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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Sep 9, 2013:

activity # timemileskm+mload
  Orienteering3 3:52:33 11.83(19:40) 19.03(12:13) 40431 /42c73%102.6
  Trail Run2 1:28:24 8.94(9:53) 14.38(6:09) 26339.2
  Walking3 43:51 2.14(20:29) 3.44(12:44) 378.7
  Total6 6:04:48 22.9(15:56) 36.86(9:54) 70431 /42c73%150.4

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Monday Sep 9, 2013 #

Walking 20:00 [3] 1.2 mi (16:40 / mi)

Down the road and back to loosen the legs up a bit.

Sunday Sep 8, 2013 #

11 AM

Orienteering race 2:03:13 [3] **** 9.93 km (12:25 / km) +222m 11:10 / km
spiked:12/17c shoes: VJ Falcons 4 (yellow)

Red course at Pawtuckaway. Accomplished my goal of spending a long time on my feet in the woods. Didn't orienteer particularly well. One big "I don't know where I am" moment (articulated with additional expletives when I realized it) - probably lost 8 - 10 minutes on that one. A bunch of additional small relocations. Total errors ~15 min. SL distance 7.4k.

Saturday Sep 7, 2013 #

11 AM

Orienteering race 1:15:52 [4] **** 6.16 km (12:19 / km) +113m 11:17 / km
spiked:11/14c shoes: VJ Falcons 4 (yellow)

Green course at Pawtuckaway. Nice course by Ian Smith. Missed hitting the obvious, major attackpoint on the way to #5 which cost about 5 minutes. Lost another couple of minutes on #7 because my circle covered a small pond near the control. Overshot 10 a bit (<1 min). Otherwise kept in good contact, read features well and quite enjoyed the time in the woods. Temp about 70, so warmish. SL distance 5.2.
3 PM

Orienteering race 31:00 [4] **** 2.73 km (11:22 / km) +64m 10:10 / km
spiked:7/10c shoes: VJ Falcons 4 (yellow)

Sprint Relay at Pawtuckaway. Actually a short woods course on a 1:5000 map rather than a sprint. Didn't realize that the start triangle wasn't at the actual startplace which cost me about 3.5 minutes on the first control. First half was less than stellar, second half OK. SL distance 2.0k.

Thursday Sep 5, 2013 #

3 PM

Trail Run 47:30 intensity: (59 @1) + (5:58 @2) + (18:16 @3) + (19:28 @4) + (2:49 @5) 4.83 mi (9:50 / mi) +122m 9:07 / mi
ahr:141 max:161 shoes: Scarpa Spark Trail Shoes

Hand Hollow Conservation Area. Dew point 40F, air temp ~70F - what a difference from earlier in the week! Started from the upper parking area. Did some speed work (!) on the trail loop near the pond. 3 x 2 min + 2 x 1 min with 1 min rest between. Felt like I was in the right intensity range. Then headed down the hill and back to get some distance in. Trails a little wet in places but not bad.

Walking 8:51 intensity: (8:01 @1) + (26 @2) + (11 @3) + (13 @4) 0.44 mi (20:07 / mi) +18m 17:51 / mi
ahr:100 max:151 shoes: Scarpa Spark Trail Shoes

Cool down walk back down to the pond.

Tuesday Sep 3, 2013 #

3 PM

Trail Run 40:54 intensity: (1:42 @1) + (4:38 @2) + (14:00 @3) + (19:22 @4) + (1:12 @5) 4.11 mi (9:57 / mi) +141m 9:00 / mi
ahr:141 max:160 shoes: Scarpa Spark Trail Shoes

Ooms Conservation Area (since it was on the way to/from the Transfer Station). Mostly grass trails in open fields with only a few hundred meters of trail in the woods. The grass was cut fairly short so not a lot of toe drag. There were several wet areas, so most of the run was with damp feet. Overcast, cooler and less humid than it's been, so nice for running.

Walking 15:00 intensity: (13:50 @1) + (1:10 @2) 0.5 mi (29:59 / mi) +19m 26:49 / mi
ahr:98 max:114 shoes: Scarpa Spark Trail Shoes

A cool down walk at Ooms, checking out the pond and various wildlife (most notably a Great Blue Heron I spooked).

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