Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 30 days ending Apr 30, 2011:

activity	#	time	miles		km		+m				load
Orienteering	7	8:34:29	35.24	(14:36)	56.71	(9:04)	1739	84 /	105c	80%	225.3
Trail Run	7	2:53:22	17.23	(10:04)	27.72	(6:15)	464				49.7
Road Run	4	2:44:32	19.17	(8:35)	30.85	(5:20)	269				70.8
Walking	1	1:09:17	2.38	(29:07)	3.83	(18:05)	68				6.9
Erging	3	46:30									14.0
Treadmill	1	22:00	2.5	(8:48)	4.02	(5:28)					6.6
Total	20	16:30:10	76.52		123.14		2540	84 /	105c	80%	373.3
[1-5]	20	16:15:08

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Saturday Apr 30, 2011 #

Event: West Point A-meet

8 AM

Trail Run warm up/down 14:49 1.79 km (8:17 / km) +77m 6:49 / km
ahr:95 max:129 shoes: Black Jalas

Jog, walk, climb to the start.

Orienteering race 35:04 *** 3.77 km (9:18 / km) +141m 7:50 / km
ahr:150 max:161 spiked:15/15c shoes: Black Jalas

Green X Middle distance at West Point on Round Pond map. Very good race. I wish they all went like this. Only time loss was a deviation from the line between 7 and 8. Kept in good contact, and read features in the terrain well. Got lucky a few times too (people near controls to confirm I was heading to the correct boulder). First on Green X. Temp in the 50's.

1 PM

Trail Run warm up/down 2:57 0.4 km (7:27 / km) +18m 6:04 / km
ahr:118 max:131 shoes: Black Jalas

To the Sprint start.

Orienteering race 29:43 *** 3.07 km (9:40 / km) +94m 8:23 / km
ahr:152 max:162 spiked:13/18c shoes: Black Jalas

R/B Sprint at West Point A-meet on Round Pond map. Mostly a woods race, more Middle distance than sprint most of the time. Going too fast, not reading the map carefully (or at all at times). Should've been about 7 minutes faster.

Middle Green X - Splits

Sprint R/B - Splits

Wednesday Apr 27, 2011 #

6 PM

Road Run 36:07 4.11 mi (8:47 / mi) +77m 8:18 / mi
ahr:127 max:151 shoes: NB878 - #10

Ultimate Bricker intervals (thought about doing intervals but then didn't do any). :-) Just did a road run instead since it was hot and muggy (relative to the weather of the last 6 months or so). 66N, Shaker Museum Rd, Howes to Pitts then retraced the route back. Mid 70's.

Tuesday Apr 26, 2011 #

5 PM

Trail Run 37:07 ** 3.44 mi (10:48 / mi) +172m 9:21 / mi
ahr:128 max:147 shoes: NB 874

Trails at Pittsfield State Forest. Ran most of the Curly's snowshoe race course except for the really big up and really big down hills. Ran some additional trails to the west of the main park entrance to get more distance. Had to stop to find the trail a few times in one section (it's blazed, but not heavily used so it's not evident on the ground in places). First day of summer-like weather in quite some time, upper 70's and humid. Black flies were quite active where I parked (near Lulu Brook) but weren't a problem while running. Ran with the map I downloaded from the Berkshire NEMBA website which was quite helpful in keeping track of where I was. There are some trails in the terrain which aren't shown on the map, but I think they are supposed to be returning to nature. (PSF finally put some restrictions on ATV's a few years ago and is working closely with the Mt Biking organization to develop this area for non-motorized use. Yeah!)

Sunday Apr 24, 2011 #

2 PM

Walking 1:09:17 [1] 2.38 mi (29:07 / mi) +68m 26:44 / mi

A stroll around the woods at Van Buren Nature Trails to loosen up the legs a bit. 60F with sprinkles.

