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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 30 days ending Jun 30, 2018:

activity # timemileskm+mload
  Strength and Flexibility12 10:00:0080.0
  Orienteering14 9:33:01 35.04(16:21) 56.38(10:10) 1510153 /179c85%219.8
  Trail Run3 2:28:06 14.32(10:21) 23.05(6:26) 55285.0
  Walking3 1:51:38 4.25(26:16) 6.84(16:19) 2154.4
  Road Run2 57:15 6.08(9:25) 9.78(5:51) 5015.9
  Field Checking1 43:43 1.47(29:44) 2.37(18:29) 1184.0
  Total34 25:33:43 61.16 98.42 2445153 /179c85%409.1
  [1-5]34 23:58:42

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Friday Jun 29, 2018 #

11 AM

Walking 1:05:13 intensity: (49:36 @0) + (11:44 @1) + (3:53 @2) 2.32 mi (28:06 / mi) +3m 28:01 / mi
ahr:79 max:162 shoes: NB Leadville VS

Nature trail.

Wednesday Jun 27, 2018 #

Event: DVOA Springton Manor
 
5 PM

Orienteering race 23:13 intensity: (1 @0) + (1:23 @1) + (3:37 @2) + (13:28 @3) + (4:21 @4) + (23 @5) ** 2.93 km (7:56 / km) +47m 7:20 / km
ahr:132 max:153 spiked:11/14c shoes: VJ Falcons 9

Short Sprint at Springton Manor (2.0k straightline). Major error on 3 mostly trying to figure out the trails which were in need of mowing. Confused on the way to 7 by a rerouted trail which intersected the trail I was on much further along than mapped. Did a 180 out of 10 but caught it fairly quickly. Probably about 6 minutes lost - certainly not a very good performance. Overcast, low 70s with everything pretty wet from previous showers.
6 PM

Orienteering race 25:28 intensity: (23 @1) + (7 @2) + (7:49 @3) + (14:57 @4) + (2:12 @5) *** 3.04 km (8:22 / km) +41m 7:51 / km
ahr:144 max:158 spiked:19/20c shoes: VJ Falcons 9

Long Sprint at Springton Manor (2.5k straightline). More challenging navigationally than the Short with some controls in the woods. A much better run with the only real error a route choice from 16-17. Had the same leg on the Short sprint so decided to try a different route which unfortunately went through some woods which were pretty crappy, so it was a slower route. Was about a minute slower than on the first try. Thanks to Nate and Steve O and Sandy F for organizing.

Sprint2 - Splits

Sprint1 - Splits

Tuesday Jun 26, 2018 #

Strength and Flexibility (Vinyasa yoga) 50:00 [2]

Monday Jun 25, 2018 #

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

Sunday Jun 24, 2018 #

8 AM

Trail Run race 1:02:47 intensity: (21 @2) + (1:12 @3) + (40:29 @4) + (20:45 @5) 9.66 km (6:30 / km) +265m 5:43 / km
ahr:151 max:160 shoes: NB Leadville VS

Run for the Ages trail race at Nolde Environmental Center. An age-graded race with handicap based on age and gender. I got a 17 minute head start over the 20-29 yo guys and started 13 minutes behind the 70+ women. Nominally a 10k but the Garmin measured it a little short. Hilly but only one steep one (right at the end and that’s also a bushwhack through some woods). Trails are fairly tame ranging from wide single track to gravel road (and some pavement for the first quarter mile or so). Temperature in the 70s but quite humid.

