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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Oct 4:

activity # timemileskm+mload
  Orienteering2 3:24:44 11.05(18:32) 17.78(11:31) 40138 /43c88%47.3
  Bike-Trail2 2:22:31 16.91(8:26) 27.21(5:14) 40536.2
  Hiking2 2:05:41 4.46(28:09) 7.18(17:30) 1368.6
  Strength and Flexibility1 1:00:006.0
  Trail Run1 49:34 4.2(11:48) 6.76(7:20) 6414.1
  Road Run1 26:53 2.87(9:22) 4.62(5:49) 487.1
  Total8 10:09:23 39.49 63.56 105338 /43c88%119.4
  [1-5]8 9:07:27

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Sunday Oct 4 #

11 AM

Orienteering race 1:29:02 intensity: (4:15 @1) + (30:44 @2) + (44:47 @3) + (8:32 @4) + (44 @5) *** 9.01 km (9:53 / km) +151m 9:07 / km
ahr:128 max:156 spiked:16/18c shoes: VJ Falcons 10

Red course at Hibernia County Park. 6.9k, 156m climb. Green and scratchy, often with low visibility. Navigation was OK but I made several route choices which didn’t minimize the time spent in crappy woods, costing time. AP has me with about 5 minutes of total time lost, spread over 6 legs. Two controls were hung in a newly logged area where the map did not match the reality. No big problems there, but why put controls there? Nice day - low 60s and sunny.
2 PM

Hiking 1:41:49 intensity: (41:14 @0) + (48:38 @1) + (7:58 @2) + (2:46 @3) + (1:13 @4) 3.4 mi (29:57 / mi) +59m 28:24 / mi
ahr:93 max:148 shoes: New Balance 880

Hike on the Yellow Trail loop at Sadsbury Woods Preserve.

Saturday Oct 3 #

4 PM

Road Run 26:53 intensity: (32 @0) + (17 @1) + (7:19 @2) + (18:45 @3) 2.87 mi (9:22 / mi) +48m 8:54 / mi
ahr:128 max:141 shoes: ASICS Gel Venture 6 (#1)

Around the neighborhood. Low 60s, sunny.

Friday Oct 2 #

2 PM

Bike-Trail 1:06:48 intensity: (23 @0) + (3:04 @1) + (18:36 @2) + (42:06 @3) + (2:39 @4) 7.52 mi (8:53 / mi) +216m 8:09 / mi
ahr:126 max:145 shoes: Trek Marlin 7

Bike trails at Trexler Preserve. Rode a new trail which has some big bumps and berms. Plenty of hills here. Mid 60s, mostly sunny.

Thursday Oct 1 #

11 AM

Hiking 13:47 intensity: (9:19 @0) + (4:28 @1) 0.93 km (14:46 / km) +77m 10:29 / km
ahr:86 max:100 shoes: VJ Falcons 10

Walk to start.

Orienteering 1:25:51 intensity: (36 @0) + (28:09 @1) + (40:54 @2) + (16:12 @3) **** 6.84 km (12:33 / km) +179m 11:06 / km
ahr:114 max:141 spiked:14/16c shoes: VJ Falcons 10

UsynligO course on Shickshinny map - Adv2, 5.7k, 1:10000, 5m contours. I really like this area with very good visibility and some fun (and different) technical areas. This is my third time on the map and I’ve mostly figured out how to read it (i.e. what’s mapped or not and what to expect to see - like big cliffs on the map which are invisible until you’re very close because they’re down in big holes).

Navigated well with mistakes on only 2 controls (3 and 7). Lost time on a few controls figuring out which nearby feature might be the one actually on the map and circled, but usually the tune would play and I’d move on (7, 11, 12 and 16).

And the weather was great - 60s and mostly sunny.

Thanks to Greg A for the map and Sandy F for designing the courses.

Orienteering 29:51 intensity: (4 @0) + (10:01 @1) + (12:49 @2) + (6:57 @3) **** 1.93 km (15:27 / km) +71m 13:03 / km
ahr:115 max:141 spiked:8/9c shoes: VJ Falcons 10

Bonus course at Shickshinny, a 1.7k control pick in a technical and hilly area. Map at 1:7500.

Fun and physical course (~85m climb in 1.7k). One ridge over on control 4 and used a UsynligO hint to figure it out. Otherwise hit the others OK. The reentrant feature at 2 is more an elongated depression, so that was a little tricky. 1:5000 would’ve been nice.

Hiking 10:05 intensity: (9:00 @0) + (1:00 @1) + (5 @2) 0.78 km (12:56 / km)
ahr:83 max:113 shoes: VJ Falcons 10

Back to the car.

Wednesday Sep 30 #

2 PM

Trail Run 49:34 intensity: (21 @0) + (30 @1) + (11:01 @2) + (35:47 @3) + (1:55 @4) 4.2 mi (11:48 / mi) +64m 11:16 / mi
ahr:129 max:147 shoes: NB Summit KOM

Lehigh Parkway, mostly on mountain bike trails on the south side of the creek. Nice day - mostly sunny, upper 60s and some breeze.

Tuesday Sep 29 #

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

Yin practice - all hips and upper legs.

Monday Sep 28 #

2 PM

Bike-Trail 1:15:43 intensity: (27 @0) + (6:38 @1) + (32:31 @2) + (36:07 @3) 9.39 mi (8:04 / mi) +190m 7:35 / mi
ahr:123 max:141 shoes: Trek Marlin 7

Green Lane Park. Janet dropped me off at the middle parking area on Knight Rd. so I could play on single track while she rode south on the Perkiomen Trail from parking at Deep Creek Lake. Did Dogwood Loop and the unnamed group of trails further SE along Knight Rd. Trails were just wet enough from earlier rain to be a little slippery with some occasional small puddles. Then the Red Trail and Green Lane Connector Trail to get to the car (about 6.5k with a couple of significant climbs, but also a paved descent which drops about 40m). Upper 70s, humid.

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