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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Mar 31, 2018:

activity # timemileskm+mload
  Orienteering9 7:37:13 30.94(14:47) 49.79(9:11) 1320145 /168c86%213.5
  Walking3 5:10:00 10.99 17.6834.0
  Road Run6 4:02:33 24.8(9:47) 39.91(6:05) 41376.0
  Strength and Flexibility4 3:20:0020.0
  Hiking1 3:15:15 5.93(32:55) 9.54(20:27) 45410.4
  Trail Run1 48:42 4.23(11:31) 6.81(7:09) 2714.5
  Total24 24:13:43 76.89 123.74 2214145 /168c86%368.5
  [1-5]24 22:00:13

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Saturday Mar 31, 2018 #

Event: DVOA Governor Dick
 
11 AM

Orienteering race 2:40:10 intensity: (15 @0) + (11:19 @1) + (51:53 @2) + (1:18:32 @3) + (17:48 @4) + (23 @5) *** 12.94 km (12:23 / km) +500m 10:22 / km
ahr:128 max:159 spiked:18/26c shoes: VJ Falcons 8

Blue course at DVOA local event on Governor Dick map. 8.7k, 360m. Wanted to do a long run as Billygoat training - mission accomplished, although I somewhat overachieved on the goal. My orienteering brain stopped at about 80-90 minutes so I bobbled a couple of the short but technical controls and then took a massive walkabout on the way to control 20 (a good portion of it crossing boulder fields I didn't really need to). AP has me with 40+ minutes of error. Fortunately, it was a wonderful day to be in the woods (sunny and in the 50s).

Blue - Splits

Thursday Mar 29, 2018 #

4 PM

Road Run 46:00 intensity: (16 @0) + (29 @1) + (13:02 @2) + (28:15 @3) + (3:58 @4) 4.57 mi (10:04 / mi) +143m 9:10 / mi
ahr:130 max:148 shoes: Asics Gel-Nimbus 16

Is Spring here? Low 60s. Ran up a hill and back down.

Monday Mar 26, 2018 #

3 PM

Hiking 2:15:22 intensity: (1:42:28 @0) + (21:27 @1) + (3:41 @2) + (7:09 @3) + (37 @4) 3.93 mi (34:27 / mi) +274m 28:18 / mi
ahr:84 max:145

Hike at Pinnacles NP from the Peaks View parking area. Up Bear Gulch trail to the Bear Gulch Reservoir and back to the Bear Gulch Day Use parking area (via a cave on the way there). Did some bird spotting at the Reservoir.

Hiking 59:53 intensity: (27:06 @0) + (17:57 @1) + (12:29 @2) + (2:21 @3) 2.0 mi (29:56 / mi) +179m 23:25 / mi
ahr:94 max:130

Hiking on the Condor Gulch trail up to the overlook and back. More birds, most notably California Condors soaring up along the ridgeline.

Sunday Mar 25, 2018 #

9 AM

Orienteering race 31:21 intensity: (17 @1) + (7 @2) + (5:39 @3) + (10:48 @4) + (14:30 @5) *** 4.36 km (7:11 / km) +70m 6:39 / km
ahr:152 max:188 spiked:13/16c shoes: VJ Falcons 8

COW - Stage 7 - Middle on Deer Creek Hills map. Brown course (3.6k, 90m). Same map, start and finish as yesterday but mostly on a part of the map we didn't visit. Set as a middle course so many short legs with lots of direction changes and about as technical as the terrain allowed. Mostly running in short grass so very fast.

Not a good run. Offline for the second control costing nearly a minute, a huge error (3:30 error on a < 1 min leg) on 6, some hesitation on 7 and 14. So about 5 minutes of error, about how far I was behind Dennis and Steve who were the overall leaders on Brown. Third in M65, 10th on Brown. Not how I wanted to end the week but did well enough earlier to get 1st in M65 for the overall event (scored based on time and counting best 5 of the 7 events).

Middle - Brown - Splits

Saturday Mar 24, 2018 #

11 AM

Orienteering race 36:48 intensity: (30 @1) + (1:42 @2) + (4:20 @3) + (20:30 @4) + (9:46 @5) *** 5.01 km (7:21 / km) +64m 6:55 / km
ahr:147 max:165 spiked:12/14c shoes: VJ Falcons 8

COW - Stage 6 - Long on Deer Creek Hills map. Brown course (4.5k, 95m). Lightning fast since most of the undergrowth was short grass. Course was way short for a "long" course - should've been about 6.5k but that would probably have scared a lot of the Brown runners. Route choice for this terrain is usually "go straight".