Ran pretty well given the high humidity. Power walked lots of the uphills. Finished 29th overall out of ~188. First M65-69 of about 6 (one advantage of the handicapped start is that you know your age-group competition since you all start together). One 70+ ringer also started with us and finished a minute or two ahead of me. There was another 70+ super-ringer (sub-3-hour marathon as a 70+) who started even later, so he didn’t win the race overall again. I think I passed about 12 of the ~15 who started ahead of me but obviously got passed by ~25 of those starting later. Interesting format and a very well organized race.
C • Nolde 2

Friday Jun 22, 2018 #

Event: DVOA McKaig Nature Center
 

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

5 PM

Orienteering race 39:59 intensity: (5 @0) + (15 @1) + (1:28 @2) + (16:33 @3) + (20:15 @4) + (1:23 @5) *** 4.51 km (8:52 / km) +156m 7:34 / km
ahr:141 max:164 spiked:15/16c shoes: VJ Falcons 9

Orange 1 course at McKaig Nature Center. 3.9k, 130m. 1:5000 map with 10 foot contours. Map and courses by Chris Hand. Some nice open woods and some big hills in a fairly small area. Had a decent run, only off a little on one control (#12) and overshot by a bit. Some light sprinkles and about 70F.

Wednesday Jun 20, 2018 #

Event: DVOA Warwick County Park
 
5 PM

Orienteering race 20:59 intensity: (19 @0) + (1:06 @1) + (34 @2) + (2:56 @3) + (12:06 @4) + (3:58 @5) ** 2.93 km (7:10 / km) +36m 6:45 / km
ahr:143 max:162 spiked:17/17c shoes: VJ Falcons 9

Wednesday night sprints at Warwick CP. Did Sprint 2 first, longer and a bit more navigationally challenging than Sprint 1. 2.5k, 35m. Most areas mapped as rough open were thigh high grass, presenting some route choices. There are a few variations in the terrain since the map was made but none of them caused any issues. Had a pretty clean run, taking the straight across the field route to 12 but taking mowed trails around for 15. Warm (~80) and humid.
6 PM

Orienteering race 13:55 intensity: (47 @0) + (29 @1) + (1:05 @3) + (7:42 @4) + (3:52 @5) ** 2.24 km (6:13 / km) +36m 5:46 / km
ahr:144 max:162 spiked:10/10c shoes: VJ Falcons 9

Sprint 1. Pretty straightforward with several controls in common with Sprint 2 (but only one common leg). Mostly trail running.

Sprint1 - Splits

Sprint2 - Splits

Tuesday Jun 19, 2018 #

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

Monday Jun 18, 2018 #

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

Sunday Jun 17, 2018 #

Event: DVOA Colonel Denning (SVO)
 
11 AM

Orienteering race 1:24:52 intensity: (15 @0) + (51 @1) + (11:50 @2) + (56:43 @3) + (14:59 @4) + (14 @5) *** 7.56 km (11:13 / km) +328m 9:13 / km
ahr:133 max:155 spiked:12/14c shoes: VJ Falcons 9

Red course at Colonel Denning (aka Doubling Gap), SVO local event with DVOA support. 6.2k, 270m. Nice courses by Rob Wilkison. Pretty open woods for summer, with minimal undergrowth. Some deadfall and rockiness underfoot to slow things down. Plus, it was pretty hot, in the 80s. A decent run except for the heat which reduced me to walking quite a bit of the time. Tricky navigating with subtle contour features and many rootstocks and dot knolls. Searched around a bit for control 5, finding it one reentrant further east than where I was (there was some discussion afterwards as to whether the bag was actually on the feature in the circle). Missed a little on 7 but figured it out pretty quickly. Probably about 5-6 minutes lost.
2 PM

Field Checking (Pickup) 43:43 intensity: (10:57 @0) + (25:37 @1) + (7:09 @2) 2.37 km (18:29 / km) +118m 14:47 / km
ahr:97 max:120 shoes: VJ Falcons 9

Picked up 7 controls.

Red - Splits

Friday Jun 15, 2018 #

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

Thursday Jun 14, 2018 #

11 AM

Trail Run 57:37 intensity: (18 @0) + (36 @1) + (9:14 @2) + (31:14 @3) + (16:15 @4) 5.35 mi (10:46 / mi) +189m 9:42 / mi
ahr:134 max:151 shoes: NB Leadville VS

At Jacobsburg SP. Mostly dirt single track, some gravel and a short section of pavement near the end. Sunny, upper 70s with a nice breeze.

