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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Sep 11, 2016:

activity # timemileskm+mload
  Orienteering2 2:40:59 10.2(15:47) 16.42(9:48) 31427 /36c75%77.3
  Strength and Flexibility2 1:40:0020.0
  Walking1 42:14 2.39(17:40) 3.85(10:59) 780.4
  Trail Run1 40:20 3.38(11:56) 5.44(7:25) 10018.7
  Road Run1 27:41 2.85(9:43) 4.59(6:02) 2414.2
  Total7 6:11:14 18.82 30.29 51527 /36c75%130.5
  [1-5]7 5:31:28

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Sunday Sep 11, 2016 #

11 AM

Orienteering 1:17:16 intensity: (16 @0) + (12 @1) + (5:45 @2) + (1:00:10 @3) + (10:53 @4) 8.0 km (9:40 / km) +102m 9:05 / km
ahr:134 max:151 spiked:10/17c shoes: Jalas - sz 10

Simsbury Town Forest with courses by George and Lyn. Legs tired from yesterday. Debut of a new map. Heavy trail network, woods with varying visibility and runnability, very little rock and mostly subtle contour detail. Lots of trail running and careful compass work were key. One big bobble on #9 and spent some time wandering around in the flat, vegetated area near the control. Lots of other small misses, mostly due to faulty fine compass work.

Saturday Sep 10, 2016 #

11 AM

Orienteering race 1:23:43 intensity: (20 @0) + (41 @1) + (26 @2) + (13:07 @3) + (52:14 @4) + (16:55 @5) *** 8.42 km (9:57 / km) +212m 8:50 / km
ahr:147 max:170 spiked:17/19c shoes: Jalas - sz 10

Score-O at Thacher SP hosted by Phil H-T. Thirty controls spread around the central area of the park (S/F at Hop Field, controls as far S as Beaver Dam Rd. and some west of Paint Mine area). Point values were 5, 10 or 15 (10 of each). Did a counterclockwiseish loop picking up 9 15- pointers, 7 10-pointers and 2 5-pointers for a total of 215 (300 possible). Missed one 10 pointer I tried for and didn't spend too much time looking since there were plenty of other points to be had. Sloppily overshot one control near the end and had to relocate and double back fo it. Big mental error near the end where my brain thought I had 3 minutes left when I actually had 8 minutes left. Hurried in to the finish but actually could have picked up 2 more 5- point controls. Ended up tie for points with Frank Boscoe but was a couple of minutes faster. Warm with temperature about 80F - cooler and less muggy on the escarpment than it was down in the valley though. Time for some Fall weather.

Thursday Sep 8, 2016 #

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

Wednesday Sep 7, 2016 #

4 PM

Trail Run 40:20 intensity: (20 @0) + (30 @1) + (6:49 @2) + (13:49 @3) + (13:35 @4) + (5:17 @5) 5.44 km (7:25 / km) +100m 6:47 / km
ahr:138 max:160 shoes: NB 1210 "Leadville"

At Hand Hollow Conservation Area fom the upper parking area. Warm (80F) but mostly in the woods so shady. Very dry - trails weren't quite dusty but there was certainly no mud.

Tuesday Sep 6, 2016 #

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

11 AM

Road Run 27:41 intensity: (18 @0) + (30 @1) + (44 @2) + (7:23 @3) + (17:20 @4) + (1:26 @5) 2.85 mi (9:43 / mi) +24m 9:28 / mi
ahr:141 max:157 shoes: Asics Gel-Nimbus 16

Tour de Nursing Homes from the Y. Warm, so a bit of a slog.

Monday Sep 5, 2016 #

4 PM

Walking 42:14 intensity: (38:32 @0) + (3:42 @1) 2.39 mi (17:40 / mi) +78m 16:03 / mi
ahr:80 max:103

Around the neighborhood to get outside on a very nice day.

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