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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Oct 31, 2016:

activity # timemileskm+mload
  Orienteering6 7:38:37 27.28(16:49) 43.9(10:27) 132388 /105c83%187.9
  Strength and Flexibility9 7:30:0090.0
  Walking2 2:59:01 6.53(27:25) 10.51(17:02) 9624.1
  Treadmill5 2:43:46 16.8(9:45) 27.04(6:03) 21170.6
  Road Run5 2:43:45 17.1(9:35) 27.52(5:57) 22250.4
  Trail Run2 1:44:35 9.77(10:42) 15.72(6:39) 9640.4
  Total28 25:19:44 77.48 124.69 194888 /105c83%463.4
  [1-5]28 23:44:04

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Sunday Oct 30, 2016 #

Event: HVO/DVOA Silas Condict County Park
 
11 AM

Orienteering race 1:32:12 intensity: (21 @1) + (5:05 @2) + (42:29 @3) + (39:20 @4) + (4:57 @5) *** 7.48 km (12:19 / km) +225m 10:43 / km
ahr:140 max:162 spiked:11/16c shoes: Falcons 7

Red course at HVO event at Silas Condict County Park (by Kseniya and Nadia). 5.6k SL with 300m+ climb advertised (but probably ~250m in reality). Nice area with mostly open woods and lots of rock features of all sizes. Some mountain laurel but it was pretty well mapped and generally passable. Map had 3m contours which didn't always seem to reflect the terrain (perhaps based on USGS?). Scale was 1:7500. Rock features were "selectively mapped", which is the right way to do it for this terrain, but I never quite figured out the selection criteria so struggled some in the more technical area. I also thought that the trails were a bit generalized, i.e. left out lots of twists and turns and weren't always properly placed relative to the contours.

So, the net result was that I didn't orienteer particularly well (a good portion of which can not be blamed on the map). Big error on #5 by relying too heavily on the trails being accurate. Some faulty compass work coming out of #8 and #14. Smaller bobbles on 3, 6, and 12. Probably could've been 15 minutes faster. Also slowed somewhat by some tightness in my lower back which had been bothering me for the last few days. And kind of warm out there, with temperatures reaching the 70s.

Friday Oct 28, 2016 #

4 PM

Road Run 31:49 intensity: (1:34 @0) + (1:23 @1) + (6:46 @2) + (21:00 @3) + (1:06 @4) 3.2 mi (9:57 / mi) +25m 9:43 / mi
ahr:125 max:145 shoes: Asics Gel-Nimbus 16

Easyish down the road and back on a very Novembery day (low 40s, overcast, some breeze).

Tuesday Oct 25, 2016 #

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

11 AM

Treadmill intervals 35:06 intensity: (1 @0) + (23 @1) + (6:23 @2) + (14:05 @3) + (8:21 @4) + (5:53 @5) 3.75 mi (9:22 / mi) +37m 9:05 / mi
ahr:138 max:160 shoes: Asics Gel-Nimbus 16

Treadmilltervals. 6 x 2:00 @ 7:24/mi with 90sec recovery.

Sunday Oct 23, 2016 #

Event: WCOC Hurd State Park
 
11 AM

Orienteering warm up/down 5:22 intensity: (11 @0) + (23 @1) + (2:58 @2) + (1:50 @3) 0.76 km (7:06 / km) +3m 6:58 / km
ahr:119 max:133 shoes: Jalas - sz 10

Jogging around the field at Hurd to warm up.

Orienteering race 1:12:55 intensity: (1:02 @1) + (8:49 @2) + (37:46 @3) + (24:34 @4) + (44 @5) *** 7.92 km (9:13 / km) +254m 7:56 / km
ahr:136 max:157 spiked:9/12c shoes: Jalas - sz 10

Red course at WCOC event at Hurd SP, hosted by George and Lyn.(Thanks!) Explored some areas of the park recently mapped by George. Really open woods and near perfect weather for running (mostly sunny, 50s). An OK run but not really in race mode after I made a stupid mistake on the way to #8. Was following the compass going west when my brain decided that the red end of the compass needle was pointing where I wanted to go. Didn't catch the error until I hit the second (larger) trail to the north heading east-west - Doh! Also lost some time on the long leg to 6 when I tripped on some ankle-high barbed wire and took a pretty hard fall (fortunately the stuff I landed on was mostly soft but still ended up with a few bruises). Small losses on 4 and 11 also. Afterwards we visited Gillette Castle and Devil's Hopyard State Parks and did some strolling around checking out the sights.

