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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Mar 31, 2017:

activity # timemileskm+mload
  Orienteering6 7:21:23 29.01(15:13) 46.69(9:27) 79585 /98c86%188.8
  Strength and Flexibility5 4:10:0040.0
  Road Run8 3:52:08 24.0(9:40) 38.62(6:01) 41374.7
  Trail Run2 1:55:58 10.07(11:31) 16.21(7:09) 36940.3
  Treadmill2 1:27:02 8.2(10:37) 13.2(6:36) 13041.4
  Snowshoe1 1:12:08 4.11(17:33) 6.61(10:54) 22437.2
  Walking1 11:22 0.46(24:43) 0.74(15:22) 5
  Total22 20:10:01 75.85 122.07 193785 /98c86%422.4
  [1-5]22 19:50:23

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Friday Mar 31, 2017 #

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

Wednesday Mar 29, 2017 #

3 PM

Trail Run 52:55 intensity: (5 @0) + (43 @1) + (7:53 @2) + (36:11 @3) + (5:42 @4) + (2:21 @5) ** 5.06 mi (10:27 / mi) +104m 9:50 / mi
ahr:133 max:160 shoes: NB 1210 "Leadville"

At Franko Farm Park (Salisbury Twp). Trails are gravel and/or mowed grass with no rocks or roots. The trail network is small but moderately complex. I had a fairly accurate map, so entertained myself trying to keep track of where I was. Nice day, upper 50s and sunny.

Tuesday Mar 28, 2017 #

4 PM

Road Run intervals 39:12 intensity: (56 @0) + (2:12 @1) + (4:38 @2) + (21:28 @3) + (6:00 @4) + (3:58 @5) 4.04 mi (9:42 / mi) +42m 9:24 / mi
ahr:133 max:160 shoes: Asics Gel-Nimbus 16

RailTrailtervals. 4 x 500m with 2 min recovery. Target was 2:20/500m (4:40/km, 7:30/mi). Drizzle/light rain and about 50F. Choice was outside in the drizzle or the treadmill with a chance that Fox News might be on the TV. Easy decision. Splits: 222, 224, 217, 220. I think the first two are slightly uphill and the second two are downhill (but it's a railroad grade, so it's pretty flat).

Monday Mar 27, 2017 #

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

Sunday Mar 26, 2017 #

Event: DVOA French Creek North O-meet
 
11 AM

Orienteering 1:12:06 intensity: (9 @1) + (1:44 @2) + (29:52 @3) + (33:30 @4) + (6:51 @5) *** 8.63 km (8:22 / km) +216m 7:26 / km
ahr:143 max:184 spiked:16/17c shoes: Falcons 7

Red course at DVOA local event at French Creek North. 7.4km, 210m climb. Nice course by Sandy Fillebrown. Great visibility, which always helps with the subtleness of French Creek terrain. 40F and overcast, so mostly OK for running but tough on the organizers who have to sit/stand around in it. Good run with only one real miss on the penultimate control where I didn't aim off properly and it cost me a minute or two. Took navigationally safe routes on a few controls, which I'm sure paid off. Thanks particularly to Sandy F and Janet P and to all those others who helped out.

Red - Splits

Saturday Mar 25, 2017 #

12 PM

Road Run 33:38 intensity: (17 @0) + (35 @1) + (5:34 @2) + (26:05 @3) + (1:07 @4) 3.57 mi (9:25 / mi) +41m 9:06 / mi
ahr:131 max:146 shoes: Asics Gel-Nimbus 16

Warm(ish) and sprinkly. Wore chest strap HR monitor.

Friday Mar 24, 2017 #

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

Thursday Mar 23, 2017 #

3 PM

Road Run 37:35 intensity: (39 @1) + (2:41 @2) + (27:50 @3) + (6:25 @4) 4.0 mi (9:24 / mi) +52m 9:02 / mi
ahr:135 max:146 shoes: Asics Gel-Nimbus 16

Out and back Hopewell with a loop through the development. About 40F and sunny.

Tuesday Mar 21, 2017 #

3 PM

Road Run 47:31 intensity: (8 @1) + (4:05 @2) + (30:14 @3) + (11:07 @4) + (1:57 @5) 4.89 mi (9:43 / mi) +138m 8:56 / mi
ahr:137 max:158 shoes: Asics Gel-Nimbus 16

Up a hill, down a hill. It looks like house size increases by about 1000 sq ft per 100 ft of elevation gain - some pretty big houses up on the ridge. Low 50s and sunny.

