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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Nov 15, 2014:

activity # timemileskm+mload
  Orienteering3 2:36:26 10.97(14:16) 17.65(8:52) 51537 /41c90%75.2
  Road Run2 1:11:54 7.96(9:02) 12.82(5:37) 15520.3
  Strength and Flexibility1 50:0010.0
  Walking3 46:00 2.55(18:03) 4.1(11:13) 957.7
  Total9 5:24:20 21.48 34.56 76537 /41c90%113.3

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Saturday Nov 15, 2014 #

Walking 20:00 [2] 1.7 km (11:46 / km) +25m 10:58 / km
shoes: VJ Falcons 5

Walk to the start with an occasional jog. Plus some running back and forth on the trail to warm up a bit more.
12 PM

Orienteering race 39:11 [4] *** 4.52 km (8:40 / km) +138m 7:31 / km
spiked:10/12c shoes: VJ Falcons 5

Middle distance course at Hemlock Overlook Park near Clifton, VA. Green X course. Good course by Tom Nolan, finding some technical legs in an area without a lot of technical stuff.

Two significant errors. Made a 90 degree error approaching control 3 from the ditch junction west of the control. Corrected when things didn't look right but over a minute lost. Had a concentration lapse on the way to 9 and stopped one reentrant short. Eventually relocated on control 7. Over 4 minutes lost on this one. Nearly six minutes of error on a 33 minute course. Ugh. Still managed 4th in M60.

Friday Nov 14, 2014 #

Walking 6:00 [2] 0.4 km (15:00 / km) +70m 8:00 / km
shoes: VJ Falcons 5

Up the ski slope to the start.
6 PM

Orienteering race 1:02:03 [3] *** 6.65 km (9:20 / km) +235m 7:56 / km
spiked:12/13c shoes: VJ Falcons 5

US Night-O Champs on Oregon Ridge map (near Cockeysville, MD). Very open woods in spur and reentrant terrain. Very nice course by Jan Merka with the right level of difficulty and good use of the terrain. Had a very good run with probably less than 3 minutes total errors. Missed 4 high and had to come back to it. Hesitated on the way to 7 and took a slightly less optimum route choice to 8 (crossed the pipeline and randown the spur rather than taking the pipeline further). 1st in M60, about 5th overall on Green X. Cold (low 30's) and dark, of course. SL 5.7km. (Note: Didn't start the FR until control 1 so added ~650m to the distance and used my official total time.)

Wednesday Nov 12, 2014 #

3 PM

Road Run 38:30 intensity: (1:17 @1) + (10:09 @2) + (25:41 @3) + (1:23 @4) 4.26 mi (9:02 / mi) +84m 8:31 / mi
ahr:133 max:145 shoes: NB878 - #12

Running around the neighborhood. Hints of the Polar Vortex approaching, but still about 50 degrees warmer than Laramie.

Tuesday Nov 11, 2014 #

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

Note

Added details for Sat and Sun Troll Cup runs.
3 PM

Road Run 33:24 intensity: (49 @1) + (8:44 @2) + (21:42 @3) + (2:09 @4) 3.7 mi (9:02 / mi) +71m 8:31 / mi
ahr:133 max:148 shoes: NB878 - #12

Another run in shorts in November. Looks like this'll be it however.

Sunday Nov 9, 2014 #

Walking 20:00 intensity: (15:00 @1) + (5:00 @2) 2.0 km (10:00 / km)
shoes: VJ Falcons 5

Walk/jog from parking to arena to start and then back from arena to parking.
9 AM

Orienteering race 55:12 [4] **** 6.48 km (8:31 / km) +142m 7:41 / km
spiked:15/16c shoes: VJ Falcons 5

Troll Cup Green Day 2. Another fine course, this one by Magnus Bjorkman, using the western part of the map with some slight overlap with areas we were in yesterday, but traveling the opposite direction. Temperature was in the low 40's, so very good for running once you got started.

A chase start, so Peter, Tim and I started within a 16 second window. Kristin and Pia were about 2 minutes behind but we never saw them out on the course. By the first control Peter, Tim and I were together. Going to control 4 Tim and I drifted high to the left and Peter got ahead by 30 seconds or so, but not out of sight. We were all together again by control 7 and stayed that way through 10, although Peter took the trail route to 9. Going to 11, Tim went left (staying high but with more green) while Peter and I went down (to the right) and then climbed on the trail which led right to the control. Tim and I arrived at 11 at the same time, with Peter a few seconds behind. Ernst, who had started about 5 minutes ahead of us, also appeared as we punched 11. So the pack was now 4, three of us M60's. The next leg was a very nice route choice leg to get around a large area of green. Peter headed right (back down the trail we had used to approach 11) while Tim, Ernst and I headed left. I managed to stay with them until 12 (where Tim's navigation saved both Ernst and me from doom in a sea of green). Ernst and Tim then started to pull away as I faded a bit (and certainly don't have the speed to keep up with Ernst). I was by myself from 13 until the finish but the navigation was pretty straightforward and I had no issues. I was quite happy to not end up in a foot race to the finish since 15-16-Fin was about 500m of trail run. Peter's route to 12 was about a minute slower so he was behind and I ended up 2nd in M60 behind Ernst.

I really enjoyed the head-to-head racing but I certainly was aided navigationally by Peter and Tim more than I helped them. Good to see how fast I really can run in the woods. I think that doing this course alone I would have taken 5 - 10 minutes longer.

Thanks to NEOC for a well organized event with fine courses on a very good map in great orienteering terrain. Looking forward to running some more on this map.

(Note that the AP splits are just for Day 2 whereas placing is based on the two day total time. With the chase start format, that means placing is determined by the order runners cross the Finish line.)

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