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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Jul 31, 2019:

activity # timemileskm+mload
  Orienteering9 6:17:19 24.89(15:10) 40.06(9:25) 813103 /124c83%171.7
  Field Checking4 6:09:30 9.79(37:44) 15.76(23:27) 18418.7
  Trail Run5 5:51:55 28.01(12:34) 45.08(7:48) 1124149.3
  Strength and Flexibility6 5:00:0030.0
  Walking6 4:17:14 12.17(21:08) 19.59(13:08) 19413.1
  Bike-Trail3 2:55:16 16.22(10:48) 26.1(6:43) 21059.6
  Bike-Rail Trail2 2:32:54 21.66(7:04) 34.86(4:23) 22226.3
  Bike-Paved1 59:58 8.7(6:54) 14.0(4:17) 435.7
  Road Run1 41:29 4.16(9:58) 6.7(6:12)11.4
  Total33 34:45:35 125.6 202.13 2788103 /124c83%485.9
  [1-5]33 27:59:20

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Wednesday Jul 31, 2019 #

10 AM

Orienteering race 17:29 intensity: (16 @0) + (36 @1) + (55 @2) + (9:58 @3) + (5:44 @4) *** 2.77 km (6:19 / km) +41m 5:53 / km
ahr:135 max:152 spiked:19/20c shoes: VJ Falcons 10

“Rest Day” sprint at MacRosty Park in Crieff. Course 4 (M65/70 and W55/60). 2.6k, measured as shortest possible distance. A city park with most of the running on mowed grass or paths and many of the legs straight shots between features. A couple of route choice legs and one trap with the control on the opposite side of an uncrossable fence (in my opinion, not the best course setting since there were no route options, the control forced a 60 meter out-and-back run on pavement and the control placement tempted a reach-through to punch it (especially with an SI Air card)).

I was pretty clean except for one control and I think got the route choice legs correct. On control 15 I turned down a path (actually a road) too early and had to backtrack to correct. That cost about a minute, so a pretty huge error. Eleventh overall on the course (out of 70), 1:58 behind the winner. I did not have an SI Air card, which I think would’ve saved at least 1 or 2 seconds per control. We ran fairly early in the start window, before any rain, which started a couple of hours later.

Tuesday Jul 30, 2019 #

11 AM

Orienteering race 39:26 intensity: (1:07 @0) + (1:23 @1) + (3:18 @2) + (23:00 @3) + (7:08 @4) + (3:30 @5) **** 3.15 km (12:30 / km) +69m 11:17 / km
ahr:135 max:170 spiked:12/14c shoes: VJ Falcons 10

Scottish 6-Day, Day 3 at Dundurn. M65L, Course 28. 2.6k, 135m. A Middle distance course in technical terrain with complex contour detail, lots of marshes and lots of rock (mostly crags/cliffs). 1:7500 map.

This course was a whole lot of fun. Constant map contact required but lots of detail to focus on. Lost about 40 seconds on each of 3 controls. Was offline on two of them but corrected by reading the terrain. On #9 I missed the route going around a cliff and ended up with a steep descent which cost time. Eleventh overall (out of 67), so pretty happy with the result. Missed top 10 by 13 seconds, 8:13 behind the winner.

Monday Jul 29, 2019 #

12 PM

Walking 24:10 intensity: (9 @0) + (15:08 @1) + (6:27 @2) + (2:13 @3) + (13 @4) 2.12 km (11:23 / km) +91m 9:22 / km
ahr:110 max:151 shoes: VJ Falcons 10

Arena to Start.

Orienteering race 1:12:13 intensity: (17 @0) + (4:45 @1) + (11:06 @2) + (48:51 @3) + (6:18 @4) + (56 @5) *** 6.84 km (10:33 / km) +159m 9:28 / km
ahr:131 max:165 spiked:12/15c shoes: VJ Falcons 10

Scottish 6-Day, Day 2 at Edinchip. M65L, Course 28. 5.3k, 125m. Five controls in open moorland to start, then a mix of woods and open with some complex contour detail.

