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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Sep 10, 2017:

activity # timemileskm+mload
  Orienteering4 4:06:28 13.23(18:38) 21.29(11:35) 51021 /28c75%587.5
  Field Checking1 1:43:43 2.57(40:21) 4.14(25:05) 7336.3
  Trail Run1 1:09:41 6.02(11:35) 9.69(7:12) 124220.2
  Road Run2 1:09:29 7.13(9:45) 11.47(6:03) 79216.7
  Total8 8:09:21 28.95(16:54) 46.59(10:30) 78621 /28c75%1060.8
  [1-5]8 6:44:14

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Sunday Sep 10, 2017 #

10 AM

Orienteering race 2:02:05 intensity: (28 @0) + (9:06 @1) + (31:57 @2) + (1:03:38 @3) + (16:56 @4) *** 11.06 km (11:03 / km) +211m 10:05 / km
ahr:128 max:150 spiked:11/15c shoes: Falcons 7

Red course on Hickory Run Sand Spring Lake map (the finale event for the training weekend). 7.9km straight line with 140m climb. Did some stuff wrong - paid for it. Bonked some on the way to #8 so a bit of a slog from there on in. Nice day, challenging map and woods.
2 PM

Orienteering 33:27 intensity: (3:13 @0) + (14:29 @1) + (13:22 @2) + (1:55 @3) + (28 @4) *** 2.54 km (13:09 / km) +67m 11:37 / km
ahr:107 max:146 spiked:4/4c shoes: Falcons 7

Picking up controls. Drove over to Sand Spring parking area and did out-and-backs to get controls. Watch off while driving.

Saturday Sep 9, 2017 #

4 PM

Orienteering 30:11 intensity: (6:03 @0) + (11:37 @1) + (8:12 @2) + (4:19 @3) *** 2.54 km (11:52 / km) +80m 10:15 / km
ahr:105 max:137 shoes: Falcons 7

Picking up six flags from training at Hickory Run.
8 PM

Orienteering race 1:00:45 intensity: (1:41 @0) + (5:57 @1) + (14:27 @2) + (24:25 @3) + (13:16 @4) + (59 @5) *** 5.15 km (11:48 / km) +152m 10:17 / km
ahr:128 max:160 spiked:6/9c shoes: Falcons 7

Night-O at Hickory Run. ~3 km straightline. Totally blew the first control and spent several minutes bashing around in mountain laurel about 200m from where the control was. Missed both #2 and #5 but found them on the second try. Much better navigation and execution on the second half of the course. About 20 min of errors. Note to self - you need to slow down at night.

Friday Sep 8, 2017 #

1 PM

Field Checking 1:43:43 intensity: (1:13:02 @0) + (25:55 @1) + (3:52 @2) + (54 @3) **** 4.14 km (25:05 / km) +73m 23:03 / km
ahr:85 max:134 shoes: Falcons 7

Hanging flags for the weekend training at Hickory Run. Hung 11 bags plus flagged three "start" locations for O-tervals. No streamers had been hung, so had to be extra careful verifying locations - pretty sure they're all close. Subtle contours and enough vegetation to limit visibility in many places. Will be much easier picking up the bags.

Thursday Sep 7, 2017 #

3 PM

Trail Run 1:09:41 intensity: (17 @0) + (41 @1) + (5:09 @2) + (45:04 @3) + (18:30 @4) 6.02 mi (11:35 / mi) +124m 10:53 / mi
ahr:136 max:152 shoes: NB 1210 "Leadville"

At Green Lane Park from Hill Road Day Use Area. NW from the parking area to cover the rest of the Blue trail which I hadn't done the last time I ran here (including some overlap). A few very short steepish climbs but mostly gentle ups and downs. Estimated it would be about 4k each way but turned out to be closer to 5k, so a bit longer than planned. Partly cloudy and about 70F - hooray for September.

Tuesday Sep 5, 2017 #

3 PM

Road Run hills 28:16 intensity: (10 @0) + (32 @1) + (4:14 @2) + (16:31 @3) + (5:17 @4) + (1:32 @5) 2.81 mi (10:04 / mi) +26m 9:47 / mi
ahr:134 max:161 shoes: Asics Gel-Nimbus 16

Short hill intervals. 5x30sec with jogging back down for recovery. Low 80s and muggy so I decided this was enough.

Monday Sep 4, 2017 #

10 AM

Road Run 41:13 intensity: (13 @0) + (47 @1) + (6:16 @2) + (19:45 @3) + (14:12 @4) 4.32 mi (9:32 / mi) +54m 9:11 / mi
ahr:135 max:152 shoes: Asics Gel-Nimbus 16

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