Sunday Mar 19, 2017 #

11 AM

Orienteering race 56:14 intensity: (20 @0) + (12 @1) + (2:20 @2) + (19:55 @3) + (33:16 @4) + (11 @5) *** 5.81 km (9:41 / km) +85m 9:01 / km
ahr:141 max:157 spiked:13/15c shoes: Inov8 Arctic Claw 300

Green course at Quail Hill Scout Camp at DVOA event. 5.09k, 156m, 1:5000 map with 2.5m contours. Lots of open areas and trails but also some green stuff in the woods, some of it scratchy and much of it deadfall. There was 0 - 6 inches of snow on the ground which was crusty in places but softened to slushy by later in the day since it was sunny and in the upper 30s.

With all the trails and open fields, this place is pretty fast, but the snow moderated that somewhat. Nice course by Bob Burg, offering interesting route choice options on a few of the legs. I had an OK run and only lost time on two controls, both of which were in thicker green stuff. Probably about 5 minutes total lost.

Green - Splits

Saturday Mar 18, 2017 #

Event: LAOC Camp Scherman National Meet
 

Friday Mar 17, 2017 #

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

3 PM

Snowshoe 1:12:08 intensity: (8 @0) + (16 @1) + (2:07 @2) + (17:39 @3) + (51:12 @4) + (46 @5) 4.11 mi (17:33 / mi) +224m 15:00 / mi
ahr:142 max:158 shoes: Dion Snowshoes

Snowshoe at South Mountain Preserve. Trails were mostly broken, although the further I got from the parking area, the fewer people had been there. At least one set of snowshoe tracks and one skier. There were only bootprints on the trails along and beyond the power line. Broke trail on a fairly steep descent on the return. Snow was pretty soft and wet since it was sunny and almost 40F. Snow depth was probably still 6-10". The only other people there were two hikers I passed about 5 minutes before I finished.

Wednesday Mar 15, 2017 #

3 PM

Treadmill intervals 47:32 intensity: (58 @0) + (35 @1) + (7:50 @2) + (22:28 @3) + (5:33 @4) + (10:08 @5) 4.4 mi (10:48 / mi) +70m 10:18 / mi
ahr:136 max:162 shoes: Asics Gel-Nimbus 16

Treadmilltervals. 5 x 2:00 at 7:30/mi with 2:00 recovery plus 2 x 1 min at 7:13/mi.

Monday Mar 13, 2017 #

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

4 PM

Road Run 30:30 intensity: (25 @0) + (8 @1) + (5:28 @2) + (24:13 @3) + (16 @4) 3.19 mi (9:34 / mi) +63m 9:00 / mi
ahr:130 max:142 shoes: Asics Gel-Nimbus 16

Running around the neighborhood. Seemed a good idea to run in today's partly cloudy and low 30s conditions rather than in tomorrow's forecast blizzard.

Sunday Mar 12, 2017 #

Event: DVOA Hibernia County Park
 
12 PM

Orienteering race 1:23:43 intensity: (1:19 @0) + (3:12 @1) + (9:09 @2) + (30:38 @3) + (27:52 @4) + (11:33 @5) *** 9.95 km (8:25 / km) +225m 7:34 / km
ahr:139 max:180 spiked:11/16c shoes: Falcons 7

DVOA local event at Hibernia County Park. Red course 7.8k, 216m climb. Lots of light to medium green woods so most of the optimum route choices were to take trails as much as possible (not that I always made that choice). Pretty sloppy on several legs with fuzzy attackpoints followed by imprecise compass. No big errors, but all the small ones amounted to 10 minutes or so worth of time lost. Also lost a minute or two finding my epunch when I dropped it while fiddling with a glove. Wintery day - temp at about 25F, mostly cloudy, some breeze and 1-2" of snow on the ground. Good HTFU stuff. Thanks to the volunteers who hung controls and stood around in the cold.

RED - Splits

Friday Mar 10, 2017 #

2 PM

Treadmill intervals 39:30 intensity: (1:50 @1) + (4:25 @2) + (14:30 @3) + (9:00 @4) + (9:45 @5) 3.8 mi (10:24 / mi) +60m 9:54 / mi
ahr:140 max:165 shoes: Asics Gel-Nimbus 16

5x2 min @ 7:30 pace with 2 min recovery.