A much better run than yesterday, but still about six minutes of errors distributed among 3 legs. Overshot a crossing point on the way to 6 and ended up with a longer, slower route. Misread things on a very short leg to 9 (or just didn’t see the bag when I saw the feature and wandered about for a couple of minutes. Didn’t execute my plan for 12-13 well and ended up spending more time in the woods than on a trail and then had to swing out around to the right to avoid an uncrossable stream. It turns out that the organizers later decided to subtract the time people took on this leg because although the map had a purple line to indicate uncrossable, it was not marked in the terrain and many people crossed the stream (which looked quite crossable in the terrain). So, my error on this leg got tossed. Was 19th of 66 after the adjustment, moving up from 24th.

Walking 19:52 intensity: (11 @0) + (19:37 @1) + (4 @2) 1.61 km (12:21 / km)
ahr:98 max:113 shoes: VJ Falcons 10

Remote finish back to Arena.

Sunday Jul 28, 2019 #

Event: Scottish 6 Days 2019
 
10 AM

Walking 36:00 intensity: (35:10 @0) + (50 @1) 2.7 km (13:19 / km) +41m 12:23 / km
ahr:77 max:99 shoes: VJ Falcons 10

Parking to Arena.

Walking 9:59 intensity: (5:11 @0) + (3:42 @1) + (1:06 @2) 0.85 km (11:42 / km) +51m 9:00 / km
ahr:92 max:116 shoes: VJ Falcons 10

Arena to Start.

Orienteering race 1:32:42 intensity: (1:58 @0) + (7:21 @1) + (27:49 @2) + (32:40 @3) + (16:45 @4) + (6:09 @5) *** 7.18 km (12:55 / km) +196m 11:22 / km
ahr:129 max:172 spiked:10/14c shoes: VJ Falcons 10

Scottish 6-Day, Day 1 at Auchingarrich. M65L (Course 28), 4.8k, 160m. A bit rusty navigationally. Sub-optimal route choice to the first control and then turned the wrong way from my (weak) attack point. Struggled to understand the vegetation mapping which cost me about ten minutes on the third control (also was over compensating for the 1:7500 scale so pulled up way short). Settled down after that and enjoyed the second part of the course which was mostly shorter legs in a more technical area (varying vegetation, some contour detail and many (very useful) ditches). A couple of smaller errors in this section. Total of about 20 minutes lost. Pretty far down the results list.
2 PM

Walking 36:29 intensity: (26:57 @1) + (9:32 @2) 2.7 km (13:30 / km) +10m 13:15 / km
ahr:97 max:124 shoes: VJ Falcons 10

Arena to Parking.

Wednesday Jul 24, 2019 #

Event: DVOA Norristown State Hospital
 
5 PM

Orienteering 19:42 intensity: (34 @2) + (3:19 @3) + (12:28 @4) + (3:21 @5) *** 3.33 km (5:55 / km)
ahr:144 max:162 spiked:8/11c shoes: NB Leadville VS

Sprint 1 at Norristown State Hospital. Legs still pretty tired from racing on Sunday. Had a brain lapse on the way to 8 and lost map contact and maybe 30 seconds figuring things out. Small bobbles on 9 and 10 (attacked 10 from the field rather than from the trail, which would’ve been better). Fun courses by Tom O with route choices on most of the legs. Lots of fast running on pavement or short grass. Sunny, 80ish with lower humidity.
6 PM

Orienteering race 18:01 intensity: (42 @3) + (3:51 @4) + (13:28 @5) *** 3.09 km (5:50 / km)
ahr:154 max:168 spiked:11/12c shoes: NB Leadville VS

Sprint 2 at NSH. Cleaner run than the first sprint. Misread the circle placement on #2 and headed to the inside corner of the building rather than the outside corner. Also had to wait for a bus to pass on this leg.

