Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 30 days ending Jun 30, 2015:

activity	#	time	miles		km		+m				load
Field Checking	6	12:06:40	25.08	(28:58)	40.37	(18:00)	1023	32 /	37c	86%	120.4
Strength and Flexibility	9	7:30:00									90.0
Orienteering	7	7:03:23	25.86	(16:22)	41.62	(10:10)	1453	86 /	102c	84%	178.0
Hiking	3	4:40:00	7.83	(35:46)	12.6	(22:13)	50				28.0
Swimming	7	2:56:30									49.6
Trail Run	1	29:09	2.18	(13:24)	3.5	(8:19)	43				5.1
Walking	1	28:00	1.8	(15:33)	2.9	(9:40)					2.8
Stationary Bike	1	12:00									3.0
Total	25	35:25:42	62.75		100.99		2569	118 /	139c	84%	476.8

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Tuesday Jun 30, 2015 #

Hiking 2:00:00 [1] 5.0 km (24:00 / km)

At City of Rocks National Preserve (in south central Idaho, just a few miles north of the Utah border). Interesting granite formations and a bit of history since one of the major emigrant trails passed through here.

Monday Jun 29, 2015 #

Hiking 2:00:00 [1] 5.0 km (24:00 / km)

Hiking around at Craters of the Moon National Monument exploring lava tube caves. Mid 90s in the lava fields, 30-40 degrees cooler in the caves. Spent some time watching mountain bluebirds and violet green swallows gathering food and bringing it back to their nests in the rock to feed the younguns.

Sunday Jun 28, 2015 #

11 AM

Orienteering race 52:41 [4] ***** 3.96 km (13:18 / km) +137m 11:20 / km
spiked:15/17c shoes: VJ Falcons 5

Middle distance course on Gold Rush Hills near Idaho City, ID. Intricate contour detail in an area which had been hydromined for gold. Had a decent run going until control 14 where I stopped 10-20 meters short of the control and then spent another 4 minutes looking for it (which included two unnecessary crossings of a very steep reentrant). Also a small bobble on 11 for about a 1 min loss but otherwise found them all OK (erring on the side of caution and precision rather than speed). A very good course, although a little on the long side for a middle. SL 3.0km, 150m advertised climb. 6th overall on Green, 3rd M60.

Green-middle - Splits

Saturday Jun 27, 2015 #

11 AM

Orienteering race 1:57:31 [3] *** 10.94 km (10:45 / km) +546m 8:36 / km
spiked:13/16c shoes: VJ Falcons 5

Ultra-long Green at CTOC Gold Rush A-meet. Mass start at 9:00 (actually ~9:10) while it was still in the 60s but temperatures rose into to 80s by the time I was done, and was predicted to get to 100 later in the day. Courses had been shortened in anticipation of the high temperatures, which for Green probably moved it into the right length/time range. Course was very good (which is impressive if they were redesigned at the last minute) although the climb was brutal (advertised as 480m on an 8.86km course).

A pretty good run, flip flopping with Sverre Froyen most of the way (race was a mass start). Group bobble on the first control as many of us turned the wrong way when we got to the spur the control was on. I did well on the route choice and execution on the long leg (5-6, about 2km). Lost a minute or so on 8-9 getting hung up in thick vegetation. Lost 3 or so minutes on 13 chasing the Brown control nearby. Drifted left on 14 and then led Sverre to the control (he was even further to the left and I figured things out sooner). Then a footrace through the last two short controls to the finish, except that I was out of gas so just let Sverre go and was fine with 3rd in M60.

Ultra-Green - Splits

Friday Jun 26, 2015 #

Event: 2015 Gold Rush - USA Ultra-long & Western States Championships

1 PM

Orienteering race 18:45 *** 2.96 km (6:20 / km) +2m 6:18 / km
spiked:13/16c shoes: NB 1210 "Leadville"

Sprint at CTOC Gold Rush A-meet at Veterans Memorial Park in Boise. Very warm - sunny and in the 90s. A few small misses early then pretty clean. 3rd M60.

Gr-Br-Or-sprint - Splits

Tuesday Jun 23, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

Swimming 25:30

1400yds. total. 100 warm-up, 1100 (1km) in 19:30, 200 easy stuff.

Monday Jun 22, 2015 #

Strength and Flexibility (Yoga/Pilates) 50:00 [2]

More pushups and planks that the other Pilates class. More sweating too.

