Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Mar 31, 2006:

activity	#	time	miles		km		+m				load
Road Run	8	5:27:13	36.2	(9:02)	58.26	(5:37)	120				115.5
Orienteering	3	4:16:49	10.39		16.72		600	31 /	39c	79%	112.2
Other	2	2:30:00									24.0
Trail Run	3	1:45:31	9.84	(10:43)	15.84	(6:40)	180				31.7
Treadmill	2	1:11:00	8.0	(8:52)	12.88	(5:31)					36.3
Total	17	15:10:33	64.43		103.69		900	31 /	39c	79%	319.5

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Friday Mar 31, 2006 #

Orienteering 39:44 [3] *** 2.8 km (14:11 / km) +65m 12:43 / km
spiked:10/11c shoes: VJ Falcons

At Thacher. I needed to visit a few unused control locations to remove ribbons so put together a course with lots of short legs. Of course the ribbons I was going to remove were already gone, so it made things a bit more challenging. Totally bombed one control by being careless (lost ~5 min on a 200m leg). Woods were nice - dry with good visibility. Sunny and 70's made things a bit warm.

Note

Also spent about 90 minutes field checking some things the vetter had questions/comments about. I guess I should learn that if I take more than about 2 minutes to determine a control location it's probably going to be "vague" to anyone else. :-)

Wednesday Mar 29, 2006 #

Road Run hills (intervals) 12:00 [5] 1.5 mi (8:00 / mi) +120m 6:24 / mi
shoes: NB 878 - #5

6 x up the hill on Pratt Road (dirt/gravel) with jog back down. Splits: 2:01, 1:58, 2:01, 2:00, 1:58, 2:02. Estimate about 0.25mi with 70ft climb. Steepest near the top. Last one was a challenge. Tough workout.

Road Run 36:19 [3] 3.6 mi (10:05 / mi)
shoes: NB 878 - #5

Warm up, cool down, down the hill in between.
Warm enough to run in shorts (finally!).

Sunday Mar 26, 2006 #

Note

Spent about 2:30 at Thacher tweaking the map and some control locations based on vetter input. Weather report was partly cloudy with temps in the upper 40's. Reality was overcast with snow showers. Brrr.

Trail Run 42:59 [3] * 4.1 mi (10:29 / mi) +110m 9:41 / mi
shoes: NB 804 - Size 10

At Thacher after field checking. Went into the woods a few times to check some streamers. Trails were muddy.

Saturday Mar 25, 2006 #

Event: Rocky Woods

Orienteering race 1:11:20 [4] *** 5.2 km (13:43 / km) +250m 11:04 / km
spiked:11/16c shoes: VJ Falcons

Red course at Rocky Woods (NEOC). There was a 7.2k Blue course available but wasn't feeling well so dropped down to the shorter Red course (felt OK while running). A bit sloppy on some of the earlier controls but no really big mistakes. Stopped short a few times until I got used to the scale. Good practice reading detail since most of the legs were fairly short.
Time doesn't include copying course, which was done "on the clock" (took me 4 1/2 minutes - 16 controls on a 1:15000, detailed map). I guess it's good to be forced to practice a skill you'll (thankfully) never need to use in an A-meet. :-)

Trail Run 17:20 [3] * 2.8 km (6:11 / km) +70m 5:30 / km
shoes: VJ Falcons

Trail run after orienteering to add a little more distance/time. Carried the O-map but didn't use it much except to shortcut back to the car when I decided I'd done enough.

Thursday Mar 23, 2006 #

Road Run 31:04 [3] 3.5 mi (8:53 / mi)
shoes: NB 878 - #5

Should've done some intervals but was tired so just ran (at least I convinced myself to get out).

Tuesday Mar 21, 2006 #

Road Run tempo 11:50 [4] 1.6 mi (7:24 / mi)
shoes: NB 878 - #5

Rt. 66 N. Two small hills.

Road Run warm up/down 15:55 [3] 1.7 mi (9:22 / mi)
shoes: NB 878 - #5

Sunday Mar 19, 2006 #

Other (Downhill Skiing) 1:00:00 [1]

Skiing at Jiminy Peak - first and probably the last time for this season - time to get back to running in the woods.

Saturday Mar 18, 2006 #

Road Run long 1:28:22 [3] 9.4 mi (9:24 / mi)
shoes: NB 878 - #5

Rt 32 W, S on Bashford Rd (dirt) to Rt 66 and back via same route. ~32F and breezy.

Thursday Mar 16, 2006 #

Treadmill intervals 12:00 [5] 1.7 mi (7:04 / mi)
shoes: NB 878 - #5

6 x 2:00 at 7min/mi with 90sec recovery. There was a basketball game on TV. :-)

Treadmill 23:00 [3] 2.3 mi (10:00 / mi)

The slower stuff. Basketball was on during this part too.

Tuesday Mar 14, 2006 #

Road Run 36:15 [3] 4.1 mi (8:51 / mi)
shoes: NB 878 - #5

Shaker Museum Road to the Cemetery and back. Got pelted with snow pellets on the way out - winter is back!

Sunday Mar 12, 2006 #

Road Run 29:32 [3] 3.2 mi (9:14 / mi)
shoes: NB 878 - #5

Jefferson Hill Road loop ccw. Hilly, of course.

Saturday Mar 11, 2006 #

Orienteering (field checking) 1:00:00 [1] ***

Checking a few control points at Thacher. Added one, re-flagged one (I think squirrels or deer eat flagging tape). Hope the weather is like this for the A-meet (low 50's, sunny).

Orienteering 1:25:45 [4] *** 8.72 km (9:50 / km) +285m 8:27 / km
spiked:10/12c shoes: VJ Falcons

Test run at Thacher. A "long" course made up of legs similar to those for the Long Champs - sort of a Green course (only 4 of the legs I ran are actually on the competition courses). Pushed in the woods and ran at a steady pace on the trails but probably not as hard as I would've in competition. Also didn't have to do as much map reading (or spend time punching at controls).

Visualization of the terrain in the control circle was quite accurate, maybe because I'd already been to all of the controls at least once. :-) Still bobbled two of the short legs, one because of a more agressive route choice and the other by stopping short. Bags would've been easier to see than the flagging tapes. Visibility was excellent - hope leaf out doesn't happen too early this year.

Thursday Mar 9, 2006 #

Road Run intervals 9:10 [5] 1.25 mi (7:20 / mi)
shoes: NB 878 - #5

5 x 0.25 miles with 0.25 mi recovery - on the road (Rt. 66 S). Distances not particularly accurate - just where I think the 1/4 mile points are. Splits were surprisingly close.

Road Run 25:23 [3] 2.85 mi (8:54 / mi)
shoes: NB 878 - #5

Warm up, cool down, recoveries.

Treadmill intervals (Hills) 3:00 [5] 0.4 mi (7:30 / mi)
shoes: NB 878 - #5

2 x 90 sec at 7:30 pace at 4% grade with 90 sec recovery at the end of the flatter intervals

Treadmill 25:00 [3] 2.45 mi (10:12 / mi)
shoes: NB 878 - #5

The other stuff.

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