Wednesday Mar 8, 2017 #

3 PM

Trail Run 1:03:03 intensity: (10 @0) + (4:07 @1) + (6:01 @2) + (36:57 @3) + (15:48 @4) ** 5.01 mi (12:35 / mi) +265m 10:49 / mi
ahr:133 max:152 shoes: NB 1210 "Leadville"

Trails on the Star Village map (adjacent to the Lehigh U campus). Lots of rocks, some hills. Upper 50s, sunny and breezy.
C • Star Village 1

Tuesday Mar 7, 2017 #

4 PM

Road Run 32:12 intensity: (17 @0) + (1:59 @1) + (8:45 @2) + (19:54 @3) + (1:17 @4) 3.37 mi (9:33 / mi) +44m 9:11 / mi
ahr:127 max:144 shoes: Asics Gel-Nimbus 16

Easyish run. Low 50s.

Sunday Mar 5, 2017 #

9 AM

Road Run warm up/down 5:36 intensity: (44 @0) + (46 @1) + (2:20 @2) + (1:46 @3) 0.79 km (7:06 / km) +18m 6:21 / km
ahr:113 max:133 shoes: Falcons 7

Walk/jog/run to the start.

Orienteering 1:21:02 intensity: (33 @1) + (4:47 @2) + (55:40 @3) + (20:02 @4) *** 8.29 km (9:47 / km) +80m 9:20 / km
ahr:136 max:150 spiked:15/17c shoes: Falcons 7

Red course at Lone Star Armadill-O National Meet. Cooper Lake SP Buggy Whip map, near Sulphur Springs TX. 6.8km,132m climb, 1:10000. Map had less green shown but the scratchiness factor seemed higher than yesterday. Had rained overnight so the trails were sticky mud.

Another good course. Did significantly better today but still had one bonehead fail on the routechoice decision to #4. Ended up in one of the uncrossable ditches (and got back out) but lost about 5 minutes. Also lost a minute or two on #8 when I chased a bag (on a man-made feature, which is what I was looking for). About mid-pack among the Red runners. 4th in M45 for the day but ended up 3rd for two-day combined time since only 3 of 8 runners in M45 managed to complete the course both days.


D2 Red - Splits

Saturday Mar 4, 2017 #

Event: US Interscholastic and Intercollegiate Championships
 
10 AM

Orienteering 1:53:54 intensity: (1:32 @1) + (17:44 @2) + (53:40 @3) + (37:12 @4) + (3:46 @5) *** 10.91 km (10:26 / km) +140m 9:48 / km
ahr:136 max:172 spiked:16/19c shoes: Falcons 7

Red course at Lone Star Armadill-O National Meet. Cooper Lake SP Coyote Run map, near Sulphur Springs TX. 7.5km, 168m climb, 1:10000.

Good course, good terrain (although pretty scratchy with lots of thorned things), OK execution on 17 legs. Made a 180 error on the 1-2 leg, not immediately out of the control, but after about 50m when I decided to head for a trail (4+ minutes lost). Gigantic error on 5-6. Missed 6 by about 50 meters to the left but thought I had missed it to the right. Spent way to much time wandering and then incorrectly relocated. Finally got correctly located on a feature about 400m from the control (the leg itself was about 350m). Lost about 25 minutes on that. OK on most of the other legs except for 12 which I overshot a bit. Overall should've been about 30 minutes faster. At least I wasn't DFL.

D1 Red - Splits

Friday Mar 3, 2017 #

3 PM

Road Run 5:54 intensity: (2:02 @0) + (2:21 @1) + (1:13 @2) + (18 @3) 0.72 km (8:09 / km) +16m 7:21 / km
ahr:99 max:125 shoes: Falcons 7

Jog from parking to start for the model event.

Orienteering 34:24 intensity: (35 @0) + (1:47 @1) + (6:54 @2) + (17:34 @3) + (6:25 @4) + (1:09 @5) *** 3.11 km (11:05 / km) +50m 10:15 / km
ahr:131 max:160 spiked:14/14c shoes: Falcons 7

Model event at Cooper Lake SP. At a moderate effort with an occasional excursion to check out various features. Lots of greenbriar, pretty good visibility, some subtle and complex drainage features, map looks to be good. Looks like it will be fun - hoping not to lose too much blood. Low 70s and sunny. 2.7k SL.

Walking 11:22 [0] 0.74 km (15:22 / km) +5m 14:49 / km
ahr:81 max:88 shoes: Falcons 7

Walk back to the car.

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