Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending May 31, 2010:

activity	#	time	miles		km		+m				load
Orienteering	11	10:40:08	41.62	(15:23)	66.98	(9:33)	1823	131 /	179c	73%	398.0
Road Run	5	2:47:47	18.68	(8:59)	30.07	(5:35)	136				55.2
Hiking	2	2:29:53	5.0	(29:58)	8.05	(18:37)	105				15.0
Trail Run	2	1:32:47	7.23	(12:50)	11.64	(7:58)	82				20.3
Total	18	17:30:35	72.54	(14:29)	116.74	(9:00)	2146	131 /	179c	73%	488.5

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Sunday May 30, 2010 #

Event: WCOC Osbornedale State Park

10 AM

Orienteering race 41:45 [4] *** 3.9 km (10:42 / km) +160m 8:53 / km
spiked:13/14c shoes: VJ Falcons 3 (yellow)

WCOC event at Osborndale - Prologue. Decent run on a nice middle distance course set by Boris. Almost all in the woods, avoiding really green areas (although visiting them was an option), up and down the ridge twice. Hit all but one control cleanly (short leg to #10) but sloppy mid-leg on 3 and 9, not being exactly sure where I was. Recovered in both cases with <30 sec of time lost. Sunny and getting warm. Forerunner measured 4.32 km.

1 PM

Orienteering race 40:50 [4] *** 3.9 km (10:28 / km) +200m 8:20 / km
spiked:14/16c shoes: VJ Falcons 3 (yellow)

Chase at Osborndale. Actually a reverse chase with the faster finishers of the prologue starting after the slower ones. Start was at ~1:30 and it was sunny and in the 80's - quite hot as several of the controls were in the open fields. Lots of people to follow into controls but I was struggling with the heat (and being tired from the earlier race). Passed more people than passed me I think. Lost time to #11 trying to take a route choice around the laurel and cliffs but didn't go wide enough. Slightly off on #1 but corrected quickly. Otherwise hit the controls OK. Forerunner measured 4.69 km.

Prologue - Splits

Thursday May 27, 2010 #

6 PM

Road Run 28:33 [3] 3.33 mi (8:34 / mi)
shoes: NB878 - #9

Shaker Museum Rd and back via Howes and Albany Tpke. Upper 70's but much nicer than yesterday when it was about 95F.

Tuesday May 25, 2010 #

1 PM

Hiking 2:05:29 [1] * 3.9 mi (32:10 / mi)
shoes: NB 874

Hiking with Janet at Nolde Forest Env Ed Center near Reading, PA.

Monday May 24, 2010 #

Note

Rob's Graduation from Lehigh. Could log the walk from parking to the stadium and back, but won't.

Sunday May 23, 2010 #

Event: Billygoat Run at Mt. Tom

10 AM

Orienteering race 2:12:16 [4] *** 11.11 km (11:54 / km) +680m 9:07 / km
23c shoes: VJ Falcons 3 (yellow)

Billygoat. Skipped #15. 32nd place. FR measured 12.84 km. More later.

Hiking 24:24 [1] 1.1 mi (22:11 / mi) +105m 17:07 / mi
shoes: VJ Falcons 3 (yellow)

Walk to the start of the Billygoat plus a bit of jogging in the field (and maybe a trip a short ways into the woods).

Billygoat - Splits

Saturday May 22, 2010 #

11 AM

Road Run 28:16 [3] 3.11 mi (9:06 / mi) +21m 8:54 / mi
shoes: NB878 - #9

Easy run S on 66 and back so I don't have three blank days in a row. Warm and a little muggy.

Wednesday May 19, 2010 #

6 PM

Road Run 32:24 [3] 3.63 mi (8:55 / mi)
shoes: NB878 - #9

Easy road run. Still recovering from the weekend - right hamstring cramped a bit just after finishing on Sunday and is still sore, but didn't hurt while running. 66N, Shaker Museum Rd and back. Upper 50's and overcast.

Sunday May 16, 2010 #

11 AM

Orienteering race 1:33:32 [4] *** 10.14 km (9:13 / km)
spiked:14/17c shoes: VJ Falcons 3 (yellow)

Red Long at Team Trials.

Red Long - Splits

Saturday May 15, 2010 #

Event: 2010 US Team Trials for WOC

12 PM

Orienteering race 59:43 [4] **** 5.97 km (10:00 / km)
spiked:14/20c shoes: VJ Falcons 3 (yellow)

Trail Run 50:00 5.0 km (10:00 / km)
shoes: VJ Falcons 3 (yellow)

Walk to the start and back from the finish for the middle distance. Track is just for the walk back (forgot to start the watch on the way out). Walked and jogged out, mostly walked back. Buggy in the woods.