Saturday Apr 23, 2011 #

Event: WCOC Pond Mountain

10 AM

Orienteering race 2:01:36 *** 13.81 km (8:48 / km) +567m 7:18 / km
ahr:139 max:154 spiked:13/18c shoes: Black Jalas

Blue course at WCOC event at Pond Mountain. Fun long courses set by George and Lyn. Maps printed at 1:15000 and I struggled a bit with reading contour detail around a few of the controls. Lost contact mid-leg three times (on 5, 7 and 10) which cost me some time and then chased the wrong bag a couple of times near the end of the course to give up a few more minutes. Probably could've been 10 minutes faster. The real goal was to spend about 2 hrs orienteering, so I accomplished that. Took the trail along the east side of Pond Mountain for the two legs where going over the top was an option. Weather was fine for orienteering, but a bit rough on the meet workers, 40's and rainy with a breeze. Thanks G and L.

Blue - Splits

Friday Apr 22, 2011 #

4 PM

Trail Run 35:37 3.51 mi (10:09 / mi) +101m 9:19 / mi
ahr:131 max:149 shoes: NB 874

At Pittsfield State Forest. Ran part of the "Turner Trail" Snowshoe Race we did back in January, starting at the race finish and going out and back for about 1.5 mi. Since conditions precluded the use of the Turner Trail for snowshoeing, the race and today's run were actually on some twisty mountain bike trails. Trail has some ups and downs but no big hills and is fairly smooth (but more rocks and root than Schodack Island). Low 50's, partly cloudy. No snow except the remnant piles from plowing one of the parking lots.

Thursday Apr 21, 2011 #

Erging 15:00 [3]

Rowing. 1000m splits: 4:15, 4:12, 4:16. 8:27 for first 2000m. Did about 3.5k total.

Wednesday Apr 20, 2011 #

6 PM

Road Run intervals 45:25 5.29 mi (8:35 / mi) +62m 8:17 / mi
ahr:136 max:160 shoes: NB878 - #10

Some speed stuff on the roads. 8 x 400m with 90 sec recovery. Last two were a bit of a struggle. Splits - 1:40, 1:39, 1:37, 1:40, 1:38, 1:41, 1:41, 1:41. Forecast was for possible thunderstorms. Actual was mid-50's with sun (after a mostly overcast day). Sure glad I didn't opt for the treadmill.

Sunday Apr 17, 2011 #

Event: WCOC Paugussett State Park

10 AM

Orienteering race 1:17:03 *** 8.82 km (8:44 / km) +282m 7:32 / km
ahr:142 max:155 spiked:8/10c shoes: Black Jalas

Red course at WCOC local event on Paugussett map. Legs tired from racing yesterday so focused on navigating rather than running hard. Off a bit on 2 and 8. Hesitated on 5 to be sure which pond I was at. Probably lost 3 or 4 minutes total so a pretty good run. Upper 50's with some sun. 7.3 km straight line distance, not including extra distance for uncrossable lake on way from start and to finish.

Red - Splits

Saturday Apr 16, 2011 #

9 AM

Trail Run race 22:47 3.11 mi (7:19 / mi) +4m 7:17 / mi
ahr:157 max:164 shoes: NB 874

Dodge the Deer Trail Race at Schodack Island State Park. "All natural surface" would be accurate, but this trail is only a smidgen higher on the gnarliness scale than a paved rail trail. Not that I'm complaining since the running was quite nice and I've run in the Park before so knew what to expect. There are no rocks, very few roots and no significant hills (the 4m climb calculated by AP from the FR data is about right). The trail is usually wide enough that "running the tangents" was a consideration. I had a decent race and finished 37 out of 294 overall and was 1 of 16 in the M55-59 category (and got a cookie as a prize). Good racing weather, overcast and about 45F.

C • Yay! 1

Trail Run warm up/down 18:00 [2] 1.8 mi (10:00 / mi)
shoes: NB 874

Warming up - checking out the first and last bits of the course. Afterwards running back along the course to "cheer" for Janet.

