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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 30 days ending Sep 30, 2020:

activity # timemileskm+mload
  Orienteering5 8:21:09 26.28(19:04) 42.29(11:51) 105874 /91c81%172.3
  Hiking5 6:15:28 12.79(29:21) 20.58(18:14) 29618.8
  Bike-Trail6 5:58:55 38.52(9:19) 61.99(5:47) 65287.8
  Bike-Rail Trail3 4:39:56 38.88(7:12) 62.57(4:28) 1077.9
  Strength and Flexibility5 4:20:0026.0
  Walking4 3:38:43 11.47(19:04) 18.46(11:51) 557.2
  Trail Run3 2:45:56 14.47(11:28) 23.29(7:08) 30861.6
  Other2 2:16:31 4.78(28:34) 7.69(17:45)15.3
  Rail Trail Run1 34:30 3.4(10:09) 5.47(6:18) 3511.8
  Total33 38:51:08 150.59 242.35 251274 /91c81%408.7
  [1-5]33 27:58:11

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Wednesday Sep 30, 2020 #

2 PM

Trail Run 49:34 intensity: (21 @0) + (30 @1) + (11:01 @2) + (35:47 @3) + (1:55 @4) 4.2 mi (11:48 / mi) +64m 11:16 / mi
ahr:129 max:147 shoes: NB Summit KOM

Lehigh Parkway, mostly on mountain bike trails on the south side of the creek. Nice day - mostly sunny, upper 60s and some breeze.

Tuesday Sep 29, 2020 #

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

Yin practice - all hips and upper legs.

Monday Sep 28, 2020 #

2 PM

Bike-Trail 1:15:43 intensity: (27 @0) + (6:38 @1) + (32:31 @2) + (36:07 @3) 9.39 mi (8:04 / mi) +190m 7:35 / mi
ahr:123 max:141 shoes: Trek Marlin 7

Green Lane Park. Janet dropped me off at the middle parking area on Knight Rd. so I could play on single track while she rode south on the Perkiomen Trail from parking at Deep Creek Lake. Did Dogwood Loop and the unnamed group of trails further SE along Knight Rd. Trails were just wet enough from earlier rain to be a little slippery with some occasional small puddles. Then the Red Trail and Green Lane Connector Trail to get to the car (about 6.5k with a couple of significant climbs, but also a paved descent which drops about 40m). Upper 70s, humid.

Sunday Sep 27, 2020 #

Event: DVOA Quail Hill Scout Camp
 
11 AM

Orienteering race 1:25:28 intensity: (33 @1) + (1:01 @2) + (44:01 @3) + (39:05 @4) + (48 @5) *** 8.87 km (9:38 / km) +143m 8:55 / km
ahr:140 max:155 spiked:18/22c shoes: VJ Falcons 10

DVOA event at Quail Hill Scout Reservation. Red course, 7.5k, 192m climb, map exchange (actually a map flip) at control 12. Map is 1:5000 with 2.5m contours. Lots of trails and open areas but also plenty of woods with a wide range of vegetation, some of it scratchy). A bit warm (upper 70s) and humid. Nice course by Bob Burg with lots of route choice.

An OK run. No big errors but several small ones. Wrong direction out of the start, quickly corrected but ended up with a sub-optimum route to 1. Lost about 2 minutes on 8 looking for a rootstock among many rootstocks in visibility-limiting vegetation. Overshot 11 by a little bit since the map and terrain didn’t seem to match. 90 degree error out of 11 so ended up with a big arc going to 12. Off to the left on 13 and confused by an unmapped building in the OOB but figured it out pretty quickly. OK the rest of the course. 5-6 minutes errors total.

Red - Splits

Saturday Sep 26, 2020 #

3 PM

Walking 1:03:02 intensity: (3:12 @0) + (51:26 @1) + (8:13 @2) + (11 @3) 3.92 mi (16:05 / mi) +55m 15:24 / mi
ahr:105 max:128 shoes: New Balance 880

Neighborhood and park. 70F, humid.

