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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Nov 17, 2019:

activity # timemileskm+mload
  Orienteering1 2:49:57 10.87(15:38) 17.49(9:43) 23337 /41c90%94.7
  Bike-Trail2 2:08:56 11.17(11:33) 17.98(7:10) 28031.7
  Strength and Flexibility2 1:40:0010.0
  Road Run1 31:28 3.38(9:19) 5.44(5:47) 618.9
  Total6 7:10:21 25.42 40.91 57437 /41c90%145.3
  [1-5]6 7:03:25

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Sunday Nov 17, 2019 #

11 AM

Orienteering race 2:49:57 intensity: (3:29 @0) + (8:54 @1) + (17:04 @2) + (42:49 @3) + (43:34 @4) + (54:07 @5) *** 17.49 km (9:43 / km) +233m 9:07 / km
ahr:141 max:183 spiked:37/41c shoes: VJ Falcons 10

Susquehanna Stumble at Patuxent River Park near Upper Marlboro, MD. Spur and reentrant terrain, with flattish stuff in between. Lots of light green woods, but not as scratchy as I was expecting. With leaves mostly off the trees, visibility was good. Dry leaves on the steep slopes were slippery. Some wet areas, mostly in the stream bottoms, were mucky (which I managed to fall into a couple of times).

An OK run, but the navigation and woods were quite enjoyable. With a crowd through the first window and then with a group including Peggy and Tom N for 6, 7 and part way to 8. Lost contact with Peggy and Tom on the road to 8 and was then more or less on my own for the rest of the race. Flip-flopped quite a bit with two guys I didn’t recognize who seemed to be moving faster than me but taking more circuitous routes. We were apart mostly, only seeming to meet near controls, so none of us were really helping the others with navigation.

Unacceptable navigation on 8, F, 15 and S. On 8 I got to the correct big reentrant but took a minute to figure out where the side reentrant with the control was. The other three were all parallel errors, going into an adjacent reentrant and then going too far before admitting that I needed to be elsewhere. Probably lost about 10 minutes total. Happy with my choices on the window controls, except the 4th (QRSTU) where I missed seeing that a simple ccw loop resulted in a road run to the next control. Plus, had I done the ccw loop, the attack to S was much better and I would have likely avoided my error there.

I liked the course design by Matt Stout. Thanks to him and all of the other volunteers who spent several hours outside at 40 degrees with a breeze and no sun to let us enjoy the woods.

Window orders: ACBDE, GHIJF, LMPKON, RTUSQ, YXZWV.

Route Gadget. http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Friday Nov 15, 2019 #

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

3 PM

Bike-Trail 1:11:00 intensity: (2:07 @0) + (8:15 @1) + (13:03 @2) + (43:20 @3) + (4:15 @4) 4.45 mi (15:57 / mi) +187m 14:07 / mi
ahr:126 max:148 shoes: Trek Marlin 7

Walking Purchase Park in Salisbury Township. I knew that these trails were a stretch for my current ability, so there was a bunch of walking the bike, mostly through leaf covered uphill rock gardens. Rode through a lot of rock too. Started at Dobson Park, which is the high point of the area, so there was a lot of uphill in the second half. Today was also a test of cooler weather riding, since it was in the upper 40s - one layer on the legs (plus shorts over) was fine. A bit overdressed on the torso with LS, SS shirts plus a windbreaker. Will need full-fingered gloves for colder than this.

Wednesday Nov 13, 2019 #

3 PM

Road Run 31:28 intensity: (25 @0) + (29 @1) + (6:04 @2) + (23:25 @3) + (1:05 @4) 3.38 mi (9:19 / mi) +61m 8:49 / mi
ahr:130 max:144 shoes: New Balance 880

Winter arrived. High for the day was about 34F, but mostly sunny. Out to the end of West Hopewell and back.

Monday Nov 11, 2019 #

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

3 PM

Bike-Trail 57:56 intensity: (55 @0) + (9:44 @1) + (24:21 @2) + (22:56 @3) 10.81 km (5:21 / km) +93m 5:08 / km
ahr:120 max:141 shoes: Trek Marlin 7

Jacobsburg SP. Various trails ranging from flat gravel to rocky single track, most of them covered with leaves. Almost 60F, so a bonus day forNovember.

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