubs. Red/Blue course, 7.3km. Super sweet glacial terrain with lots of depressions both large and small. Leaves mostly still on the trees so distant visibility was somewhat reduced. Very few trails in the area we used (the Cat’s Meow area used for the 2009 US Champs here). Mid 70s and humid, so a bit of a sweat-fest.

Excellent run navigationally, finding all 22 controls where I expected them to be. A few mid-leg hesitations and went to #2 on the way to #1, but that was mostly to verify that the bag I saw was indeed #2 - trying to be very deliberate early in the course. Fading near the end but maintained focus.

Much thanks to Soupbone and the Badger club for all their efforts to make this event happen.
C • Kind words 3

Red/Blue - Splits

Thursday Sep 19, 2019 #

3 PM

Bike-Trail 1:07:09 intensity: (29 @0) + (8:32 @1) + (29:50 @2) + (27:14 @3) + (1:04 @4) 7.64 mi (8:47 / mi) +119m 8:23 / mi
ahr:121 max:147 shoes: Trek Marlin 7

Green Lane Park, starting at the middle of the three parking areas along Knight Rd. Janet dropped me at the parking area so I could do some dirt trails while she rode on the tamer Perkiomen Trail. So I did a mix of mountain bike trails, gravel, and one paved part (the big descent along Rt. 29). Some of the mtb trails were through tall grass with the actual trail surface obscured and the occasional scratchy plant extending across the trail. Another really fine day - sunny and about 70F.

Wednesday Sep 18, 2019 #

3 PM

Trail Run 1:31:50 intensity: (17 @0) + (2:29 @1) + (31:36 @2) + (56:17 @3) + (1:11 @4) ** 6.68 mi (13:45 / mi) +346m 11:51 / mi
ahr:126 max:147 shoes: NB Leadville VS

South Mountain in Bethlehem aka Star Village. A big loop literally around the Lehigh U Mountaintop Campus, plus a bit. Perhaps better described as a rock run, with trails underneath the rocks. Explored some trails I hadn’t been on before to the east end of the map (and lower on the mountain). Had the map along and kept pretty good contact, coming to a full stop several times so I could read the detail. Another superb weather day, mostly sunny, dry and about 70F. One minor fall and a tweak of my left ankle - ran on it for about 4 miles after the tweak so it’s probably OK but may be a little sore for a couple of days.

Tuesday Sep 17, 2019 #

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

11 AM

Bike-Trail 1:13:09 intensity: (1:34 @0) + (2:25 @1) + (16:35 @2) + (48:54 @3) + (3:41 @4) 6.66 mi (10:59 / mi) +108m 10:27 / mi
ahr:128 max:147 shoes: Trek Marlin 7

Nockamixon SP. Haycock, Eastern Woods, Jaywalk, South Park and Haycock again. First time on South Park (on a bike) - pretty technical with lots of rocky areas - stretching my current capabilities a bit but stayed uptight for the most part. Gorgeous day - sunny and low 70s.
C • ...and gnomes... 2

Monday Sep 16, 2019 #

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

Sunday Sep 15, 2019 #

Event: DVOA Fort Washington
 
11 AM

Orienteering 1:38:47 intensity: (3:27 @1) + (13:36 @2) + (51:59 @3) + (20:37 @4) + (9:08 @5) *** 9.95 km (9:56 / km) +230m 8:54 / km
ahr:136 max:175 spiked:23/26c shoes: VJ Falcons 10

DVOA event at Fort Washington SP. Red course, 8.1k, 265m. Nice course by Wyatt, keeping us on our toes with the navigation in a park which is long and narrow with a moderate trail network and several road crossings. Vegetation mapping is a little dated but much of it has shifted toward less green, so some nice areas out there. A few controls were tucked down in pits or depressions but there were enough supporting features to find them.

An OK run. Went right by #4 without seeing the bag (1 min). Overshot #14 by a lot, neglecting to realize that the vehicle tracks in tall grass were the mapped trail which should have caught me (6 min). Lost some time going from 18 to 19 bashing around in vegetation on the hillside rather than dropping immediately to the field (2 min). Attacked #23 too soon when I misread a trail junction (3 min). OK on the rest of the controls although I walked quite a bit since it was pretty warm (sunny and upper 70s).

