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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Jan 22, 2017:

activity # timemileskm+mload
  Orienteering2 2:44:10 7.39(22:13) 11.89(13:48) 25424 /24c100%30.2
  Strength and Flexibility1 1:00:006.0
  Road Run2 59:24 6.21(9:34) 9.99(5:57) 9626.1
  Trail Run1 49:34 4.06(12:13) 6.53(7:35) 20717.5
  Total6 5:33:08 17.66 28.42 55724 /24c100%79.9
  [1-5]6 4:53:11

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Sunday Jan 22, 2017 #

11 AM

Orienteering 32:58 intensity: (1 @0) + (34 @1) + (1:37 @2) + (6:12 @3) + (19:00 @4) + (5:34 @5) *** 4.31 km (7:39 / km) +53m 7:12 / km
ahr:144 max:173 shoes: Falcons 7

Score-O at Myrick Center near West Chester, PA. 50 controls, 50 minute time limit. Had plenty of time to get them all but managed to miss two of them - still not sure exactly which ones since the splits printout only showed 15 or so of them. One big error when I headed off towards the wrong corner of a field. On many of the legs you could see the next bag as you punched. Good practice keeping focused. Several controls were hard to see on the map when they were in vegetation and many were close enough that circles overlapped.

Saturday Jan 21, 2017 #

4 PM

Road Run 29:20 intensity: (3 @0) + (16 @1) + (19 @2) + (7:15 @3) + (14:42 @4) + (6:45 @5) 3.11 mi (9:26 / mi) +32m 9:08 / mi
ahr:147 max:173 shoes: Asics Gel-Nimbus 16

South on the Saucon rail trail from the Library. Upper 40s, overcast, gloomy again.

Friday Jan 20, 2017 #

Strength and Flexibility (Yoga) 1:00:00 [1]

Thursday Jan 19, 2017 #

3 PM

Trail Run 49:34 intensity: (15 @0) + (33 @1) + (5:19 @2) + (32:13 @3) + (11:14 @4) ** 6.53 km (7:35 / km) +207m 6:33 / km
ahr:134 max:151 shoes: NB 1210 "Leadville"

South Mountain Preserve in Emmaus, the far side of the ridge we see out the back of our house. No snow, no ice, minimal mud - not exactly what you'd expect for January. Ran up to the top of the hill (and back down of course) to see if there was a view into the Saucon Valley. Couldn't see much other than a power line cut. May need to bushwack a bit farther. Upper 40s, mostly cloudy.

Wednesday Jan 18, 2017 #

4 PM

Road Run 30:04 intensity: (26 @0) + (34 @1) + (5:23 @2) + (22:25 @3) + (1:16 @4) 3.1 mi (9:42 / mi) +64m 9:07 / mi
ahr:129 max:145 shoes: Asics Gel-Nimbus 16

'Round the neighborhood. Low 40s, gloomy.

Monday Jan 16, 2017 #

9 AM

Orienteering 2:11:12 intensity: (39:12 @0) + (1:12:56 @1) + (17:06 @2) + (1:58 @3) *** 7.58 km (17:19 / km) +201m 15:17 / km
ahr:96 max:135 spiked:24/24c shoes: Falcons 7

Extreme-O in FDR SP, Short A course as a team with Janet. Bearing and pace to first control, yellow level O for 6 controls, decipher Morse code for directions to next control (where we were given an egg to carry for the rest of the course), three controls on aerial photo map, assemble a puzzle to reveal two controls to be done by memory (2nd was 10 or so ft down a culvert), 3 controls using plotted grid coordinates on 1:25000 map, regular o-map to control at base of an embankment which we climbed with the aid of a rope, use of photos to get to next control (which we more or less ignored since the control description was NE edge of lake), rowboat across to island with lots of bags but only one with a punch, rope traverse back to the mainland, four controls on the park map (including one under a bridge and one in a culvert), a maze with 10 controls and then finish and egg return. Lots of fun - especially since the weather was just about perfect (upper 60s).

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