Friday Sep 25, 2020 #

11 AM

Bike-Trail 1:00:57 intensity: (9 @0) + (3:58 @1) + (15:19 @2) + (37:36 @3) + (3:55 @4) 6.26 mi (9:44 / mi) +136m 9:07 / mi
ahr:127 max:152 shoes: Trek Marlin 7

West End Regional Park. Ventured down the steeper part of Beechnut, climbing back up on Down Below, which was doable without any bike pushing. Trails are in great shape. Low 70s, partly cloudy.
1 PM

Bike-Trail 35:00 intensity: (41 @0) + (4:02 @1) + (12:56 @2) + (17:17 @3) + (4 @4) 3.6 mi (9:43 / mi) +79m 9:06 / mi
ahr:122 max:142 shoes: Trek Marlin 7

Another loop after a lunch break.

Thursday Sep 24, 2020 #

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

Wednesday Sep 23, 2020 #

11 AM

Orienteering 2:08:25 intensity: (51 @0) + (38:45 @1) + (55:59 @2) + (30:52 @3) + (1:58 @4) **** 9.05 km (14:12 / km) +180m 12:55 / km
ahr:116 max:148 spiked:11/15c shoes: VJ Falcons 10

UsynligO course on Sandy Run map. Adv1 course starting at the north end of the map. 6.9k straight line. Challenging orienteering on a very nice day (70, sunny, dry).

Navigation was OK. Misread features near the control for 3 and 4, which led to some backtracking. Took the road to 5 which was definitely faster and saved about 1.3km of vegetation in the face (the only downside to this area). Overshot 6 a little but recovered quickly. Used the sometimes huge rock features to navigate to 8 but then had trouble figuring out which rock was the actual control feature since there are more mappable rocks in the terrain than the KP map has. Same issue with 11. At 14 I hit the feature right on but the app didn’t register until I visited a second time a minute or so later. Probably lost 10-15 minutes overall but satisfactory for a training run with no flags or streamers. Thanks to SandyF for the course and Sandy and GregA for the map.

Tuesday Sep 22, 2020 #

1 PM

Hiking 42:48 intensity: (3:45 @0) + (38:20 @1) + (43 @2) 1.31 mi (32:41 / mi)
ahr:99 max:116 shoes: NB Summit KOM

Jasper Park in Vera Cruz.

Hiking 1:19:37 intensity: (1:05:32 @0) + (10:05 @1) + (3:55 @2) + (5 @3) 2.64 mi (30:09 / mi) +96m 27:05 / mi
ahr:77 max:137 shoes: NB Summit KOM

Burkhart Preserve.

Monday Sep 21, 2020 #

2 PM

Bike-Trail 1:01:32 intensity: (46 @0) + (4:21 @1) + (30:43 @2) + (25:39 @3) + (3 @4) 6.25 mi (9:51 / mi) +62m 9:33 / mi
ahr:122 max:142 shoes: Trek Marlin 7

Jordan Parkway. Avoided any big hill climbs and minimized the time in rock gardens - legs still recovering from Saturday. Low 60s and sunny - doesn’t get much better.

Sunday Sep 20, 2020 #

Event: DVOA Springton Manor
 
3 PM

Hiking 1:30:23 intensity: (11:00 @0) + (1:12:42 @1) + (5:08 @2) + (1:21 @3) + (12 @4) 3.15 mi (28:42 / mi) +97m 26:11 / mi
ahr:97 max:145 shoes: ASICS Gel Venture 6 (#1)

Trails southeast along the Little Lehigh Creek, parking across the road and creek from the fish hatchery. I’ve run on these trails before so was giving Janet a guided tour. We discovered an arboretum, apparently owned and maintained by the City of Allentown (there is a small parking area, placards identify most of the trees, the area is mowed, but there is no signage identifying its ownership or origins - strange). Gorgeous day - bright sun and about 60F.

Saturday Sep 19, 2020 #

9 AM

Trail Run warm up/down 17:22 intensity: (1:19 @0) + (4:59 @1) + (7:15 @2) + (3:24 @3) + (18 @4) + (7 @5) 1.1 mi (15:47 / mi) +19m 14:58 / mi
ahr:113 max:161 shoes: NB Summit KOM

Running, jogging and walking to warm up.

