Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 30 days ending Sep 30, 2009:

activity	#	time	miles		km		+m				load
Orienteering	5	8:36:40	26.13	(19:46)	42.05	(12:17)	925	67 /	86c	77%	260.3
Road Run	7	4:17:04	30.18	(8:31)	48.57	(5:18)					90.3
Trail Run	1	42:17	4.43	(9:33)	7.13	(5:56)					12.7
Total	13	13:36:01	60.74	(13:26)	97.75	(8:21)	925	67 /	86c	77%	363.2

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Wednesday Sep 30, 2009 #

Road Run 34:47 [3] 4.09 mi (8:30 / mi)
shoes: NB878 - #9

Time to get out the cold weather gear! 48F, breezy and overcast (with the sun setting) - Fall is here. Good running weather. 66N to Rider's Mills and back.

More-O at Moreau. Stay tuned....

Monday Sep 28, 2009 #

Road Run 35:56 [3] 4.27 mi (8:25 / mi)
shoes: NB878 - #9

66N, Shaker Museum Rd, back via Hoes and Albany Tpke. 60 but humid because of earlier rain showers.

Saturday Sep 26, 2009 #

Orienteering race 1:55:51 [4] *** 11.1 km (10:26 / km) +330m 9:05 / km
spiked:21/22c shoes: VJ Falcons 3 (yellow)

Extra-Long course at CNYO local event at Gilbert Lake SP. Course was the Long-Difficult (Red) course followed by the Middle-Medium (Orange) course with map exchange. 7.2k/210m/12c then 3.9k/120m/10c. Several long route choice legs on the first map, mostly trail run versus woods run choice. Navigation was straightforward on the second map so it was just a matter of keeping the brain functioning. Woods were junky in places but fine in others - found out afterwards that light green hadn't gotten printed so all the green patches shown were medium while white was either white or light green. It was pretty obvious in the terrain that you wanted to avoid green. Temps were in the low 60's with sun at the start but clouding up by the time I finished. Forerunner measured 14.3km.

Navigation was generally good. Lost about 4 minutes on one leg due to bad compass work leading to a parallel error. Made a bad route choice on another leg which cost a few minutes and involved an unpleasant encounter with briars.

Wednesday Sep 23, 2009 #

Road Run 36:09 [3] 4.12 mi (8:46 / mi)
shoes: NB878 - #9

66N, Shaker Museum Rd and back. Summery - 75F and humid.

Sunday Sep 20, 2009 #

Orienteering race 1:50:29 [4] *** 10.3 km (10:44 / km) +340m 9:12 / km
spiked:11/12c shoes: VJ Falcons 3 (yellow)

Ultra-Long Green-X on Rattlesnake Hill map, Ossian, NY.

UltraLong: Green X - Splits

Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs

Orienteering race 22:05 [5] *** 2.2 km (10:02 / km) +60m 8:50 / km
spiked:12/14c shoes: VJ Falcons 3 (yellow)

Sprint at Mendon Ponds, near Rochester, NY.

Orienteering race 42:43 [5] *** 3.6 km (11:52 / km) +195m 9:20 / km
spiked:12/15c shoes: VJ Falcons 3 (yellow)

Middle Distance at Mendon Ponds.

Sprint: Green - Splits

Middle: Green - Splits

Tuesday Sep 15, 2009 #

Road Run 30:46 [3] 3.61 mi (8:31 / mi)
shoes: NB878 - #9

S on 66, Richmond Rd to Bashford and back. Mid 60's.

Sunday Sep 13, 2009 #

Event: EMPO - local (Nat'l Orienteering Day)

Orienteering 2:10:00 *** 6.5 km (20:00 / km)
shoes: NB 874

Hanging control flags for EMPO local event at Five Rivers (interestingly, there are no rivers on the map, just one good sized stream). Mostly walked except for a moderate jog of about 1km back to the car after finishing hanging the first set of controls. Woods were still wet from rain yesterday and overnight but weather cleared up quite nicely for the event (mostly sunny and about 70). Saw a deer, a garter snake and a few turkeys plus numerous other birds including a kingfisher. Had lots of help picking up controls so only had to get the "GO" control, which was about 100 meters from the finish.

C • Five Rivers 1

Thursday Sep 10, 2009 #

Trail Run 42:17 [3] 4.43 mi (9:33 / mi)
shoes: NB 874

At Hand Hollow Preserve. Parked at Co. Rt. 9 end and ran up and back the trails on the west side plus an extra time around the loop at the bottom. No wildlife sightings - heard some birds but didn't see them. Upper 60's and overcast - nice for running.

Tuesday Sep 8, 2009 #

Road Run intervals 41:24 4.86 mi (8:31 / mi)
shoes: NB878 - #9

Road intervals. 4 x 600m + 2 x 200m with 2:00 recovery (1:00 between the 200's). Splits: 2:27, 2:30, 2:29, 2:35, 0:45, 0:43. Target was 2:30 for the 600's. Faded a bit on the last one, especially with the last 50m uphill. 70 but a bit muggy. 66N and back.

Sunday Sep 6, 2009 #

Event: WCOC Sessions Woods

Orienteering race 1:07:27 [4] *** 6.25 km (10:48 / km)
spiked:11/13c shoes: VJ Falcons 3 (yellow)

Red course at WCOC local event at Session's Woods. Course stayed mostly in the north portion of the map, avoiding the more gnarly areas, so it was quite fast and fun. Had a 6 minute error on a 200m leg but otherwise was pretty clean (<2 minutes of other errors total). Big error was on #4 where I drifted right and tried to make the map match the terrain but didn't relocate fast enough. Finally headed to the trail west of the control and got straightened out. Gorgeous day - low 70's and mostly sunny. Forerunner measured 8.18km.

Orienteering 28:05 [3] *** 2.1 km (13:22 / km)
ahr:8 max:10 10c shoes: VJ Falcons 3 (yellow)

Memory Sprint-O at Sessions Woods. Each control had a snippet of map showing the next leg. Did OK once Rich N stopped me from doing a 180 out of the start. Overran #9 by a bit. Spent 20 - 30 sec reading the map at each control. Neglected to pick up a copy of the control descriptions but the bags were hung fairly high so there were no issues. Forerunner measured 2.70 km.

Memory Sprint - Splits

Red Course - Splits

Thursday Sep 3, 2009 #

Road Run intervals 40:55 4.87 mi (8:24 / mi)
shoes: NB878 - #9

Road Intervals. 6 x 400m with 90 sec recovery. Splits: 1:39, 1:38, 1:35, 1:41, 1:39, 1:34. Low 70's and sunny. 66N and back.

Tuesday Sep 1, 2009 #

Road Run 37:07 [3] 4.36 mi (8:31 / mi)
shoes: NB878 - #9

Nice running weather - mid-60's and dry. S on 66 and back. Legs still a bit sore from the weekend.

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