Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Jul 31, 2011:

activity	#	time	miles		km		+m				load
Orienteering	4	4:26:14	14.48	(18:23)	23.3	(11:26)	303	29 /	35c	82%	128.9
Trail Run	7	4:00:49	21.84	(11:02)	35.15	(6:51)	708				63.3
Field Checking	3	3:05:32	6.79	(27:18)	10.93	(16:58)	173				18.6
Walking	2	1:45:00	5.1	(20:35)	8.21	(12:48)					10.5
Hiking	2	1:27:13	2.92	(29:52)	4.7	(18:34)	144				8.7
Road Run	2	1:04:08	7.55	(8:30)	12.15	(5:17)	120				20.2
Erging	3	41:42									11.4
Treadmill	2	41:00	3.5	(11:43)	5.63	(7:17)	25				7.9
Total	19	17:11:38	62.18		100.07		1473	29 /	35c	82%	269.5

2:23

0:00

» now

Sunday Jul 31, 2011 #

9 AM

Trail Run 12:58 [2] 1.6 km (8:07 / km) +32m 7:23 / km
shoes: Black Jalas

Orienteering 1:15:05 [4] **** 7.3 km (10:17 / km) +122m 9:29 / km
spiked:9/12c shoes: Black Jalas

Day 2 - Green Y - Splits

Saturday Jul 30, 2011 #

Event: 2011 US Classic Championships

Event: Canal Cities Orienteering Festival

Trail Run 6:00 [2] 0.8 km (7:30 / km)

Walk/jog to start from bus drop off.

11 AM

Orienteering 1:28:15 [4] **** 8.75 km (10:05 / km) +97m 9:33 / km
spiked:7/10c shoes: Black Jalas

Day 1 Green Y - Splits

Friday Jul 29, 2011 #

4 PM

Orienteering 45:11 [3] ***** 2.89 km (15:38 / km) +33m 14:48 / km
shoes: Icebug SISU olx

Model event (do-it-yourself version). Wandering about on the Klondike SF map from the 2008 NA Champs. No flags or streamers to find, so plenty of challenge. Wet woods, summertime visibility and mosquitoes and deerflies. Warm and very humid.

Wednesday Jul 27, 2011 #

6 PM

Trail Run 33:01 3.4 mi (9:43 / mi) +118m 8:47 / mi
ahr:136 max:151 shoes: NB 573 Trail Shoes

At Hand Hollow. Sunny, upper 70's and very few deerflies - quite nice.

Sunday Jul 24, 2011 #

11 AM

Hiking 22:32 [1] 1.35 km (16:40 / km) +142m 10:56 / km
shoes: Black Jalas

At Moreau. Up the hill to get to the best stuff for orienteering practice.

Orienteering 57:43 [3] **** 4.36 km (13:14 / km) +51m 12:30 / km
spiked:13/13c shoes: Black Jalas

Drew some circles on the Moreau map, connected them with lines and did some orienteering. A bit of a control picking exercise with somewhat longer legs (average length of about 300m). No flags or streamers so had to keep paying attention. Kept good contact most of the time and hit things well (or adjusted quickly). Spent some extra time at each of the controls to confirm location (and GPS track shows I found them all) but otherwise tried to keep the pace up. Straight line distance was 3.8 km.

This may be the first time I've actually ever "raced" up on the plateau at Moreau. I've spent lots of hours and been to a couple of hundred sites, but virtually all of that was in field-checking mode. All of today's sites were "new" although I did notice several familiar spots.

Weather was quite nice, especially compared to what it's been for the last several days. Low 80's, mostly sunny and dew point in the 50's.

Field Checking 1:03:34 [1] *** 2.46 km (25:49 / km) +41m 23:50 / km
shoes: Black Jalas

Hiking back down the hill with a few detours to check out potential Billygoat control sites.

C • BG date? 3

Saturday Jul 23, 2011 #

Walking 45:00 [1] 2.1 mi (21:26 / mi)

Evening walk/stroll with Janet around the 'hood. Temperature down in the 80's but dew point still high. Ugh.

Thursday Jul 21, 2011 #

Treadmill 16:00 [1] 1.0 mi (16:00 / mi) +25m 14:51 / mi
shoes: NB878 - #10

Right calf a bit tender after Tuesday tempo stuff so just walked on the treadmill, gradually increasing the incline up to 5%. HR about 90 bpm.

5 PM

Erging 15:12
ahr:104 max:143

Rowing. 3.5 km. Too hot to exercise outside (95F or so). HR trace includes treadmill walking after erging.

Tuesday Jul 19, 2011 #

6 PM

Road Run tempo 36:52 4.41 mi (8:22 / mi) +84m 7:54 / mi
ahr:134 max:156 shoes: NB878 - #10

Tempo run on the roads. 3 x 1 km @ 4:30/km pace with 1:30 break in between. Splits 4:32, 4:30, 4:30. Low 80's but tolerable.