Trail Run race 55:29 intensity: (8:35 @3) + (45:49 @4) + (1:05 @5) 5.12 mi (10:50 / mi) +224m 9:32 / mi
ahr:138 max:155 shoes: NB Summit KOM

Lenape Challenge, a race put on by the Perkiomen Watershed Conservancy involving a 5 mile trail run followed by a 2 mile kayak/canoe paddle on the Perkiomen Creek back to near the start point. I did the solo version, using a kayak. Teams of 2 used canoes. Weather was outstanding, sunny and upper 40s at the start and climbing to the upper 50s by the time I finished.

The trail run includes two ascents and descents of Spring Mountain, on rocky trails for the climbs but on pavement or gravel for parts of the descents. Quite a variety of surfaces for the trail run: on mowed paths through fields to start, then a stint on the paved Perkiomen Trail, climbing on rocky/rooty trail, back to the paved trail to descend, back up the mountain on a moderately steep eroded ski trail, a nice piece of mostly downhill single-track, then down on a gravel road/ski trail, and finally pavement across a bridge to the transition to boats.

I’ve raced on trail many, many times but have only kayaked a handful of times, and that has always been on flat water. So, any “racing” was done with the trail run and the objective for the second part was just to finish. Fortunately, the water level in the creek was quite low (<90cfm, 150-1000cfm is optimal) so there was minimal risk. The downside to low water is lots of bottoming out and occasionally needing to get out of the boat and drag it through a section. Every time I hit a rock I was thinking “glad it’s not my boat.” So the boat section took a while and wasn’t as much fun as it could have been. (The race is normally held in the Spring when sufficient flow is pretty much guaranteed, but Covid.)

For pandemic safety, there were 5 start waves at 10 minute intervals and chip timing was used, so it was tough to tell where you were placewise. I ended up 55th overall with 86 teams and 18 solos competing. I think I was 14th solo.

I recorded a single GPS track (in this entry) but split out the different activities for logging.

C • It was 2
10 AM

Other race 1:56 [2] 0.04 mi (48:37 / mi)
shoes: NB Summit KOM

Transition - putting on a PFD and getting in the boat.

Other race 46:00 intensity: (15:00 @2) + (26:00 @3) + (5:00 @4) 2.09 mi (22:00 / mi)

Kayaking portion.

Friday Sep 18, 2020 #

5 PM

Hiking 1:14:58 intensity: (57:09 @0) + (17:24 @1) + (24 @2) + (1 @3) 2.63 mi (28:30 / mi)
ahr:79 max:122 shoes: New Balance 880

Lums Pond SP in northern Delaware. Partly to break up the drive home, more so to avoid being on 95 and 476 during Friday afternoon rush hour, and also to do some loggable activity for the day. Fed the local mosquitos a bit and spotted some birds. About 70F but it actually felt cool with a low dew point and some beeeze. Quite a bit of wind damage from Isaias - many new, large rootstocks, but trails have all been cleared.

Thursday Sep 17, 2020 #

11 AM

Trail Run 43:31 intensity: (22 @0) + (51 @1) + (5:09 @2) + (34:22 @3) + (2:47 @4) 4.05 mi (10:45 / mi)
ahr:132 max:149 shoes: NB Summit KOM

Nature Trail at the condo. Mid 70s, a bit humid.

Wednesday Sep 16, 2020 #

1 PM

Other (Kayaking) 1:28:35 intensity: (1:24:46 @0) + (3:49 @3) 2.65 mi (33:26 / mi)
ahr:53 max:85

Paddling around Assawoman Bay. Osprey, herons, cormorants. Light breeze out of the SE. Pretty relaxed.

