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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Oct 31, 2012:

activity # timemileskm+mload
  Orienteering9 9:38:16 36.77(15:44) 59.18(9:46) 1392116 /132c87%262.1
  Field Checking2 3:00:00 5.92(30:25) 9.53(18:54) 1977 /7c100%18.0
  Trail Run3 2:29:17 14.21(10:30) 22.88(6:32) 40650.6
  Road Run4 2:14:43 14.97(9:00) 24.09(5:36) 22234.9
  Hiking2 36:21 1.7(21:22) 2.74(13:17) 1363.6
  Total18 17:58:37 73.57(14:40) 118.4(9:07) 2353123 /139c88%369.3

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Wednesday Oct 31, 2012 #

6 PM

Road Run 35:02 intensity: (30 @1) + (18:35 @2) + (12:36 @3) + (3:21 @4) 3.91 mi (8:58 / mi) +58m 8:34 / mi
ahr:132 max:171 shoes: NB878 - #11

Runnin' in the dark. Bogus HR early in the run.

Sunday Oct 28, 2012 #

Event: WCOC Fall orienteering weekend - Sunday classic
 
10 AM

Orienteering race 1:39:43 intensity: (52 @1) + (32:05 @2) + (51:21 @3) + (15:06 @4) + (19 @5) *** 9.64 km (10:21 / km) +249m 9:10 / km
ahr:133 max:164 spiked:20/20c shoes: VJ Falcons 4 (yellow)

Red course at Huntington SP (WCOC). A decent run (which I needed after yesterday) on a good map with very nice woods. A fun course set by Becks. Lots of rockiness and some greenness, all pretty well mapped. Was being careful rather than trying to move fast, which is probably a good strategy for this terrain. Hit most of the controls pretty well. Had a couple with some less than 30 second searches in the circle. Pushed the final climb to the finish punch to be sure I broke 100 minutes (which I had established as a pre-race goal). Straight line distance 8.0 km. Overcast and breezy as "Frankenstorm" Sandy approached. Temp in mid 50's.

Orienteering 4:26 intensity: (21 @1) + (16 @2) + (2:38 @3) + (30 @4) + (41 @5) 0.7 km (6:20 / km) +5m 6:07 / km
ahr:138 max:163 shoes: VJ Falcons 4 (yellow)

Jog to start.

Red - Splits

Saturday Oct 27, 2012 #

Event: WCOC Fall orienteering weekend - morning sprints
 
Event: WCOC Fall orienteering weekend - afternoon middle
 
10 AM

Orienteering race 19:39 intensity: (15 @1) + (12 @2) + (8 @3) + (7:19 @4) + (11:45 @5) *** 3.34 km (5:53 / km) +39m 5:33 / km
ahr:155 max:166 spiked:12/13c shoes: VJ Falcons 4 (yellow)

Sprint B at Bethel Schools. Lost about a minute misreading the fences around the baseball and football fields. Some hesitation on the 12-13 leg due to oxygen debt but probably only lost a few seconds. Nice course by Rick and Susie with lots of route choice. One short leg into the woods but otherwise campus running. Overcast and low 60's.

Orienteering race 20:40 intensity: (2 @1) + (31 @2) + (20 @3) + (9:50 @4) + (9:57 @5) *** 3.41 km (6:03 / km) +35m 5:46 / km
ahr:154 max:163 spiked:11/11c shoes: VJ Falcons 4 (yellow)

Sprint A at Bethel Schools. Ran this after Sprint B, so had the fences figured out. Plan was to run at a bit slower pace - stuck to that plan for about one control. Another well designed sprint course with a few more legs in the woods. Hit them all with good route choices.
2 PM

Orienteering race 1:10:43 intensity: (4:22 @1) + (24:27 @2) + (30:36 @3) + (10:37 @4) + (41 @5) 5.89 km (12:01 / km) +203m 10:15 / km
ahr:131 max:163 shoes: VJ Falcons 4 (yellow)

Ran out of "good" orienteering runs for the day apparently. Not my best work. Lost contact on 2, 3, 4, and 8. Legs 1 and 6 were the only ones I did right. Nearly 20 min of error. :-( Curiously, Blue and Red were both 4.1 k, Green was 3.8 k and Brown was 3.5 k, each with 10 controls.

