Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Jul 31, 2013:

activity	#	time	miles		km		+m				load
Orienteering	7	11:03:24	30.15	(22:00)	48.53	(13:40)	1787	83 /	100c	83%	186.0
Walking	5	5:38:00	15.16	(22:18)	24.39	(13:51)					33.8
Trail Run	4	3:18:03	18.22	(10:52)	29.32	(6:45)	342				63.3
Road Run	3	1:33:49	10.19	(9:12)	16.41	(5:43)	178				27.7
Hiking	1	30:00	1.0	(30:00)	1.61	(18:39)					3.0
Total	20	22:03:16	74.72	(17:43)	120.25	(11:00)	2307	83 /	100c	83%	313.7

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Wednesday Jul 31, 2013 #

Walking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: NB878 - #11

Golden Gate Park and Presidio. Visited the Conservancy of Flowers to see the Butterflies exhibit. Later walked on the beach on the ocean side of the GGB. Pizza and beer for dinner at a place near the hotel - quite good.

Tuesday Jul 30, 2013 #

Walking 2:00:00 [1] 5.0 mi (24:00 / mi)
shoes: NB878 - #11

Lots of walking around SF, with some hills. Visited about six control points from the Street Scramble map Janet had plus some touristy stuff. Marina area, Nob and Russian Hills, Cable Car Museum, Ferry Terminal, Embarcadero, Fisherman's Wharf area, Ghirardelli Square, Chinatown for dinner. (Janet put our route into gmaps pedometer and measured 9.5 miles).

Monday Jul 29, 2013 #

Walking 1:00:00 [1] 2.0 mi (30:00 / mi)
shoes: NB878 - #11

Around the Presidio, after the drive down from Truckee. Palace of Fine Arts, Fort Point (which is literally under the Golden Gate Bridge). Later walking around Little Italy and Chinatown before and after dinner.

Sunday Jul 28, 2013 #

1 PM

Orienteering race 1:18:11 *** 8.2 km (9:32 / km) +308m 8:01 / km
ahr:140 max:155 spiked:14/16c shoes: VJ Falcons 4 (yellow)

Long distance on Little Truckee Summit map. An excellent course in some very nice terrain. Lots of open areas with many rides and variable footing from various logging operations. Some good route choice legs interspersed with short, moderately technical legs and then a downhill finish for the last 4 controls.

Had a pretty clean run through control 12, then lost about 3 minutes on 13 (I thought I was on the other side of the stream next to 12 and followed the spur without checking the compass, ending up near 10, which I never actually saw. Managed to relocate after heading northish from there and starting to recognize things in the terrain. Could've been much worse.) Also lost 30 - 40 seconds stopping short on 15 and then chasing a bag which clearly wasn't on the feature I was looking for. Ended up 1st in M60 for the day and for the cumulative three day event. Straight line distance 7.3k with 215m climb (280m by my route).

C • Where's Phil? 2

Green - Splits

Saturday Jul 27, 2013 #

2 PM

Orienteering race 33:24 *** 3.64 km (9:11 / km) +107m 8:00 / km
ahr:137 max:160 spiked:10/14c shoes: VJ Falcons 4 (yellow)

Middle distance at Little Truckee Summit. Generally open woods but lots of junk underfoot to slow things down and enough low growth to make it hard to see some of the boulders. And a few dubious "distinct" trees. Course had a few doglegs and shared several legs with Brown, so there were opportunities to be "helped", or not. Two bad controls plus a couple of others where I was off line but managed to spot the flag. Lost at least 6 minutes overall. In spite of the errors, ended up 1st in M60. Straightline distance 3.0 km.

Green #2 - Splits

Friday Jul 26, 2013 #

1 PM

Orienteering race 14:58 *** 2.12 km (7:03 / km) +12m 6:51 / km
ahr:141 max:150 spiked:15/17c shoes: VJ Falcons 4 (yellow)

Sprint at Donner Memorial SP. A forest sprint in generally wide open woods bouncing from big boulder to big boulder. Very fast but minimal route choice. One big mistake (~ 1 min) by misreading a control description and looking on the wrong side of a boulder and then spending way too much time looking for another 4m boulder which might have a flag on it. Turns out the flag was on the side I was approaching from but obscured by vegetation. Also had a couple of 5 - 10 second losses due to being off line. Straight line distance 1.9 km. Third in M60.

6 PM

Orienteering 40:52 *** 4.22 km (9:42 / km) +62m 9:02 / km
ahr:126 max:145 spiked:7/11c shoes: VJ Falcons 4 (yellow)

Motala at Burton Creek. Did two of the four loops walking and jogging. Some sloppy orientering, especially for the pace I was going.

Green Sprint - Splits

Thursday Jul 25, 2013 #

Event: Sierra Summerfest

7 PM

Orienteering race 1:08:51 *** 6.36 km (10:50 / km) +333m 8:35 / km
ahr:136 max:156 spiked:12/13c shoes: VJ Falcons 4 (yellow)

Score-O at Spooner Lake, first event of Sierra Summerfest. Lots of opportunity for climb. Planned a route with only one significant climb so as to not beat myself up too badly with three A-meet races coming up. Unfortunately added a bonus climb of about 6-7 contours on one leg. Otherwise hit all of the controls pretty well. Finished well under the 90 minute time limit, as planned. Overcast with some sprinkles and occasional thunder. Control order: 112-101-100-106-115-107-110-105-111-104-103-102-109 for a total of 185 points (max 340 possible).

