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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Oct 31, 2011:

activity # timemileskm+mload
  Orienteering8 13:21:47 48.32(16:36) 77.76(10:19) 1838126 /142c88%302.1
  Road Run9 5:35:25 36.8(9:07) 59.22(5:40) 60980.3
  Trail Run1 10:32 0.63(16:40) 1.02(10:21) 342.1
  Total16 19:07:44 85.74(13:23) 137.99(8:19) 2481126 /142c88%384.5

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Sunday Oct 30, 2011 #

Event: HVO Ward Pound Ridge
 
4 PM

Road Run 55:37 intensity: (1:56 @1) + (31:28 @2) + (20:37 @3) + (1:36 @4) 6.23 mi (8:56 / mi) +80m 8:35 / mi
ahr:127 max:150 shoes: NB878 - #10

Had the opportunity to run on snowshoes in October but didn't. We got about 8 inches of wet snow overnight but I figured I'd end up running with snowballs on my feet so passed. A fine day for a run (on the road) with fall colors and snow on a bright sunny day with temperatures in the 40's. Roads were mostly dry by late afternoon when I ran. Went west on 32 , then north on 203 to Sweets Crossing Rd. and back.

Only a few broken limbs and branches down from the snow and no loss of power. Others had much more snow (up to 2 feet in the high spots of Western MA) and much more damage. Memories of October 4, 1987 when we got hit pretty hard by a foot of early season snow.

Note: Orienteering event scheduled for Ward Pound Ridge was sensibly postponed, as was the Hairy Gorilla Trail Run.

Friday Oct 28, 2011 #

5 PM

Road Run 39:32 intensity: (4:06 @1) + (25:29 @2) + (9:50 @3) + (7 @4) 4.48 mi (8:50 / mi) +50m 8:32 / mi
ahr:123 max:145 shoes: NB878 - #10

66N and back. Didn't run yesterday because it SNOWED! Thought about the treadmill but couldn't bring myself to do it since it's still October. Temp about 40 and lightish.

Tuesday Oct 25, 2011 #

6 PM

Road Run 38:47 intensity: (1:07 @1) + (29:03 @2) + (8:11 @3) + (26 @4) 4.35 mi (8:54 / mi) +91m 8:22 / mi
ahr:123 max:150 shoes: NB878 - #10

Albany Tpke and back. Darkish and upper 40's. Legs still a bit tired from the weekend.
C • Only "darkish"? 1

Sunday Oct 23, 2011 #

9 AM

Orienteering race 1:05:28 [4] *** 7.96 km (8:13 / km) +191m 7:21 / km
spiked:15/15c shoes: Black Jalas

C • Control 1? 6

Green-X Long - Splits

Saturday Oct 22, 2011 #

Event: EMPO - Colonie Town Park
 
10 AM

Trail Run 10:32 [2] * 1.02 km (10:21 / km) +34m 8:52 / km
shoes: Black Jalas

Orienteering race 50:01 [4] ***** 5.35 km (9:21 / km) +92m 8:36 / km
spiked:10/15c shoes: Black Jalas


Green-X Middle - Splits

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE
 

Thursday Oct 20, 2011 #

6 PM

Road Run intervals 29:49 intensity: (1:20 @1) + (13:27 @2) + (10:44 @3) + (4:07 @4) + (11 @5) 3.4 mi (8:46 / mi) +51m 8:23 / mi
ahr:130 max:163 shoes: NB878 - #10

Some short intervals. 4 x 200m with 1:00 recovery. 47, 50, 48, 48. N on 66 and back. Windy and light rain at the start - wtf?

Tuesday Oct 18, 2011 #

6 PM

Road Run 38:38 intensity: (3:55 @1) + (30:21 @2) + (4:22 @3) 4.34 mi (8:54 / mi) +50m 8:36 / mi
ahr:120 max:139 shoes: NB878 - #10

66N, Shaker Museum Rd and back, in the dark.

Sunday Oct 16, 2011 #

Event: NEOC: Norwottuck
 
10 AM

Orienteering race 2:03:49 intensity: (5:45 @1) + (38:41 @2) + (1:05:36 @3) + (13:47 @4) *** 10.43 km (11:52 / km) +524m 9:29 / km
ahr:131 max:152 spiked:11/15c shoes: Black Jalas

Red course at NEOC event on Mt Norwottuck map. A challenging course set by Ian Smith (both physically and navigationally) and quite fun, but long. Straight line distance advertised as 7.7km. I counted 490m of climb according to my "best route". I added a bit in execution, as reflected by the FR.

Two smallish errors, two largish errors. Got to the top of the ridge sooner than I expected on #5 and spent a minute or two checking out some unmapped cliffs there. Hesitated at #10 when I saw an unmapped cliff and trail (had already been ignoring unmapped trails but there's a theme developing here). Lost about 10 minutes on #6 since there were several saddles in the area but only one shown on the map. I think I might have passed right by the flag the first time through and just didn't see it. On #12 I made a classic parallel error heading up a stream one earlier than I should have. Took about 15 minutes to straighten that one out. Total time lost was 25 - 30 min.

A fine day with temperatures in the 50's and no rain. Thanks to NEOC and all those who helped out.

Red - Splits

Saturday Oct 15, 2011 #

12 PM

Orienteering 1:06:30 intensity: (13:58 @1) + (37:59 @2) + (14:07 @3) + (21 @4) + (5 @5) *** 7.35 km (9:03 / km) +82m 8:34 / km
ahr:119 max:159 spiked:19/21c shoes: NB 573 Trail Shoes

Pre-running the "Long" course at Colonie Town Park (meet on 10/22 conflicts with SML Champs). No streamers or flags and parts of the map are flaky, so for a couple of the controls I was "close enough". Course is two loops with a map exchange. Skipped the final leg since it was in the opposite direction from where the car was parked. Quite wet underfoot (trails, fields and the woods were all soggy). Overcast and breezy with temps about 60.