Sunday Jun 21, 2015 #

Event: WCOC Ratlum Mountain

2 PM

Orienteering race 17:53 ** 2.26 km (7:55 / km) +36m 7:20 / km
ahr:147 max:160 spiked:8/10c

Sprint B at Ratlum Mountain. Course was lots of trail running with most controls just off the trails. Overran #6 and lost 90 sec looping around through the woods looking for it. Poor execution on #10 (off-line cutting up through the woods to the larger trail) probably cost 20-30sec. Otherwise a fun and fast run. Started off conservatively to test the knee which held up made occasionally made its presence known.

Thanks to Rhonda and Charlie for once again hosting a fun event with great food and socializing afterwards.

Orienteering race 17:47 *** 1.83 km (9:45 / km) +68m 8:13 / km
ahr:153 max:163 spiked:11/12c

Sprint A. Somewhat more technical than Sprint B with more woods running. Started in a mass start with Jeff and JJ, but staggered by about 20-30 seconds (JJ, me, then Jeff). Saw JJ off and on until about #10. Jeff caught up at #5, passed me on the uphill to #9 but then headed off to explore a different area than where #9 was. My only significant error was on #10 where I drifted right and had to circle back around to the control when I hit the hill (~30 sec lost). Another fun sprint.

Sprint A - Splits

Sprint B - Splits

Friday Jun 19, 2015 #

12 PM

Field Checking 1:00:00 [1] 5.41 km (11:05 / km) +140m 9:49 / km
shoes: VJ Falcons 6

Vettering at Pineridge. Finishing up stuff on the south side of the road. Actual time 2:36.

3 PM

Trail Run 11:10 1.46 km (7:39 / km) +43m 6:40 / km
ahr:125 max:138 shoes: VJ Falcons 4 (yellow)

Parking lot to the tentative Day 2 start. Paved road, gravel road and trail.

Orienteering race 15:53 *** 1.68 km (9:28 / km) +55m 8:08 / km
ahr:143 max:151 spiked:3/3c shoes: VJ Falcons 4 (yellow)

First three controls of Green 2 course at "race" effort to get some data on the speed of the woods.

Orienteering 12:29 1.16 km (10:46 / km)
ahr:126 max:141 shoes: VJ Falcons 4 (yellow)

"Easy" effort back to the beginning of the long leg, using a predominantly trails route. Didn't start watch right away.

Orienteering race 11:47 *** 1.04 km (11:20 / km) +41m 9:28 / km
ahr:146 max:155 spiked:1/1c shoes: VJ Falcons 4 (yellow)

Re-run of long leg at "race" effort using a different route.

Field Checking 52:44 3.37 km (15:38 / km) +47m 14:37 / km
ahr:113 max:152 shoes: VJ Falcons 4 (yellow)

Checking some control sites on the north side of the road, while I was in the area. Did one 3-4 minute "race" effort segment testing an alternate final approach on the leg I had test run.

Trail Run 17:59 2.04 km (8:48 / km)
ahr:108 max:126 shoes: VJ Falcons 4 (yellow)

Back to the car on trails and roads. Mix of walk and jog since I was pretty tired by this point.

Thursday Jun 18, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

Bands.

Swimming 32:00

1600yds. 6x200yds. on 4:00 (~3:15). 100yds moderately hard in 1:27 after the 200s and a short break. 300yds total of easy stuff before during and after.

Tuesday Jun 16, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

Stationary Bike 12:00

A test of the knee on the go-nowhere bike. Was OK.

Monday Jun 15, 2015 #

Strength and Flexibility (Yoga/Pilates) 50:00 [2]

Haven't been to this class in several weeks since I wasn't sure my sore knee would like it. So I told the knee to HTFU and went. Was a little limited on a few of the poses but did no additional damage. Humid in the room so lots of sweating.

Swimming 12:00 [3]

600yds at easy-moderate pace as a prelude to some hot tub time.

Sunday Jun 14, 2015 #

Event: WCOC Hurd SP

11 AM

Orienteering 1:16:15 *** 7.5 km (10:10 / km) +314m 8:24 / km
ahr:135 max:153 spiked:9/12c shoes: VJ Falcons 5

Red course at WCOC event at Hurd SP. 6.2 km SL.

Red - Splits

Saturday Jun 13, 2015 #

Hiking 40:00 [1] 2.6 km (15:23 / km) +50m 14:02 / km
(injured) shoes: NB 1210 "Leadville"

Walked the course of the Greenbush Y Flag Day 5k Trail Race (actually half the course since the race did two loops). Nice course with plenty of hills and roots (and a few rocks) and only about 10% on pavement. Didn't race since I figured it would be more stress than my knee needed. Would've won M60-69 just by finishing the course. Pleasant day to hang around and watch a race.