An OK run. Lost about 1.5 min swinging way wide on the 3-4 leg - was still getting into the map and didn't read the terrain correctly. Maybe lost 10-20 seconds on control 11 drifting off my bearring and getting distracted by other people. 3rd on Brown, 2nd in M65.

Long - Brown - Splits

Friday Mar 23, 2018 #

Event: GCO: California Orienteering Week (COW), Part 2
 
1 PM

Orienteering race 12:39 intensity: (10 @0) + (10 @1) + (7 @2) + (10 @3) + (3:07 @4) + (8:55 @5) *** 2.14 km (5:55 / km) +14m 5:43 / km
ahr:152 max:165 spiked:13/13c shoes: NB 1210 "Leadville"

COW - Stage 5 - Sprint on Sierra College map. Brown course (1.9k, 10m). Pretty straightforward small college campus map - quite fast. Missed on the route choice for two of the legs (3 and 10) but it only cost me about 10 and 15 seconds respectively. Got all the inside/ouside corner control placements right. First on Brown.

Sprint - Brown - Splits

Wednesday Mar 21, 2018 #

12 PM

Orienteering race 28:39 intensity: (12 @1) + (18 @2) + (2:59 @3) + (16:20 @4) + (8:50 @5) *** 4.04 km (7:06 / km) +75m 6:30 / km
ahr:149 max:167 spiked:21/25c shoes: VJ Falcons 8

COW - Stage 4 on Mills College map. Brown course (2.9k, 80m). Long "sprint" on a college campus (course had the character of a sprint but was set for middle distance winning times). ISSOM map (and rules regarding crossability) at 1:4000 with 2.5m contours. Pretty campus with lots of mature trees, some wooded areas, clusters of buildings with moderate complexity and a large hill with about 25m of relief. Nice course by George Minarik using pretty much the entire map.

An OK run with no large errors but several small ones. Four controls with bobbles in the circle and couple with sub-optimum routes. Probably 60-90 sec of errors total. Managed 1st on Brown again but only because Steve T skipped a control (#17, along a straight line between 16 and 18 - probably only saving 15 or 20 sec).

Urban Middle - Brown - Splits

Monday Mar 19, 2018 #

10 AM

Orienteering race 26:17 intensity: (1:05 @2) + (3:04 @3) + (11:33 @4) + (10:35 @5) *** 3.62 km (7:16 / km) +38m 6:54 / km
ahr:149 max:169 spiked:15/17c shoes: VJ Falcons 8

COW - Stage 3 on Point Pinole Regional Shoreline map. Brown course (3.2k, 70m climb). Fairly flat (by CA standards) with lots of rough open areas and a trail network. Wooded areas are mostly open but with some ground clutter to slow things down. Still prettydarn fast. And there's quite a bit of poison oak. Good course by Steve Gregg with lots of short legs bouncing between point features.

A very good run with mistakes of about 15 seconds on two controls (3 and 9). Plus several slowdowns to read the map. First on Brown (29 sec ahead of Dennis W).

Middle - Brown - Splits

Sunday Mar 18, 2018 #

Walking 40:00 [1] 3.2 km (12:30 / km)
shoes: VJ Falcons 8

Walk to start (2.6k) and from finish to catch shuttle back to assembly.
10 AM

Orienteering race 40:39 intensity: (14 @0) + (13 @1) + (30 @2) + (20:30 @3) + (18:15 @4) + (57 @5) *** 3.94 km (10:19 / km) +173m 8:27 / km
ahr:140 max:159 spiked:19/20c shoes: VJ Falcons 8

COW - Stage 2 on Morgan Territory map. Brown course (3.2k, 120m). A bit more physical than yesterday. More steep hills, more contouring on the steep hills and more rocky areas. Also more poison oak. Another good course by Matej. Twenty controls in 3.2k so no slacking.

An OK run but with one big mistake (~4 min) on control 14 - just not careful on the attack. Hooked in to the controls on 3, 4, 12 and 13. Second on Brown (4 min behind Geraint), first in M60, 28 seconds ahead of Steve.

Middle - Brown - Splits

Saturday Mar 17, 2018 #

Event: BAOC: California Orienteering Week (COW), Part 1
 

Walking warm up/down 30:00 [2]
shoes: VJ Falcons 8

1.5k walk to start and 0.5k return from finish.
10 AM

Orienteering race 33:39 intensity: (21 @1) + (21 @2) + (9:47 @3) + (19:47 @4) + (3:23 @5) *** 3.93 km (8:34 / km) +128m 7:22 / km
ahr:143 max:164 spiked:17/18c shoes: VJ Falcons 8

COW - Stage 1 on Morgan Territory map. Brown course (3.3k, 110m). Very open and fast with many rock features, hills but nothing steep and not much poison oak (I hope - didn't identify any so maybe I didn't touch any). Mid 40s with some sun (and rain showers after most people were done). Excellent course by Matej Sebo.

