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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 30 days ending Jun 30, 2021:

activity # timemileskm+mload
  Orienteering5 16:54:39 42.75(23:44) 68.8(14:45) 177381 /101c80%280.9
  Bike-Trail4 5:00:46 31.4(9:35) 50.53(5:57) 47471.1
  Bike-Rail Trail3 2:55:05 27.62(6:20) 44.45(3:56) 1869.3
  Walking3 2:16:18 6.31(21:36) 10.15(13:25)1.0
  Road Run3 1:47:45 10.93(9:51) 17.59(6:08) 4440.7
  Strength and Flexibility2 1:40:0010.0
  Hiking1 1:27:25 2.38(36:44) 3.83(22:49) 771.8
  Trail Run2 1:18:21 7.18(10:55) 11.56(6:47) 4321.8
  Bike-Paved1 1:00:37 11.1(5:28) 17.86(3:24)3.3
  Total23 34:20:56 139.67 224.78 259681 /101c80%439.8
  [1-5]23 28:34:23

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Wednesday Jun 30, 2021 #

3 PM

Bike-Rail Trail 40:50 intensity: (49 @0) + (15:32 @1) + (18:49 @2) + (5:40 @3) 8.57 mi (4:46 / mi) +71m 4:39 / mi
ahr:113 max:138 shoes: Trek Marlin 7

South on the Upper Bucks Rail Trail from Coopersburg to Richland Veterans Park and back. Low 90s, 70+ dew point. Trail is mostly shaded but it was still hot.

Tuesday Jun 29, 2021 #

8 PM

Walking 45:50 intensity: (44:59 @0) + (51 @1) 2.14 mi (21:25 / mi)
ahr:78 max:107 shoes: New Balance 880

Around the neighborhood after sunset. Still in the mid 80s with a 70+ dewpoint.

Sunday Jun 27, 2021 #

Event: Shades of Death Rogaine at Hickory Run
 
9 AM

Orienteering race 6:45:08 intensity: (19 @0) + (33:25 @1) + (2:56:39 @2) + (2:36:27 @3) + (19:01 @4) + (19:17 @5) **** 24.19 km (16:45 / km) +525m 15:07 / km
ahr:125 max:182 spiked:16/22c shoes: Scarpa Spark Trail Shoes

Shades of Death Rogaine, using all four orienteering maps at Hickory Run SP with an excellent course designed by Sam Kolins. 63 controls with point values from 1 to 5 with a total of 179 points available. I did the 7 hour option (also 4 or 10 hrs). A warm day with temps in the 80s, sunny and humid. Three of the maps were 1:10000 and about 10 years old. The other one was the offset printed 1:15000 Hickory Run map made over 30 years ago. Due to Covid protocols, we were sent maps electronically about a week ahead for planning.

Control order: 33-93-92-38-35-36-37-39-88-40-85-59-55-54-46-49-50-43-47-32-91-34. (Last digit gives point value: 1 or 6 = 1 pt, 2 or 7 = 2 pt, ... 5 or 0 = 5 pt, except controls in the 90s which were one point each.) My total was 68 points.

Map with route.

More details later.
C • the 1:15000 map 2

Friday Jun 25, 2021 #

2 PM

Bike-Trail 1:03:20 intensity: (1:14 @0) + (4:36 @1) + (18:52 @2) + (38:38 @3) 7.15 mi (8:51 / mi) +97m 8:30 / mi
ahr:124 max:141 shoes: Trek Marlin 7

Nockamixon SP bike trails. Cold Spot and Hammer in both directions plus two loops of Haycock. Upper 70s, sunny.

