Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending May 31, 2012:

activity # timemileskm+mload
  Orienteering10 8:24:05 32.5(15:31) 52.31(9:38) 1658111 /143c77%317.7
  Road Run7 4:43:28 32.35(8:46) 52.07(5:27) 38699.0
  Trail Run6 4:00:00 23.49(10:13) 37.81(6:21) 86471.2
  Total23 17:07:33 88.35(11:38) 142.18(7:14) 2908111 /143c77%487.9

«»
1:53
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday May 31, 2012 #

5 PM

Road Run intervals 41:41 intensity: (3:40 @1) + (20:10 @2) + (10:17 @3) + (7:12 @4) + (22 @5) 4.7 mi (8:52 / mi) +51m 8:35 / mi
ahr:129 max:157 shoes: NB878 - #10

Speedy stuff. 6 x 400m with 90 sec recovery. Was a struggle - considered several times converting to Bricker intervals but kept to the plan. Splits: 138, 138, 140, 141, 138, 142. Hit the times, heart rate a bit low, effort high. Just one of those days. Might be because I ran yesterday and usually do intervals after a non-running day. Weather was great, low 70's, sunny and dry.

Wednesday May 30, 2012 #

6 PM

Trail Run 44:05 intensity: (2:01 @1) + (14:05 @2) + (19:43 @3) + (8:16 @4) ** 7.2 km (6:07 / km) +183m 5:26 / km
ahr:132 max:153 shoes: NB 573 Trail Shoes

Flew to Raleigh, NC to do a trail run at Umstead SP, site of the Sycamore Scramble in Feb of 2010. Also did some work stuff earlier in the day in Greensboro. Parked close enough to Lake Sycamore that I was able to follow along on the O-map. Stayed on trails although the woods didn't look too bad. The map needs an update since the trail has been changed in at least one place. Started out using the Park trail map but that didn't match up with reality all that well. Upper 70's and humid (it's late May in NC, no surprise).

Sunday May 27, 2012 #

9 AM

Orienteering race 18:58 [5] *** 2.51 km (7:34 / km) +57m 6:48 / km
spiked:11/14c shoes: VJ Falcons 4 (yellow)

"Day 4" - Sprint at Cemetery Hill. Lost about 1.5 min on #9, a 60m leg - misread dry pond area as marsh and checked additional reentrants to north. A few hesitations on other controls. Could've been sub-17.
12 PM

Orienteering race 1:34:26 [4] *** 8.54 km (11:04 / km) +354m 9:10 / km
spiked:11/14c shoes: VJ Falcons 4 (yellow)

"Day 5" at Mt. Tom. Mass start, motala with forking. In the area north of the park road, so quite hilly. After the first few legs I was pretty much on my own except for occasionally crossing paths with someone who may or may not have been heading the same place as me. Bobbled 4 pretty badly and then missed what should have been simple #5 and climbed about 4 contours higher than necessary. Pretty clean on the second loop but really dragging due to the heat (plus tired from lots of orienteering over the last "5 days").

Event 4 - Cemetery Hill Short Sprint - Splits

Event 5 - Medium HA: Mount Tom - Splits

Saturday May 26, 2012 #

Event: Western Mass 5-Day
 
10 AM

Orienteering race 42:02 [4] *** 4.05 km (10:23 / km) +168m 8:36 / km
spiked:7/12c shoes: VJ Falcons 4 (yellow)

Middle "Day 1" at Earl's Trails - Red. Sloppy on first several controls.
2 PM

Orienteering race 51:58 [4] *** 4.61 km (11:16 / km) +214m 9:09 / km
spiked:9/12c shoes: VJ Falcons 4 (yellow)

Middle "Day 2" at Earl's Trails - Red. Bobbled 3, totally blew 5, bobbled 11. Not a good run.
6 PM

Orienteering race 13:40 [5] ** 2.33 km (5:52 / km) +23m 5:36 / km
spiked:10/10c shoes: NB 573 Trail Shoes

Short Sprint at UMass ("Day 3"). Lots of fun. Good run.

Event 1 - Middle Red - Splits

Event 2 - Middle Red - Splits

Event 3 - UMass Short - Splits

Thursday May 24, 2012 #

3 PM

Trail Run 34:07 intensity: (1:14 @1) + (23:01 @2) + (9:52 @3) 3.51 mi (9:43 / mi) +81m 9:04 / mi
ahr:124 max:139 shoes: NB 573 Trail Shoes

At Greenport Conservation Area, north of Hudson, NY. Easy run. Avoided the Green trail, which has the biggest descent/climb. Warm and quite humid.