Had a very good run, keeping map contact and reading things pretty well. Lost a minute on control 16 and had hesitations on 7 and 12 but otherwise hit them all well. First overall on Brown.

Middle - Brown - Splits

Thursday Mar 15, 2018 #

Walking 4:00:00 [1] 9.0 mi (26:40 / mi)

Wandering around San Francisco - Marina, touristy areas (Ghirardelli Square, Fisherman's Wharf, Pier 39, up and back down Telegraph Hill, Columbus Ave. through Italian area to Chinatown and back, eventually over the shoulder of Russian Hill to get back to our motel on Lombard in Cow Hollow). Occasional rain showers. Distance and time approximate.

Tuesday Mar 13, 2018 #

3 PM

Trail Run 48:42 intensity: (41 @0) + (49 @1) + (6:51 @2) + (37:08 @3) + (3:13 @4) ** 4.23 mi (11:31 / mi) +27m 11:17 / mi
ahr:131 max:148 shoes: NB 1210 "Leadville"

Exploring the Thomas Iron Site in Hellertown. Ran lots of little trails to see where they went (some went nowhere). Interesting area with slag piles from ironmaking and various remnant foundations making some interesting and complex terrain. Some areas will be pretty thick when things are green but right now visibility is fairly good. Upper 30s - not Spring yet.

Monday Mar 12, 2018 #

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

Sunday Mar 11, 2018 #

3 PM

Road Run 1:03:27 intensity: (27 @0) + (31 @1) + (16:02 @2) + (44:49 @3) + (1:38 @4) 6.29 mi (10:05 / mi) +85m 9:41 / mi
ahr:128 max:143 shoes: NB Leadville VS

Started south on the rail trail, did a tour of DeSales U, then a tour of McMansions and finished up on the rail trail. Tried to keep the heart rate below 135. Nice day - sunny and low 40s.

Saturday Mar 10, 2018 #

4 PM

Road Run hills 29:23 intensity: (12 @0) + (26 @1) + (3:58 @2) + (17:24 @3) + (3:38 @4) + (3:45 @5) 2.99 mi (9:50 / mi) +68m 9:11 / mi
ahr:135 max:162 shoes: Asics Gel-Nimbus 16

5 x ~200m hills. Intervals 2 and 4 had less climb and were a little shorter. Upper 30s.

Friday Mar 9, 2018 #

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

Thursday Mar 8, 2018 #

12 PM

Road Run 27:57 intensity: (9 @0) + (18 @1) + (2:05 @2) + (23:13 @3) + (2:12 @4) 3.04 mi (9:12 / mi) +26m 8:58 / mi
ahr:134 max:148 shoes: Asics Gel-Nimbus 16

Tuesday Mar 6, 2018 #

3 PM

Road Run 47:44 intensity: (15 @0) + (29 @1) + (4:44 @2) + (35:22 @3) + (6:54 @4) 4.99 mi (9:34 / mi) +28m 9:24 / mi
ahr:134 max:146 shoes: NB Leadville VS

Across the highway, around the neighborhoods. Upper 40s.

Monday Mar 5, 2018 #

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

Sunday Mar 4, 2018 #

Event: QOC Little Bennett
 
12 PM

Orienteering race 1:27:01 intensity: (1:03 @0) + (5:15 @1) + (7:59 @2) + (30:49 @3) + (37:07 @4) + (4:48 @5) *** 9.82 km (8:52 / km) +259m 7:50 / km
ahr:137 max:158 spiked:17/19c shoes: VJ Falcons 8

Red course at Little Bennett Regional Park (QOC local event). 7.9k, 265m. Generally open woods (except where it's mapped medium or dark green, which we avoided or passed through on trails). Some deadfall underfoot and the main point features are rootstocks. With high winds two days before the event, not all the rootstocks were mapped.

Had a pretty good run with one 2.5 minute loss on a short leg where I missed a trail junction and ended up traversing through rough open marshy stuff rather than on a trail. Small loss on #4 checking out the wrong set of rock features. Several of the controls on rootstocks involved getting into the circle and then checking behind rootstocks until a bag appeared. Nice course by Sam Listwak dealing well with the limitations of the area. Sunny and in the 40s - nice day for running in the woods.

Red - Splits

Friday Mar 2, 2018 #

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

Thursday Mar 1, 2018 #

11 AM

Road Run 28:02 intensity: (14 @0) + (18 @1) + (6:07 @2) + (18:23 @3) + (3:00 @4) 2.92 mi (9:36 / mi) +63m 9:00 / mi
ahr:132 max:148 shoes: Asics Gel-Nimbus 16

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