Friday Oct 14, 2011 #

5 PM

Road Run 41:42 intensity: (1:20 @1) + (17:46 @2) + (20:56 @3) + (1:40 @4) 4.56 mi (9:08 / mi) +141m 8:20 / mi
ahr:129 max:149 shoes: NB878 - #10

A Fall colors tour between rain showers (almost), with some hills. 66N, Pratt, Bacchus, Jefferson Hill, Albany Tpke, Syring. Fairly warm with temp in the mid-60's.

Tuesday Oct 11, 2011 #

6 PM

Road Run 38:23 intensity: (25 @1) + (15:54 @2) + (19:22 @3) + (2:42 @4) 4.4 mi (8:43 / mi) +85m 8:14 / mi
ahr:131 max:151 shoes: NB878 - #10

Running around in the (nearly) dark. Still warm though (60ish). 66N, Albany Tpke, Howes, Pitts, 66S.

Monday Oct 10, 2011 #

Event: EMPO - Grafton Lakes State Park
 

Sunday Oct 9, 2011 #

9 AM

Orienteering race 1:29:10 intensity: (21 @1) + (3:14 @2) + (54:41 @3) + (30:19 @4) + (35 @5) ***** 8.1 km (11:01 / km) +57m 10:38 / km
ahr:141 max:161 spiked:11/14c shoes: Black Jalas

Road Run warm up/down 19:44 intensity: (16:18 @1) + (3:26 @2) 2.26 km (8:44 / km) +20m 8:22 / km
ahr:99 max:123 shoes: Black Jalas

Walk/jog to start.

Course 6 Long - Splits

Saturday Oct 8, 2011 #

Event: Ontario Orienteering Championships
 
11 AM

Orienteering race 38:44 intensity: (13 @1) + (17 @2) + (26 @3) + (25:20 @4) + (12:28 @5) **** 4.2 km (9:14 / km) +26m 8:57 / km
ahr:153 max:169 spiked:14/14c shoes: Black Jalas

Middle distance at Ontario O Champs. Hidden Meadows map (same as used for 2010 Canadian Champs). Ran M45-54. Good run, lots of fun. FR download and details later.
4 PM

Orienteering race 15:56 intensity: (11 @1) + (11 @2) + (14 @3) + (1:09 @4) + (14:11 @5) *** 2.46 km (6:29 / km) +2m 6:28 / km
ahr:158 max:170 spiked:15/15c shoes: NB 573 Trail Shoes

Sprint at ON Champs. 1st in M55-64.

Course 6 Middle - Splits

Course 3 Sprint - Splits

Thursday Oct 6, 2011 #

6 PM

Road Run 33:13 intensity: (1:04 @1) + (13:22 @2) + (16:34 @3) + (2:13 @4) 3.64 mi (9:08 / mi) +41m 8:50 / mi
ahr:129 max:151 shoes: NB878 - #10

Recovery run. Legs were sore the last few days, but OK today. Just slogged along. Got a late start, so it was somewhat dark. Fall must be here.

Sunday Oct 2, 2011 #

Event: Hudson Highlander XVI
 
9 AM

Orienteering race 5:52:09 [3] *** 31.92 km (11:02 / km) +864m 9:43 / km
spiked:31/33c shoes: Black Jalas

Highlander. My 15th (consecutive) and 5th fastest. Tried to be conservative early and managed to avoid cramping later in the race. It was cool (50's) so that probably helped but also took my time to eat and drink at aid stations.

Navigation was mostly good with only one large error of about 15 minutes and a few smaller errors getting off-line in laurel. After the first three controls, I was on my own for most of the race.

Race S/F was at Lake Welch. First map was Jackie Jones with three controls to get us to Rt. 106 at the East side of the map and then a choose-4-out-of-7 scramble on the main part of the map. I did CDEG but misread a white area in laurel on my way to E and took 15 minutes to get back on track. Otherwise hit everything well on this map.

Trail run was next, starting at the West side of Jackie Jones, looping south around Breakneck Pond and then heading generally NE back to Lake Welch for a map exchange. Apparently "trail run" means a mixture of streamered "run" through mountain laurel thicket with water up to ankle depth, streamered run on trail which may or may not actually be visible, streamered run on paved road (ouch), and unstreamerred "keep the lake on your right" back to the finish. The trail run measured about 7.9 km by my Forerunner. I took just under an hour (for the full run, the "sprint" part of the run took about 50 minutes I think). Passed Bernie and Aleck and three cadets. The three cadets soon passed me since they had just stopped so one of them could do some equipment repair. Coincidentally finished the trail run just as Janet finished her trail run on the Lowlander.

The third map was Rockhouse Mountain with a long loop (~9k?) with 14 controls. I walked most of this map with an occasional jog on trails. Navigation was generally good, with a small miss on 21 when I went to a boulder too far to the west. King of the Mountain leg was 18 - 19, but I made no effort to "race" this leg. Total time on this map was about 2:45.

Final map was a "sprint" map of Lake Welch Beach printed at 1:4000. Despite the map being a bit flaky in places, I had no problems. Saw Ken Walker, Sr. at the tunnel under Lake Welch Drive and thought for a minute that he had caught up to me, so I hustled for the last two controls. Turns out that he was just returning from the third map and had the entire fourth loop left to do.

And then a fine feast put on by the great group of volunteers who keep this event alive from year to year. A big thanks to all of them.

Straight line distance 26.2 km with 600m climb advertised.
C • Fun Time 1

Highlander - Splits

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