Red - Splits

Saturday Oct 22, 2016 #

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

Friday Oct 21, 2016 #

4 PM

Treadmill 34:12 intensity: (2:29 @1) + (4:08 @2) + (25:50 @3) + (1:45 @4) 3.4 mi (10:04 / mi) +38m 9:43 / mi
ahr:128 max:146 shoes: Asics Gel-Nimbus 16

Thursday Oct 20, 2016 #

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

Wednesday Oct 19, 2016 #

4 PM

Road Run 40:43 intensity: (25 @0) + (1:44 @1) + (14:36 @2) + (23:21 @3) + (37 @4) 4.16 mi (9:47 / mi) +79m 9:15 / mi
ahr:125 max:142 shoes: Asics Gel-Nimbus 16

Run around the block. 70 degrees out.

Tuesday Oct 18, 2016 #

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

11 AM

Treadmill tempo 30:18 intensity: (1:07 @1) + (4:04 @2) + (9:07 @3) + (9:00 @4) + (7:00 @5) 3.15 mi (9:37 / mi) +32m 9:20 / mi
ahr:140 max:163 shoes: Asics Gel-Nimbus 16

Tempo run. 6-4-2min at 8:00/mi with 1 minute recovery in between. Warm inside (probably because it's also warm outside today - in the 80s).

Monday Oct 17, 2016 #

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

Yoga-like stuff with some Pilates mixed in. It would've been better if you could read the instructors mind, since she seemed to assume we all knew what we should be doing. Plus, the music (her "favorite") was almost too loud to hear her anyway. It sounds like she is the new "regular" instructor, so we'll see. Did some extra stretching afterwards (mostly lunges) to get the hip flexors.
C • Most instructors learn "cueing" 1

Sunday Oct 16, 2016 #

Event: Nobscot Reservation
 
11 AM

Orienteering race 1:14:34 intensity: (11 @0) + (15 @1) + (1:26 @2) + (42:28 @3) + (28:05 @4) + (2:09 @5) *** 7.84 km (9:31 / km) +183m 8:31 / km
ahr:139 max:161 spiked:19/23c shoes: Jalas - sz 10

Red course at NEOC local event at Nobscot Scout Reservation. Nice course by Bo Nielsen. Lots of control picking but also some longer route choice legs mixed in. Did fine on the longer legs, small errors on some of the short legs for a total loss of 2 - 3 minutes. Lost a little time at the end of the longest leg (20-21) when I couldn't tell the difference between buildings and boulders on the map (I saw boulders so the presence of buildings confused me). Nice day with temperature in the 60s. Lots of peak Fall foliage on display along the Mass Pike on the ride out and back.

Red - Splits

Saturday Oct 15, 2016 #

Event: EMPO - Switzkill Farm
 
11 AM

Orienteering 56:29 intensity: (4:23 @0) + (5:10 @1) + (3:44 @2) + (17:07 @3) + (21:41 @4) + (4:24 @5) *** 5.5 km (10:16 / km) +177m 8:51 / km
ahr:132 max:169 spiked:13/16c shoes: Jalas - sz 10

EMPO local event at Switzkill Farm, a new map by Phil H-T. Red course, which was limited in length (4.7k straight line) by constraints of the mapped area (more length meant lots more climb). Area is about half open fields, half mostly open woods with some trails. An OK run with no big mistakes - off-line a bit on a couple of controls and a couple of hesitations. One wherethefugawi moment when I let my mind wander while running on a trail. Really nice day - sunny and mid 50s with full Fall colors.

Red - Splits

Friday Oct 14, 2016 #

5 PM

Road Run 25:25 intensity: (2 @0) + (17 @1) + (3:08 @2) + (20:09 @3) + (1:49 @4) 2.7 mi (9:25 / mi) +26m 9:08 / mi
ahr:131 max:151 shoes: Asics Gel-Nimbus 16

A fine Fall day but temperature only in the low 50s, so time for long sleeves.

Thursday Oct 13, 2016 #

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

Wednesday Oct 12, 2016 #

2 PM

Trail Run intervals 45:06 intensity: (7 @0) + (40 @1) + (4:41 @2) + (25:08 @3) + (8:43 @4) + (5:47 @5) 4.06 mi (11:06 / mi) +79m 10:28 / mi
ahr:136 max:158 shoes: NB 1210 "Leadville"

At Hand Hollow Conservation Area. 5 x 400m with 90sec recovery. Pushed hard but since this run was on trails with some ups and downs, the actual pace was pretty variable. Cut the first interval short when I hit the wrong button on the watch so added one at the end using a "manual" measurement of the distance. A fine clear October day with temperature in the upper 60's. Wandered back down to the pond (unrecorded) waiting for Janet to finish up her walk/jog.