Wednesday May 23, 2012 #

6 PM

Road Run intervals 39:54 intensity: (1:36 @1) + (9:57 @2) + (18:45 @3) + (6:28 @4) + (3:08 @5) 4.58 mi (8:43 / mi) +50m 8:26 / mi
ahr:135 max:158 shoes: NB878 - #10

Did speedwork. Didn't break. :-)

5 x 400 @1:40 with 90 sec recovery. 1:38, 1:40, 1:40, 1:41, 1:40.

Upper 70's, humid.
C • Speed 2

Sunday May 20, 2012 #

11 AM

Road Run 55:44 intensity: (1:04 @1) + (9:29 @2) + (20:29 @3) + (24:42 @4) 10.1 km (5:31 / km) +73m 5:20 / km
ahr:139 max:152 shoes: NB878 - #10

In New Holland. Mid 70's, sunny, dry.

Saturday May 19, 2012 #

Event: EMPO - Saratoga Spa State Park
 
10 AM

Orienteering race 43:45 [4] *** 6.31 km (6:56 / km) +137m 6:15 / km
spiked:18/20c shoes: VJ Falcons 4 (yellow)

Red course at Saratoga Spa SP. Nice middle distance course with mostly short legs, almost sprint-like. The mapped area of the park is well developed with a heavy trail network and lots of man-made features, so advanced level courses aren't really possible. Had a pretty good run. Biggest error was thinking I was leaving #12 when I was leaving #11 (earned an extra 15 m of climb for that one). Started early and the bags were still being placed so didn't punch (as it turns out, bags were at each point by the time I got there). Will have to enter splits the old fashioned way. 70ish and sunny - very nice. 5.1 km straight line distance.

Red - Splits

Thursday May 17, 2012 #

3 PM

Trail Run 51:22 intensity: (3:52 @1) + (8:53 @2) + (20:33 @3) + (18:04 @4) 5.41 mi (9:30 / mi) +203m 8:30 / mi
ahr:136 max:154 shoes: NB 573 Trail Shoes

Run at Olana SP (home of Frederick Church, a guy who painted stuff, like the Hudson River), mostly on gravel carriage roads. Parked at the high point (near the house) so ended with a substantial uphill. Several out-and-backs with a few additional hills. Since the trails were all designed as carriage roads, the hills tend to be long and steady with no steep grades so everything is runnable. There was a trail race here yesterday and it looks like I covered much of the course since flour arrows were still visible. Weather was perfect, low 60's and sunny.
C • Olana race course 1

Tuesday May 15, 2012 #

6 PM

Road Run 34:39 intensity: (2:01 @1) + (25:56 @2) + (6:42 @3) 3.92 mi (8:51 / mi) +54m 8:29 / mi
ahr:122 max:140 shoes: NB878 - #10

Easyish run. Legs still a bit sore from the weekend activities. Upper 60's and humid (had rained most of the day).

Sunday May 13, 2012 #

Event: NEOC: Rocky Woods
 
11 AM

Orienteering race 1:23:41 [4] *** 7.71 km (10:51 / km) +255m 9:19 / km
spiked:10/14c shoes: VJ Falcons 4 (yellow)

Red course at Rocky Woods. On the improving-but-still-having-a-long-way- to-go map. Lots of unmapped rock, which cost me considerable time on #1 and the vegetation is much greener than when the map was originally made. A nice course by Jeff Schapiro. Also fumbled around a bit on 8 (which has a lot more contour detail in the area than mapped), 12 (attacked too early) and 14 (the last control just of a trail but I misread the trails on approach). Could've been about 70 minutes. Quite warm as it was sunny and about 80F. Managed to stop the FR for about 6:30 between controls 4 and 5. 6.1 km straight line.

Red - Splits

Saturday May 12, 2012 #

Event: CNYO REGAINE VIII
 
9 AM

Road Run race 22:45 intensity: (13 @2) + (9 @3) + (5:06 @4) + (17:17 @5) 4.86 km (4:41 / km) +2m 4:40 / km
ahr:157 max:163 shoes: NB 573 Trail Shoes

5km race at Halfmoon Town Park. Not quite a road run since most of the race is on a gravel path which twists and turns as it circles the park. Also a few bridges/boardwalks over wetland areas. A "flat and fast" trail run, a nice compromise. Bright sunshine and about 60F.

