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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 30 days ending Sep 30, 2011:

activity # timemileskm+mload
  Orienteering4 12:13:14 30.24(24:15) 48.66(15:04) 141029 /57c50%178.7
  Field Checking2 5:52:05 9.11(38:40) 14.66(24:01) 37647.2
  Road Run8 5:07:48 34.65(8:53) 55.76(5:31) 55886.8
  Trail Run2 47:23 5.32(8:54) 8.56(5:32) 7230.9
  Total16 24:00:30 79.31(18:10) 127.64(11:17) 241629 /57c50%343.6

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Friday Sep 30, 2011 #

6 PM

Road Run 32:20 intensity: (1:36 @1) + (12:47 @2) + (17:41 @3) + (16 @4) 3.57 mi (9:04 / mi) +36m 8:47 / mi
ahr:128 max:145 shoes: NB878 - #10

Runnin'. Nice sunset.

Wednesday Sep 28, 2011 #

6 PM

Road Run 38:01 intensity: (1:58 @1) + (13:00 @2) + (17:37 @3) + (5:26 @4) 4.38 mi (8:41 / mi) +95m 8:08 / mi
ahr:131 max:151 shoes: NB878 - #10

Just runnin'. 66N, Albany Tpke and back.

Sunday Sep 25, 2011 #

1 PM

Field Checking 4:52:05 intensity: (3:52:05 @1) + (1:00:00 @2) *** 11.66 km (25:04 / km) +376m 21:35 / km
shoes: NB 874

Wandering around Moreau looking for places to put Billygoat controls. Found some. Humid, buggy (mosquitos) and wet underfoot.

Saturday Sep 24, 2011 #

8 AM

Trail Run race 25:19 intensity: (5 @2) + (12 @3) + (14 @4) + (24:48 @5) 3.06 mi (8:16 / mi) +61m 7:47 / mi
ahr:163 max:168 shoes: NB 573 Trail Shoes

5k trail race at Greenport Conservation Area, sponsored by Columbia Land Conservancy as a fundraiser. Starting and finishing at Greenport Town Park but mostly on trails in the conservation area. Wet and muddy trails on a warm and humid day. The mud wasn't deep but did slow things down a bit. One short steep hill in the last mile of the course, otherwise pretty tame. Finished 7th in a rather small field (~20).

Trail Run warm up/down 10:04 intensity: (18 @1) + (45 @2) + (7:00 @3) + (2:01 @4) 1.01 mi (9:55 / mi) +11m 9:36 / mi
ahr:137 max:148 shoes: NB 573 Trail Shoes

Warm up before the race - out to the first intersection and back.

Wednesday Sep 21, 2011 #

6 PM

Road Run 36:36 intensity: (3:08 @1) + (15:16 @2) + (16:59 @3) + (1:13 @4) 4.17 mi (8:47 / mi) +58m 8:25 / mi
ahr:128 max:148 shoes: NB878 - #10

Just runnin'. Checked out the culvert replacement project on Albany Tpke which may have been hastened by Irene. 70ish.

Sunday Sep 18, 2011 #

Event: NAOC 2012 Training Event (DVOA local event)
 
11 AM

Orienteering race 1:48:48 intensity: (3:04 @1) + (24:47 @2) + (56:42 @3) + (22:09 @4) + (2:06 @5) *** 10.49 km (10:22 / km) +332m 8:57 / km
ahr:135 max:159 spiked:8/15c shoes: Black Jalas

DVOA event - NAOC "Preview". Red course on Stuckey Pond map. Not my best performance. Got to practice relocation, running in thicker vegetation, and replacing a contact in the middle of the woods with no mirror. Straight line distance 7.5km, listed climb 260m. Perfect weather - 60's and sunny.
C • Route Gadget link 1

Red - Splits

Saturday Sep 17, 2011 #

Event: EMPO - Kinns Road
 
8 AM

Orienteering 1:30:00 [1] ** 5.0 km (18:00 / km)
shoes: Icebug SISU olx

Hanging bags at Kinns Road for local meet. Low 40's - brrr.
2 PM

Trail Run 12:00 [3] ** 2.0 km (6:00 / km)
shoes: Icebug SISU olx

Running out and back to pick up two yellow course controls (after the person who was "just enjoying the woods" returned after 2+ hours on yellow).