Red - Splits

Saturday Sep 14, 2019 #

12 PM

Bike-Trail 50:03 intensity: (20 @0) + (7:23 @1) + (23:22 @2) + (18:23 @3) + (35 @4) 5.06 mi (9:53 / mi) +115m 9:14 / mi
ahr:120 max:145 shoes: Trek Marlin 7

Jacobsburg SP with Janet (although we went our separate ways while biking). Found more technical trails than I was expecting since I spotted a couple of "I wonder where that goes" unofficial trails. Overcast, 70ish with a few sprinkles.

Friday Sep 13, 2019 #

2 PM

Bike-Trail 1:20:27 intensity: (39 @0) + (4:48 @1) + (14:09 @2) + (50:11 @3) + (10:40 @4) 8.22 mi (9:47 / mi) +276m 8:52 / mi
ahr:130 max:149 shoes: Trek Marlin 7

Trexler Preserve, trails on the North Range. Bigger hills than what I’ve been riding but less rocks and roots on the trails. Much cooler with temperature in the upper 60s and overcast.

Wednesday Sep 11, 2019 #

3 PM

Bike-Trail 1:15:34 intensity: (30 @0) + (5:03 @1) + (21:09 @2) + (47:23 @3) + (1:29 @4) 7.05 mi (10:43 / mi) +125m 10:09 / mi
ahr:126 max:144 shoes: Trek Marlin 7

Jordan Parkway. Even having ridden here 4 or 5 times I still get stuck in loops and am not sure how to get out. Obviously, I got out, but it’s a little frustrating to return to a familiar place not knowing what turn I missed to get there. Oh well, more visits required. Quite warm and humid (90F, 70F dp) - maybe the last of this for this year (I hope). Some fallen leaves on the trails already, but not enough to obscure the details.

Monday Sep 9, 2019 #

10 AM

Walking 2:39:09 [2] 3.15 mi (50:32 / mi) +90m 46:24 / mi
shoes: New Balance 880

At Point Lobos State Natural Preserve. Mostly on trails along the ocean. Lots of birds plus sea otters, sea lions and a harbor seal.

Sunday Sep 8, 2019 #

8 AM

Orienteering race 18:48 intensity: (4 @1) + (9 @2) + (3:52 @3) + (13:12 @4) + (1:31 @5) *** 2.48 km (7:35 / km) +13m 7:24 / km
ahr:145 max:163 shoes: NB Leadville VS

1 PM

Orienteering race 32:21 intensity: (8 @1) + (21 @2) + (2:48 @3) + (16:06 @4) + (12:58 @5) *** 4.57 km (7:05 / km) +54m 6:41 / km
ahr:149 max:181 shoes: NB Leadville VS


Sprint 3 - Splits

Saturday Sep 7, 2019 #

10 AM

Orienteering race 46:10 intensity: (7 @0) + (9:29 @1) + (8:55 @2) + (25:50 @3) + (1:47 @4) + (2 @5) *** 3.7 km (12:28 / km) +163m 10:13 / km
ahr:124 max:154 spiked:6/7c shoes: VJ Falcons 10


Brown Long - Splits

Friday Sep 6, 2019 #

Event: BAOC: U.S. Nationals
 
1 PM

Walking 16:25 intensity: (13:59 @0) + (2:04 @1) + (22 @2) 1.35 km (12:09 / km) +42m 10:31 / km
ahr:82 max:116 shoes: VJ Falcons 10

Walk to the start from arena.

Orienteering race 51:46 intensity: (39 @0) + (6:38 @1) + (11:03 @2) + (11:10 @3) + (13:28 @4) + (8:48 @5) *** 3.73 km (13:52 / km) +164m 11:22 / km
ahr:133 max:170 spiked:9/11c shoes: VJ Falcons 10

US Middle distance champs at Big Basin SP. M65+, 2.4k, 160m. No color courses were specified, only course 1-11 (this was course 6). Curiously, the course numbers were not on the maps, only the classes, printed in tinyfont.

Terrain was steep, generally soft underfoot and there was some thick vegetation so it was physical and slow for much of the course. Course design used the terrain well. Temperature mid 70s and sunny, which also slowed things a bit.

My run was not very good. Major screw-ups on the first two controls. Lost about 5 minutes on the first one when I missed to the left, saw features I couldn’t identify and wound up going back to the start triangle for a redo. Crossed the big stream too soon on the way to 2 and spent time searching to the west of the control. Eventually crossed back over the stream to the trail to go to a proper attack point to find the control, having squandered about 10 minutes. Pretty clean the rest of the way. ~23 minutes from start to control 2, ~28 minutes for the rest of the course. Could’ve been about 36 minutes, but well off the podium with the two big errors.

