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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 8 days ending Sep 24, 2020:

activity # timemileskm+mload
  Hiking3 4:47:46 9.73(29:35) 15.66(18:23) 19416.4
  Orienteering1 2:08:25 5.62(22:51) 9.05(14:12) 18011 /15c73%25.5
  Trail Run2 1:56:22 10.27(11:20) 16.53(7:02) 24447.4
  Bike-Trail1 1:01:32 6.25(9:51) 10.06(6:07) 6214.3
  Strength and Flexibility1 50:005.0
  Other1 47:56 2.13(22:30) 3.43(13:59)14.2
  Total9 11:32:01 34.0 54.72 68011 /15c73%122.9
  [1-5]9 9:11:17

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Thursday Sep 24, 2020 #

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

Wednesday Sep 23, 2020 #

11 AM

Orienteering 2:08:25 intensity: (51 @0) + (38:45 @1) + (55:59 @2) + (30:52 @3) + (1:58 @4) **** 9.05 km (14:12 / km) +180m 12:55 / km
ahr:116 max:148 spiked:11/15c shoes: VJ Falcons 10

UsynligO course on Sandy Run map. Adv1 course starting at the north end of the map. 6.9k straight line. Challenging orienteering on a very nice day (70, sunny, dry).

Navigation was OK. Misread features near the control for 3 and 4, which led to some backtracking. Took the road to 5 which was definitely faster and saved about 1.3km of vegetation in the face (the only downside to this area). Overshot 6 a little but recovered quickly. Used the sometimes huge rock features to navigate to 8 but then had trouble figuring out which rock was the actual control feature since there are more mappable rocks in the terrain than the KP map has. Same issue with 11. At 14 I hit the feature right on but the app didn’t register until I visited a second time a minute or so later. Probably lost 10-15 minutes overall but satisfactory for a training run with no flags or streamers. Thanks to SandyF for the course and Sandy and GregA for the map.

Tuesday Sep 22, 2020 #

1 PM

Hiking 42:48 intensity: (3:45 @0) + (38:20 @1) + (43 @2) 1.31 mi (32:41 / mi)
ahr:99 max:116 shoes: NB Summit KOM

Jasper Park in Vera Cruz.

Hiking 1:19:37 intensity: (1:05:32 @0) + (10:05 @1) + (3:55 @2) + (5 @3) 2.64 mi (30:09 / mi) +96m 27:05 / mi
ahr:77 max:137 shoes: NB Summit KOM

Burkhart Preserve.

Monday Sep 21, 2020 #

2 PM

Bike-Trail 1:01:32 intensity: (46 @0) + (4:21 @1) + (30:43 @2) + (25:39 @3) + (3 @4) 6.25 mi (9:51 / mi) +62m 9:33 / mi
ahr:122 max:142 shoes: Trek Marlin 7

Jordan Parkway. Avoided any big hill climbs and minimized the time in rock gardens - legs still recovering from Saturday. Low 60s and sunny - doesn’t get much better.

Sunday Sep 20, 2020 #

3 PM

Hiking 1:30:23 intensity: (11:00 @0) + (1:12:42 @1) + (5:08 @2) + (1:21 @3) + (12 @4) 3.15 mi (28:42 / mi) +97m 26:11 / mi
ahr:97 max:145 shoes: ASICS Gel Venture 6 (#1)

Trails southeast along the Little Lehigh Creek, parking across the road and creek from the fish hatchery. I’ve run on these trails before so was giving Janet a guided tour. We discovered an arboretum, apparently owned and maintained by the City of Allentown (there is a small parking area, placards identify most of the trees, the area is mowed, but there is no signage identifying its ownership or origins - strange). Gorgeous day - bright sun and about 60F.

Saturday Sep 19, 2020 #

9 AM

Trail Run warm up/down 17:22 intensity: (1:19 @0) + (4:59 @1) + (7:15 @2) + (3:24 @3) + (18 @4) + (7 @5) 1.1 mi (15:47 / mi) +19m 14:58 / mi
ahr:113 max:161 shoes: NB Summit KOM

Running, jogging and walking to warm up.

Trail Run race 55:29 intensity: (8:35 @3) + (45:49 @4) + (1:05 @5) 5.12 mi (10:50 / mi) +224m 9:32 / mi
ahr:138 max:155 shoes: NB Summit KOM

Lenape Challenge, a race put on by the Perkiomen Watershed Conservancy involving a 5 mile trail run followed by a 2 mile kayak/canoe paddle on the Perkiomen Creek back to near the start point. I did the solo version, using a kayak. Teams of 2 used canoes. Weather was outstanding, sunny and upper 40s at the start and climbing to the upper 50s by the time I finished.

The trail run includes two ascents and descents of Spring Mountain, on rocky trails for the climbs but on pavement or gravel for parts of the descents. Quite a variety of surfaces for the trail run: on mowed paths through fields to start, then a stint on the paved Perkiomen Trail, climbing on rocky/rooty trail, back to the paved trail to descend, back up the mountain on a moderately steep eroded ski trail, a nice piece of mostly downhill single-track, then down on a gravel road/ski trail, and finally pavement across a bridge to the transition to boats.

I’ve raced on trail many, many times but have only kayaked a handful of times, and that has always been on flat water. So, any “racing” was done with the trail run and the objective for the second part was just to finish. Fortunately, the water level in the creek was quite low (<90cfm, 150-1000cfm is optimal) so there was minimal risk. The downside to low water is lots of bottoming out and occasionally needing to get out of the boat and drag it through a section. Every time I hit a rock I was thinking “glad it’s not my boat.” So the boat section took a while and wasn’t as much fun as it could have been. (The race is normally held in the Spring when sufficient flow is pretty much guaranteed, but Covid.)

For pandemic safety, there were 5 start waves at 10 minute intervals and chip timing was used, so it was tough to tell where you were placewise. I ended up 55th overall with 86 teams and 18 solos competing. I think I was 14th solo.

I recorded a single GPS track (in this entry) but split out the different activities for logging.

10 AM

Other race 1:56 [2] 0.04 mi (48:37 / mi)
shoes: NB Summit KOM

Transition - putting on a PFD and getting in the boat.

Other race 46:00 intensity: (15:00 @2) + (26:00 @3) + (5:00 @4) 2.09 mi (22:00 / mi)

Kayaking portion.

Friday Sep 18, 2020 #

5 PM

Hiking 1:14:58 intensity: (57:09 @0) + (17:24 @1) + (24 @2) + (1 @3) 2.63 mi (28:30 / mi)
ahr:79 max:122 shoes: New Balance 880

Lums Pond SP in northern Delaware. Partly to break up the drive home, more so to avoid being on 95 and 476 during Friday afternoon rush hour, and also to do some loggable activity for the day. Fed the local mosquitos a bit and spotted some birds. About 70F but it actually felt cool with a low dew point and some beeeze. Quite a bit of wind damage from Isaias - many new, large rootstocks, but trails have all been cleared.

Thursday Sep 17, 2020 #

11 AM

Trail Run 43:31 intensity: (22 @0) + (51 @1) + (5:09 @2) + (34:22 @3) + (2:47 @4) 4.05 mi (10:45 / mi)
ahr:132 max:149 shoes: NB Summit KOM

Nature Trail at the condo. Mid 70s, a bit humid.

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