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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 30 days ending Jun 30, 2017:

activity # timemileskm+mload
  Orienteering8 7:41:46 30.93(14:56) 49.78(9:17) 67697 /126c76%219.3
  Hiking3 6:13:21 12.4(30:07) 19.96(18:43) 64330.9
  Walking5 5:25:40 10.48(31:04) 16.87(19:19) 17033.9
  Trail Run2 2:26:05 11.97(12:12) 19.26(7:35) 38150.6
  Road Run3 1:34:14 9.37(10:03) 15.08(6:15) 18835.1
  Strength and Flexibility1 50:005.0
  Total21 24:11:06 75.15 120.94 205897 /126c76%374.7
  [1-5]20 16:42:42

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Wednesday Jun 28, 2017 #

Event: DVOA Ridley Creek State Park
 

Tuesday Jun 27, 2017 #

3 PM

Hiking 1:54:03 intensity: (59:58 @0) + (25:13 @1) + (4:42 @2) + (13:30 @3) + (9:32 @4) + (1:08 @5) 3.11 mi (36:40 / mi) +200m 30:34 / mi
ahr:97 max:158

In the Columbia River Gorge. Horsetail Falls, Ponytail Falls, Upper Oneonta Falls. AP climb calculation gave 488m so I adjusted it to something closer to reality.

Hiking 50:40 intensity: (35:55 @0) + (7:28 @1) + (1:43 @2) + (2:43 @3) + (2:47 @4) + (4 @5) 1.31 mi (38:41 / mi) +145m 28:46 / mi
ahr:86 max:153

Columbia River Gorge. Bridalveil Falls plus a loop out to overlooks of the river.

Sunday Jun 25, 2017 #

10 AM

Orienteering race 39:21 intensity: (30 @0) + (6 @1) + (11 @2) + (11:02 @3) + (26:42 @4) + (50 @5) **** 3.49 km (11:16 / km) +78m 10:09 / km
ahr:143 max:165 spiked:11/13c shoes: Falcons 7

C • Strange results 2

Green Middle - Splits

Saturday Jun 24, 2017 #

11 AM

Orienteering race 1:31:34 intensity: (40 @1) + (4:33 @2) + (1:12:58 @3) + (13:23 @4) **** 8.5 km (10:47 / km) +115m 10:06 / km
ahr:135 max:152 spiked:13/16c shoes: Falcons 7

3 PM

Hiking 1:04:14 intensity: (37:53 @0) + (23:48 @1) + (2:33 @2) 2.35 mi (27:20 / mi) +148m 22:52 / mi
ahr:90 max:119

Hike from the cabin in Stanley to Goat Creek Meadow and back. Nice view of the mountains from the meadow.

Green long - Splits

Friday Jun 23, 2017 #

Event: 2017 Gold Rush Meet and USA SML Championships
 
10 AM

Orienteering race 19:19 intensity: (15 @1) + (20 @2) + (26 @3) + (13:24 @4) + (4:54 @5) *** 3.44 km (5:37 / km)
ahr:149 max:162 spiked:14/15c shoes: NB 1210 "Leadville"

Sprint Champs on Boise State Campus. Flat campus sprint. 2.7km straight line with 10m climb. Not very complex, so quite fast. Had trouble finding #1 on the map so probably lost a few seconds there. Lost maybe 10-15 seconds on 13 - confused (again) by the tennis courts and ended up standing next to the control but facing away from it. Second M60 (Rick B had a huge mistake on the last control and I ended up 1 sec faster for total time), 17/55 overall on Green/Orange. Soupbone won, ahead by 48 sec, which I wouldn't have made up even with a perfect run. Sunny, dry and in the 60s while running.

Green-Orange sprint - Splits

Wednesday Jun 21, 2017 #

3 PM

Walking 28:09 intensity: (21:58 @0) + (1:59 @1) + (2:47 @2) + (2 @3) + (1:22 @4) + (1 @5) 0.67 mi (41:50 / mi) +8m 40:17 / mi
ahr:79 max:160

Walking 51:00 [0] 1.32 mi (38:36 / mi) +56m 34:08 / mi
ahr:67 max:89

Walking 35:06 intensity: (12:58 @0) + (1:11 @1) + (1:42 @2) + (5:47 @3) + (10:54 @4) + (2:34 @5) 1.2 mi (29:22 / mi) +32m 27:05 / mi
ahr:114 max:156

Tuesday Jun 20, 2017 #

9 AM

Walking warm up/down 8:39 intensity: (16 @0) + (3:06 @1) + (4:30 @2) + (47 @3) 1.05 km (8:16 / km) +20m 7:33 / km
ahr:112 max:127 shoes: Falcons 7

Alternating jogging and walking to the start.

