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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Sep 22, 2014:

activity # timemileskm+mload
  Orienteering2 2:27:35 8.86(16:39) 14.26(10:21) 21929 /34c85%74.2
  Strength and Flexibility2 1:40:0020.0
  Trail Run1 1:00:39 5.24(11:34) 8.44(7:11) 32521.9
  Total5 5:08:14 14.1 22.7 54429 /34c85%116.1

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Sunday Sep 21, 2014 #

11 AM

Orienteering race 1:39:35 [4] *** 9.66 km (10:18 / km) +219m 9:15 / km
spiked:12/14c shoes: VJ Falcons 5

SVO Susquehanna (Short) Stumble on Adams Creek map in the Delaware Water Gap National Recreation Area (hey, it's a river in Pennsylvania - close enough). Nice course by Sandy F. Thanks also to Brad Whitmore and Julie Keim as meet director and helper.

Mapped area has quite a bit of light and medium green (evergreens and saplings) so lots of "in-your-face" stuff. Also some pretty nice woods in places. Course had three windows of either two or three controls which could be taken in any order (My order: window 1: 33,31,32; window 2:54,56,53; window 3: 48,45). Had an OK run except for a major error on #7. From the GPS trace it looks like my bearing from the very distinct trail bend was off which caused me to hit the first line of cliffs and search below them. When I eventually continued to the second cliff line I turned the wrong way and finally relocated using control #53 which was about 400m from #7. Lost 10-12 minutes. Also a small bobble on #33 when I followed the crowd who plunged into the thicker green. Figured it out pretty quickly so less than a minute lost.

SL distance 7.7 km. Temps in the mid-70s, so warm.

Saturday Sep 20, 2014 #

Orienteering race 48:00 [3] *** 4.6 km (10:26 / km)
spiked:17/20c shoes: VJ Falcons 5

Score-O at Hudson Highlands Nature Museum (HVO local event). 20 controls, 60 minute time limit. Map is 1:5000 and is about half rough open fields and half woods with varous shades of green and vertical green. At this time of year many areas are slow going and prickly. The vegetation has changed some in the four years since the map was made. The map is a bit overdetailed - can't imagine it would be very readable at 1:10000 (the symbols seem to be 1:15 or 1:10 on the 1:5000 map).

Figured sweeping all the controls wouldn't be too hard so kept the pace pretty moderate. Rushed out of the start to get going before a group on the W or Y course and headed to a different control than I had intended - small mistake which let me try out the rough open on the way to the next control. Handicapped a bit by having no control numbers on the map (they weren't on the master map) so didn't have control descriptions or codes to match up with the circles and bags. Apparently I use the orientation of the control numbers on the map to verify that my map is oriented and lost a few minutes heading off in the wrong direction late in the course. Otherwise found them all and enjoyed myself. Temp in the upper 60s so quite pleasant.

Thursday Sep 18, 2014 #

Strength and Flexibility 50:00 [2]

Today's implement of torture - the ring. Hips really didn't really need more work after yesterday's run.

Wednesday Sep 17, 2014 #

3 PM

Trail Run 1:00:39 intensity: (5:07 @1) + (12:23 @2) + (23:29 @3) + (19:22 @4) + (18 @5) 5.24 mi (11:34 / mi) +325m 9:42 / mi
ahr:135 max:156 shoes: NB 1210 "Leadville"

From Olivia's Overlook. Charcoal Trail, Brothers Trail, Old Baldhead Rd., trail up over Baldhead, Burbank Trail to the overlook, back on Burbank Trail, cut off to Monk's Pond, Burbank Trail back to Olivia's. A fine September day - partly cloudy, dry and low 60's. Trails were in good shape. Tried to keep running on the uphills. Flying on the descent from the ridge to Monk's Pond. A fine outing.

Tuesday Sep 16, 2014 #

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

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