3 PM

Orienteering race 14:39 [5] *** 2.1 km (6:59 / km)
spiked:14/16c shoes: VJ Falcons 3 (yellow)

Red Sprint at Team Trials. Off line a bit on controls 5 and 14 and dropped out of the field too soon on the way to 9 but otherwise a pretty clean race. Lost maybe 30 seconds total. Started a minute ahead of the kempster - she didn't catch me until #8. Sunny, breezy and in the 70's. Forerunner distance was 2.28. Straightline 2.1km.

Blue Middle - Splits

Red Sprint - Splits

Wednesday May 12, 2010 #

6 PM

Road Run 38:36 [3] 4.41 mi (8:45 / mi)
shoes: NB878 - #9

Though about doing some speed work but was on my feet a lot at work so legs were tired. Just went running. Cool, upper 40's. 66N, Shaker Museum Rd., Howes, Albany Tpke south and back via the same route.

Sunday May 9, 2010 #

10 AM

Orienteering race 1:24:32 [4] *** 10.51 km (8:03 / km) +275m 7:07 / km
spiked:15/17c shoes: VJ Falcons 3 (yellow)

Classic course on Huntington map. Red Course (M45, also the women's WRE course). A good run on an excellent course and map. Mostly reading features well and maintaining contact. Got distracted by others on the way to 6 and lost a couple of minutes. I lost time on 3 legs late in the race to non-optimum route choices - I was tired and took the first route I saw rather than pick the best. About 5 or 6 minutes of errors overall (10 min/k was doable). Straightline distance was 7.9 km.

On the long leg (7 - 8) I took a route to the right of the line which included about 50% major trails( dirt roads). Most people went straighter, following various less-green corridors to get from trail to trail. I think I was about 1:30 faster than I would have been going straighter.

Quite a change in the weather from Saturday. In the 40's and very windy.

4th in M45 (both today and 2 day total). 20 out of 46 on classic course.

Red Day 2: Long - Splits

Saturday May 8, 2010 #

Event: WCOC / US Team A-Meet/WRE

10 AM

Orienteering race 49:16 [4] *** 5.59 km (8:49 / km) +120m 7:58 / km
spiked:7/13c shoes: VJ Falcons 3 (yellow)

Middle Distance on Ansonia Map. Red Course. Sloppy run with lots of little mistakes, no big ones. Was off to the side by 30 - 80 meters on 5 different controls but stopped at the right distance and each time managed to turn in the right direction. Checked out the wrong set of boulders about 60m early on #4. A rain shower before I started but just wet woods while I was out. Straightline distance was 4.4km.

Red Y Day 1: Middle - Splits

Thursday May 6, 2010 #

6 PM

Trail Run 42:47 [3] 4.13 mi (10:22 / mi) +82m 9:46 / mi
shoes: NB 874

At Hand Hollow, west part from the parking area near Co Rt 9. Up to the upper lot and back with some side loops. Got in some off trail running when I went into an indistinct trail network and ended up bushwacking to get back to trails. Breezy and about 60.

Beavers have been building a lodge on (and under) a bridge on the main trail. The conservation area maintainers have decided to let the beavers be and try to keep the trail/bridge open. Hmmm - I'm anticipating wet feet the next time I visit.

Tuesday May 4, 2010 #

6 PM

Road Run intervals 39:58 4.2 mi (9:31 / mi) +115m 8:46 / mi
shoes: NB878 - #9

Hill intervals (on a dirt road). 5 x Hill where Hill = 355m long with about 23m climb. Recovery jogging back down the hill (about 2:30). Splits: 1:50, 1:48, 1:46, 1:55, 1:56. Faded on the last two but did the plan (actually the modified plan since the original plan was to do 4x when I thought the hill was a bit longer and would take 2:20 - 2:30). Just under 60F, so more comfortable running than over the weekend.

Sunday May 2, 2010 #

9 AM

Orienteering race 57:22 [4] *** 6.09 km (9:25 / km) +185m 8:11 / km
spiked:14/14c shoes: VJ Falcons 3 (yellow)

Green-X course at West Point. A pretty clean run. No more than 30 seconds lost on any control. First in M55. Third overall on Green-X. Hot - probably in the 80's. Straight line distance 5.2km.

Green X Long Distance - Splits

Saturday May 1, 2010 #

Event: USMA West Point A-Meet 2010

9 AM

Orienteering race 41:13 [4] *** 4.24 km (9:43 / km) +115m 8:33 / km
spiked:9/11c shoes: VJ Falcons 3 (yellow)

Green middle distance at West Point A-meet. Lost about 4:30 on control 4 and not clean on a couple of others. Hot with temps near 80. 4th in M55, 12th overall on Green-X. Straightline distance 3.5 km.

1 PM

Orienteering race 25:00 [5] *** 3.43 km (7:17 / km) +88m 6:27 / km
spiked:17/18c shoes: VJ Falcons 3 (yellow)

Red/Blue sprint (M45) at West Point. Overshot #16 costing about a minute. Very hot. 4th in M45. Straightline distance 2.8 km.

Green X Middle Distance - Splits

Red/Blue Sprint - Splits

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