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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Aug 27:

activity # timemileskm+m
  Orienteering1 5:44:21 14.52(23:43) 23.37(14:44) 100820 /27c74%
  Core and Strength1 50:00
  Trail Run1 47:03 4.45(10:34) 7.16(6:34) 65
  Road Run1 44:26 4.36(10:11) 7.02(6:20) 39
  Total4 8:05:50 23.33 37.55 111120 /27c74%
  [1-5]4 7:59:59

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Saturday Aug 26 #

11 AM

Orienteering 5:44:21 intensity: (5:22 @0) + (37:45 @1) + (2:05:27 @2) + (2:14:03 @3) + (41:20 @4) + (24 @5) *** 23.37 km (14:44 / km) +1008m 12:07 / km
ahr:125 max:155 spiked:20/27c shoes: Falcons 7

6hr Rogaine on the Rock City State Forest map near Ellicottville, NY. Map is 1:15000 with 5m contours. Perfect weather, partly cloudy and temps in the 60s. Interesting place with areas of huge boulders, mapped to scale and shape (it looks like there is a very thick layer of limestone(?) which has been broken up at the edges by weathering(?) to form the boulders). Four controls were in a complex area of rock and we were given an inset map at 1:5000. Much of the map is light green and there are significant areas of (mapped) rocky ground. And there is no shortage of hills, which the course designers made sure we had plenty of opportunity to experience.

OK orienteering but sloppy on 6 of the controls and a total fail on one of the controls in the rock maze (mostly due to tired brain since I got to the rock area about 4 hours into the run plus I was starting to worry about getting back on time). Visited 26 of the 33 available controls (skipping 6 in the NE corner) for a total of 1010 out of 1280 points. The one I failed at was worth 30 points and would have moved me up 5 places. I think I was 10th in the individual mens category (no age groups) and maybe 14th overall. There were 73 participants but some were competing as teams, so there weren't 73 scores.

Thanks to the BFLO club for doing an excellent job of planning and running the event (and feeding us afterwards).

Thursday Aug 24 #

4 PM

Trail Run tempo 47:03 intensity: (18 @0) + (1:06 @1) + (4:41 @2) + (18:26 @3) + (13:23 @4) + (9:09 @5) 4.45 mi (10:34 / mi) +65m 10:07 / mi
ahr:140 max:160 shoes: NB 1210 "Leadville"

Whitehall Parkway. Included 2 x 1km at ~5:00/km on the paved rail trail. Otherwise mostly on grass, gravel or dirt trails. Upper 70s, not too humid.

Tuesday Aug 22 #

10 AM

Road Run 44:26 intensity: (11 @0) + (42 @1) + (5:23 @2) + (30:28 @3) + (7:42 @4) 4.36 mi (10:11 / mi) +39m 9:55 / mi
ahr:133 max:150 shoes: Asics Gel-Nimbus 16

Around the block. Warm and very humid. Low 80s, sunny and dew point of 74 - not a day for running hard. Alternated running and walking in the second half.

Monday Aug 21 #

Core and Strength (Yoga) 50:00 [2]

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