Wednesday Jun 13, 2018 #

Event: DVOA Fort Washington
 
4 PM

Orienteering race 19:47 intensity: (4:15 @3) + (14:17 @4) + (1:15 @5) *** 3.02 km (6:33 / km) +43m 6:07 / km
ahr:132 max:155 spiked:6/9c shoes: VJ Falcons 9

Sprint 1 at Fort Washington SP. Three major errors on the “easy” course. Ugh! Lost 4 - 5 minutes. Hot and humid.
5 PM

Orienteering race 22:49 intensity: (25 @2) + (4:13 @3) + (14:42 @4) + (3:29 @5) *** 2.88 km (7:55 / km) +77m 6:59 / km
ahr:147 max:167 spiked:18/22c shoes: VJ Falcons 9

Sprint 2, which started off with a micro-sprint (16 controls on a 1:500 map, mostly on trees in an open field) and then 6 more regular sprint controls on a 1:4000 map. A little sloppy on the micro-sprint but no big errors and managed to get them all in the right order. Did OK on the normal sprint part except for a couple of sub-optimal routes and some confusion getting from the last control to the finish.

Sprint 1 - Splits

Sprint 2 - Splits

Tuesday Jun 12, 2018 #

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

11 AM

Road Run 30:05 intensity: (16 @0) + (38 @1) + (8:44 @2) + (17:14 @3) + (3:13 @4) 3.2 mi (9:24 / mi) +31m 9:07 / mi
ahr:129 max:147 shoes: New Balance 880

Monday Jun 11, 2018 #

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

Sunday Jun 10, 2018 #

Event: QOC Cunningham Falls
 
11 AM

Walking 18:18 intensity: (3:14 @0) + (5:44 @1) + (9:20 @2) 1.22 km (14:58 / km) +174m 8:45 / km
ahr:104 max:122 shoes: VJ Falcons 9

Walk (and climb) to the start.

Orienteering race 1:48:20 intensity: (3:54 @1) + (32:23 @2) + (59:10 @3) + (12:47 @4) + (6 @5) **** 7.48 km (14:29 / km) +293m 12:06 / km
ahr:129 max:153 spiked:11/13c shoes: VJ Falcons 9

Platformpalooza at Cunningham Falls SP near Thurmond, MD. Green course (5.7k, 210m with 12 of the 13 controls being charcoal platforms). Map is mostly from Lidar (which apparently picks out the charcoal platforms really well) with limited field checking and addition of some rock features and rootstocks (but many things in the terrain are not on the map). Green (mostly mountain laurel) identified from the Lidar is mapped and seemed to be fairly accurate. So, this was a quite challenging exercise. Also very physical since there is a lot of deadfall, plenty of climb and rockiness underfoot. And, it was raining with a downpour(and a thunderclap or two) as we walked to the start and then only light rain or sprinkles while on the course and then another down pour after I finished. So, some HTFU orienteering.

An OK run with lots of careful compass and pace (which is not one of my strengths) plus careful reading of contours and vegetation plus some guessing about whether features in the terrain were actually on the map. Lots of hesitation on most of the legs just being sure I knew where I was (or reestablishing where I was). Lost 5 or 6 minutes on the 2nd control mistaking unmapped features for mapped ones, finally relocating on the sharp stream bend NE of the control. Lost about 3 minutes on control 8 (which I approached via control 9) when I misread the contours and headed to the wrong platform, from which I easily relocated.

Highlight (?!) of the day was an encounter with what I’m 90% sure was a timber rattlesnake. He (or she) was coiled on the forest floor (pretty much on the line between controls 6 and 7) and seemed pretty lethargic (didn’t buzz the rattle even though I nearly stepped on it). Yikes.

Thanks to Jon Torrence for making the map and setting the courses, as well as the QOC team who made the event happen.