Sunday Jul 17, 2011 #

10 AM

Trail Run 1:09:11 ** 5.74 mi (12:03 / mi) +243m 10:39 / mi
ahr:128 max:150 shoes: NB 874

At Kinns Road Park staying mostly on the trails to get GPS traces to use to improve the map. Lots of little out and back segments to mark intersections. Warm but not too bad (hit 90+ later in the day).

Field Checking 1:01:58 [1] *** 1.83 mi (33:52 / mi) +58m 30:50 / mi
shoes: NB 874

Walking about at Kinns Road to try to get contour detail (and searching for anything remotely resembling a feature to hang a control on in some areas).

Saturday Jul 16, 2011 #

Walking 1:00:00 [1] 3.0 mi (20:00 / mi)

A leisurely evening stroll with Janet. South on Rt 66. A bit warm with temperature still in the mid 70's when we finished at about 9pm. Needed to get out since I had done very little physical stuff all day.

Friday Jul 15, 2011 #

4 PM

Trail Run 45:33 4.27 mi (10:40 / mi) +203m 9:18 / mi
ahr:126 max:154 shoes: NB 874

Kennedy Park in Lenox, MA. Checked on the beaver which has moved into one of the rather small ponds in the park and seems intent on building something out of gnawed trees in the pond (water flow to the pond is minimal and the pond is formed by a man-made dam, so another dam seems superfluous). When I arrived he was up on land happily gnawing away on a tree which he then dragged into the pond. I got a couple of good tail slaps during the 5 or so minutes I was watching. It will be interesting to see his project as it progresses (perhaps some photo documentation is in order).

First off-road run since orienteering near Pittsburgh. Lots of ups and downs and twists and turns since about half of the run was on trails made by mountain bikes. No issues with calf, so officially unbroken for now. Low 80's but not too humid.

Wednesday Jul 13, 2011 #

4 PM

Road Run 27:16 3.14 mi (8:41 / mi) +36m 8:23 / mi
ahr:129 max:143 shoes: NB878 - #10

In Manchester, NH. From the hotel through resdential area. About 100m off trail cutting through from a dead end to the next street over. Warm and humid with a few sprinkles. Calfs seem to be OK but didn't push the pace. GPS later.

Tuesday Jul 12, 2011 #

Erging 11:30 [3]

Felt sluggish. 2.6km.

Treadmill 25:00 2.5 mi (10:00 / mi)

Treadmill. Easing back in after a week off from running. Walked 0.2, jogged/ran 2.0, walked 0.3mi. No right calf pain. Quite warm outside, hence the treadmill (pretty warm inside too).

Sunday Jul 10, 2011 #

3 PM

Field Checking 1:00:00 [1] *** 3.43 mi (17:28 / mi) +74m 16:22 / mi

Field checking at Kinns Road Park. Mostly walking the trail network to see what's still there and what's new. A few new trails and a few which are less used than when originally mapped (~15 years ago - the latest map version was drafted using OCAD 6). Unfortunately, the contours need a lot of work. We're planning our NOD event for this map, so I need to have reasonable White and Yellow courses, which is doable with the current map. Orange and higher(?) may be a challenge for both course setter and competitors.

Thursday Jul 7, 2011 #

Erging 15:00 [3]

A bit of rowing on the machine. ~3.4km total. 3km in 13:01.

Note
(injured)

Checked the injured box. My right calf has been sore since I ran on June 28. It tightened up while running and I didn't stop soon enough. It feels better after a couple of days, but then running reaggravates it. Similar symptoms to those that made me abort on the Curly's snowshoe race in January and that I experienced just after the NA champs last summer, but both of those times it was the left leg. Plan is a few days off from running and then ease back in (with lots of massage and some gentle stretching in the meantime).

Tuesday Jul 5, 2011 #

5 PM

Trail Run 44:22 4.16 mi (10:41 / mi) +109m 9:52 / mi
ahr:120 max:136 shoes: NB 874

Hand Hollow Conservation Area. Hot. Some FDFs.

Saturday Jul 2, 2011 #

1 PM

Hiking 1:04:41 [1] 2.08 mi (31:06 / mi) +2m 31:01 / mi
shoes: NB 874

At Edward McCabe Preserve near Milton, DE. A nice little area near the Broadkill River. Mostly "upland", i.e. not marshy, and wooded. About 10 degrees cooler in the woods than it was out in the sun, where it was near 90F. A few small ups and downs, mostly the drainages down to the river (best mapped with a 2.5m or smaller contour interval). Some birds, a young deer, a box turtle right on the trail, and about a jillion spiders. I resorted to swinging a stick in front of me as I walked to get the webs out of the way before my face got to them.

And if the Preserve isn't enough reason to visit to Milton, it's also the home of Dogfish Head Brewery. We need to go back because we weren't there at the right time for the tour/tastings.

Trail Run 29:44 [3] 2.79 mi (10:39 / mi) +3m 10:37 / mi
shoes: NB 874

Ran for a while on the same trails we hiked on. Spooked the young deer a couple of times.

« Earlier | Later »