Tuesday Sep 15, 2020 #

10 AM

Walking 1:01:43 intensity: (1:00:03 @0) + (1:40 @1) 2.4 mi (25:43 / mi)
ahr:73 max:101 shoes: New Balance 880

Around the condohood.
2 PM

Bike-Rail Trail 2:31:39 intensity: (2:12:14 @0) + (19:25 @1) 18.38 mi (8:15 / mi)
ahr:78 max:106 shoes: Trek Marlin 7

Lewis-Rehoboth Bike/Pedestrian Loop, including the Junction & Breakwater Trail and trails through Cape Henlopen SP, plus connecting on roads through Lewis and Rehoboth. Parked behind the Tanger Outlets on Rt.1 and biked clockwise. Stops in the Park at the bathhouse, at Herring Point and several times along Gordon Pond to check out birds. Upper 60s, low humidity and sunny (attenuated somewhat by high altitude smoke from West Coast fires).

Monday Sep 14, 2020 #

12 PM

Hiking 43:51 intensity: (39:24 @0) + (4:04 @1) + (23 @2) 1.5 mi (29:14 / mi)
ahr:80 max:116 shoes: NB Summit KOM

Burton Island Nature Trail in Delaware Seashore SP. The most abundant wildlife species was mosquitos. A distant second was fiddler crabs, followed by birds. Later walked about 2km on the beach (unrecorded, except in Janet’s log).

Sunday Sep 13, 2020 #

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

Saturday Sep 12, 2020 #

4 PM

Bike-Rail Trail 1:07:35 intensity: (34:57 @0) + (31:30 @1) + (1:08 @2) 10.24 mi (6:36 / mi) +43m 6:31 / mi
ahr:89 max:114 shoes: Trek Marlin 7

Saucon Rail Trail from Township Park to the northern end in Hellertown, and back. A few small side trips. Low 70s, sunny and low humidity.

Friday Sep 11, 2020 #

11 AM

Orienteering race 2:13:04 intensity: (6 @1) + (7:26 @2) + (1:17:01 @3) + (44:15 @4) + (4:16 @5) *** 12.52 km (10:38 / km) +421m 9:06 / km
ahr:138 max:159 spiked:13/17c shoes: VJ Falcons 10

DIY Billygoat (aka the Covid Goat) at Mountain Lakes Park. 10.7km, 400m with skipping one control allowed. Mass start, but Janet and I were the only ones there and she started about two minutes ahead of me. Great weather (70F, partly sunny, low humidity), great terrain and map, and great course by Niels LO (Thanks!). Actual o-flags but no punching. Skipped control 5.

Off to a sloppy start navigationally, overshooting 1 by a lot and 2 by a little (used the 1:7500 version of the map). Came in one level too high to 4 plus didn’t execute the route well. Pretty clean the rest of the way except for a little overshoot at 14. AP says I lost time at 16 - I hit the control fine but added distance by staying on the road for too long. About 7 minutes lost total. In an actual Billygoat mass start, the errors at 1 and 2 likely wouldn’t have happened since there would’ve been lots of other people around. Only 39 seconds behind Clint, but he didn’t skip a control.

Sore afterwards in the usual places but no cramping.

DIY Goat - Splits

Thursday Sep 10, 2020 #

7 PM

Walking 44:14 intensity: (42:16 @0) + (1:58 @1) 2.51 mi (17:37 / mi)
ahr:79 max:104 shoes: New Balance 880

Around the neighborhood in the post-rain mugginess.

Wednesday Sep 9, 2020 #

3 PM

Rail Trail Run 34:30 intensity: (23 @0) + (43 @1) + (5:55 @2) + (19:55 @3) + (7:34 @4) 3.4 mi (10:09 / mi) +35m 9:50 / mi
ahr:132 max:146 shoes: ASICS Gel Venture 6 (#1)

From Living Memorial Park. A mix of surfaces: gravel trail, paved road, concrete sidewalk and a short bushwhack through the woods. Low 80s and muggy.

Tuesday Sep 8, 2020 #

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

Monday Sep 7, 2020 #

3 PM

Bike-Trail 1:04:05 intensity: (5 @0) + (2:22 @1) + (15:17 @2) + (45:14 @3) + (1:07 @4) 7.1 mi (9:02 / mi) +99m 8:39 / mi
ahr:129 max:143 shoes: Trek Marlin 7

Nockamixon SP bike trails. A little busier than usual since it was a holiday. Cold Spot, Eastern Woods (lower), Jaywalk (clockwise), Eastern Woods (upper) , Haycock Run twice. Some new big bumps on Eastern Woods. Just about 80F with low humidity. Trails mostly dry.

