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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 8 days ending Aug 31, 2020:

activity # timemileskm+mload
  Orienteering2 3:52:34 8.92(26:04) 14.36(16:12) 33432 /40c80%41.8
  Trail Run3 3:00:49 13.79(13:07) 22.19(8:09) 48165.6
  Strength and Flexibility2 1:40:0010.0
  Walking3 1:22:13 4.08(20:09) 6.57(12:31) 63.3
  Hiking1 52:56 1.56(34:01) 2.5(21:08) 1261.4
  Total8 10:48:32 28.35 45.62 94632 /40c80%122.1
  [1-5]8 9:14:23

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MoTuWeThFrSaSuMo

Monday Aug 31, 2020 #

11 AM

Walking 16:35 intensity: (16:06 @0) + (29 @1) 1.27 km (13:03 / km)
ahr:79 max:95 shoes: VJ Falcons 10

To start.

Orienteering 1:46:21 intensity: (1:33 @0) + (33:26 @1) + (51:15 @2) + (18:24 @3) + (1:43 @4) *** 6.47 km (16:26 / km) +126m 14:59 / km
ahr:115 max:150 spiked:17/20c shoes: VJ Falcons 10

UsynligO course on Sandy Run map (SGL149). I did “Gregs Course” which was nominally 5.3k. Nice day for orienteering with temperature about 70F, mostly overcast and low humidity.

This area is located west of Hickory Run State Park, across the Lehigh River Gorge. Surprisingly, I saw no mountain laurel or rhododendron, both of which are abundant in the park. There was quite a bit of “in-your-face” stuff, mostly small beech trees. Not too much undergrowth, but lots of rocky ground. Mild topography except where it drops down to the river to the east or Sandy Run to the south. One area with lots of rock detail with some good-sized boulders and cliffs. And being a KP map, there are many “surprise” features in the terrain.

Orienteered OK for most of the controls. Struggled with the first two controls in the rock detail area - was trying to read the terrain and neglected to check my compass enough. Managed to visit control 6 three times (3-6-4-6-5-6), which was not an optimal route choice. Probably squandered 15 minutes there. My other issue was with 19, which was a broad form line reentrant in a pretty flat area (think “bag-in-the-woods” control, with no bag). Used a couple of UsynligO hints for this one.

Walking 12:38 intensity: (12:28 @0) + (10 @1) 0.95 km (13:18 / km) +3m 13:05 / km
ahr:83 max:91 shoes: VJ Falcons 10

Back from finish.

Sunday Aug 30, 2020 #

2 PM

Trail Run 47:03 intensity: (15 @0) + (31 @1) + (3:06 @2) + (31:55 @3) + (11:16 @4) 4.37 mi (10:46 / mi) +59m 10:20 / mi
ahr:136 max:149 shoes: NB Summit KOM

Blue Marsh Recreation Area. Parked at Old Church Rd. lot and headed on the trail to the SE along the lake. About 5k on trail and then took the road back (~2k) since I didn’t want to run 10k today. Weather was great, 70s, low humidity and partly cloudy. Minimal rocks and roots and occasional small ups and downs.

Walking 12:00 [1] 0.6 mi (20:00 / mi) +3m 19:42 / mi
ahr:94 max:101 shoes: NB Summit KOM

Out and back on the trail Janet had taken to possibly intercept her. I turned back before she showed up.Track is just for the return, so I doubled the time and distance.

Saturday Aug 29, 2020 #

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

Friday Aug 28, 2020 #

11 AM

Trail Run 1:05:38 intensity: (19 @0) + (26 @1) + (3:37 @2) + (48:03 @3) + (13:05 @4) + (8 @5) 4.69 mi (14:00 / mi) +200m 12:22 / mi
ahr:135 max:156 shoes: ASICS Gel Venture 6 (#1)

South Mountain Preserve in Emmaus, from Alpine St. Low 80s, humid. Ran a section of trail I don’t think I had been on before - it doesn’t have trail markers so it probably was added so mountain bikers can ride over really big rocks.

Thursday Aug 27, 2020 #

7 PM

Walking 41:00 intensity: (21:41 @0) + (18:09 @1) + (1:10 @2) 2.1 mi (19:31 / mi)
ahr:90 max:113 shoes: New Balance 880

Neighborhood. After dinner when it was less hot.

Wednesday Aug 26, 2020 #

11 AM

Hiking 13:22 intensity: (7:49 @0) + (4:22 @1) + (1:11 @2) 0.85 km (15:40 / km) +66m 11:18 / km
ahr:89 max:117 shoes: VJ Falcons 10

To start.

Orienteering 2:06:13 intensity: (1:12 @0) + (59:06 @1) + (45:23 @2) + (18:47 @3) + (1:45 @4) **** 7.89 km (16:00 / km) +208m 14:09 / km
ahr:112 max:145 spiked:15/20c shoes: VJ Falcons 10

Shickshinny (SGL 260) - UsynligO course on a KP map by Greg A (Thanks!). Did the Advanced 2 course but stopped after 20 of the 25 controls (my phone was running out of power, my brain was pretty fried and the finish was nearby via a trail route). Total course was 6.7k - where I stopped was probably about 5.3k straight line. Weather was cooler than it’s been (low 70s) and humidity much lower.

This is a really nice and fun area. Generally open woods with some well-defined areas of green (mostly mountain laurel and blueberry). Lots of rock features, both naturally occurring and as a result of mining, plus areas of detailed topography from the mining (including a few dangerous-looking pits). Most of the good stuff is along the top of a ridge but total relief from parking to the highest point on the ridge is only about 150m. Being State Game Land, orienteering here in the Fall is not a good idea (and an organized event would not happen), but a fully field-checked map of the area would be wonderful.

I really enjoyed myself out there but did not navigate well on several controls. Although I’ve done several outings on KP maps, I still am not adjusting well to the unmapped features (which can sometimes be more prominent than things shown on the map). More practice needed!

Hiking 8:30 [0] 0.61 km (14:03 / km)
ahr:81 max:89 shoes: VJ Falcons 10

Walk back to car from finish.

Hiking 31:04 intensity: (24:08 @0) + (6:24 @1) + (32 @2) 0.65 mi (47:48 / mi) +60m 37:09 / mi
ahr:85 max:115 shoes: VJ Falcons 10

Northwest from parking to check out the waterfall on the Little Shickshinny Creek. Worth the hike!

Tuesday Aug 25, 2020 #

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

Monday Aug 24, 2020 #

11 AM

Trail Run 1:08:08 intensity: (8 @0) + (52 @1) + (8:38 @2) + (38:23 @3) + (20:07 @4) 4.73 mi (14:24 / mi) +222m 12:34 / mi
ahr:135 max:151 shoes: NB Summit KOM

Walking Purchase Park, starting at the top. Checked out a recently created section of trail connecting the upper and lower sections of the Red/Lenni Trail - elevation change of >30m in about 200m of trail distance. Hot and humid - ready for this stuff to be done.

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