Thursday Sep 15, 2011 #

6 PM

Road Run intervals 39:58 intensity: (3:07 @1) + (15:24 @2) + (11:07 @3) + (5:24 @4) + (4:56 @5) 4.51 mi (8:52 / mi) +52m 8:34 / mi
ahr:133 max:165 shoes: NB878 - #10

Road intervals. 6 x 400m with 90 sec recovery. 141, 140, 140, 138, 137, 139. Major change in the weather: 50F and clearing after rain earlier in the day - a touch of Fall.

Tuesday Sep 13, 2011 #

6 PM

Road Run 37:51 intensity: (2:12 @1) + (23:42 @2) + (10:45 @3) + (1:12 @4) 4.17 mi (9:05 / mi) +93m 8:29 / mi
ahr:125 max:148 shoes: NB878 - #10

Around the block to the south. Mid 70's with a breeze.

Saturday Sep 10, 2011 #

Event: Laurentian Rogaine
 
10 AM

Orienteering race 7:48:43 [2] *** 25.71 km (18:14 / km) +968m 15:21 / km
18c shoes: NB 573 Trail Shoes

Laurentian Rogaine north of Montreal with Janet. An eight hour event. We got 385 out of 700 possible points (overall winners got 665) visiting 18 of 35 controls. 24th of 72 teams, first veterans (of 2 teams), 5th masters. Perfect weather - sunny and 60's. Woods thick much of the time but plenty of well-mapped trails to use. Great map and course by Francis F.

Friday Sep 9, 2011 #

Field Checking 1:00:00 [2] *** 3.0 km (20:00 / km)
shoes: Icebug SISU olx

Checking at Kinns Road to see what damage Irene might have done. Minimal damage: maybe one big tree down, a bit of erosion on some trails. Placed a few posts at control sites which don't have a convenient tree nearby and hung a few streamers (to speed things up when hanging bags).

Wednesday Sep 7, 2011 #

6 PM

Road Run 40:40 intensity: (2:29 @1) + (14:36 @2) + (13:40 @3) + (8:15 @4) + (1:40 @5) 4.59 mi (8:51 / mi) +53m 8:33 / mi
ahr:133 max:162 shoes: NB878 - #10

Road intervals. 4 x 400 with 90 sec recovery + 4 x 200 with 60 sec recovery. 144, 138, 137, 139, 48, 47, 46, 46. 62F, humid but not raining. Lots of water in the Kinderhook Creek.

Monday Sep 5, 2011 #

5 PM

Road Run 41:08 intensity: (1:09 @1) + (24:29 @2) + (13:19 @3) + (2:11 @4) 4.6 mi (8:57 / mi) +106m 8:21 / mi
ahr:127 max:149 shoes: NB878 - #10

A run in the rain. 70F with off and on rain but quite pleasant. Around the block to the south (66S, Richmond, Bashford, 32E, plus a bit more).

Sunday Sep 4, 2011 #

Event: WCOC - Sessions Woods
 
11 AM

Orienteering race 1:05:43 intensity: (26 @1) + (8 @2) + (13:00 @3) + (43:05 @4) + (9:04 @5) *** 7.46 km (8:49 / km) +110m 8:12 / km
ahr:148 max:162 spiked:21/24c shoes: Black Jalas

Red course at Sessions Woods. Nice course set by George involving trail runs (or not) followed by 2 or 3 short control picks and then another longish leg with a trail option to more control picks. Lots of fun.

Missed on two controls by not coming off the trail cleanly enough (4 and 7) and then missed on 19 where either I or the map was flaky. Lost 10 - 15 seconds on several of the short legs just being off-line (not taking the time to check the compass closely enough). Took non-trail routes to 11 and 14 and a less than optimal route to 22 (through too much laurel). The road to 11 would've been faster but I think through the woods to 14 was at least as fast as the trail (for me). Probably 6 - 7 minutes of errors.

Warm and muggy, which is less than ideal conditions for me. Heart rate was higher than where it normally is for orienteering and I felt I was walking more than usual. Weight is up a few pounds after two weeks of travel and eating out most of the time.
C • Flakey? 3

Red - Splits

Friday Sep 2, 2011 #

12 PM

Road Run 41:14 intensity: (2:37 @1) + (20:37 @2) + (15:48 @3) + (2:12 @4) 4.67 mi (8:50 / mi) +65m 8:28 / mi
ahr:127 max:146 shoes: NB878 - #10

In New Holland. First road run in quite some time. Felt pretty good but kept the pace easy most of the time. Overcast and 80F but didin't feel hot.

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