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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Aug 31, 2015:

activity # timemileskm+mload
  Orienteering7 7:31:22 26.86(16:48) 43.22(10:27) 71387 /102c85%254.6
  Strength and Flexibility4 3:20:0040.0
  Field Checking1 1:45:00 4.04(26:01) 6.49(16:10) 17410.5
  Road Run3 1:43:27 9.76(10:36) 15.71(6:35) 36132.5
  Treadmill2 1:26:09 7.2(11:58) 11.59(7:26) 29021.7
  Hiking2 1:07:04 2.75(24:26) 4.42(15:11) 20511.0
  Trail Run2 39:53 2.78(14:22) 4.47(8:56) 5010.4
  PT2 20:004.0
  Total18 17:52:55 53.38 85.9 179387 /102c85%384.6

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Monday Aug 31, 2015 #

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

Last class for this instructor (apparently she got a real job and the class couldn't convince her that leading this class once a week would be a better option). We'll have to see if there's a replacement.
12 PM

Field Checking 45:00 [1] *** 3.06 km (14:41 / km) +48m 13:37 / km
shoes: Jalas - sz 10

Checking some points at Pineridge after some map changes - several issues resolved! Actual time was about 1:15. Also spent about 15 minutes chatting with the landowner.

Field Checking 1:00:00 [1] *** 3.43 km (17:30 / km) +126m 14:47 / km
shoes: Jalas - sz 10

More points, on the other side of the road. Actual time about 2 hours.

Saturday Aug 29, 2015 #

12 PM

Road Run intervals 37:50 intensity: (49 @1) + (8:58 @2) + (12:32 @3) + (11:18 @4) + (4:13 @5) 3.9 mi (9:42 / mi) +136m 8:45 / mi
ahr:139 max:164 shoes: Asics Gel-Nimbus 16

Speed work! But only a little bit. 3 x 400m on the roads with 90 sec recovery. A fourth would have been tough (physically and mentally). Turns out these were quite a bit faster than I expected, probably too fast. 1:49, 1:42, 1:44. Climb calculated by AP looks bogus - probably closer to 70m.

Thursday Aug 27, 2015 #

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

Big bouncy ball.

PT 10:00 [2]

Knee strengthening stuff using machines - hamstrings, quads, aductors, abductors. 2 x sets of 12. Don't know if it will help, but it probably won't hurt (unless I do something stupid).
11 AM

Treadmill 46:59 intensity: (12:07 @1) + (13:54 @2) + (12:50 @3) + (8:08 @4) 4.0 mi (11:45 / mi) +190m 10:14 / mi
ahr:124 max:148 shoes: Asics Gel-Nimbus 16

Climbing up the treadmill. Warm-up walking for 1 mile at increasing pace and incline intensity, 1 mi at 2%/10min pace, 0.5 mi at 6%/14min pace, 1 mi at 1.5%/9:30, 0.5 mi at 6%/14min pace, walking cooldown off the clock.

Wednesday Aug 26, 2015 #

11 AM

Road Run 35:17 intensity: (3:26 @1) + (9:29 @2) + (10:08 @3) + (11:46 @4) + (28 @5) 3.58 mi (9:51 / mi) +158m 8:40 / mi
ahr:133 max:157 shoes: Asics Gel-Nimbus 16

Outside on a very nice day - low 70s and dry. Walked some of the steeper downhills to reduce the load on the knees.

Tuesday Aug 25, 2015 #

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

PT 10:00 [2]

Knee strengthening with machines.

Monday Aug 24, 2015 #

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

Not as hard as I had expected after 4 weeks off but hip muscles kept tightening up.

