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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Dec 3:

activity # timemileskm+m
  Orienteering4 6:05:16 22.42(16:18) 36.08(10:07) 92454 /62c87%
  Trail Run1 1:07:13 6.61(10:10) 10.64(6:19) 145
  Core and Strength1 50:00
  Total6 8:02:29 29.03 46.72 106854 /62c87%
  [1-5]6 8:00:26

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Sunday Dec 3 #

Note

A pretty epic weekend of orienteering:

- Adventure race (foot only rogaine/score-O) - ~4 hrs, 30 controls, 22km
- Night-O - ~1 hr, 15 controls, 5 km
- Regular Green course - ~1 hr, 10 controls, 6 km
- Sprint Relay - ~15 min, 7 controls, 2 km

Legs are trashed, blood was lost, but had a whole lot of fun. Thanks to all of the organizers and their supporting volunteers who made it all possible.
11 AM

Orienteering 57:55 intensity: (17 @0) + (4:47 @1) + (9:07 @2) + (28:37 @3) + (14:43 @4) + (24 @5) *** 6.6 km (8:47 / km) +139m 7:56 / km
ahr:132 max:157 spiked:8/10c shoes: VJ Falcons 8

Stage 3 - Green course at Mid-Atlantic Champs on Fair Hill - Strawbridge Fields map. 5.4km, 135m climb. Mix of open fields and sections of woods with some scratchy stuff in the woods, particularly at the field/woods interfaces. Lost a couple of minutes on 3 getting too high on the haill after swinging wide to minimize the battle with vegetation. Total fail on the long leg to 4 - had an ill -defined plan and then executed it poorly. Lost contact and managed to choose several less-than-ideal microroutes resulting in additional slowness and some bleeding. AP says I only lost 7-8 min but it seems like it was more. Reset after 4 and did fine for the rest of the course. Way down in the placings. Overcast and 40s, so not bad for December.
2 PM

Orienteering 14:30 intensity: (1:02 @1) + (1:30 @2) + (1:44 @3) + (3:11 @4) + (7:03 @5) ** 2.17 km (6:40 / km) +57m 5:54 / km
ahr:149 max:182 spiked:7/7c shoes: VJ Falcons 8

Stage 4 - Relay on Strawbridge Fields map (at 1:5000). 2nd leg on a team with John Campbell and Tom Overbaugh. 1.8k, 60m climb - Yellow level navigation. Good run with some slight hesitation on the way to the first control to figure things out. Had other runners in sight for most of the course and was mostly on trails or roads. Legs were pretty tired and seemed to be the limiting factor rather than cardiovascular (I suppose 21 miles of orienteering in the previous 27 hours might not have been the optimal way to prepare), John and Tom both had good runs and we won the 8-point category to score points for DVOA in the Mid-Atlantic competition.

Saturday Dec 2 #

11 AM

Orienteering 3:56:48 intensity: (16 @0) + (10:35 @1) + (1:16:17 @2) + (2:03:03 @3) + (26:37 @4) *** 22.61 km (10:28 / km) +523m 9:23 / km
ahr:128 max:152 spiked:26/30c shoes: NB 1210 "Leadville"

Stage 1 - Two Rivers Adventure Race, 5-hour "foot only" division. Basically a rogaine/score-O using a slightly enhanced USGS map. 30 controls, each worth 1 point, so the strategy was just picking an efficient route. Controls were on both sides of the Brandywine Creek with limited crossing opportunities (two bridges, one ford) and on both sides of the PA-DE border (which posed no crossing issues). Most of the area is private farmland so it's a mix of open fields and woods. The woods were pretty scratchy in places and parts would be unpassable in the warmer months. Pretty decent weather for December - mid to upper 40s with some sun early but clouding up later.

Managed to visit all 30 controls with an hour to spare, so satisfied with the perfomance. Was still able to jog a bit coming in from the last control. No cramping during the event but, not surprisingly, some later in the evening.
6 PM

Orienteering 56:03 intensity: (1:10 @0) + (10:54 @1) + (14:44 @2) + (23:38 @3) + (4:22 @4) + (1:15 @5) *** 4.7 km (11:56 / km) +205m 9:48 / km
ahr:123 max:161 spiked:13/15c shoes: VJ Falcons 8

Stage 2 - Night-O at McKaig Preserve. Map based on USGS contours (10ft) but with trails and many other features added was quite adequate. A small area bounded by houses on all sides and adjacent to Roberts Elementary School (where Janet and I attended first grade!). Green course (i.e the more navigationally advanced point-to-point course). 3.9k with 158m climb. Chilly (30s) but access to a heated building. Ran OK except for controls #3 and #5 where I tried too much "straight on compass" and then didn't hit trails I was planning to hit (leaf cover made some of the trails difficult to see). Able to run in spite of the day's earlier activities. A couple of significant climbs.

Friday Dec 1 #

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

Thursday Nov 30 #

2 PM

Trail Run 1:07:13 intensity: (20 @0) + (26 @1) + (6:09 @2) + (53:04 @3) + (6:41 @4) + (33 @5) 6.61 mi (10:10 / mi) +145m 9:31 / mi
ahr:133 max:155 shoes: NB Leadville VS

Trails at Jacobsburg SP. About 50F and partly cloudy - a very nice day for late November. Was successful at not being mistaken for a deer.

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