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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Mar 31, 2021:

activity # timemileskm+mload
  Orienteering5 5:15:25 17.34(18:12) 27.9(11:18) 81259 /70c84%105.0
  Trail Run4 4:34:45 20.05(13:42) 32.27(8:31) 84790.3
  Road Run8 4:30:35 27.59(9:49) 44.39(6:06) 35084.1
  Strength and Flexibility5 4:10:0025.0
  Bike-Paved2 1:45:24 20.84(5:03) 33.54(3:09) 23620.1
  Walking2 1:35:19 5.48(17:24) 8.82(10:48) 453.5
  Bike-Trail1 50:18 4.76(10:34) 7.66(6:34) 3311.3
  Hiking1 42:44 1.45(29:28) 2.33(18:19) 50.2
  Total27 23:24:30 97.5 156.91 232859 /70c84%339.5
  [1-5]27 21:35:43

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Tuesday Mar 30, 2021 #

12 PM

Hiking 17:42 intensity: (16:54 @0) + (48 @1) 0.63 mi (28:06 / mi) +5m 27:23 / mi
ahr:78 max:105 shoes: VJ Falcons 10

From parking to start. I now know where people take their old TVs to shoot them.

Made a substantial parallel error just getting to parking - Salem Road and Salem Mountain Road are not the same. Obviously we got that figured out.


Orienteering 1:17:36 intensity: (1:26 @0) + (33:43 @1) + (33:26 @2) + (9:01 @3) ***** 4.29 km (18:05 / km) +85m 16:27 / km
ahr:110 max:141 spiked:12/14c shoes: VJ Falcons 10

Brownell near Carbondale, PA using Usynligo and a KP map done by Greg Ahlswede. Incredibly complex and pretty physical terrain, the remains of coal mining in the area many years ago. Lots of hills and depressions, mostly steep-sided and often 2 or 3 (5m) contours. Plus lots of dot knolls that just aren't quite big enough to make it on the map (and would make it unreadable if they did). Mostly wooded with occasional open areas and some greener vegetation away from the complex contours. Quite a contrast going back and forth between the detailed stuff and the much blander but more heavily vegetated areas.

I did the shorter of the two available courses at 3.4km straight line, using the map printed at 1:5000 (the map on Usynligo says it is 1:7500, but it seems to actually be 1:10000). Even at 1:5000 I spent a lot of time standing still to figure things out.

My navigation went pretty well, considering there were no markers and only the Usynligo happy tune to confirm I was close. Lost contact headed to number 6 but read the features to successfully relocate. At number 11 there is a whole lot more going on in the terrain than I could decipher from the map, so when the tune played I figured that one of the several depressions I had checked must be the one shown in the center of the circle. On 4, 8 and 13 I deviated some en route but recovered and got to the control OK. Inadvertently stopped my watch instead of taking a split at the first control but restarted at control 2 - time and distance are adjusted but splits are off by one.

Weather was perfect - sunny and low 60s.

Hiking 25:02 intensity: (24:04 @0) + (58 @1) 1.32 km (18:58 / km)
ahr:77 max:101 shoes: VJ Falcons 10

Back to the car from finish.

Monday Mar 29, 2021 #

2 PM

Road Run 39:38 intensity: (26 @0) + (27 @1) + (3:57 @2) + (29:48 @3) + (5:00 @4) 4.02 mi (9:52 / mi) +51m 9:29 / mi
ahr:134 max:147 shoes: NB840v4 - Gray

Sunday Mar 28, 2021 #

Event: HVO/WCOC Winter Series 2021
 

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

Saturday Mar 27, 2021 #

2 PM

Trail Run 1:11:26 intensity: (19 @0) + (1:29 @1) + (15:40 @2) + (51:54 @3) + (2:04 @4) 4.81 mi (14:51 / mi) +303m 12:25 / mi
ahr:129 max:145 shoes: NB Summit KOM

South side of South Mountain/Star Village from parking at Mountain Drive and Seidersville Rd. Some rocks, some hills. One descent on a mountain bike trail that was scary on foot - can't imagine doing it on a bike. Upper 60s, mostly sunny.

Friday Mar 26, 2021 #

11 AM

Bike-Paved 52:06 intensity: (24 @0) + (4:26 @1) + (30:52 @2) + (16:24 @3) 10.27 mi (5:04 / mi) +146m 4:52 / mi
ahr:120 max:137 shoes: Trek Marlin 7

Roads from home, including a few partial hills on Chestnut Hill Rd. Low 70s with ~15 mph breeze out of the SW.

Thursday Mar 25, 2021 #

12 PM

Orienteering 39:26 intensity: (8 @1) + (13 @2) + (5:04 @3) + (31:53 @4) + (2:08 @5) *** 3.86 km (10:13 / km) +124m 8:48 / km
ahr:146 max:160 spiked:7/8c shoes: VJ Falcons 10

Brown course at Ward Pound Ridge North set by David Oxenstierna as part of the HVO/WCOC Winter Series. An excellent course in the wonderful woods of WPR. No leaves yet so great visibility. A bit warm since it was sunny and upper 60s. Straight line distance of 3.5km.