Thursday Jun 24, 2021 #

3 PM

Road Run intervals 41:37 intensity: (26 @0) + (22 @1) + (6:02 @2) + (20:45 @3) + (9:02 @4) + (5:00 @5) 4.08 mi (10:12 / mi) +14m 10:06 / mi
ahr:136 max:162 shoes: NB840v4 - Gray

3x400 + 2x200 with lots of recovery in between (mostly so the fast stuff was on relatively flat sections). Mid 70s and sunny, so on the warm side.
1:54, 1:51, 1:59, 0:51, 0:50

Wednesday Jun 23, 2021 #

2 PM

Bike-Trail 1:30:20 intensity: (43 @0) + (7:55 @1) + (44:37 @2) + (37:03 @3) + (2 @4) 9.96 mi (9:04 / mi) +152m 8:40 / mi
ahr:122 max:142 shoes: Trek Marlin 7

Trails at Green Lane Park. Did all three areas on the north side of Knight Rd. (plus the traverses between them, one of which was on the more technical single track along the lake). Some of the easternmost area was new to me. Trails a little muddy in the usual spots from the rain yesterday. Perfect weather - sunny, low 70s with dew point ~50.

Encountered three horses, two (together) from behind so I turned around since passing wasn't going to happen and the other oncoming so I had to stop in the middle of a climb to let 1000lbs of animal go by. Rant - I don't leave bike poop on horse trails so why are they allowed to leave horse poop on bike trails?

Tuesday Jun 22, 2021 #

4 PM

Road Run 31:13 intensity: (21 @0) + (45 @1) + (5:45 @2) + (19:01 @3) + (5:21 @4) 3.31 mi (9:26 / mi) +30m 9:10 / mi
ahr:132 max:148 shoes: NB840v4 - Gray

Neighborhood and Park. Mid 60s and overcast but a little humid.

Sunday Jun 20, 2021 #

10 AM

Hiking 46:45 intensity: (42:07 @0) + (4:38 @1) 2.03 km (23:03 / km) +77m 19:24 / km
ahr:81 max:107 shoes: Scarpa Spark Trail Shoes

Hike to the start, following Greg A who was hanging streamers so we could find our way back - until he ran out, then it was just branches leaned against trees.

Orienteering 1:43:39 intensity: (30 @0) + (23:43 @1) + (1:01:28 @2) + (17:33 @3) + (25 @4) *** 6.5 km (15:56 / km) +133m 14:28 / km
ahr:116 max:144 spiked:16/21c shoes: Scarpa Spark Trail Shoes

Long course on the Nescopeck Map using UsynligO - course and map by Greg A. 5.4k straight line. Most of the course was in an area of glaciated terrain on an otherwise broad, bland hillside. Lots of ferns and blueberry this time of year to make it hard to see your footing. Otherwise visibility was good. Some rockiness underfoot but very few mappable rock features other than stony ground, but none of that was mapped. Many small ponds and marshes, which were useful for navigating. (The mapped terrain is actually on State Game Land adjacent to Nescopeck SP rather than part of the Park.)

Temperature was about 80F, mostly sunny with some humidity (woods were a little wet from overnight rain).

Orienteering was OK after the first control when I stopped short and then spent considerable time getting things figured out. Had several hesitations stopping to verify which features I was looking at and to get back on track. Helped on the last control when I caught up to Janet and Sandy who were looking for the same feature (a 400m leg contouring across the bland hillside to a single contour reentrant, with any catching feature well beyond and no nearby features to attack from).

Thanks to Greg for setting this up and helping get us to and from the start.

Hiking 40:40 intensity: (26:59 @0) + (13:41 @1) *** 1.8 km (22:34 / km)
ahr:87 max:103 shoes: Scarpa Spark Trail Shoes

Hike back to parking from the finish with Janet and Sandy. With three sets of eyes we were able to spot many of the markers placed on the way up.

Saturday Jun 19, 2021 #

Event: EMPO Thacher Park (UsynligO)
 

Friday Jun 18, 2021 #

2 PM

Bike-Rail Trail 1:04:49 intensity: (57:16 @0) + (7:33 @1) 8.54 mi (7:35 / mi) +13m 7:33 / mi
ahr:77 max:109 shoes: Trek Marlin 7

Cape Henlopen SP. Parked at the lot near Herring's Point, headed south past Gordons Pond then back north to Fort Miles overlook and back to the car. Mostly on gravel or paved surface. Low 80s and sunny but not humid so quite comfortable.
7 PM

Walking 50:25 intensity: (45:40 @0) + (4:31 @1) + (14 @2) 1.95 mi (25:51 / mi)
ahr:74 max:113 shoes: New Balance 880

After dnner walk about.