Thursday Apr 14, 2011 #

6 PM

Trail Run 32:05 3.26 mi (9:50 / mi) +92m 9:03 / mi
ahr:123 max:147 shoes: NB 874

At Hand Hollow Conservation Area. Easy trail run. Nice day - 60F and partly sunny. The peepers were peeping. Several pairs of Canada geese, acting smug knowing that their loonies are worth more than a dollar.

Wednesday Apr 13, 2011 #

5 PM

Erging 18:00 [3] 0.0 mi
ahr:116 max:141

Rowing. ~4100m. 1000m splits - 4:38, 4:12, 4:10, 4:36

Tuesday Apr 12, 2011 #

6 PM

Road Run intervals 41:55 4.93 mi (8:30 / mi) +64m 8:10 / mi
ahr:134 max:159 shoes: NB878 - #10

Road intervals. Thought 5 x 600m with 90 sec recovery might be fun. So I did that. Splits: 2:32, 2:33, 2:37 (sl. uphillish), 2:31, 2:29. 60F and overcast. Hamstrings tight afterwards.

Sunday Apr 10, 2011 #

Event: HVO Rockhouse Mountain

11 AM

Orienteering race 1:54:11 *** 10.83 km (10:33 / km) +399m 8:54 / km
ahr:145 max:160 spiked:9/13c shoes: Black Jalas

Blue course at HVO event on Rockhouse Mountain map. An exercise in following the white corridors through the green (mountain laurel). Did pretty well, even with the 1:15000 map. A couple of small parallel errors on 3 and 9. Apparently my brain stopped working for the last two controls and I lost a few more minutes on each of those. Satisfied being under 2 hours. Practiced anticipating what I expected to see and also not being distracted by others. Good day for running, 50's and overcast. Straightline distance 9.5km.

Trail Run warm up/down 10:00 [3] 1.2 km (8:20 / km)
shoes: Black Jalas

To start, from finish (which was at the same place as the start).

Blue - Splits

Friday Apr 8, 2011 #

5 PM

Road Run intervals 41:05 4.84 mi (8:29 / mi) +66m 8:08 / mi
ahr:134 max:162 shoes: NB878 - #10

Road Intervals. 400-400-800-400-400-200 with 90sec recovery time (150sec after the 800). Target was 7:00min/mile pace but was a bit faster. Splits: 1:40, 1:41, 3:35, 1:37, 1:39, 43. Been a while since I ran hard on a road. Overcast and 50.

Tuesday Apr 5, 2011 #

Erging 13:30 [3]

~3000m. 8:42 for first 2000m, then rowed easy for another 1000m.

5 PM

Treadmill 22:00 [3] 2.5 mi (8:48 / mi)
ahr:122 max:146 shoes: NB878 - #10

Every time I looked outside today it was snowing(!). Too warm for it to accumulate but enough of a deterrent to keep me inside. Rowed after running.

Sunday Apr 3, 2011 #

10 AM

Orienteering race 47:55 *** 5.89 km (8:08 / km) +96m 7:31 / km
ahr:147 max:163 spiked:13/15c shoes: Black Jalas

Flying Pig - Green middle distance at Hueston Woods. Meh. More later.

Sunday Green - Splits

Saturday Apr 2, 2011 #

11 AM

Orienteering race 1:28:57 *** 10.52 km (8:28 / km) +160m 7:52 / km
ahr:148 max:165 spiked:13/16c shoes: Black Jalas

Green Ultralong - Flying Pig. 2nd M55 (BP ~7min faster). 3rd on Green (8 sec behind tp). FR download later.

Saturday UL Green - Splits

Friday Apr 1, 2011 #

Event: OCIN Flying Pig XV & US ULtralong Champs

Note

Looks like we're not going to make it for Pig Day 1. Early morning flight canceled so won't get in to Dayton until almost 6pm. Boo.

C • Bummer 1

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