All the cool kids had run this course, so I figured that was the thing to do. Ran it as a race since there were flags out there and I knew there were times to beat. :-) Pretty clean except on 5 where I came out of 4 heading off by 20 or 30 degrees and then after correcting from that I checked out a hill about 50m NE from the one I was looking for. AP says 43 seconds of error but I think it was more like twice that.

Thanks to David for setting courses and Niels and Geof for organizing the whole series.
C • Thank you! 1
1 PM

Orienteering 31:17 intensity: (2:27 @2) + (24:12 @3) + (4:38 @4) *** 2.77 km (11:18 / km) +122m 9:16 / km
ahr:134 max:152 spiked:7/7c shoes: VJ Falcons 10

Part of the Green course at WPR while Janet finished up on the Brown course. Controls 1-2-3-8-9-10-11-Fin at a somewhat lower intensity than I had done Brown. No navigation issues and had no problem adjusting to the 1:10000 map from Brown at 1:7500. Retrieved a substantial Mylar ballon on my way to 10.
C • Balloon 2

Brown WPR North WS#8 - Splits

Green WPR North WS#8 - Splits

Wednesday Mar 24, 2021 #

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

Monday Mar 22, 2021 #

2 PM

Bike-Trail 50:18 intensity: (17 @0) + (4:19 @1) + (28:09 @2) + (17:33 @3) 4.76 mi (10:34 / mi) +33m 10:21 / mi
ahr:121 max:139 shoes: Trek Marlin 7

Trails at Jordan Parkway on an absolutely spectacular Spring day - low 60s and sunny. Trails were dry.

Sunday Mar 21, 2021 #

Event: DVOA Hawk Mountain Scout Reservation
 
10 AM

Orienteering 1:28:06 intensity: (37 @1) + (7:50 @2) + (1:06:22 @3) + (13:11 @4) + (6 @5) *** 8.27 km (10:39 / km) +299m 9:01 / km
ahr:135 max:155 spiked:19/21c shoes: VJ Falcons 10

Red course at Hawk Mountain Scout Reservation. 6.8k, 285m. Map is 1:7500 but I think the symbols are for 1:10,000 scale, so there' a lot of stuff squeezed in, especially in the north part of the map where the actual camp facilities are. The south part of the map (up the north side of the Kittatinny Ridge) has some large areas which were logged several years ago and have gotten significantly greener in the five years since the map was made. The meet notes implied that there would be areas of open woods without rocks underfoot - only the open woods part was true.

The course was straightforward with several short to medium length legs in the developed scout camp area and then longer legs going up and back down the hill, forcing choices of how much time to spend in the nasty areas. A couple of bingo controls on 0.5m boulders in mountain laurel thickets.

My orienteering was OK. Lost about 5 minutes on one control leaving a trail later than I thought and checking out a similar feature ~70m further along. Bad route choice to 11 gave me some extra distance plus some time in ugly stuff. Trouble seeing the course as printed, especially in the scout camp area.

A nearly perfect day weatherwise - mid-50s and sunny. Thanks to all the volunteers who made it happen.

Red - Splits

Saturday Mar 20, 2021 #

3 PM

Bike-Paved 53:18 intensity: (40 @0) + (20:57 @1) + (30:20 @2) + (1:21 @3) 10.57 mi (5:03 / mi) +90m 4:55 / mi
ahr:111 max:134 shoes: Trek Marlin 7

Spring! Both by the calendar and weatherwise - sunny and upper 50s. Took the bike out for a spin.

Friday Mar 19, 2021 #

3 PM

Road Run 44:31 intensity: (21 @0) + (28 @1) + (3:39 @2) + (34:51 @3) + (5:12 @4) 4.44 mi (10:02 / mi) +73m 9:32 / mi
ahr:134 max:146 shoes: NB840v4 - Gray

Thursday Mar 18, 2021 #

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

Wednesday Mar 17, 2021 #

2 PM

Trail Run 1:01:57 intensity: (44 @0) + (1:52 @1) + (16:29 @2) + (41:54 @3) + (58 @4) 4.86 mi (12:45 / mi) +86m 12:05 / mi
ahr:126 max:151 shoes: NB Summit KOM

Running on bike trails at Jordan Parkway, including a section I hadn't been on before (mainly because it's not really bikable, at least by me). Upper 40s and overcast.

Tuesday Mar 16, 2021 #

2 PM

Road Run 31:23 intensity: (6 @0) + (41 @1) + (3:14 @2) + (26:20 @3) + (1:02 @4) 3.22 mi (9:45 / mi) +37m 9:25 / mi
ahr:132 max:144 shoes: New Balance 880

Sunday Mar 14, 2021 #

Event: DVOA Tyler State Park
 
12 PM

Orienteering 1:19:00 intensity: (1:57 @1) + (15:01 @2) + (36:52 @3) + (24:53 @4) + (17 @5) *** 8.71 km (9:04 / km) +182m 8:13 / km
ahr:134 max:156 spiked:14/20c shoes: VJ Falcons 10

Red course at Tyler SP. 6.7k, 190m. Nice course set by Lena K. And a nice day - sunny and low 50s, but breezy. Great turnout, maxing out at 250 participants.