Wednesday Jul 24, 2013 #

Hiking 30:00 [1] 1.0 mi (30:00 / mi)
shoes: NB 573 Trail Shoes

On the nature trail near the summit of Mt. Diablo. Hot (90 - 100F).

Monday Jul 22, 2013 #

4 PM

Road Run 32:48 3.58 mi (9:09 / mi) +70m 8:38 / mi
ahr:132 max:155 shoes: NB878 - #11

Cooler than it's been, but still quite warm at 84F.

Saturday Jul 20, 2013 #

Event: Ward Pound Ridge

11 AM

Orienteering race 1:20:08 *** 6.72 km (11:55 / km) +324m 9:36 / km
ahr:140 max:157 spiked:15/17c shoes: VJ Falcons 4 (yellow)

Red course at Ward Pound Ridge local HVO event. Nice course by Craig Weber and Geoff Connor on the recently digitized (and updated map). Courses were generally in really nice woods. There was some anoying deadfall in some areas but visibility was always very good. A pretty clean run with only two small misses (~30 sec each). The weather was brutal, mid-80's with 70+ dewpoint, so I walked quite a bit. Straight line distance 5.8 km. Climb 275m by counting contour lines.

Red - Splits

Thursday Jul 18, 2013 #

9 AM

Trail Run 1:14:05 ** 5.99 mi (12:22 / mi) +225m 11:05 / mi
ahr:139 max:153 shoes: Scarpa Spark Trail Shoes

At Pittsfield SF. Started at about 9:30 so the heat wasn't too bad, plus I was mostly in the woods. Temperature was probably 80F when I started. Tried to run the route of last winter's Turner Trail Run but failed miserably. I got the first part right (up the newish trail to the east of Turner which takes you about half way up the hill and then down Turner to the road). I missed a turn in the second half which takes you around a pond and then back to the Lulu Pond parking area, so I ended up doing a few loops until I finally bailed to the main road and jogged back to the car. I had a map with some/most of the trails on it, but don't seem to have used it effectively. I should probably create my own map by running all the trails and taking some notes. Deer flies were out, but apparently they don't like me and weren't bothersome after a few minutes. Because of the looping in the second half, went a bit longer than planned.

Trail Run 3:13 0.25 mi (12:49 / mi)
ahr:132 max:146 shoes: Scarpa Spark Trail Shoes

Jogging back to the car after I bailed to the road.

Wednesday Jul 17, 2013 #

Walking 30:00 [1] 1.8 mi (16:40 / mi)

Tuesday Jul 16, 2013 #

10 AM

Trail Run 43:29 6.72 km (6:28 / km) +112m 5:58 / km
ahr:129 max:148 shoes: Scarpa Spark Trail Shoes

Trail run at Hand Hollow. Tried to beat the heat but it was already in the low 80's by 10am ("early" morning just does not work for me). It wasn't too bad in the woods and I limited traverses through open areas, so I was mostly in the shade. Trails in very good shape since it hasn't rained in a while.

Saturday Jul 13, 2013 #

Event: CNYO Rogaine XXIII

11 AM

Orienteering race 5:47:00 [2] *** 17.27 km (20:05 / km) +641m 16:57 / km
spiked:10/12c shoes: NB 573 Trail Shoes

6-hour division of CNYO Rogaine at Connecticut Hill SF, SW of Ithaca. 12 controls (out of 60), 570 points (out of 2700). Good enough for first overall, although the hard core were doing the 24-hour version.

Thursday Jul 11, 2013 #

4 PM

Road Run 23:38 2.54 mi (9:19 / mi) +68m 8:36 / mi
ahr:127 max:150 shoes: NB878 - #11

The humidity has abated (for now). Much more pleasant even with a temp of about 80F.

Wednesday Jul 10, 2013 #

4 PM

Road Run 37:23 4.07 mi (9:11 / mi) +40m 8:55 / mi
ahr:134 max:153 shoes: NB878 - #11

Yuck - 77F air temp, 72F dew point. Would've been drier if it was raining.

Sunday Jul 7, 2013 #

8 AM

Trail Run 38:58 6.5 km (6:00 / km) +2m 5:59 / km
ahr:130 max:145 shoes: Scarpa Spark Trail Shoes

Nature trail at the condo plus the spur out to the bay and back. A few muddy spots on the trail but there are boardwalks across the really marshy parts. Lots of roots, no rocks. Stupid humid - 75F dew point. Temp in the low 80's (at 9am) so it was good to be in woods most of the time.

Friday Jul 5, 2013 #

10 AM

Trail Run 38:18 6.05 km (6:20 / km) +3m 6:19 / km
ahr:133 max:148 shoes: NB878 - #11

From the condo. Mostly on the nature trail. Warm and humid. Tripped on a root resulting in a hard landing but no long term damage. Thought I was going to be mostly on pavement, so was wearing road shoes, but that probably wasn't much of a factor as the trail is pretty tame.

Monday Jul 1, 2013 #

Walking 1:08:00 [1] 5.4 km (12:36 / km)
shoes: NB 573 Trail Shoes

A stroll around New Holland with Janet. Warm and muggy but with a breeze.

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