C • Snake friend 1
C • DNF's 3

Green - Splits

Friday Jun 8, 2018 #

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

Thursday Jun 7, 2018 #

2 PM

Walking 28:07 intensity: (28:04 @0) + (3 @1) 1.17 mi (24:02 / mi) +39m 21:46 / mi
ahr:70 max:90

Stroll around the “inner loop” at Woodland Hills Preserve, a golk course which is being allowed to return to nature and is now owned/managed by Lower Saucon Township. Mostly open but with some patches of woods and several small ponds. There are two loop trails comprised of either mowed grass or remnants of asphalt golf cart paths. Lots of birds, at least one deer and several ticks.

Wednesday Jun 6, 2018 #

7 PM

Trail Run race 27:42 intensity: (12 @2) + (40 @3) + (17:48 @4) + (9:02 @5) 4.78 km (5:48 / km) +98m 5:15 / km
ahr:150 max:158 shoes: NB Leadville VS

Raptor Run at Bucks County Audubon Society near New Hope, a 5k (ish) trail race. Two loops of a very nice course which included lots of variety: a section of gravel road, single track in the woods with rocks and roots, a couple of stream crossings (on rocks) and mowed trails through fields. No steep hills but almost never flat. And nearly ideal weather with temperature in the upper 60s. Nice spread afterwards with hot dogs, beer, ice cream and ingredients for s'mores in addition to the usual post-race stuff.

A pretty small field of 30-40 runners (it was a Wednesday evening and there was at least one other race in the area). Finished 10th overall and 1st (of 2) in M60+. Rolled my ankle just before the one mile point and it's stiffening up a bit - maybe a few days off coming up.

Tuesday Jun 5, 2018 #

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

12 PM

Road Run 27:10 intensity: (8 @0) + (44 @1) + (9:23 @2) + (16:55 @3) 2.88 mi (9:26 / mi) +19m 9:15 / mi
ahr:126 max:140 shoes: New Balance 880

Monday Jun 4, 2018 #

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

Saturday Jun 2, 2018 #

Event: EMPO - O-Ringen (Five Maps! Five Races! One Day!)
 
8 AM

Orienteering race 52:52 intensity: (3 @0) + (31 @1) + (3:52 @2) + (30:07 @3) + (16:50 @4) + (1:29 @5) *** 4.65 km (11:22 / km) +68m 10:35 / km
ahr:137 max:163 spiked:9/12c shoes: VJ Falcons 8

EMPO O-Ringen. Margaret Burke WMA. 3.3K, 55m.
9 AM

Orienteering race 34:01 intensity: (18 @0) + (20 @1) + (45 @2) + (10:51 @3) + (21:15 @4) + (32 @5) *** 3.85 km (8:51 / km) +120m 7:39 / km
ahr:141 max:155 spiked:6/8c shoes: VJ Falcons 8

Camp Pinnacle. 3.0k, 125m.
11 AM

Orienteering race 38:28 intensity: (19 @0) + (1:53 @1) + (10:45 @2) + (21:30 @3) + (3:55 @4) + (6 @5) *** 3.78 km (10:10 / km) +110m 8:53 / km
ahr:129 max:155 spiked:7/8c shoes: VJ Falcons 8

Cole Hill SF. 3.1k, 65m.
1 PM

Orienteering race 39:00 intensity: (15 @0) + (2:38 @1) + (6:58 @2) + (25:40 @3) + (3:29 @4) *** 3.68 km (10:35 / km) +127m 9:02 / km
ahr:129 max:152 spiked:6/8c shoes: VJ Falcons 8

Switzkill Farm. 3.1k, 95m.
2 PM

Orienteering race 49:18 intensity: (6 @0) + (1:11 @1) + (19:40 @2) + (28:04 @3) + (17 @4) *** 3.83 km (12:52 / km) +27m 12:26 / km
ahr:126 max:143 spiked:6/8c shoes: VJ Falcons 8

Foxenkill Flats. 2.1k, 30m.

Friday Jun 1, 2018 #

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

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