Mediocre orienteering on my part, mostly sloppy execution. Failed to remember (multiple times) that cutting through green woods at Tyler is usually a bad idea. Biggest error was on 11 where I was off 90 degrees coming off my attack point and wandered around for a bit. About 10 minutes of total errors spread across several controls.

red - Splits

Saturday Mar 13, 2021 #

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

Friday Mar 12, 2021 #

2 PM

Road Run 34:07 intensity: (19 @0) + (28 @1) + (1:47 @2) + (29:17 @3) + (2:16 @4) 3.63 mi (9:24 / mi) +48m 9:01 / mi
ahr:133 max:146 shoes: NB840v4 - Gray

More roads. 60s again.

Thursday Mar 11, 2021 #

2 PM

Road Run 42:39 intensity: (19 @0) + (40 @1) + (4:36 @2) + (29:01 @3) + (8:03 @4) 4.14 mi (10:18 / mi) +83m 9:42 / mi
ahr:134 max:147 shoes: NB840v4 - Gray

Back to collecting streets in City Strides after a snowy February put the project on hold. Five more streets in UST, leaving about 15 to go. Warmest day in quite a while, upper 60s and sunny. Felt sluggish and heart rate was high for the effort - maybe the heat?

Wednesday Mar 10, 2021 #

2 PM

Walking 1:20:19 intensity: (1:01:12 @0) + (18:32 @1) + (35 @2) 4.48 mi (17:56 / mi) +45m 17:23 / mi
ahr:80 max:121 shoes: New Balance 880

With Janet on streets mostly in Lower Saucon Twp. Low 60s.

Tuesday Mar 9, 2021 #

2 PM

Road Run 26:46 intensity: (15 @0) + (35 @1) + (1:54 @2) + (23:44 @3) + (18 @4) 2.77 mi (9:40 / mi) +28m 9:22 / mi
ahr:132 max:143 shoes: NB840v4 - Gray

Recovery run. Shorts weather - finally!

Sunday Mar 7, 2021 #

Event: Ugly Mudder 9.5k Trail
 
10 AM

Trail Run race 1:10:05 intensity: (9 @1) + (12 @2) + (31:50 @3) + (37:39 @4) + (15 @5) ** 9.35 km (7:30 / km) +265m 6:34 / km
ahr:142 max:156 shoes: VJ Falcons 10

Ugly Mudder Trail Race in Reading on Mt. Penn, a Pretzel City Sports production. Not much mud but lots of snow, maybe 70% of the course or so. "Spring conditions", ranging from hard packed to sugar to almost slush, depending on sun exposure and being stomped on by a couple hundred pairs of feet. Spiked O-shoes were the choice for footwear. Sunny and in the low 30s so decent racing conditions.

Apparently some of the course markings had been tampered with so there were a couple of "where's the course" moments. Just following people ahead of you was not a good plan. From the course description I knew we needed to go to the fire tower on top of Mt. Penn, so when there were no streamers as we approached the tower I only lost 30 seconds or so (but got caught by a group of about 6 people). About a kilometer from the end of the course I saw lots of people out in an open area ahead of me but noticed streamers to my right as the course turned to head back towards the finish - I think I picked up 10 or 20 places (hooray for navigation over speed). Was 68/~230 overall and 2nd M60-67, about 2 min behind. Looking forward to being the young guy in the 68+ category at the next PCS race I do.

Saturday Mar 6, 2021 #

2 PM

Road Run 25:36 intensity: (17 @0) + (27 @1) + (5:52 @2) + (19:00 @3) 2.66 mi (9:37 / mi) +28m 9:19 / mi
ahr:127 max:139 shoes: NB840v4 - Gray

Thursday Mar 4, 2021 #

Walking 15:00 [1] 1.0 mi (15:00 / mi)

At Middle Creek Wildlife Management Area checking out the snow geese and other migrating birds. A few thousand snow geese, some Canada geese, a few dozen tundra swans and various gulls and ducks. Place was pretty busy with humans too.

Wednesday Mar 3, 2021 #

2 PM

Trail Run 1:11:17 intensity: (12 @0) + (57 @1) + (11:47 @2) + (54:33 @3) + (3:48 @4) 4.57 mi (15:36 / mi) +193m 13:47 / mi
ahr:131 max:144 shoes: Inov8 Arctic Claw 300

South Mountain Preserve. Trails were still nearly 100% snow covered, mostly packed but quite soft on top since it was sunny and almost 50F. So it was pretty tough going, especially when climbing. Wore Inov8 Arctic Claw shoes, which I'm sure were better than more conventional trail shoes. Probably at least another week or so until the trails clear.

Tuesday Mar 2, 2021 #

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

Monday Mar 1, 2021 #

3 PM

Road Run 25:55 intensity: (32 @0) + (5 @1) + (1:43 @2) + (21:36 @3) + (1:59 @4) 2.7 mi (9:35 / mi)
ahr:132 max:148

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