Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Jan 31, 2006:

activity	#	time	miles		km		+m				load
Orienteering	4	5:45:08	15.99	(21:35)	25.73	(13:25)	355	42 /	49c	85%	133.8
Road Run	9	5:30:15	37.9	(8:43)	60.99	(5:25)					103.9
Trail Run	4	3:20:47	17.27	(11:38)	27.79	(7:14)					60.2
Total	16	14:36:10	71.15	(12:19)	114.51	(7:39)	355	42 /	49c	85%	297.9

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Sunday Jan 29, 2006 #

Trail Run long 1:25:37 [3] 8.5 mi (10:04 / mi)
shoes: NB 804 - Size 9.5

Schodack Island State Park, next to the Hudson River about 10mi south of Albany. Couldn't be much flatter. The only relief is from dredging spoils (dumped quite a while ago) and the dikes built to contain them. Mature woods but unfortunately most of the area is swampy with heavy undergrowth so off-trail running isn't very pleasant.
Distance is an estimate. Tried to keep heartrate under 130.

C • "dredging spoils" - Is this fr... 2

Saturday Jan 28, 2006 #

Orienteering (Field Checking) 2:00:00 [1] *** 3.7 km (32:26 / km)
spiked:6/6c

Final course changes (I hope) for the Long Champs courses at Thacher - tweaked a few control locations and removed some streamers at locations I ended up not using. Just got confirmation earlier in the week that the firing range will not be in use during the event, so we get to use some legs which would have been a bit risky otherwise. :-)
Sunny and 45F with about 2 - 4 inches of wet snow on the ground. Mmmm - snow covered crevices!

Orienteering 46:35 [3] ** 4.1 mi (11:22 / mi)
spiked:4/5c shoes: NB 804 - Size 10

Picking up some unused streamers at Thacher and getting in a run on a really nice day. Visited about 5 locations in the woods, but much of the run was on (snow and slush covered) trails. Was able to do most of the legs from memory, so didn't use the map too much.

Wednesday Jan 25, 2006 #

Road Run 24:15 [3] 2.7 mi (8:59 / mi)
shoes: NB 878 - #5

66S, Richmond Road to Reed Road and back. Took it easy. Another above freezing day in January!

Tuesday Jan 24, 2006 #

Road Run (Tempo) 16:00 [4] 2.1 mi (7:37 / mi)
shoes: NB 878 - #5

Road Run (warm up/cool down) 17:55 [3] 2.0 mi (8:57 / mi)
shoes: NB 878 - #5

N on 66. One mile before and one after the tempo run.

Sunday Jan 22, 2006 #

Orienteering race 1:05:00 [4] *** 6.56 km (9:55 / km) +190m 8:39 / km
spiked:8/10c shoes: Old Jalas

Test running some of the Long Course legs at Thacher SP. If anyone had told me that I'd be running on bare ground on January 22 at Thacher, I would never have believed them. There should be at least a couple of feet of snow on the ground now. There was some ice on the trails where it was packed by foot, ski and snowmobile traffic but with studded shoes it was no problem. It looks like I may have to make some of the courses a bit longer. Of course I had the advantage of having already analyzed the route choices and have been to the control sites. Most of the ribbons I've hung are still there.

Orienteering (Field Checking) 30:00 [2] *** 1.5 km (20:00 / km)
spiked:6/6c shoes: Old Jalas

At Thacher SP. Checking a few sites, moving some ribbons around, removing some ribbons at sites which aren't being used.

Friday Jan 20, 2006 #

Road Run 30:56 [3] 3.5 mi (8:50 / mi)
shoes: NB 878 - #5

South on Rt. 66. Another 50 degree day in January!

Wednesday Jan 18, 2006 #

Road Run 34:47 [3] 4.1 mi (8:29 / mi)
shoes: NB 878 - #5

N on Rt. 66 in the dark. Actual pace faster than I thought it was.

Monday Jan 16, 2006 #

Trail Run (Snowshoe) 1:15:00 [3] 5.0 mi (15:00 / mi)
shoes: NB 804 - Size 10

At the Bird Sanctuary. Distance estimated. About 6" of powdery snow (with some deeper drifts). Breaking trail about half the time, so had to walk occasionally to keep the heart rate in a reasonable range. Temperatures in the low 20's (F) and sunny - quite nice.

Saturday Jan 14, 2006 #

Orienteering race 47:18 [4] *** 4.22 km (11:13 / km) +75m 10:18 / km
spiked:7/10c shoes: Old Jalas

Foot-O in January in upstate NY with no snow and 50 degrees! Local EMPO event on Norray Farm map which was originally scheduled as Ski-O but switched to Foot-O (which suits me just fine).
The map could be better - much dark green is quite runnable, medium green is generally medium green. Contours may be from a USGS basemap so detail is sometimes lacking. The area has lots of fields and trails (most of which are mapped), so the orienteering isn't too difficult. Regardless, it's always good to run on a map.

Thursday Jan 12, 2006 #

Road Run 35:45 [3] 4.1 mi (8:43 / mi)
shoes: NB 878 - #5

Shaker Museum Rd. Enough moonlight to read my watch! Wish I could've run earlier in the day when it was 50 degrees.

Tuesday Jan 10, 2006 #

Road Run 29:06 [3] 3.3 mi (8:49 / mi)
shoes: NB 878 - #5

Rt. 66N. Night, but lots of moonlight.

Sunday Jan 8, 2006 #

Orienteering race 36:15 [5] *** 3.15 km (11:30 / km) +90m 10:04 / km
spiked:11/12c shoes: Old Jalas

Test run of Green X Middle distance course for "Short" US Champs at Thacher SP. About 8" of snow on the ground made the going a bit slower. Had already visited every control to hang streamers, so presumably that offsets the effect of the snow. Lost about two minutes on one control by relying too much on memory of the area. Looks like the winning time should be on target (25 - 30 min).

Trail Run 15:00 [3] 2.2 km (6:49 / km)
shoes: Old Jalas

Jog/run to the start and back from the finish.

C • Welcome to AP (instead of lurk... 2

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