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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Sep 11:

activity # timemileskm+mload
  Orienteering2 3:28:01 11.8(17:38) 18.99(10:57) 57027 /34c79%87.0
  Bike-Trail2 2:05:43 13.02(9:39) 20.95(6:00) 18630.2
  Strength and Flexibility1 50:005.0
  Walking1 44:14 2.51(17:37) 4.04(10:57)0.2
  Rail Trail Run1 34:30 3.4(10:09) 5.47(6:18) 3511.8
  Total7 7:42:28 30.73 49.45 79127 /34c79%134.2
  [1-5]7 6:58:45

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Friday Sep 11 #

11 AM

Orienteering race 2:13:04 intensity: (6 @1) + (7:26 @2) + (1:17:01 @3) + (44:15 @4) + (4:16 @5) *** 12.52 km (10:38 / km) +421m 9:06 / km
ahr:138 max:159 spiked:13/17c shoes: VJ Falcons 10

DIY Billygoat (aka the Covid Goat) at Mountain Lakes Park. 10.7km, 400m with skipping one control allowed. Mass start, but Janet and I were the only ones there and she started about two minutes ahead of me. Great weather (70F, partly sunny, low humidity), great terrain and map, and great course by Niels LO (Thanks!). Actual o-flags but no punching. Skipped control 5.

Off to a sloppy start navigationally, overshooting 1 by a lot and 2 by a little (used the 1:7500 version of the map). Came in one level too high to 4 plus didn’t execute the route well. Pretty clean the rest of the way except for a little overshoot at 14. AP says I lost time at 16 - I hit the control fine but added distance by staying on the road for too long. About 7 minutes lost total. In an actual Billygoat mass start, the errors at 1 and 2 likely wouldn’t have happened since there would’ve been lots of other people around. Only 39 seconds behind Clint, but he didn’t skip a control.

Sore afterwards in the usual places but no cramping.

Thursday Sep 10 #

7 PM

Walking 44:14 intensity: (42:16 @0) + (1:58 @1) 2.51 mi (17:37 / mi)
ahr:79 max:104 shoes: New Balance 880

Around the neighborhood in the post-rain mugginess.

Wednesday Sep 9 #

3 PM

Rail Trail Run 34:30 intensity: (23 @0) + (43 @1) + (5:55 @2) + (19:55 @3) + (7:34 @4) 3.4 mi (10:09 / mi) +35m 9:50 / mi
ahr:132 max:146 shoes: ASICS Gel Venture 6 (#1)

From Living Memorial Park. A mix of surfaces: gravel trail, paved road, concrete sidewalk and a short bushwhack through the woods. Low 80s and muggy.

Tuesday Sep 8 #

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

Monday Sep 7 #

3 PM

Bike-Trail 1:04:05 intensity: (5 @0) + (2:22 @1) + (15:17 @2) + (45:14 @3) + (1:07 @4) 7.1 mi (9:02 / mi) +99m 8:39 / mi
ahr:129 max:143 shoes: Trek Marlin 7

Nockamixon SP bike trails. A little busier than usual since it was a holiday. Cold Spot, Eastern Woods (lower), Jaywalk (clockwise), Eastern Woods (upper) , Haycock Run twice. Some new big bumps on Eastern Woods. Just about 80F with low humidity. Trails mostly dry.

Sunday Sep 6 #

10 AM

Orienteering race 1:14:57 intensity: (20 @1) + (6:33 @2) + (37:53 @3) + (27:26 @4) + (2:45 @5) *** 6.47 km (11:35 / km) +150m 10:23 / km
ahr:138 max:162 spiked:14/17c shoes: VJ Falcons 10

Green course at Warwick - with flags and punches! Mid 70s, sunny, low humidity. Mediocre orienteering: lost 3 minutes each on 4 and 13, 2 min on 12 and another minute or 2 on a bad route choice to 16 (straight, across rocky ground instead of trails and field). Woods were thick in places but less scratchy than I remembered.

Saturday Sep 5 #

2 PM

Bike-Trail 1:01:38 intensity: (59 @0) + (12:13 @1) + (30:58 @2) + (17:25 @3) + (3 @4) 5.92 mi (10:25 / mi) +87m 9:57 / mi
ahr:118 max:142 shoes: Trek Marlin 7

West End Regional Park on a spectacular day weatherwise. Rode mostly in the southern section after a warmup on Roundabout. Avoided going down any of the big hills, so I didn’t have to get back up. Explored the parts of Beechnut and Bones which stay relatively flat. Did Fun Stuff on the way back to the car with its recently refurbished features.

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