Sprint 1 - Splits

Sprint 2 - Splits

Tuesday Jul 23, 2019 #

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

Monday Jul 22, 2019 #

10 AM

Field Checking 1:37:21 intensity: (1:11:30 @0) + (18:45 @1) + (6:20 @2) + (46 @3) *** 3.93 km (24:47 / km) +52m 23:16 / km
ahr:85 max:129 shoes: VJ Falcons 9

Final field check of a few things at Green Lane. I wish big trees would stop blowing down.
C • green 2

Bike-Rail Trail 1:11:50 intensity: (2:13 @0) + (10:03 @1) + (26:31 @2) + (27:59 @3) + (3:04 @4) + (2:00 @5) 8.88 mi (8:05 / mi) +160m 7:40 / mi
ahr:122 max:159 shoes: Trek Marlin 7

Mostly on the Perkiomen Valley Trail which is either gravel or paved. One small loop off into the woods on a trail which occasionally exceeded my capabilities (I haven’t figured out uphill with roots and/or rocks yet). Got to practice riding in soft mud.

Sunday Jul 21, 2019 #

7 AM

Trail Run race 2:04:35 intensity: (5 @1) + (1:21 @2) + (19:35 @3) + (1:29:40 @4) + (13:54 @5) 9.74 mi (12:47 / mi) +588m 10:46 / mi
ahr:146 max:160 shoes: NB Leadville VS

Quadzilla Trail Race at Trexler Preserve. Nominally 15k but it was a bit long this year (as we had been warned). The course has been different each of the three times I’ve done it, although they manage to retain some key features: stream crossings and monster hills. This year’s course had more of both than in previous years including two diagonal crossings of the Jordan Creek and two hills I had never climbed before (and several more which I had been up). And to make it extra badass, when the race started at 7:30am in was already in the upper 70s with a mid-70s dew point with the sun out to drive it into the mid-80s while we raced.

Coming into the first aid station at about 3.5 miles I felt pretty crappy so I spent a couple of minutes there consuming water, Gatorade and watermelon then continued, walking anything uphill. Much of the next stretch was in the woods and there was some breeze, so I started feeling better. Lots of walking for the rest of the race but there were some downhills where I could move at a decent clip. One of my calfs started to cramp on the final descent to the finish but I was able to continue running. Finished 3rd in M60+, about 17 minutes back of two younger guys. 130th overall out of 400 registered - I’ll need to see the results to see how many actually ran and finished. Edit: 354 finishers, 10 M60+, 3 guys older than me (67, 67, and 70).

Saturday Jul 20, 2019 #

Event: Ottawa O-Fest
 
10 AM

Bike-Paved 59:58 intensity: (8:41 @0) + (45:36 @1) + (5:37 @2) + (4 @3) 8.7 mi (6:54 / mi) +43m 6:47 / mi
ahr:98 max:125 shoes: Trek Marlin 7

Peace Valley Park in Bucks County. On the paved path around the lake at a pretty low intensity. Upper 80s and humid. Watch was stopped for about 17 min and 4 km - posted data adjusted.

Friday Jul 19, 2019 #

11 AM

Trail Run 33:22 intensity: (15 @0) + (1:46 @1) + (7:32 @2) + (22:45 @3) + (1:04 @4) 2.66 mi (12:33 / mi) +96m 11:17 / mi
ahr:129 max:145 shoes: NB Leadville VS

Little Lehigh Parkway, exploring more of the trails in the woods. Upper 80s and stupid humid but hadn’t actually run since Sunday and wanted to be sure I remembered how. OK in the woods and shade except for the copious sweating part.

Wednesday Jul 17, 2019 #

Event: DVOA Penn State-Berks
 
3 PM

Field Checking 37:59 intensity: (31:08 @0) + (6:51 @1) 1.75 km (21:39 / km) +13m 20:53 / km
ahr:84 max:109 shoes: NB Leadville VS

The rest of the bags at PS Berks plus a revisit to most of the first loop to wake the controls up. Still oppressive. Rain started just as l got back which dropped the temp and made things more bearable. Then about an hour later it poured, with some lightning a bit too close for comfort. Everyone survived but some people bailed on doing a second course. And lots of help with control pickup and cleanup - thanks to all who came.

