Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 30 days ending Nov 30, 2017:

activity	#	time	miles		km		+m				load
Orienteering	7	8:06:02	30.84	(15:45)	49.64	(9:47)	1155	74 /	92c	80%	182.9
Road Run	5	2:49:22	18.08	(9:22)	29.1	(5:49)	255				55.5
Strength and Flexibility	3	2:30:00									25.0
Trail Run	2	2:07:16	12.1	(10:31)	19.47	(6:32)	269				43.0
Walking	1	4:34									0.5
Total	17	15:37:14	61.02		98.21		1679	74 /	92c	80%	306.8
[1-5]	17	15:24:01

1:34

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Thursday Nov 30, 2017 #

2 PM

Trail Run 1:07:13 6.61 mi (10:10 / mi) +145m 9:31 / mi
ahr:133 max:155 shoes: NB Leadville VS

Trails at Jacobsburg SP. About 50F and partly cloudy - a very nice day for late November. Was successful at not being mistaken for a deer.

Sunday Nov 26, 2017 #

Event: DVOA Warwick County Park

12 PM

Orienteering 58:33 *** 6.7 km (8:45 / km) +192m 7:39 / km
ahr:126 max:160 spiked:16/18c shoes: VJ Falcons 8

Red course at DVOA local event on Warwick Park map. 5.9km, 175m climb. Very open woods with some rockiness underfoot in most places. Some scratchy vegetation, mostly near the stream and mapped fairly accurately. Had a pretty decent run. Lost a minute or so on a bad route choice to #2 (taking a marginally existent trail through some scratchy stuff). Drawn off on #15 by a bag (which happened to be on an identical feature about 50m from the one I was looking for). Several hesitations as I neared controls but usually spotted the bag since the woods were so open. A sub-10min/k run!

Red - Splits

Saturday Nov 25, 2017 #

Event: HVO Back Beach & Ramapo St Parks local event (NASOC)

12 PM

Orienteering race 1:30:11 *** 7.76 km (11:38 / km) +375m 9:22 / km
ahr:127 max:154 spiked:13/17c shoes: VJ Falcons 8

Red course at HVO local event on Wanaque Ridge map. 5.8km, 225m climb. A portion of the old Ramapo map with trails updated and not much else, but it has held up quite well. Open woods, steep and very rocky. Much rock is unmapped. A nice course up until control 11 where it climbed (very steeply) to the top of the ridge (nice view but I came to orienteer, not sight see). The next few controls were rather trivial to get us down the other side of the ridge and back to the finish.

Had a mediocre run, losing interest after the ridge control. An error to the first control trying to figure out the map. A brief loss of contact on the way to #8 and drifted off the map on the way to #11 (hit a trail which I deduced pretty quickly was just off the edge of the map). Misread the features near #16 (lots of unmapped stuff in there) which cost a few minutes. Probably about 8 minutes of errors.

Thanks to the folks at HVO for reviving this map - even though it's physical, the woods and orienteering are very nice.

Walking 4:34 [1]
shoes: VJ Falcons 8

Walk back from Finish to download (track included in race track - hit split instead of stop at Finish box).

Red - Splits

Wednesday Nov 22, 2017 #

2 PM

Road Run 50:05 5.41 mi (9:15 / mi) +26m 9:07 / mi
ahr:133 max:145 shoes: Asics Gel-Nimbus 16

Across the highway (309) to explore the neighborhoods over there. Part of the run was on a gravel path. 45F, overcast, breezy.

Tuesday Nov 21, 2017 #

3 PM

Road Run 28:51 3.17 mi (9:06 / mi) +67m 8:32 / mi
ahr:130 max:146 shoes: Asics Gel-Nimbus 16

Running around the neighborhood. Low 50s.

Sunday Nov 19, 2017 #

Event: DVOA Rutgers Ecological Preserve

Event: SVO Gifford Pinchot

11 AM

Orienteering race 1:28:38 *** 9.69 km (9:09 / km) +146m 8:31 / km
ahr:128 max:168 spiked:14/17c shoes: VJ Falcons 8

Red course at SVO local event at Gifford Pinchot SP. 8.1km, 170m. OK visibility but very scratchy woods, so trails were generally the best option. But few of the controls were on trails, so some bleeding was unavoidable. The map is about 20 years old and vegetation mapping didn't always reflect reality. An OK run, sticking to trails when possible and navigating by contours and stone walls mostly. No big mistakes and several times managed to spot controls by looking around at the right time even though I wasn't headed right for them. Upper 40s and some sun but quite windy, so running trails along the lake was a little chilly. Thanks to Brad, Julie and the rest of the SVO crew for all their work and enduring the conditions.

