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Attackpoint - performance and training tools for orienteering athletes

Training Log: GlenT

In the last 7 days:

activity # timemileskm+mload
  Orienteering6 6:27:04 20.48(18:54) 32.96(11:45) 49947 /59c79%86.6
  Walking1 22:12 1.05(21:08) 1.69(13:08)0.8
  Trail Run1 16:40 0.91(18:19) 1.47(11:23) 282.3
  Total6 7:05:56 22.44(18:59) 36.11(11:48) 52747 /59c79%89.7
  [1-5]6 6:32:40
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Sunday Feb 23 #

9 AM

Orienteering race 1:58:39 intensity: (2:46 @0) + (29:29 @1) + (32:07 @2) + (49:59 @3) + (3:07 @4) + (1:11 @5) **** 10.04 km (11:49 / km) +155m 10:58 / km
ahr:119 max:171 spiked:11/13c shoes: VJ Falcons 10

Saturday Feb 22 #

12 PM

Orienteering race 1:55:18 intensity: (2:26 @0) + (34:42 @1) + (23:14 @2) + (49:59 @3) + (4:46 @4) + (11 @5) *** 8.55 km (13:30 / km) +284m 11:34 / km
ahr:119 max:160 spiked:13/14c shoes: VJ Falcons 10

Score-O at Needle Vista (in the daylight; there was a night version later on a different part of the map which I skipped). 19 controls and 530 points available - I visited 14 of them for 370 points. Really spectacular area scenery-wise. Quite physical with plenty of climb, lots of rockiness underfoot and the usual desert pokey stuff. But, to make the event truly different, it was raining off and on - and not just sprinkles, off and on moderate rain. So there was flowing water in all the drainages and the ground was soft in many places. Perhaps my biggest accomplishment of the day was to have zero cholla encounters.

And, with rain in the desert comes flash flooding, which delayed the departure of many of us by a couple of hours when a drainage about a mile down the road turned into a river across the road.

Friday Feb 21 #

9 AM

Trail Run 16:40 intensity: (2:46 @0) + (5:56 @1) + (6:30 @2) + (1:28 @3) ** 1.47 km (11:23 / km) +28m 10:24 / km
ahr:106 max:139 shoes: VJ Falcons 10

Walk and jog from parking to where the o-map actually starts. Didn’t see the streamers marking the way and followed the Sarasota Trail, which worked fine once I figured out the right way to go at a trail junction (there was a map of the area trails posted there and I matched it up with trails on the o-map).

Orienteering 1:20:41 intensity: (10:58 @0) + (23:18 @1) + (32:32 @2) + (13:35 @3) + (18 @4) *** 5.91 km (13:40 / km) +59m 13:01 / km
ahr:110 max:147 spiked:9/12c shoes: VJ Falcons 10

Self-timed Score-O on Cat Mountain map in Tucson Mountain Park. There were 14 bags out there, I visited 12 of them, skipping the two easternmost ones. Desert terrain, not steep, so lots of drainages to use for navigation (and also lots of drainages to get confused by). And plenty of pokey things - I had pretty much avoided cholla attacks until today, but had to stop several times today to deal with them. Missed significantly on three controls, twice not reading the contours and drainages correctly and on the other by checking every boulder in the area except the one with the bag (a few were more prominent but it looks like they’re covered by the control circle). Overcast and breezy but still in the upper 60s.

Walking 22:12 intensity: (13:50 @0) + (8:22 @1) 1.69 km (13:08 / km)
ahr:88 max:102 shoes: VJ Falcons 10

Back to parking. Followed the streamers this time.

Thursday Feb 20 #

9 AM

Orienteering 19:33 intensity: (4:37 @1) + (13:24 @2) + (1:32 @3) *** 2.25 km (8:41 / km) +1m 8:39 / km
ahr:115 max:130 shoes: ASICS Gel Venture 6 (#1)

Sprint training on the U of AZ campus - a 2.2k corridor exercise. Nicely designed by Cristina, getting progressively more challenging. I did fine until near the end where there were no building edges shown in the corridor. Doubled back after taking a minute to figure it out.
10 AM

Orienteering 34:56 intensity: (30 @0) + (54 @1) + (9:24 @2) + (18:22 @3) + (5:23 @4) + (23 @5) *** 4.72 km (7:25 / km)
ahr:129 max:167 spiked:14/20c shoes: VJ Falcons 10

Part 2 of Sprint training at U of AZ, a 3.2+k sprint course with points marked only with a pin flag or a piece of orange duct tape. Sloppy early and then a big error on 9 where I misinterpreted the description and went to a lower level than I should have (had there been full-size markers, I probably would have spotted it and not headed to the lower level). Several of the other misses would have been less severe with regular flags. Still lots of fun and good practice. Pretty long for a sprint. Another fine day, sunny and up into the 70s (but cooler while we ran).

Edit: measured straight line course length, based on the scale bar printed on the map and got about 4.0k. The 125m scale bar is 2.5cm, so the map is printed at 1:5000, even though it says 1:4000. Looks like the 3.2k is calculated as if it was 1:4000. Not a big deal, it was training, but it helps explain the 4.7k distance my GPS measured (and the time it took).
12 PM

Orienteering 17:57 intensity: (4:10 @1) + (4:01 @2) + (6:17 @3) + (3:15 @4) + (14 @5) *** 1.5 km (11:59 / km)
ahr:126 max:156 shoes: ASICS Gel Venture 6 (#1)

Picked up 8 controls (5 pin flags, 3 pieces of tape). Controls 13-20, but mostly in reverse order. Easier when you’re walking and you’ve been there before.

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Training Targets

Feb 1–29 (29d)
Strength and Flexibility 5:00:00
actual:3:20:0066%
projected:3:43:0574%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
60mi
actual:50.9mi84%
projected:56.8mi94%
Bike-Trail
+ Bike-Rail Trail
+ Bike-Paved
0mi
Total [3-5]10:00:00
actual:9:08:3091%
projected:10:11:47101%

Jan 1 – Dec 31 (366d)
Strength and Flexibility 80:00:00
actual:10:50:0013%
projected:69:33:4186%
Orienteering 500km1000c
actual:109.2km21%154c15%
projected:701.2km140%989c98%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
1000mi
actual:118.5mi11%
projected:761.2mi76%
Bike-Trail
+ Bike-Rail Trail
+ Bike-Paved
500mi
actual:9.9mi1%
projected:63.8mi12%
Total [3-5]120:00:00
actual:21:52:4218%
projected:140:28:55117%
Field Checking 10:00:00
actual:12:46:31127%
projected:82:01:51820%

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