Field Checking 46:56 intensity: (16:27 @0) + (26:55 @1) + (2:45 @2) + (17 @3) + (7 @4) + (25 @5) 2.91 km (16:07 / km) +25m 15:27 / km
ahr:94 max:172 shoes: NB Leadville VS

Hanging bags at Penn State Berks for Sprints. In the 90s and humid.

Tuesday Jul 16, 2019 #

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

Monday Jul 15, 2019 #

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

3 PM

Bike-Trail 1:01:50 intensity: (40 @0) + (33 @1) + (10:06 @2) + (28:47 @3) + (17:36 @4) + (4:08 @5) 5.48 mi (11:17 / mi) +62m 10:54 / mi
ahr:135 max:167 shoes: Trek Marlin 7

At Jordan Parkway. Exploring the single track network mostly.

Sunday Jul 14, 2019 #

Event: DVOA Mount Penn - Antietam
 
11 AM

Orienteering race 1:11:20 intensity: (3:39 @1) + (7:52 @2) + (18:22 @3) + (21:59 @4) + (19:28 @5) *** 7.47 km (9:33 / km) +205m 8:24 / km
ahr:143 max:184 spiked:7/9c shoes: VJ Falcons 10

Red course at Mt. Penn, starting at Rotary Park. 5.6k, 180m. Set byBob Gross. Reasonably clean through #6. Apparently I left 6 about 90 degrees off, hit a road as expected, then followed the road (for too long) and turned off into an area where the control was not. Knew something wasn’t right when it was wet underfoot and applied knowledge from my previous course-setting here to figure it out. Got to #7 about 400m and 6 or 7 contours later. At least 6 minutes lost. Took the road on the very long leg to #8 - lots of time with studded shoes on pavement but probably the fastest way (probably lost a minute or two by jumping off the road early to do the last 3-400m in the woods). At the control I found the streamer but not the bag but then spotted the bag as I started heading to the next control. Did a little searching for 9 since my attackpoint was pretty vague and trying to read the mountain bike trails was a little dicey. Temperature in the 80s and some humidity.
2 PM

Field Checking 45:26 intensity: (9:08 @0) + (32:13 @1) + (2:29 @2) + (1:36 @3) *** 2.33 km (19:28 / km) +11m 19:02 / km
ahr:98 max:140 shoes: New Balance 880

A pass through Penn State Berks for a final check of a few things since we were in the area.

Red - Splits

Saturday Jul 13, 2019 #

10 AM

Bike-Rail Trail 1:21:04 intensity: (17:06 @0) + (54:37 @1) + (4:53 @2) + (4:05 @3) + (23 @4) 12.78 mi (6:21 / mi) +61m 6:15 / mi
ahr:98 max:147 shoes: Trek Marlin 7

Easyish ride on the Ironton Rail Trail in Coplay. All paved except for about 1.5 mi which is gravel. Nicely shaded. Lots of ruins and historical structures from the iron and cement industries which thrived in the area in the 19th and early 20th centuries. (Some cement production still exists, the iron is long gone.)

Friday Jul 12, 2019 #

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

3 PM

Trail Run 1:21:22 intensity: (26 @0) + (33 @1) + (8:04 @2) + (1:06:30 @3) + (5:49 @4) 6.12 mi (13:18 / mi) +219m 11:58 / mi
ahr:132 max:148

Walking Purchase Park, starting from the parking on Constitution Drive. Lower Red, Lower Orange, Upper Orange, part of Yellow, Upper Red and then the part of the Blue trail leading back to my car. Low 80s, still somewhat humid but some breeze and most of the run was in the woods. Trails are pretty rocky - I don’t see how people can ride mountain bikes on them, but they do.

