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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Dec 1, 2018:

activity # timemileskm+mload
  Strength and Flexibility3 2:30:0020.0
  Orienteering2 1:57:32 6.63(17:44) 10.66(11:01) 32424 /29c82%34.0
  Trail Run1 1:39:27 9.09(10:56) 14.63(6:48) 28554.1
  Road Run1 31:26 3.33(9:26) 5.36(5:52) 589.3
  Field Checking1 20:03 1.26(15:55) 2.03(9:53) 552.3
  Total7 6:58:28 20.31 32.68 72124 /29c82%119.8
  [1-5]7 6:46:52

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Saturday Dec 1, 2018 #

Event: WCOC RHINO at Ratlum Mountain
 
Event: JROTC NY/NJ
 
11 AM

Orienteering race 1:03:38 intensity: (1:52 @0) + (7:04 @1) + (9:18 @2) + (30:31 @3) + (14:41 @4) + (12 @5) *** 6.41 km (9:56 / km) +195m 8:37 / km
ahr:130 max:153 spiked:11/13c shoes: VJ Falcons 9

Green course at Mountain Lakes Park. 5.4k, 170m. Nice course set by Niels LO. Woods were wonderfully open but rocky under leaves with lots of wetness underfoot. Good run, didn’t push too hard but focused on navigating well. Missed on #7 by not looking around - probably passed within 20 meters of it. Lost focus on the short leg to #9 and spent a minute or so figuring things out. Probably lost 2-3 minutes total. Mostly sunny and about 40F, perfect December orienteering weather. Thanks to the HVO crew for making it happen.

Field Checking (Pickup) 20:03 intensity: (3:00 @0) + (11:56 @1) + (3:51 @2) + (1:16 @3) *** 2.03 km (9:53 / km) +55m 8:42 / km
ahr:98 max:136 shoes: VJ Falcons 9

Picking up two controls.
5 PM

Orienteering race (Night-O) 53:54 intensity: (6:30 @0) + (10:32 @1) + (11:12 @2) + (18:21 @3) + (7:09 @4) + (10 @5) *** 4.26 km (12:39 / km) +130m 10:59 / km
ahr:118 max:155 spiked:13/16c shoes: Inov8 Arctic Claw 300

Night-O at Ratlum Mountain, RHINO (long) course. 3.3k. Upper 30s, dark. Rain held off until several hours later. Finally did things right on a night-O - conservative routes with solid attack points and going slow enough to always know where I was. A few minutes of errors and hesitations but a pretty solid run overall. Inadvertently stopped my watch for about 4:20 somewhere around controls 9 and 10 (corrected time, added 300 m to measured distance).

RHINO - Splits

Green - Splits

Friday Nov 30, 2018 #

Strength and Flexibility (Yoga) 50:00 [1]

Thursday Nov 29, 2018 #

3 PM

Road Run 31:26 intensity: (12 @0) + (46 @1) + (7:11 @2) + (20:28 @3) + (2:49 @4) 3.33 mi (9:26 / mi) +58m 8:58 / mi
ahr:131 max:149 shoes: New Balance 880

Tuesday Nov 27, 2018 #

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

Monday Nov 26, 2018 #

Strength and Flexibility (Yoga) 50:00 [1]

Sunday Nov 25, 2018 #

Event: Dirty Bird 15k Trail
 
9 AM

Trail Run race 1:39:27 intensity: (2 @0) + (14 @1) + (26 @2) + (21:27 @3) + (1:13:55 @4) + (3:23 @5) *** 14.63 km (6:48 / km) +285m 6:12 / km
ahr:144 max:156 shoes: NB Leadville VS

Dirty Bird 15k Trail Race at French Creek SP (with 30k and 50k options). Started near the Park Office and did a big loop to the north (mostly on the FC North map). Rocks, roots, mud and water - the way trail running is meant to be! To top off the last several months of above average rainfall, another inch of rain fell overnight. So trails were often small streams and there were puddles more than ankle deep. Took a face plant in a puddle about 1/2 mile into the race, so I was wet and muddy early (didn’t actually get my face into it, just arms and legs).

Good racing weather - mid-40s and cloudy but clearing and full sun shortly after I finished so very nice for hanging around. And the typical great organizing job by Pretzel City Sports.

Finished 97th overall (out of >300 in the 15k) and 2nd in M60-67 (~2:30 back). A 72yo guy finished about 10 minutes ahead! Good representation from the orienteering community - AJ Riley 4th overall, Peter Zakrevski 7th, Istvan Nagy about 3 min faster than me, Chris Hand somewhere mid-pack, Wyatt spectating (and driving the young speedsters) and Greg Ahlswede winning the 30k in about 2:08.

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