Thursday Jun 17, 2021 #

1 PM

Trail Run 40:17 intensity: (27 @0) + (1:04 @1) + (12:28 @2) + (26:10 @3) + (8 @4) 3.91 mi (10:18 / mi)
ahr:126 max:142 shoes: NB Summit KOM

Nature Trail from the condo plus a little other stuff. Low 70s, low humidity - quite nice.

Tuesday Jun 15, 2021 #

4 PM

Bike-Paved 1:00:37 intensity: (32:16 @0) + (24:15 @1) + (3:53 @2) + (13 @3) 11.1 mi (5:28 / mi)
ahr:90 max:126 shoes: Trek Marlin 7

Roads and paved trails around the condo complex. Upper 70s, not humid.

Sunday Jun 13, 2021 #

Event: DVOA Core Creek Park
 
11 AM

Orienteering race 55:13 intensity: (15 @0) + (45 @1) + (2:17 @2) + (29:57 @3) + (18:53 @4) + (3:06 @5) *** 7.05 km (7:50 / km) +30m 7:40 / km
ahr:139 max:171 spiked:21/23c shoes: Scarpa Spark Trail Shoes

Green course at Core Creek Park. 5.6k, less than the 100m of climb stated in the descriptions. Mostly cloudy, low 70s. Very open park with most of the running on mowed grass or on trails. Good course by Sam and Lena - very sprint-like, with route choices on many of the legs. Woods were generally thick and best avoided (particularly since the vegetation detail is so overmapped that it's unreadable at speed).

Orienteering went pretty well except for one massive error when I shortcut through some woods, got pushed so I came out on the wrong trail and spent about four minutes to get it figured out. A smaller error on #4 when I stopped short and then turned the wrong way to look for the bag. Otherwise lots of hard running (interspersed with some hard walking).

Thanks to Sam, Lena and the rest of the DVOA folks who made it happen.

Note: Forgot my HR chest strap so readings are just from the wrist sensor - the distribution time in level looks reasonable, so no adjustments.

Green - Splits

Saturday Jun 12, 2021 #

Event: Westmoreland 3 for 1
 
11 AM

Orienteering 1:42:27 intensity: (3:12 @1) + (21:39 @2) + (55:38 @3) + (21:58 @4) *** 8.16 km (12:33 / km) +319m 10:30 / km
ahr:132 max:152 spiked:12/16c shoes: VJ Falcons 10

Red course at Westmoreland. Nice course by Ksenyia and Nadia. 6.2k with lots of climb. About 70 and overcast so pretty good running weather (but somewhat humid).

I struggled a bit to read the map (printed at 1:10000). Lots of mapped black detail made it hard to interpret the contours. Had to stand still to see features clearly. A couple of trails were less distinct in the terrain than mapped and vegetated areas were sometimes larger than mmapped.

Lost significant time on four controls: overshot 3 and then headed the wrong way along the cliff line looking for it; extra vegetation at 5 sent me offline even though I had a solid attack point; sub-optimum route choice to 6 and then checked out the (much more prominent) set of double boulders first; misread features coming out of 9 and took a while to figure things out. Lost 10-12 minutes total.

Got to chat with Phil, Steve, the Muffattis, and most of the HVO regulars - a step back towards normal. Thanks to the HVO crew and the folks at Westmoreland for making the event happen.

Red - Splits

Friday Jun 11, 2021 #

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

Thursday Jun 10, 2021 #

8 PM

Walking 40:03 intensity: (35:36 @0) + (4:27 @1) 2.22 mi (18:02 / mi)
ahr:82 max:105 shoes: New Balance 880

Neighborhood after dinner.