Sunday Aug 23, 2015 #

3 PM

Treadmill 39:10 intensity: (13:28 @1) + (12:24 @2) + (9:32 @3) + (3:46 @4) 3.2 mi (12:14 / mi) +100m 11:09 / mi
ahr:117 max:150 shoes: Asics Gel-Nimbus 16

My knee doesn't seem to mind uphill as much as downhill so off to the treadmill to do all uphill stuff. Mix of walking and running (4.5mph at 4-5%, 6-6.3mph at 2%) to get the leg muscles used to running after a couple of weeks off. Stretched calfs, quads and hamstrings afterwards. Out to dinner afterwards to celebrate our 40th(!) anniversary.
C • Congrats! 1

Saturday Aug 22, 2015 #

12 PM

Road Run 30:20 intensity: (28:18 @1) + (1:12 @2) + (50 @3) 2.28 mi (13:18 / mi) +67m 12:12 / mi
ahr:91 max:135 shoes: NB878 - #12

More of a brisk walk than a run as my left knee wasn't happy with running on roads. Ran up a hill.

Note: Have added GPS tracks and some basic comments from Scotland orienteering but still need to add the details. The quick summary: my orienteering was mediocre at best but I enjoyed the spectacle.

Saturday Aug 8, 2015 #

6 AM

Hiking 42:42 [2] 2.63 km (16:13 / km) +205m 11:40 / km
shoes: Jalas - sz 10

Orienteering race 1:17:28 intensity: (35:00 @2) + (7:28 @3) + (35:00 @4) *** 5.82 km (13:19 / km) +129m 11:59 / km
spiked:8/10c shoes: Jalas - sz 10


S6D - Day 6 Glen Affric - C32 - Splits

Friday Aug 7, 2015 #

4 AM

Orienteering race 1:34:57 [4] *** 7.76 km (12:14 / km) +186m 10:55 / km
spiked:14/16c shoes: Jalas - sz 10


S6D - Day 5 Glen Affric - C32 - Splits

Thursday Aug 6, 2015 #

7 AM

Orienteering race 1:14:40 [4] *** 8.53 km (8:45 / km) +72m 8:24 / km
spiked:11/16c shoes: Jalas - sz 10


S6D - Day 4 Darnaway - C32 - Splits

Wednesday Aug 5, 2015 #

5 AM

Trail Run 15:50 [2] 1.54 km (10:16 / km) +29m 9:23 / km

Orienteering race 42:32 [4] *** 4.55 km (9:21 / km) +24m 9:07 / km
spiked:12/14c shoes: Jalas - sz 10


S6D - Day 3 Darnaway - C32 - Splits

Tuesday Aug 4, 2015 #

6 AM

Orienteering race 23:03 [4] *** 3.38 km (6:49 / km) +64m 6:14 / km
spiked:23/24c shoes: NB 1210 "Leadville"

S6D - Sprint on Forres map (area used for WOC Sprint Final) M55+ (Supervet Men). 39th out of 89. 2.5k, 55m.

Fun sprint. First 20 controls in the town of Forres and the park area near the arena, then a pointless 35m climb in open woods to a straightforward control and back down via a couple of controls to the finish. Hesitated on the first control and a couple of others, had to modify my route choice on the way to 5 when I realized there was an uncrossable wall in the way (probably only lost 10-15 sec). This was easily my best run of the week - figures that it was on the day that didn't really count for anything.

S6D - Forres Sprint - 3 - Splits

Monday Aug 3, 2015 #

7 AM

Orienteering race 59:42 [4] 5.49 km (10:53 / km) +160m 9:30 / km
shoes: Jalas - sz 10

S6D - Day 2 - Strathfarrar. M60L. 83rd out of 171. 3rd of 6 US M60s.

4.4k, 160m.

Trail Run 15:23 [3] 1.95 km (7:54 / km) +2m 7:52 / km
shoes: Jalas - sz 10

Trail Run 8:40 [3] 0.98 km (8:52 / km) +19m 8:05 / km
shoes: Jalas - sz 10

10 AM

Hiking 24:22 [1] 1.78 km (13:39 / km)


S6D - Day 2 Strathfarrar - C32 - Splits

Sunday Aug 2, 2015 #

5 AM

Orienteering race 1:19:00 [4] *** 7.7 km (10:16 / km) +78m 9:46 / km
spiked:19/22c shoes: Jalas - sz 10

S6D - Day 1 - Achagour. M60L. 111th out of 173. 3rd of 6 US M60s.

6.05k, 120m

Note: FR ran out of battery ~90 sec from the end so track ends at control 21.

S6D - Day 1 Achagour - C32 - Splits

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