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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Nov 1:

activity # timemileskm+mload
  Orienteering1 2:12:57 6.15(21:37) 9.9(13:26) 30012 /17c70%28.7
  Road Run2 1:37:39 10.07(9:42) 16.21(6:02) 10628.2
  Walking1 1:17:50 4.11(18:57) 6.61(11:47) 12.7
  Bike-Trail1 1:11:31 8.3(8:37) 13.36(5:21) 27419.2
  Strength and Flexibility1 30:003.0
  Total6 6:49:57 28.63 46.07 68112 /17c70%81.8
  [1-5]6 5:57:24

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Sunday Nov 1 #

10 AM

Orienteering race 2:12:57 intensity: (3 @0) + (31:55 @1) + (53:58 @2) + (45:12 @3) + (1:33 @4) + (16 @5) **** 9.9 km (13:26 / km) +300m 11:40 / km
ahr:119 max:158 spiked:12/17c shoes: VJ Falcons 10

French Creek West Red - 6.8k, 205m.

Course setter’s notes:

“Advanced courses are harder than usual, technical controls combined with physically demanding terrain may be grounds to reconsider which courses to go on.
Vegetation mapping is out of date.
The undergrowth is very thick and thorny in places so definitely protect your legs!
There may be some extra and/or missing trails in the south east part of the map.“

An accurate description of the situation (but I still did the Red course). To top things off, it started to rain and the breeze picked up about 20 minutes after I started, about an hour earlier than predicted. Temperature was about 50F, so it was a bit of an HTFU experience.

My navigation varied from very good to bad. The primary skill on many legs was compass and pace (half the controls were charcoal platforms on a broad hillside). Hit many right on. Off on distance or bearing on 5 controls, costing a total of about 25 minutes. Good practice.

Saturday Oct 31 #

Note
(rest day)

Friday Oct 30 #

3 PM

Road Run 49:49 intensity: (26 @0) + (31 @1) + (5:47 @2) + (40:20 @3) + (2:45 @4) 5.05 mi (9:52 / mi) +92m 9:20 / mi
ahr:131 max:150 shoes: NB Summit KOM

From the Town Park to the neighborhood beyond DeSales U to pick up some new streets. Upper 40s, some breeze.

Thursday Oct 29 #

Strength and Flexibility (Yoga ) 30:00 [1]

Wednesday Oct 28 #

3 PM

Road Run 47:50 intensity: (17 @0) + (41 @1) + (12:46 @2) + (32:50 @3) + (1:16 @4) 5.02 mi (9:32 / mi) +14m 9:27 / mi
ahr:129 max:150 shoes: ASICS Gel Venture 6 (#1)

Running on a few streets I hadn’t been on before. 55 and misty.

Tuesday Oct 27 #

2 PM

Bike-Trail 1:11:31 intensity: (24 @0) + (3:29 @1) + (20:09 @2) + (45:36 @3) + (1:53 @4) 8.3 mi (8:37 / mi) +274m 7:49 / mi
ahr:127 max:146 shoes: Trek Marlin 7

Trexler Preserve bike trails. Up and down the hills. Mid 50s, mostly cloudy.

Monday Oct 26 #

3 PM

Walking 1:17:50 intensity: (51:23 @0) + (25:37 @1) + (50 @2) 4.11 mi (18:57 / mi) +1m 18:56 / mi
ahr:89 max:115

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