Wednesday Jun 9, 2021 #

3 PM

Bike-Trail 1:09:32 intensity: (48 @0) + (10:38 @1) + (30:05 @2) + (28:01 @3) 6.59 mi (10:33 / mi) +68m 10:13 / mi
ahr:120 max:140 shoes: Trek Marlin 7

Jordan Parkway trails. Mid 80s and humid. Rocks and roots were wet and a little slippery so was a bit extra cautious. Legs still feeling Sunday's activity.

Tuesday Jun 8, 2021 #

12 PM

Bike-Rail Trail 1:09:26 intensity: (54:41 @0) + (14:36 @1) + (9 @2) 10.51 mi (6:36 / mi) +103m 6:25 / mi
ahr:82 max:113 shoes: Trek Marlin 7

D & L Trail from where 145 crosses the Lehigh (Cove Rd. parking) to Slatington and back. "It's not going to thunderstorm". Details in Janet's log.

Monday Jun 7, 2021 #

Note
(rest day)

Sunday Jun 6, 2021 #

10 AM

Orienteering 5:48:12 intensity: (2:54:06 @2) + (2:54:06 @3) *** 22.9 km (15:12 / km) +766m 13:02 / km
ahr:117 max:150 spiked:16/19c shoes: VJ Falcons 10

6 hour Raccoongaine at Raccoon Creek SP in western Pennsylvania. It was warm with temperature in the 80s but I was in woods much of the time and had lots of water so it wasn't bad. Woods were pretty thick and visibility often reduced so off-trail travel was slow. The event was originally planned for March (2020, I think - but Covid) when the woods would have been much more open. The organizers dropped 5 controls from their original plan because they were in thick stuff and they couldn't find the streamers marking the locations.

My race went fairly well. Two of the three controls where I lost time were in thick vegetation and I spent about 10 and 20 minutes very close but not seeing the bag (my GPS track shows me passing within about 20m of one control twice before I finally re-attacked and found it). The third time loss (~5 min) was just being brain dead near the end and gave me a bonus tour of a multiflora rose patch. There was one control where I found the streamers but not the bag and punch which were hung further up the spur - was given credit for the control.

I visited 19 controls (of 44 available) and scored 520 points (of 1230 available). Second in Men Veteran category because apparently Joe Brautigam is an old man. 9th overall.

Thanks to the folks at WPOC for making this happen, especially ringleaders Jim Wolfe and Alexis Rzewski.

Results Including links to Splits, Route Gadget and Photos.

Saturday Jun 5, 2021 #

Event: Raccoongaine Rogaining Festival
 

Friday Jun 4, 2021 #

11 AM

Road Run intervals 34:55 intensity: (14 @0) + (35 @1) + (6:12 @2) + (17:50 @3) + (9:31 @4) + (33 @5) 3.54 mi (9:52 / mi)
ahr:134 max:154 shoes: NB840v4 - Gray

5 x 300m with 1:00 recovery. Mid 70s, overcast and humid.

Thursday Jun 3, 2021 #

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

Wednesday Jun 2, 2021 #

3 PM

Trail Run 38:04 intensity: (22 @0) + (1:20 @1) + (5:53 @2) + (27:43 @3) + (2:46 @4) 3.27 mi (11:38 / mi) +43m 11:11 / mi
ahr:130 max:144 shoes: NB Summit KOM

Little Lehigh Parkway, parking at the covered bridge. Out on the bike trails above the Police Academy, back on the gravel path along the creek. 6 deer, 1 fox, some birds.

Tuesday Jun 1, 2021 #

2 PM

Bike-Trail 1:17:34 intensity: (31 @0) + (5:06 @1) + (34:04 @2) + (37:02 @3) + (51 @4) 7.7 mi (10:04 / mi) +157m 9:28 / mi
ahr:123 max:146 shoes: Trek Marlin 7

West End Regional Park. Low 70s, mostly cloudy.

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