Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Dec 31, 2017:

activity	#	time	miles		km		+m				load
Orienteering	4	6:05:16	22.42	(16:18)	36.08	(10:07)	924	54 /	62c	87%	113.8
Road Run	8	5:25:10	35.47	(9:10)	57.08	(5:42)	431				137.8
Strength and Flexibility	6	5:00:00									50.0
Rail Trail Run	1	45:13	4.6	(9:50)	7.4	(6:06)	52				20.2
Total	19	17:15:39	62.49		100.57		1406	54 /	62c	87%	321.7
[1-5]	19	17:11:51

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Saturday Dec 30, 2017 #

4 PM

Road Run 37:50 4.04 mi (9:22 / mi) +74m 8:52 / mi
ahr:137 max:151 shoes: NB 1210 "Leadville"

Mid-20s, breeze from the west, sun setting and some snow on the roads from ~1" earlier in the day. Ran around the neighborhoods.

Wednesday Dec 27, 2017 #

3 PM

Road Run 35:13 3.81 mi (9:15 / mi) +72m 8:44 / mi
ahr:136 max:153 shoes: Asics Gel-Nimbus 16

A little chilly at 21F with some breeze. Sunny, but at 3:30p the sun was close enough to the horizon that it wasn't very effective at heating. Less than three months until Spring.

Friday Dec 22, 2017 #

Strength and Flexibility (Yoga) 50:00 [1]

Thursday Dec 21, 2017 #

3 PM

Road Run 28:41 3.23 mi (8:53 / mi) +11m 8:47 / mi
ahr:136 max:151 shoes: Asics Gel-Nimbus 16

Around the 'hood.

Tuesday Dec 19, 2017 #

2 PM

Rail Trail Run 45:13 4.6 mi (9:50 / mi) +52m 9:30 / mi
ahr:140 max:154 shoes: NB Leadville VS

Little Lehigh Parkway, starting at the covered bridge. Crossed the bridge and headed upstream, crossing the road near the Fish Hatchery and onto a section of trail I hadn't been on. Surprised by a rather substantial hill in that section. Turned around where the trail enters someone's yard. Quick tour of the Fish Hatchery on the return. Mid 50s. Running seemed quite an effort - not sure why.

Monday Dec 18, 2017 #

Strength and Flexibility (Yoga) 50:00 [2]

Lots of hamstring stretching.

Sunday Dec 17, 2017 #

3 PM

Road Run 37:18 4.0 mi (9:20 / mi) +42m 9:02 / mi
ahr:138 max:151 shoes: Asics Gel-Nimbus 16

Overcast, about 40F.

Friday Dec 15, 2017 #

12 PM

Road Run 50:09 5.38 mi (9:19 / mi) +32m 9:09 / mi
ahr:137 max:148 shoes: Asics Gel-Nimbus 16

Across the highway. Upper 20s with light snow flurries - wintery.

Tuesday Dec 12, 2017 #

2 PM

Road Run 28:55 3.08 mi (9:23 / mi) +62m 8:50 / mi
ahr:135 max:146 shoes: Asics Gel-Nimbus 16

Getting the legs moving again. Low 40s, overcast and some occasional very light drizzle.

Monday Dec 11, 2017 #

Strength and Flexibility (Yoga) 50:00 [1]

Sunday Dec 10, 2017 #

10 AM

Road Run 5:00 0.51 mi (9:48 / mi) +28m 8:23 / mi
ahr:126 max:139 shoes: NB Leadville VS

Warm up on the paved path around the park.

Road Run race 52:37 6.17 mi (8:32 / mi) +84m 8:11 / mi
ahr:151 max:161 shoes: NB Leadville VS

Shiver by the River 10k race (there was also a 5k option - 10k is the 5k loop twice). First of four in a winter series run on the 2nd Sunday of the month Dec through March. Low 30s and sunny but with a 10mph breeze out of the west. Roads mostly clear after 4-5" of snow yesterday - a few icy spots but not really enough to affect speed. Course has a few gentle ups and downs. Target was about 55min with even pacing. Did much better than I usually do with the pacing, with the 2nd 5k only about 10 sec slower (and that included a water stop where I walked a bit to drink). And the pace turned out to be about 15sec/mile quicker than my guesstimate, so happy with that. Was 45th overall in the 10k (115 total in the 10k), 7th in M60-64.

C • Nice run. I was there too.... 3

Friday Dec 8, 2017 #

Strength and Flexibility (Yoga) 50:00 [2]

Thursday Dec 7, 2017 #

2 PM

Road Run 49:27 5.25 mi (9:25 / mi) +26m 9:16 / mi
ahr:132 max:147 shoes: Asics Gel-Nimbus 16

Exploring the neighborhoods on the other side of the highway. 41F, some sun, a little breeze.