Orienteering race 1:52:19 intensity: (39 @1) + (22:19 @2) + (1:02:25 @3) + (25:12 @4) + (1:44 @5) *** 10.9 km (10:19 / km) +265m 9:12 / km
ahr:133 max:157 spiked:13/16c shoes: Falcons 7

Red course on Riverside Park Camp Seven Mile map. 8.3km, 200m. Vegetation on the map is somewhat outdated, which we were told in the meet notes. Another hot day, upper 70s when I started at about 10am and climbing into the 80s. Dry and a nice breeze which made it tolerable but still draining. Knew that this would be a pretty long day so didn't really push things very much. Lots of walking in very runnable areas, particularly in the second half. Sloppy on the approach to 3, 7 and 14, resulting in multiple minute losses on each as I searched around and/or relocated. Nice course by John Harbuck (except for a couple of brutal climbs). Thanks to the EWOC folks for making these mid-week events happen.

Monday Jun 19, 2017 #

Event: PNWOF Spokane Events
 
2 PM

Orienteering race 22:16 intensity: (13 @0) + (3 @1) + (14 @2) + (3:58 @3) + (13:52 @4) + (3:56 @5) 2.78 km (8:00 / km) +14m 7:48 / km
ahr:146 max:169 spiked:8/10c shoes: Falcons 7

Sprint in Riverside SP near Spokane. A woods sprint using pin punching(!). Some trail running early but the last few controls were primarily in the woods. Big error on #7 - tough to see some mapped rock features due to vegetation - lost at least 2 min (also, the control placement seemed to be further south than mapped). Also lost a little on 9 by not aiming off (there were few features to navigate by on the way but enough to catch you near the control. Did a 180 out of the last control, costing another 10 or so seconds. Quite warm with temps in the 80s.

Sprint1-Advanced - Splits

Sunday Jun 18, 2017 #

Event: CascadeOC Ultimate Orienteer #9: Goat
 

Note

Dinner last night at The Flying Goat, orienteering today - a "Goat", dinner tonight at Iron Goat brewpub. Seems to be a theme here. :-)
9 AM

Orienteering 1:45:02 intensity: (40 @1) + (45 @2) + (33:53 @3) + (54:20 @4) + (15:24 @5) *** 10.93 km (9:37 / km) +135m 9:03 / km
ahr:144 max:162 16c shoes: Falcons 7

Kid Goat on Fishtrap map near Sprague, WA. 10+km but allowed to skip 2 controls. (The full Goat was 16+km.) Was with the lead pack for most of the run (7-8 of us) but never led so had help for most of the controls. The course design seemed to favor skipping two consecutive controls rather than individual ones. I had initially planned to skip 10 and 11 but when the pack (led by Rick B at the time) headed toward 11 I stayed with them (and was a bit unsure of our exact location so figured I better keep others in sight). The 10-11 skip was probably better than a 10-11 skip since the 9 to 12 leg looked to be navigationally challenging. Looking at the map later, skipping 11 and 12 may have been pretty good too. Finished about 6th overall, 3 minutes or so behind Rick and Soupbone. Good weather - in the 60s to start and only rising a little since there was broken cloud cover (and it was dry, except crossing some of the marshes).

Saturday Jun 17, 2017 #

Event: CascadeOC Ultimate Orienteer #8: Middle
 
10 AM

Orienteering race 35:42 intensity: (36 @0) + (17 @1) + (24 @2) + (6:03 @3) + (15:42 @4) + (12:40 @5) 4.52 km (7:54 / km) +1m 7:53 / km
ahr:147 max:171 spiked:9/10c shoes: Falcons 7

Short Advanced course at Moses Lake (WA). 4.0km, 50m climb. Sand dune terrain, mostly open. Water level was low so marshes were dry. Lots of grass seeds poking my ankles and sticking in the socks. Good run. Hesitated a little on #8 (distracted by Rick B checking up and down every spur looking for the control). Low 70s with some clouds.

Friday Jun 16, 2017 #

2 PM

Hiking 2:24:24 intensity: (1:36:39 @0) + (20:23 @1) + (11:32 @2) + (12:37 @3) + (3:13 @4) 5.63 mi (25:39 / mi) +150m 23:41 / mi
ahr:90 max:151

Eagle Creek Trail in the Columbia River Gorge. Up to Punch Bowl Falls and a little bit beyond. Nice hike but pretty wet. A few showers during the hike but the sun was just starting to appear as we finished up (and much less wet than when we visited Multnomah Falls earlier in the day). Temperature about 60F. Lots of water in Eagle Creek and many smaller side waterfalls. Some climb, but not the 800+ meters calculated by AP (I adjusted it to my best guess of something more realistic).

Wednesday Jun 14, 2017 #

Event: DVOA Norristown State Hospital
 

Tuesday Jun 13, 2017 #

10 AM

Road Run 47:31 intensity: (10 @0) + (18 @1) + (1:07 @2) + (19:11 @3) + (20:42 @4) + (6:03 @5) 4.56 mi (10:25 / mi) +135m 9:33 / mi
ahr:142 max:162 shoes: Asics Gel-Nimbus 16

One big hill. Stupid hot (mid-80s and sunny). Done.