Tuesday Oct 11, 2016 #

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

11 AM

Treadmill 31:06 intensity: (9 @0) + (38 @1) + (3:04 @2) + (23:23 @3) + (2:54 @4) + (58 @5) 3.0 mi (10:22 / mi) +48m 9:53 / mi
ahr:131 max:158 shoes: Asics Gel-Nimbus 16

Easy run.

Monday Oct 10, 2016 #

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

Tight hamstrings!

Sunday Oct 9, 2016 #

Event: WCOC Paugussett State Park
 
11 AM

Orienteering race 1:24:26 intensity: (2:36 @0) + (3:50 @1) + (9:51 @2) + (50:38 @3) + (16:28 @4) + (1:03 @5) *** 7.61 km (11:06 / km) +232m 9:37 / km
ahr:131 max:159 spiked:23/25c shoes: Jalas - sz 10

Score-O at Paugussett set by Rick and Susie. 26 controls, all of equal value with 90 min time limit (also a 60 min option). Low 50s and raining - had to keep moving to stay warm. Got 25 of the 26 controls, skipping the furthest out one (104). Had 5 minutes to spare, so getting them all would have been possible. Swept the northern controls first then did a trail run to 103 and worked my way back north through the more technical terrain. Control order: 135-127-119-128-120-102-123-124-105-121-103-111-106-112-110-109-114-115-108-116-131-132-130-133-118.

Saturday Oct 8, 2016 #

10 AM

Road Run 31:19 intensity: (21 @0) + (19 @1) + (4 @2) + (23:49 @3) + (3:59 @4) + (2:47 @5) 3.33 mi (9:24 / mi) +33m 9:07 / mi
ahr:137 max:158 shoes: Asics Gel-Nimbus 16

Runnin'.

Thursday Oct 6, 2016 #

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

11 AM

Treadmill tempo 33:04 intensity: (37 @1) + (3:47 @2) + (9:58 @3) + (8:45 @4) + (9:57 @5) 3.5 mi (9:27 / mi) +56m 9:00 / mi
ahr:143 max:178 shoes: Asics Gel-Nimbus 16

Threshold run on the treadmill. 2 x 5 min @ 8:00/mi pace with 1 min in between. And then 2 min @ 7:30 pace after 2 min recovery, since I was already sweaty. And warm up and cool down stuff.

Wednesday Oct 5, 2016 #

11 AM

Road Run 34:29 intensity: (27 @0) + (1:35 @1) + (4:50 @2) + (20:49 @3) + (6:48 @4) 3.71 mi (9:18 / mi) +60m 8:51 / mi
ahr:132 max:148 shoes: Asics Gel-Nimbus 16

Tuesday Oct 4, 2016 #

1 PM

Walking 2:01:03 intensity: (56:43 @0) + (16:28 @1) + (18:08 @2) + (15:32 @3) + (6:40 @4) + (7:32 @5) 4.5 mi (26:54 / mi) +84m 25:26 / mi
ahr:101 max:167 shoes: NB 1210 "Leadville"

Hike to the Arc Corner marker near Newark, DE and then to the PA-MD-DE corner marker. Overcast and upper 60s so nice for hiking.

Monday Oct 3, 2016 #

12 PM

Trail Run 59:29 intensity: (22 @0) + (3:51 @1) + (6:50 @2) + (32:18 @3) + (16:08 @4) 5.71 mi (10:25 / mi) +17m 10:19 / mi
ahr:131 max:149 shoes: NB 1210 "Leadville"

At Cape Henlopen SP. Walking Dune trail plus Salt Marsh trail. Also a little bit of bushwhacking as a less used trail I was following faded away. Trails pretty tame except for an occasional root. About 20 - 30% was on asphalt.

Walking 57:58 intensity: (27:56 @0) + (29:39 @1) + (23 @2) 2.03 mi (28:33 / mi) +12m 28:03 / mi
ahr:98 max:150 shoes: NB 1210 "Leadville"

Walking on the beach.

Saturday Oct 1, 2016 #

12 PM

Orienteering race 1:12:39 intensity: (12 @0) + (31 @1) + (5:31 @2) + (32:44 @3) + (31:09 @4) + (2:32 @5) *** 6.79 km (10:42 / km) +249m 9:02 / km
ahr:139 max:159 spiked:13/13c shoes: Jalas - sz 10

Red course at HVO local event at Westmoreland (by Geof Connor). Hit them all pretty cleanly. A few hesitations mid-leg on 7 and 12 to reestablish my location and plan. No more that a couple of minutes total lost time. Overcast, upper 50s and threatening showers (none materialized). 5.8km straight line distance.

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