Red - Splits

Course A - Splits

Course B - Splits

Thursday Oct 25, 2012 #

2 PM

Trail Run 43:04 intensity: (1:13 @1) + (12:35 @2) + (25:08 @3) + (4:08 @4) 4.98 mi (8:39 / mi) +3m 8:38 / mi
ahr:132 max:150 shoes: Scarpa Spark Trail Shoes

Schodack Island SP. On "trails" that you could drive a car on. The climb calculation may be off by a factor of 2 or 3, but it's still pretty flat. Overcast but in the upper 50's and quite nice for running.

Wednesday Oct 24, 2012 #

6 PM

Road Run 31:35 intensity: (1:53 @1) + (11:44 @2) + (16:27 @3) + (1:31 @4) 3.56 mi (8:52 / mi) +36m 8:36 / mi
ahr:129 max:152 shoes: NB878 - #11

In the almost dark. Low 50's.

Sunday Oct 21, 2012 #

9 AM

Orienteering race 18:20 [5] *** 2.73 km (6:42 / km) +18m 6:30 / km
spiked:15/16c shoes: VJ Falcons 4 (yellow)


GreenX - Sprint - Splits

Saturday Oct 20, 2012 #

10 AM

Orienteering race 1:31:50 [4] *** 9.53 km (9:38 / km) +291m 8:22 / km
spiked:12/15c shoes: VJ Falcons 4 (yellow)


GreenX Long - Splits

Friday Oct 19, 2012 #

1 PM

Orienteering race 52:28 [4] **** 4.99 km (10:30 / km) +129m 9:18 / km
spiked:13/17c shoes: VJ Falcons 4 (yellow)

NAOC Middle - Green X on Adams Creek map in Delaware Water Gap. FR and details later. Nine minutes of errors according to AP but good for 5th in M55. Pretty challenging for everyone.

Middle - GreenX - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships
 

Wednesday Oct 17, 2012 #

6 PM

Road Run 37:10 intensity: (49 @1) + (18:58 @2) + (15:38 @3) + (1:45 @4) 4.07 mi (9:08 / mi) +77m 8:37 / mi
ahr:128 max:150 shoes: NB878 - #11

Gettin' dark. 52F. Fall.

Sunday Oct 14, 2012 #

Event: EMPO - Cole Hill
 
12 PM

Orienteering race 1:13:28 intensity: (57 @1) + (13:25 @2) + (34:11 @3) + (24:21 @4) + (34 @5) *** 7.36 km (9:59 / km) +247m 8:33 / km
ahr:138 max:159 spiked:9/12c shoes: VJ Falcons 4 (yellow)

Red course at Cole Hill SF. New map based on lidar and the magic of Eddie B. Nice course by Phil H-T with several longish route choice legs. Some really fine open woods in places. Wet woods from earlier rain but it was partly sunny and near 60F while I was running. Off line a bit on #1 and #3 and lost about 30 seconds on each. Wasn't careful in the vegetation at #10 and lost a minute or so. Took pretty straight routes on most legs, just deviating enough to miss vegetation or marshes. Straightline distance 6.4 k.

Red - Splits

Saturday Oct 13, 2012 #

Event: HVO: Ward Pound Ridge
 
Event: North American Open Training Camp
 
12 PM

Field Checking 1:30:00 [1] *** 5.53 km (16:17 / km) +186m 13:56 / km

At Wakpominee. Checking out the sprint terrain. A crisp, clear Fall day. Actually spent ~3.5 hrs checking points, etc. plus an additional couple of hours with Mark and Barb Dominie coordinating locations for the two days.