Sunday Sep 6, 2020 #

Event: DVOA Warwick County Park
 
10 AM

Orienteering race 1:14:57 intensity: (20 @1) + (6:33 @2) + (37:53 @3) + (27:26 @4) + (2:45 @5) *** 6.47 km (11:35 / km) +150m 10:23 / km
ahr:138 max:162 spiked:14/17c shoes: VJ Falcons 10

Green course at Warwick - with flags and punches! Mid 70s, sunny, low humidity. Mediocre orienteering: lost 3 minutes each on 4 and 13, 2 min on 12 and another minute or 2 on a bad route choice to 16 (straight, across rocky ground instead of trails and field). Woods were thick in places but less scratchy than I remembered.

GREEN - Splits

Saturday Sep 5, 2020 #

2 PM

Bike-Trail 1:01:38 intensity: (59 @0) + (12:13 @1) + (30:58 @2) + (17:25 @3) + (3 @4) 5.92 mi (10:25 / mi) +87m 9:57 / mi
ahr:118 max:142 shoes: Trek Marlin 7

West End Regional Park on a spectacular day weatherwise. Rode mostly in the southern section after a warmup on Roundabout. Avoided going down any of the big hills, so I didn’t have to get back up. Explored the parts of Beechnut and Bones which stay relatively flat. Did Fun Stuff on the way back to the car with its recently refurbished features.

Friday Sep 4, 2020 #

11 AM

Orienteering 1:19:15 intensity: (4:31 @1) + (30:40 @2) + (36:14 @3) + (7:50 @4) **** 5.39 km (14:42 / km) +165m 12:45 / km
ahr:126 max:151 spiked:18/20c shoes: VJ Falcons 10

Advanced 1 UsynligO course on Shickshinny map. 4.6 k straight line. Upper 70s, mostly sunny and lower humidity.

More Shickshinny coal mine terrain! I kept fantasizing about how great a field checked map at 1:5000 would be in the more detailed areas here - but the KP map at 1:10000 was still a lot of fun. I navigated well today, only missing significantly on 7 (2-3 min) and 11 (~1 min). At 8, 9, 13 and 20 the features I was at when the tune played didn’t really look like what I expected from the map, but I moved on anyway. Thanks again to Greg Ahlswede for creating these maps and courses.

Hiking 9:34 intensity: (6:42 @0) + (2:18 @1) + (34 @2) 0.64 km (14:51 / km) +43m 11:08 / km
ahr:86 max:113 shoes: VJ Falcons 10

To start.

Hiking 23:58 intensity: (10:22 @0) + (12:06 @1) + (1:30 @2) *** 1.25 km (19:06 / km) +59m 15:27 / km
ahr:91 max:116 shoes: VJ Falcons 10

Since I knew Janet was going to be out a while longer I headed back out to visit some of the control sites on the Advanced 2 course which I didn’t get to last time. Once I got out there and realized that I needed to get up some substantial (less than fully mapped) cliffs, I turned the outing into a woods walk, checking out mining remnants. Then I waited around at the finish for Janet to come in (checking the UsynligO app to monitor her progress).

Hiking 10:19 [0] 0.61 km (16:51 / km)
ahr:72 max:86 shoes: VJ Falcons 10

Back to car.

Thursday Sep 3, 2020 #

2 PM

Bike-Rail Trail 1:00:42 intensity: (35:30 @0) + (24:42 @1) + (30 @2) 10.26 mi (5:55 / mi) +64m 5:48 / mi
ahr:87 max:116 shoes: Trek Marlin 7

Ironton Rail Trail. Coplay loop plus 2 mi out and back the spur. 80F and humid.

Wednesday Sep 2, 2020 #

Event: Cancelled - Rocky Mountain Orienteering Festival
 
4 PM

Walking 49:44 intensity: (49:23 @0) + (21 @1) 2.64 mi (18:50 / mi)
ahr:69 max:96 shoes: New Balance 880

A walk in the park. 80F, 73Fdp.

Tuesday Sep 1, 2020 #

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

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