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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Jun 8, 2014:

activity # timemileskm+mload
  Orienteering1 1:40:44 5.28(19:05) 8.5(11:51) 38313 /15c86%39.7
  Strength and Flexibility2 1:40:0020.0
  Trail Run2 1:38:55 8.3(11:55) 13.36(7:24) 36928.3
  Road Run1 32:25 3.53(9:11) 5.68(5:42)9.7
  Total6 5:32:04 17.11 27.53 75213 /15c86%97.7

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Sunday Jun 8, 2014 #

3 PM

Trail Run 1:00:23 intensity: (4:39 @1) + (31:34 @2) + (24:02 @3) + (8 @4) 4.85 mi (12:27 / mi) +216m 10:56 / mi
ahr:128 max:154 shoes: NB 1210 "Leadville"

Trails at Beebe Hill State Forest. I had read that the local mountain bikers have built trails here, so I went looking for them. I found a few km of bike trails, plus did some running on other trails and dirt roads in the SF. Visited No Bottom Pond (Janet hiked there and may post pictures at some point). The mountain bike trails are nice for running but I avoided trying out any of the "features" (e.g. jumps off cliffs and ramps up and over boulders). I also found trailheads for some other trails, so will need to return. Temperature was in the upper 70's, at least 5 degrees cooler than it was at home.

Note: Forgot to restart my watch a few times, so distance and time are longer than reported. (Probably missed 7-8 minutes and ~0.5 mi)

Saturday Jun 7, 2014 #

11 AM

Orienteering race 1:40:44 intensity: (17 @1) + (12:57 @2) + (53:10 @3) + (32:45 @4) + (1:35 @5) **** 8.5 km (11:51 / km) +383m 9:40 / km
ahr:139 max:158 spiked:13/15c shoes: VJ Falcons 5

Red course at Blue Mountain. 6.6km straight line with lots of climb. Some areas are junky with deadfall but visibility was generally good and the map is very good. Nice course by Geof and Jeff, although quite physical.

Sizable errors on two controls. On #6 I apparently didn't bother to check my compass as I followed a stream bed about 90 degrees off from my intended travel direction (looking at the leg later, I had in my mind that I needed to descend along a stream when I really needed to head upstream, though with only a small climb). Was able to relocate on a stone wall about 300 m away from where I should've been. Probably lost about 8 minutes. Other error was for about 3 minutes on # 8 when I thought I went down the reentrant to the left of the control but was actually to the right. Fumbled around for a bit until I figured it out.

Sunny and in the upper 70s, so very nice, but warm for orienteering.

AOWN moment: Spotted a ~3 ft long black snake in the marshy area between controls 10 and 11. He was slithering away from me faster than I was going, which suited us both fine. I recall having seen one of his (somewhat larger) ancestors on a previous visit to Blue Mountain.

Thursday Jun 5, 2014 #

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

4 PM

Trail Run intervals 38:32 intensity: (37 @1) + (12:52 @2) + (13:51 @3) + (9:12 @4) + (2:00 @5) 3.45 mi (11:10 / mi) +153m 9:49 / mi
ahr:136 max:159 shoes: NB 1210 "Leadville"

At the Bird Sanctuary in Old Chatham. Did hill repeats on the Red trail, 3x ~500m with ~40m climb.

Tuesday Jun 3, 2014 #

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

Lots of hips, back and upper body using a big bouncy ball.

Monday Jun 2, 2014 #

Road Run 32:25 [3] 3.53 mi (9:11 / mi)
shoes: NB878 - #11

Hottish at 82F. Humidity not too bad. Irritating dog encounter about 250 m from the end.

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