Wednesday Oct 10, 2012 #

4 PM

Trail Run 49:05 intensity: (1:14 @1) + (13:04 @2) + (24:07 @3) + (10:40 @4) 4.45 mi (11:02 / mi) +173m 9:51 / mi
ahr:135 max:152 shoes: Scarpa Spark Trail Shoes

At Shaupeneak Ridge, a Scenic Hudson property located south of Kingston, NY. (Had work stuff to do in northern NJ and stopped on the way back home.) A nice area with several miles of trails, mostly on the top of a ridge, with a pond in the middle. Ran the orange, green and yellow trails plus those parts of the blue trail required to get to them. None of the trails fall into the "easy" category, even the one around the pond which looks pretty tame on the map. Lots of rocks with smaller ones on the trails and some significantly larger ones in the surrounding terrain (boulders and cliffs mostly). Trails covered with leaves which were wet from rain earlier in the day, so footing was generally tricky. Upper 50's, so nice for running.

Monday Oct 8, 2012 #

Event: EMPO - Dwaas Kill
 
11 AM

Orienteering race 1:36:25 intensity: (8:34 @1) + (33:43 @2) + (43:14 @3) + (10:54 @4) *** 8.87 km (10:52 / km) +112m 10:14 / km
ahr:129 max:151 spiked:17/20c shoes: VJ Falcons 4 (yellow)

EMPO local event on the expanded Kinns Road map (now known as Dwaas Kill/Kinns Road). The newly mapped portion is mostly marsh or wet ground, with the criteria for being mapped as marsh somewhat unclear to me. Lots of subtle contour detail, very little of it mapped. Many mapped rootstocks, some where they should be relative to the contours, many not. I have no need to go on this map again.

I found all the controls except for one. I was in the circle but had no interest in searching among deadfall to figure out which rootstock might be mapped and have a bag on it. Finished the rest of the course which was on the older part of the map. And to top things off, the maps were printed with odd colors (no yellow, so all the green was bluish).
C • dwaas kill 7

Sunday Oct 7, 2012 #

Event: Hudson Highlander XVII
 
12 PM

Hiking 18:34 [1] 1.35 km (13:44 / km) +136m 9:08 / km
shoes: VJ Falcons 4 (yellow)

Up.
2 PM

Orienteering 26:05 [4] **** 2.24 km (11:40 / km) +64m 10:12 / km
spiked:5/6c shoes: VJ Falcons 4 (yellow)

Test running at Moreau. You really have to pay attention, even if you think you know where you are. :-) Ran about half a course, then had to move/check a few points, so stopped the watch.
Overcast, low 50's but no rain.

Field Checking 1:30:00 [1] *** 4.0 km (22:30 / km) +11m 22:12 / km
spiked:7/7c shoes: VJ Falcons 4 (yellow)

Moving and checking a few points plus scoping out White and Yellow possibilities. Only had the watch on for part of the time, so time and distance estimated.

Orienteering 4:29 [3] **** 0.47 km (9:29 / km)
spiked:2/2c shoes: VJ Falcons 4 (yellow)

Ran the last two controls plus finish chute for some potential course.

Hiking 17:47 [1] 1.39 km (12:50 / km)
shoes: VJ Falcons 4 (yellow)

Down.

Friday Oct 5, 2012 #

4 PM

Trail Run 57:08 intensity: (46 @1) + (5:07 @2) + (34:16 @3) + (16:59 @4) 4.79 mi (11:56 / mi) +230m 10:23 / mi
ahr:138 max:153 shoes: Scarpa Spark Trail Shoes

From Reservoir Road at the upper end of Kennedy Park. Found and explored some mountain bike trails I learned about from guys at work. Covered with newly fallen leaves but visible enough. Some rocks and roots, but fairly tame. Plenty of hilliness and twists and turns. A really nice grove of white birches at the point I turned around. Apparently that trail is about a 10 mile loop of which I only explored the first km. The sun finally returned after several days of overcast and wetness.

Wednesday Oct 3, 2012 #

6 PM

Road Run 30:56 intensity: (2:04 @1) + (17:09 @2) + (10:56 @3) + (47 @4) 3.42 mi (9:02 / mi) +51m 8:38 / mi
ahr:126 max:147 shoes: NB878 - #11

Upper 60's and muggy (in October?).

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