Monday Dec 4, 2017 #

Strength and Flexibility (Yoga) 50:00 [2]

Sunday Dec 3, 2017 #

Event: DVOA Fair Hill (1:15,000)

Note

A pretty epic weekend of orienteering:

- Adventure race (foot only rogaine/score-O) - ~4 hrs, 30 controls, 22km
- Night-O - ~1 hr, 15 controls, 5 km
- Regular Green course - ~1 hr, 10 controls, 6 km
- Sprint Relay - ~15 min, 7 controls, 2 km

Legs are trashed, blood was lost, but had a whole lot of fun. Thanks to all of the organizers and their supporting volunteers who made it all possible.

11 AM

Orienteering 57:55 *** 6.6 km (8:47 / km) +139m 7:56 / km
ahr:132 max:157 spiked:8/10c shoes: VJ Falcons 8

Stage 3 - Green course at Mid-Atlantic Champs on Fair Hill - Strawbridge Fields map. 5.4km, 135m climb. Mix of open fields and sections of woods with some scratchy stuff in the woods, particularly at the field/woods interfaces. Lost a couple of minutes on 3 getting too high on the hill after swinging wide to minimize the battle with vegetation. Total fail on the long leg to 4 - had an ill-defined plan and then executed it poorly. Lost contact and managed to choose several less-than-ideal microroutes resulting in additional slowness and some bleeding. AP says I only lost 7-8 min but it seems like it was more. Reset after 4 and did fine for the rest of the course. Way down in the placings. Overcast and 40s, so not bad for December.

2 PM

Orienteering 14:30 ** 2.17 km (6:40 / km) +57m 5:54 / km
ahr:149 max:182 spiked:7/7c shoes: VJ Falcons 8

Stage 4 - Relay on Strawbridge Fields map (at 1:5000). 2nd leg on a team with John Campbell and Tom Overbaugh. 1.8k, 60m climb - Yellow level navigation. Good run with some slight hesitation on the way to the first control to figure things out. Had other runners in sight for most of the course and was mostly on trails or roads. Legs were pretty tired and seemed to be the limiting factor rather than cardiovascular (I suppose 21 miles of orienteering in the previous 27 hours might not have been the optimal way to prepare), John and Tom both had good runs and we won the 8-point category to score points for DVOA in the Mid-Atlantic competition.

Green - Splits

Saturday Dec 2, 2017 #

Event: Two Rivers Adventure Race

Event: DVOA McKaig Nature Center

11 AM

Orienteering 3:56:48 *** 22.61 km (10:28 / km) +523m 9:23 / km
ahr:128 max:152 spiked:26/30c shoes: NB 1210 "Leadville"

Stage 1 - Two Rivers Adventure Race, 5-hour "foot only" division. Basically a rogaine/score-O using a slightly enhanced USGS map. 30 controls, each worth 1 point, so the strategy was just picking an efficient route. Controls were on both sides of the Brandywine Creek with limited crossing opportunities (two bridges, one ford) and on both sides of the PA-DE border (which posed no crossing issues). Most of the area is private farmland so it's a mix of open fields and woods. The woods were pretty scratchy in places and parts would be unpassable in the warmer months. Pretty decent weather for December - mid to upper 40s with some sun early but clouding up later.

Managed to visit all 30 controls with an hour to spare, so satisfied with the perfomance. Was still able to jog a bit coming in from the last control. No cramping during the event but, not surprisingly, some later in the evening.

6 PM

Orienteering 56:03 *** 4.7 km (11:56 / km) +205m 9:48 / km
ahr:123 max:161 spiked:13/15c shoes: VJ Falcons 8

Stage 2 - Night-O at McKaig Preserve. Map based on USGS contours (10ft) but with trails and many other features added was quite adequate. A small area bounded by houses on all sides and adjacent to Roberts Elementary School (where Janet and I attended first grade!). Green course (i.e the more navigationally advanced point-to-point course). 3.9k with 158m climb. Chilly (30s) but access to a heated building. Ran OK except for controls #3 and #5 where I tried too much "straight on compass" and then didn't hit trails I was planning to hit (leaf cover made some of the trails difficult to see). Able to run in spite of the day's earlier activities. A couple of significant climbs.

C • First grade 2

Green - Splits

Friday Dec 1, 2017 #

Event: OCIN TROL / OINK! (Winter Pig National Event)

Strength and Flexibility (Yoga) 50:00 [2]

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