Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Aug 31, 2006:

activity	#	time	miles		km		+m	load
Orienteering	11	13:05:02	39.18	(20:02)	63.06	(12:27)	880	528.9
Walking	6	9:50:00	21.51	(27:26)	34.61	(17:03)	250	83.0
Road Run	6	3:29:12	23.83	(8:47)	38.35	(5:27)		66.2
Trail Run	2	2:15:51	12.34	(11:01)	19.86	(6:50)		40.8
Total	21	28:40:05	96.86	(17:46)	155.88	(11:02)	1130	718.8

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Wednesday Aug 30, 2006 #

Road Run 47:18 [3] 5.4 mi (8:46 / mi)
shoes: NB 878 - #6

From my folks place in New Holland, PA . On some rural roads in Lancaster County - only one horse and buggy sighting. Overcast and humid.

Monday Aug 28, 2006 #

Walking (Hiking) 3:00:00 [2] * 5.2 mi (34:37 / mi) +250m 30:07 / mi
shoes: NB 809

Hiking at Ricketts Glen SP in Pennsylvania (about 25 mi west of Wilkes-Barre). A nice and challenging hike through the two gorges with lots of stops to look at waterfalls (the highest is 94 feet). A descent of about 800 feet in about 1.2 miles and then back up via the other stream. Surprisingly rugged with significant "exposure" in several places (especially for a public park!). Worth a visit if you're passing through the area. ;-)

Sunday Aug 27, 2006 #

Orienteering race 1:20:39 [5] **** 5.8 km (13:54 / km) +135m 12:27 / km
shoes: VJ Falcons

COC Long. A much better race but still 10 - 15 minutes of errors. Starts were only delayed by a bit more than an hour. Lots of short technical legs, far more than I think is appropriate for a long-O course.

Saturday Aug 26, 2006 #

Orienteering race 1:42:00 [4] **** 4.4 km (23:11 / km)
shoes: VJ Falcons

Canadian Orienteering Champs - Short. An orienteering disaster (for me individually and by the organizers). See the posts on the Discussion page. This area was billed as "orienteering heaven", which I suppose means that we spent two hours in Purgatory before we started. Plus, the promised shuttles from parking to the start/finish and back never materialized, so there was a 2+km walk both ways. I probably had about 45 minutes of errors - primarily two very big ones.

Walking 1:00:00 [2] 5.0 km (12:00 / km)
shoes: VJ Falcons

Walk to the start and back from the finish for the short race plus the 1km walk/jog to the Sprint start.

Orienteering race 27:28 [5] *** 2.8 km (9:49 / km)
shoes: VJ Falcons

COC Sprint. A very nice course, lots of fun. A few small errors. Also lost some time because six of the first seven e-punch boxes weren't working and I had to punch the map. Starts were only 1.5 hours later than initially scheduled.

Wednesday Aug 23, 2006 #

Road Run 40:31 [3] 4.6 mi (8:48 / mi)
shoes: NB 878 - #6

Mostly on dirt roads. Syring, Alb Tpke, Jefferson Hill, Bacchus, Pratt, 66S. At noontime, before we haul Rob off to begin his freshman year at Lehigh. Emptying out the nest! :-)

C • Empty Nest 2

Monday Aug 21, 2006 #

Trail Run 37:06 [3] 3.7 mi (10:02 / mi)
shoes: NB 809

Trails at Kennedy Park, Lenox MA. Cooler than it's been.

Sunday Aug 20, 2006 #

Orienteering (Field Checking) 1:38:00 [1] *** 2.7 mi (36:18 / mi)
shoes: NB 809

Checking control sites and updating the map at Colonie Town Park for National O-Day meet. Overcast and very humid with some thunder but only a light shower.

Saturday Aug 19, 2006 #

Event: Canadian Orienteering Championships Festival

Road Run 29:57 [3] 3.3 mi (9:05 / mi)
shoes: NB 878 - #6

Back home again to the humidity (67F dew point) and the oxygen (400ft elevation vs. 8000ft). 66N to Pitts Rd and back. Ribs a bit sore but didn't affect running. Missing the US Champs in CO at 9000+ ft.

Friday Aug 18, 2006 #

Walking 1:00:00 [1] * 2.2 mi (27:16 / mi)
shoes: NB 878 - #6

Walking in River Bend Natural area in Ft. Collins, CO before heading to the airport. A very nice area of a few hundred acres with several ponds created by earlier gravel mining and bordered on one side by the Cache La Poudre River. Lots of birds - herons, egrets, ducks, geese, and many more. Would be a good Sprint-O area - a trail network, some subtle contour detail and lots of ponds and marshes to set up route choice legs.

Thursday Aug 17, 2006 #

Orienteering race 48:11 [5] *** 5.01 km (9:37 / km) +180m 8:09 / km
(injured) shoes: VJ Falcons

RM 1000 Day - A-meet day on "First with the Most" map - Green course. A good run with only about 3 minutes of errors. Ribs sore which may have slowed me down a bit. Focussed on the navigation and had a decent run. 1st in M50, 2nd overall on Green.

Walking 1:20:00 [1] 3.6 mi (22:13 / mi)
shoes: NB 878 - #6

Hike on Turtle Rock trail at Vedauwoo. Loop ccw plus an extra side trail loop (due to inattentive navigation!)

Green Day 3 - Splits

Wednesday Aug 16, 2006 #

Note
(injured) (rest day)

Have reaggravated the injury to my ribs and decided not to run in the Crystal Relay today. Don't recall falling or twisting during the Night-O or Sprint, so it was probably due to the serious wind-sucking I did during the Sprint.

