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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Jun 2, 2012:

activity # timemileskm+mload
  Orienteering4 3:13:54 11.97(16:12) 19.27(10:04) 65445 /53c84%102.0
  Trail Run1 44:05 4.47(9:51) 7.2(6:07) 18313.9
  Road Run1 41:41 4.7(8:52) 7.56(5:31) 5112.2
  Total6 4:39:40 21.15(13:14) 34.03(8:13) 88845 /53c84%128.1

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Saturday Jun 2, 2012 #

Orienteering 20:00 [1] ** 1.0 km (20:00 / km)

Picked up 10 controls, either on the white course or ones I'd been to. Leisurely pace.
11 AM

Orienteering race 1:00:30 intensity: (1:12 @1) + (4:45 @2) + (28:06 @3) + (26:27 @4) *** 7.22 km (8:23 / km) +243m 7:10 / km
ahr:140 max:154 spiked:23/25c shoes: VJ Falcons 4 (yellow)

Red course at Tawasentha Park (EMPO local event). Good use of the terrain by Will Kennerly with several short-legged butterfly loops in the more technical area. Also a nice update of the map in the areas where it counted (I only noticed one area where the match between map and terrain could use some work and that was an area without controls in it). A wet day, mostly due to overnight rain plus some occasional light showers (didn't notice any while I was running). A bit slippery underfoot on the steeper slopes. Of the 25 controls, only about half were intermediate or advanced level, but such is the nature of a park this developed. My two misses were due to slopiness on my part and cost maybe a minute each. Straignt line distance 6.1km, climb by counting contours was 270m (!).

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").

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