Finished 12th out of 67 overall. 3rd in the rather odd age grouping of 51-60 (out of 4 - the other 3 guys were all 60). My guess is that I might have been 30 - 60 seconds faster on a straighter, paved course. A benchmark - maybe I should do some speedwork occasionally.
C • Speedwork 4

Road Run warm up/down 7:59 intensity: (51 @1) + (2:11 @2) + (4:57 @3) 0.82 mi (9:44 / mi)
ahr:129 max:142 shoes: NB 573 Trail Shoes

Warm up. Around the first loop of the course (the short loop).

Road Run warm up/down 5:05 intensity: (3:48 @2) + (1:17 @3) 0.42 mi (12:06 / mi)
ahr:127 max:140 shoes: NB 573 Trail Shoes

Jogging around after, watching Janet over the last km or so of the race.

Thursday May 10, 2012 #

4 PM

Trail Run 44:29 intensity: (1:53 @1) + (15:50 @2) + (21:36 @3) + (5:10 @4) 4.73 mi (9:24 / mi) +109m 8:47 / mi
ahr:131 max:151 shoes: NB 573 Trail Shoes

At Hand Hollow from the upper parking area. Trails were muddy. Overcast, breezy, lower 50's - good running weather.

Wednesday May 9, 2012 #

6 PM

Road Run 38:45 intensity: (2:12 @1) + (16:20 @2) + (17:51 @3) + (2:22 @4) 4.39 mi (8:50 / mi) +84m 8:20 / mi
ahr:128 max:148 shoes: NB878 - #10

Mileage. Upper 60's and a bit muggy.

Sunday May 6, 2012 #

9 AM

Orienteering race 1:24:01 [4] *** 8.45 km (9:56 / km) +258m 8:38 / km
spiked:12/15c shoes: VJ Falcons 4 (yellow)

Green long course at West Point. Camp Shea/Turkey Hill. Much better run than yesterday. Lost a few minutes at #4 looking for a dot knoll in a sea of blueberries. Lost a minute or so each on two unnecessary controls (boulders in green) near the end. 3rd in M55, 2 seconds behind Joe Mok. Some nice route choice legs. Straight line distance 6.6km.

Green Y Long - Splits

Saturday May 5, 2012 #

Event: 33rd West Point A Meet
 

Trail Run 23:00 [2] 1.5 km (15:20 / km) +130m 10:42 / km
shoes: VJ Falcons 4 (yellow)

Walk/jog to start of Middle distance race.
9 AM

Orienteering race 49:43 [4] *** 4.95 km (10:02 / km) +135m 8:50 / km
spiked:9/14c shoes: VJ Falcons 4 (yellow)

Green course middle at West Point Bull Pond. Really sloppy orienteering. At least 11 min of errors, not counting the small ones. Ugh. 3.5km straightline.
1 PM

Orienteering race 21:51 intensity: (4 @1) + (24 @2) + (1:39 @3) + (6:57 @4) + (12:47 @5) *** 2.85 km (7:41 / km) +57m 6:59 / km
ahr:155 max:165 spiked:14/18c shoes: Icebug SISU olx

Red Sprint course on Camp Natural Bridge map. Bobbled a few early controls and also #8. Trying to go faster than I could navigate. At least 2-3 minutes of errors. Straightline 2.2 km.

Red Sprint - Splits

Green Y Middle - Splits

Thursday May 3, 2012 #

2 PM

Trail Run 42:57 intensity: (1:56 @1) + (13:35 @2) + (21:24 @3) + (6:02 @4) 4.44 mi (9:41 / mi) +158m 8:43 / mi
ahr:131 max:154 shoes: NB 573 Trail Shoes

Got done with Grand Jury Duty early enough that I could go for a run at Greenport Conservation Area (about 3 miles N of Hudson, where the Court House is). Overcast, 60ish and a little humid but fine for running. Trails a little muddy but mostly firm. Three deer and lots of birds, including a very noisy rooster at the house adjacent to the parking area. If I lived there I think that fresh chicken would be on the menu soon. :-)

Wednesday May 2, 2012 #

6 PM

Road Run 36:56 intensity: (1:52 @1) + (21:12 @2) + (12:56 @3) + (56 @4) 4.23 mi (8:44 / mi) +72m 8:17 / mi
ahr:126 max:149 shoes: NB878 - #10

Running. Lots of time on my feet over the weekend, but this is the first I've run in a while. 50's and overcast. Saw a pileated woodpecker.

« Earlier | Later »