Tuesday Aug 15, 2006 #

Orienteering race 38:53 [5] *** 2.91 km (13:22 / km) +135m 10:51 / km
shoes: VJ Falcons

RM 1000 Day - Team Sprint on "Gates of AMT Hell" map. A fairly technical and very physical course. Lost a minute on the very short first control and 7 minutes on #6. Way too much time to lose on a sprint.

US Team Sprint - Splits

Monday Aug 14, 2006 #

Event: US Night Champs

Walking 2:00:00 [1] * 4.4 mi (27:16 / mi)
shoes: NB 809

Hike on Meadow Falls Trail in Snowy Range, Medicine Bow National Forest. Trail guide says ~350' of climb. Meadow Falls was somewhat anti-climatic, but the hike was very nice - a mix of wooded (by Western standards) and open meadows. All above 10,000 ft elevation. Saw a fox in the parking lot - kept our distance since he didn't seem to be concerned by our presence.

Orienteering race 1:16:45 [4] *** 5.1 km (15:03 / km)
shoes: VJ Falcons

US Night-O Championships - "The Lights of Cheyenne" map. An abyssmal performance with about 23-24 minutes of errors, mostly on 4 different controls. Maybe if I did Night-O more than once a year I'd do better. Ended up 4th in M50, 15th overall on Green.

Green Night-O - Splits

Sunday Aug 13, 2006 #

Orienteering race 55:55 [5] *** 5.5 km (10:10 / km) +200m 8:36 / km
shoes: VJ Falcons

RM 1000 Day - A-meet day 2. Superfly Marsh map. Much more technical stuff than yesterday. A very nice course. 3 - 4 minutes of errors scattered over 4 different legs. Third fastest for the day and 3rd overall on Green for the two days (by 1 second!). 2nd in M50. Weather sunny and in the 70's.

Walking 1:30:00 [1] 3.0 mi (30:00 / mi)
shoes: NB 878 - #6

Walked the Turtle Rock Trail at Vedauwoo which circumnavigates the large rock formations. Started to rain at the end so we got a bit wet.

Green Day 2 - Splits

Saturday Aug 12, 2006 #

Orienteering race 54:54 [5] *** 5.32 km (10:19 / km) +230m 8:29 / km
shoes: VJ Falcons

RM 1000 Day - A-meet Day 1. Good run, about 3 minutes of errors. 4th overall on Green, 2nd M50. Overcast with some sprinkles.

Green 1 - Splits

Friday Aug 11, 2006 #

Orienteering race 23:57 [5] *** 2.52 km (9:30 / km)
shoes: VJ Falcons

RM 100 Day - Prologue. Whacked my knee on a rock between 2 and 3. Bothered me some during the chase.

Orienteering race 57:20 [4] *** 6.57 km (8:44 / km)
shoes: VJ Falcons

RM 1000 Day - Chase. With a crowd through #7, then got to navigate for myself most of the rest of the way.

Thursday Aug 10, 2006 #

Orienteering race 1:01:00 [5] *** 5.7 km (10:42 / km)
shoes: VJ Falcons

RM 1000 Day - Stampede. "Some climb."

Wednesday Aug 9, 2006 #

Event: Rocky Mountain 1000 Day

Tuesday Aug 8, 2006 #

Road Run 29:03 [3] 3.3 mi (8:48 / mi)
shoes: NB 878 - #6

Last run with oxygen for a while - off to CO and WY tomorrow. Rt. 66N to Pitt Road and back. Cooler than it's been - low 70's. Still muggy - not gonna miss that when we're out west.

Sunday Aug 6, 2006 #

Trail Run 1:38:45 [3] * 8.64 mi (11:26 / mi)
shoes: NB 804 - Size 9.5

Trails at Grafton Lakes State Park plus a couple of shortcuts through the woods and a bit on dirt roads. Ran on a few new trails which aren't on the O-map - one cut for snowmobiles and a couple for mtn bikes. Unfortunately, they run through previously trailless areas so make things less good for advanced orienteering. Collected GPS data so now I can add them to the map. Beautiful day - mostly sunny, about 80F and much drier than it's been. Will declare myself no longer "injured" since the ribs didn't bother me too much. Did get a few minor blisters.

Saturday Aug 5, 2006 #

Orienteering (Field Checking) 1:00:00 [1] *** 4.4 mi (13:38 / mi)
(injured) shoes: NB 804 - Size 10

Field checking (control sites and updating the map) at Colonie Town Park for our NOD event (one week before the "official" NOD weekend so we can go to the Sprint Finals). Actually out about 3:15 but will only log an hour. Warm, but the humidity is finally down. Skeeters were out in force.

Thursday Aug 3, 2006 #

Road Run intervals 5:17 [5] 0.75 mi (7:03 / mi)
(injured) shoes: NB 878 - #6

3 x 0.25 with 0.25mi recovery. Splits 1:43, 2:14, 1:48, 2:29, 1:46. 80F and very humid. Intended to to 4 but decided not to push in the heat.

Road Run 28:06 [3] 3.15 mi (8:55 / mi)
(injured) shoes: NB 878 - #6

The rest of the run. Rt. 66S. Stopped running at the bottom of the hill and walked the rest of the way home (0.17mi - not included in distance or time). Ribs only a minor nuisance.

Tuesday Aug 1, 2006 #

Road Run 29:00 [3] 3.33 mi (8:43 / mi)
(injured) shoes: NB 878 - #6

As tempting as it was to wait until it was 95F with a dew point in the 70s to run, I managed to get myself up for a rare early morning run. Dew point was about 70F, air temp 71F so muggy but not hot. Shaker Museum Rd. to the T'way bridge, back via Howes Rd. and Albany Tpke. Picked up the pace for a few short segments but not enough to qualify as speed work. Ribs still sore.

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