Friday Jun 12, 2015 #

11 AM

Field Checking 4:50:00 [2] 12.4 km (23:23 / km) +371m 20:21 / km
shoes: VJ Falcons 6

Took a drive to NH and wandered around in the woods. I'm now ineligible to compete in the NAOC 2016 Middle. Checked out the finish area, spectator control opportunities, possible start areas and general stuff in the woods. Will probably be able to come up with some suitable entertainment. Actual time in the woods about 5 hrs.

AOWN: Ticks and mosquitos. 1 deer tick, 7 dog ticks (4 of them starting to snack on me), and one jillion mosquitos (my count may be off a bit here). Also one baby deer and mama.

Walked around Hanover and the College afterwards. Some things have changed a lot, some very little.

Thursday Jun 11, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

Swimming 27:00

1500yds. 1100yds(=1km+6m) in 19:30. 100yds in 1:28. 300yds easier before, between and after.

Wednesday Jun 10, 2015 #

Walking 28:00 [1] 1.8 mi (15:33 / mi)
shoes: NB878 - #11

Took a walk into "town" to stretch out after spending too much time in front of a computer.

Tuesday Jun 9, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

Big rubber ball, which I don't particularly care for.

Swimming 30:00

1500yds total. 5x200yds on 4:00 (3:15-3:20) 4x50 on 1:00 (0:40-0:45). 100yds easy before between and after.

C • Which .... 2

Monday Jun 8, 2015 #

11 AM

Field Checking 1:00:00 [1] 5.2 km (11:32 / km) +191m 9:44 / km
shoes: VJ Falcons 6

Wandering around at Pineridge hanging streamers on stuff, most of which is on the map. Actual time for this track ~2:50.

2 PM

Field Checking 1:53:56 [1] 3.98 km (28:38 / km) +74m 26:11 / km
shoes: VJ Falcons 6

Additional wandering, using another GPS watch since I knew the battery on the first would only last about 2.5hrs. About 1:50 actual time for this bit. Most of these controls are on the Day 2 W and Y courses.

Saturday Jun 6, 2015 #

Event: HVO Mountain Lakes

11 AM

Orienteering 1:22:22 *** 8.29 km (9:56 / km) +254m 8:37 / km
ahr:140 max:160 spiked:13/15c shoes: VJ Falcons 4 (yellow)

Red course at HVO local event at Mountain Lakes CP (6.5k SL, 225m climb). Nice open woods, quite runnable, accurately but grossly over-mapped using undersized symbols. The map printing wasn't very good so it was difficult to read. Fortunately HVO is working on fixing the map because this is a wonderful area for orienteering.

First time trying to push the pace since West Point. Knee sore at times but held up OK. Felt the results of reduced training (if only there had been a swimming leg...). Orienteered well for 13 of the controls. On #4 I couldn't read what was going on in the circle and thought I was looking for a reentrant facing the othe way. That coupled with a 90 degree error exiting #3 cost 3-4 minutes on the leg. On the way to #10 I spent 6-8 minutes playing in the barberry. I was looking for the (correctly) mapped passage through but missed it on the first try. Then I was sloppy actually finding the control at the end (using #5 as an attack point). 70 minutes was very doable for me on the course. Let Phil have the win today. :-)

A nice day in the woods. Rained earlier in the day so the woods were wet and humidity high. Temps were about 70 and warmed a bit afterwards when the sun came out. No bugs! (except for the large dragonfly hovering around the parking area).

Red - Splits

Thursday Jun 4, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]

Swimming 28:00
(injured)

Total 1400 yds. 400-400-200-100-50-50 with rest up to the start of the next minute (approx times 7:00-7:00-3:20-1:40-0:45-0:45). 100yd each warm up and cool down.

Wednesday Jun 3, 2015 #

10 AM

Field Checking (Vetting) 2:30:00 [2] *** 10.0 km (15:00 / km) +200m 13:38 / km
spiked:32/37c shoes: VJ Falcons 6

Vetting at Pineridge. Out about 6.5 hours. FR died after about 2.5hrs so total distance and climb are estimated (covered ~4km in the time the FR was working - lots of time standing still or moving slowly checking things). Great weather, sunny and upper 60's. Lots of mosquitoes.

AOWN for today - a porcupine.

Tuesday Jun 2, 2015 #

Strength and Flexibility (Pilates) 50:00 [2]
(injured)

Swimming 22:00

Knee improving but still not ready for running (unless orienteering is involved). 1200yds total. 200w/u 100-200-300-200-100 with ~1min+/- between. 1:33, 3:23, 5:10, 3:22, 1:33 (approximately), 100yd coolfown. Had to wait for a lane so spent 5-10 min in the hot tub before.

C • knee 3

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