Some organizational issues at the Start as some people punched a start box while most did not. Starts were shifted by two minutes for those not punching a start box, so real time results were messed up. Also, the start crew apparently didn’t have a list of competitors by start time, so had no idea who was supposed to start when. And the much advertised “quiet zone” at the start didn’t seem to have been communicated to the start crew. Hope they get this figured out before hosting NAOC in a year.


Brown X Middle - Splits

Thursday Sep 5, 2019 #

4 PM

Orienteering 1:01:31 intensity: (39:39 @0) + (11:34 @1) + (10:18 @2) *** 2.64 km (23:19 / km) +203m 16:51 / km
ahr:86 max:123 shoes: VJ Falcons 9

Model event at Big Basin SP. Got close enough to all 10 controls to see the flag. Didn’t always agree with how things were mapped or the positioning of some of the flags.

Wednesday Sep 4, 2019 #

12 PM

Hiking 46:44 intensity: (41:58 @0) + (3:36 @1) + (1:07 @2) + (3 @3) 1.16 mi (40:17 / mi) +184m 26:59 / mi
ahr:73 max:126 shoes: New Balance 880

Trail from the top of Paulina Peak in Newberry Volcanic National Monument (and back since the car was parked up top).

Tuesday Sep 3, 2019 #

10 AM

Orienteering race 20:54 intensity: (9:56 @3) + (9:54 @4) + (1:04 @5) *** 3.19 km (6:33 / km) +45m 6:07 / km
ahr:142 max:159 spiked:13/14c shoes: NB Leadville VS

2 PM

Orienteering race 24:22 intensity: (20 @0) + (27 @1) + (2:21 @2) + (11:06 @3) + (6:37 @4) + (3:31 @5) *** 3.17 km (7:41 / km) +75m 6:52 / km
ahr:137 max:182 spiked:12/13c shoes: NB Leadville VS


Shevlin Park Sprint - Splits

Monday Sep 2, 2019 #

8 AM

Orienteering 51:47 intensity: (33:10 @0) + (17:54 @1) + (43 @2) 3.49 km (14:50 / km) +92m 13:06 / km
ahr:87 max:114 shoes: VJ Falcons 9

9 AM

Orienteering race 1:31:21 intensity: (3:31 @0) + (17:45 @1) + (30:44 @2) + (22:49 @3) + (10:45 @4) + (5:47 @5) *** 8.8 km (10:23 / km) +239m 9:08 / km
ahr:123 max:167 spiked:9/12c shoes: VJ Falcons 9

11 AM

Orienteering 50:00 [1] 3.5 km (14:17 / km)
shoes: VJ Falcons 9

From assembly area back to parking. Did a little bit of off trail with no compass.

Medium Day 3 Upper Dutchman - Splits

Sunday Sep 1, 2019 #

10 AM

Orienteering race 44:46 intensity: (14 @0) + (6 @1) + (5 @2) + (4:29 @3) + (21:03 @4) + (18:49 @5) *** 5.41 km (8:17 / km) +50m 7:55 / km
ahr:150 max:172 spiked:12/14c shoes: VJ Falcons 9

Deschutes Daze -Day 2 on Lava Butte map. Mostly flat(ish) open woods with point rock features (lava outcrops) with areas of undergrowth ( depicted with vertical green). A dogbone course where pairs of controls needed to be visited (in either order) before visiting the next pair, making this an exercise in planning routes ahead. I did the shorter of the two available courses (4.9k) with 7 control pairs.

This race was a mass start with both the long and short courses having the same first two control pairs. For the first four controls it was just stay on the train. It got much lonelier when the long course runners deviated. Overshot the first control 4 and had to double back (1-1.5 minutes). By the time I got to the fifth pair, long course runners started appearing again and were helpful on the 5 and 6 pairs. Overshot the second control 7 by a little but I turned around and saw the flag (45-60 sec). I think I finished 2nd overall on the short course (pending seeing the actual results).
1 PM

Hiking 45:00 intensity: (32:09 @0) + (8:48 @1) + (3:36 @2) + (27 @3) 0.84 mi (53:34 / mi) +61m 43:41 / mi
ahr:80 max:131 shoes: New Balance 880

Trail at Big Obsidian Flow in Newberry National Volcanic Monument south of Bend, OR. Rocks, lots of rocks, many of them sharp, some of them very sharp, and many of them black and shiny.

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