Friday Nov 17, 2017 #

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

3 PM

Road Run 29:01 3.04 mi (9:33 / mi) +64m 8:57 / mi
ahr:135 max:152 shoes: Asics Gel-Nimbus 16

The 3 mile loop, counterclockwise (opposite the way I usually do it, so climbing the steeper hills and decending more gradually). Thermometer said 47 but it felt colder due to some breeze.

Wednesday Nov 15, 2017 #

3 PM

Trail Run 1:00:03 ** 5.49 mi (10:56 / mi) +125m 10:13 / mi
ahr:134 max:151 shoes: NB Leadville VS

Trails at Whitehall Parkway. Some gravel roads, some (mowed) grass and some single track in the woods. This area is the site of an old quarry and portland cement operation so there are lots of ruins and some pretty significant cliffs. I'd only ever been here in the summer and now that the leaves are down visibility is better and I found many more trails than I'd seen before. The area would be pretty cool for a Sprint-O, but a lot of work to map. About 50F when I started but dropping.

Monday Nov 13, 2017 #

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

Sunday Nov 12, 2017 #

10 AM

Orienteering race 1:15:07 7.92 km (9:29 / km) +103m 8:55 / km
ahr:139 max:169 spiked:8/12c shoes: VJ Falcons 8

US 2-Day Classic Champs Day 2 on Hangman Tree map on Quantico Marine Base. 5.9km, 180m. Lost 13 minutes on the first control - game over. The Curse of the 2-Day Champs continues. Regrouped and ran OK for the rest of the course with 1-2 minute errors on #4 and #6 and maybe 30 sec on #11. Excellent course by Riley Culberg in some very fine terrain. Another cold day but fine while running.

Day 2 - Green X - Splits

Saturday Nov 11, 2017 #

Event: QOC Quinquagenary @ Quantico National Meet

10 AM

Orienteering race 1:07:53 *** 8.03 km (8:27 / km) +110m 7:55 / km
ahr:143 max:195 spiked:10/13c shoes: VJ Falcons 8

Green X course on Beaver Dam Run map on Quantico Marine Base. 6.6k, 195m. Open woods with somewhat subtle contour detail and lots of manmade (point) features. Very fast running with decent visibility and only a few moderate climbs. Good course by Tom Strat. Cold (30s) and sunny.

Not a very good run. Drifted left on both 1 and 2 costing me about 4 and 2:30 minutes respectively. Good run from there until 12 where I left the trail too soon and headed up a stream parallel to the one I wanted. Lost nearly 5 minutes. So should have been well under an hour. 7th out of 20 in M60, 20 out of 50 on Green X.

Day 1 - Green X - Splits

Friday Nov 10, 2017 #

Orienteering 35:00 *** 2.5 km (14:00 / km) +50m 12:44 / km
shoes: Inov8 Arctic Claw 300

Model event at Prince William Forest Park, Turkey Run. Walking and jogging around the map checking things out. Very nice woods. Cold - about 40 to start but dropping as the sun got low in the sky (there between 3 and 4 pm). Visited most of the mapped control sites. Distance, climb and time all estimates.

Thursday Nov 9, 2017 #

12 PM

Road Run 31:40 3.36 mi (9:26 / mi) +41m 9:05 / mi
ahr:136 max:153 shoes: Asics Gel-Nimbus 16

Seeing if the running muscles still work.

Monday Nov 6, 2017 #

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

Sunday Nov 5, 2017 #

10 AM

Orienteering race 1:10:40 *** 7.05 km (10:02 / km) +180m 8:54 / km
ahr:141 max:163 spiked:13/15c shoes: VJ Falcons 8

Mount Penn - Long GreenX - Splits

Saturday Nov 4, 2017 #

Event: DVOA National Event Nov 4-5

Thursday Nov 2, 2017 #

4 PM

Road Run 29:45 3.1 mi (9:36 / mi) +56m 9:05 / mi
ahr:129 max:148 shoes: Asics Gel-Nimbus 16

Easyish run with some hills. 70F!

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