Monday Jun 12, 2017 #

Strength and Flexibility (Yoga) 50:00 [1]

Sunday Jun 11, 2017 #

10 AM

Trail Run 1:03:45 intensity: (19 @0) + (2:01 @1) + (11:18 @2) + (36:25 @3) + (13:42 @4) 4.99 mi (12:46 / mi) +110m 11:57 / mi
ahr:132 max:151 shoes: NB 1210 "Leadville"

Trails at Whitehall Parkway. Mix of single track, gravel paths/roads and paved rail trail, forming a fairly complex network. The area includes the remains of a couple of limestone quarries and the ruins of several kilns (for portland cement I think). There are some 10+ metet high clffs. Vegetation was pretty thick - will be interesting to visit in the winter with better visibility. Temps in the low 80s, so pretty warm.

Saturday Jun 10, 2017 #

8 PM

Walking 1:24:38 [0] 2.0 mi (42:19 / mi) +4m 42:03 / mi
ahr:69 max:84

After dinner stroll around the current and future neighborhood (exploring the construction site).

Wednesday Jun 7, 2017 #

Event: DVOA Warwick County Park
 
6 PM

Orienteering 23:21 intensity: (2:46 @0) + (3:07 @1) + (32 @2) + (1:45 @3) + (9:22 @4) + (5:49 @5) *** 3.23 km (7:13 / km) +34m 6:52 / km
ahr:134 max:162 spiked:17/18c shoes: Falcons 7

Sprint 2 at Warwick Park. 2.5km straight line, 45m climb. Fun and interesting course - first six controls were white level, then three yellow/orangish controls, 6 white/yellow level controls, ann orange control and then two yellowish controls to finish. Hit all but one of them pretty cleanly (#17). Spent nearly 5 min on an 85m leg, so about a 4 min error. Several causes for the error, but tired/oxygen-starved brain was probably the main culprit (also distracted by some others and the map is a bit outdated in that particular area). Low 60s and overcast.

Orienteering 12:52 intensity: (25 @1) + (15 @2) + (49 @3) + (6:29 @4) + (4:54 @5) *** 1.98 km (6:30 / km) +35m 5:58 / km
ahr:149 max:166 spiked:12/12c shoes: Falcons 7

Sprint 1 at Warwick. 1.8k, 30m. Mostly white/yellow level controls, so very fast. Managed to hit them all pretty well. Thanks to Nate O for fun courses.

Sprint 1 - Splits

Sprint 2 - Splits

Tuesday Jun 6, 2017 #

4 PM

Road Run 22:32 intensity: (27 @0) + (2:10 @1) + (17:04 @2) + (2:51 @3) 2.24 mi (10:04 / mi) +30m 9:39 / mi
ahr:116 max:132 shoes: Asics Gel-Nimbus 16

Easy run. Lower back had tightened up Sunday morning and has been pretty sore the last few days so this was a test.

Monday Jun 5, 2017 #

4 PM

Walking 52:52 intensity: (23 @0) + (8:11 @1) + (18:42 @2) + (19:07 @3) + (1:59 @4) + (4:30 @5) 2.67 mi (19:48 / mi) +24m 19:16 / mi
ahr:124 max:163

Sunday Jun 4, 2017 #

4 PM

Walking 1:05:16 intensity: (41:11 @0) + (14:15 @1) + (6:08 @2) + (3:16 @3) + (26 @4) 1.97 mi (33:08 / mi) +26m 31:50 / mi
ahr:86 max:142

Strolling the trails at Pool Wildlife Sanctuary in Emmaus. Didn't see much wildlife, other than birds.

Saturday Jun 3, 2017 #

Event: DVOA Schuylkill Center for Environmental Education
 

Friday Jun 2, 2017 #

11 AM

Trail Run 0.0 mi
ahr:114 max:129 shoes: NB 1210 "Leadville"

First 0.3 mi of run (see other entry). Had to stop my watch and save the track to change the setting to display distance. Included time and distance in the other entry so this entry just preserves the GPS track.

Trail Run 1:22:20 intensity: (20 @0) + (1:00 @1) + (10:02 @2) + (52:25 @3) + (18:33 @4) 6.98 mi (11:48 / mi) +271m 10:32 / mi
ahr:136 max:150 shoes: NB 1210 "Leadville"

At Green Lane Park. Mostly following the blue blazed trail. Parked in the lot to the north of Deep Creek reservoir and picked up the blue trail at its terminus at Green Lane Rd. Covered about 3/4 of it. Some rocks and roots for most of the trail (with a couple of warning signs that it's a "difficult" trail where it crosses a few intermittent streams) but also some more "improved" sections. Follows along the impoundment of the Perkiomen Creek (the biggest of the reservoirs in the Park), with a few ups and downs of the hillside but nothing particularly steep. A really nice day with low humidity and low 70s temperature.

Thursday Jun 1, 2017 #

4 PM

Road Run 24:11 intensity: (14 @0) + (37 @1) + (5:54 @2) + (17:26 @3) 2.57 mi (9:25 / mi) +23m 9:09 / mi
ahr:126 max:141 shoes: Asics Gel-Nimbus 16

Short run around the neighborhood. 77F and sunny with a breeze.

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