Thursday Jul 11, 2019 #

8 PM

Walking 42:01 intensity: (41:40 @0) + (9 @1) + (12 @2) 1.94 mi (21:40 / mi)
ahr:71 max:111 shoes: New Balance 880

Wednesday Jul 10, 2019 #

Event: DVOA Schuylkill Center for Environmental Education
 
5 PM

Orienteering race 21:57 intensity: (11 @1) + (22 @2) + (3:04 @3) + (15:44 @4) + (2:36 @5) *** 3.12 km (7:02 / km) +62m 6:24 / km
ahr:145 max:157 spiked:10/13c shoes: VJ Falcons 10

6 PM

Orienteering 24:29 intensity: (2 @2) + (3:42 @3) + (12:09 @4) + (8:36 @5) *** 3.11 km (7:53 / km) +82m 6:58 / km
ahr:149 max:170 spiked:14/16c shoes: VJ Falcons 10


Sprint 1 - Splits

Sprint 2 - Splits

Tuesday Jul 9, 2019 #

11 AM

Field Checking 20:00 [1] 1.0 km (20:00 / km) +15m 18:36 / km
ahr:80 max:116 shoes: VJ Falcons 10

At Green Lane.

Field Checking 2:01:48 intensity: (1:32:51 @0) + (17:39 @1) + (8:18 @2) + (2:21 @3) + (9 @4) + (30 @5) *** 2.38 mi (51:11 / mi) +69m 46:58 / mi
ahr:83 max:167 shoes: VJ Falcons 10

Finishing up at Green Lane. Wineberries (red raspberries) were ripe - many were consumed.

Bike-Trail 52:45 intensity: (1:11 @0) + (8:43 @1) + (9:52 @2) + (23:51 @3) + (5:00 @4) + (4:08 @5) 4.03 mi (13:05 / mi) +78m 12:21 / mi
ahr:127 max:169 shoes: Trek Marlin 7

Single and double track at Green Lane, from parking along Knight Road.

Monday Jul 8, 2019 #

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

Sunday Jul 7, 2019 #

8 PM

Walking 43:56 intensity: (28:29 @0) + (15:26 @1) + (1 @2) 2.15 mi (20:26 / mi)
ahr:84 max:111 shoes: New Balance 880

Around the neighborhood.

Saturday Jul 6, 2019 #

9 AM

Road Run 41:29 intensity: (19 @0) + (43 @1) + (7:51 @2) + (32:36 @3) 4.16 mi (9:58 / mi)
ahr:129 max:139 shoes: New Balance 880

On roads from the condo, except the last mile which was on the nature trail through the woods. Sunny, mid-80s, humid (again).

Thursday Jul 4, 2019 #

11 AM

Trail Run 50:01 intensity: (18 @0) + (1:22 @1) + (8:01 @2) + (37:07 @3) + (3:13 @4) 4.77 mi (10:29 / mi) +2m 10:28 / mi
ahr:131 max:149 shoes: NB Leadville VS

Full length of the Nature Trail from the condo, plus some other bits. Mostly in the woods, which was good because it was sunny and 85F with a dew point of 73F. Sweat.

Tuesday Jul 2, 2019 #

11 AM

Bike-Trail 1:00:41 intensity: (53 @0) + (4:40 @1) + (10:18 @2) + (40:00 @3) + (4:35 @4) + (15 @5) 6.71 mi (9:03 / mi) +69m 8:46 / mi
ahr:128 max:159 shoes: Trek Marlin 7

At Green Lane from the Knight Rd. parking lot nearest Rt. 29. Mostly on the Red Trail. Honeysuckle Trail single track along the lake. Took the single track through the woods parallel to the Red Trail. Also did a loop of single track across the road. In the 80s with hazy sun.
8 PM

Walking 44:47 intensity: (38:31 @0) + (6:06 @1) + (10 @2) 1.87 mi (23:57 / mi)
ahr:80 max:110 shoes: New Balance 880

Monday Jul 1, 2019 #

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

4 PM

Trail Run 1:02:35 intensity: (10 @0) + (58 @1) + (3:59 @2) + (34:52 @3) + (16:27 @4) + (6:09 @5) 4.72 mi (13:16 / mi) +220m 11:35 / mi
ahr:139 max:168 shoes: NB Leadville VS

South Mountain Preserve in Emmaus. In the 80s but not humid.

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