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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Oct 31, 2017:

activity # timemileskm+mload
  Orienteering6 8:12:34 28.04(17:34) 45.13(10:55) 125677 /90c85%181.2
  Trail Run3 3:18:03 17.62(11:14) 28.36(6:59) 58592.0
  Strength and Flexibility3 2:30:0030.0
  Road Run4 2:14:19 14.28(9:24) 22.98(5:51) 19138.3
  Rail Trail Run3 2:02:08 12.63(9:40) 20.33(6:01) 11043.0
  Walking3 41:35 2.53(16:26) 4.07(10:13) 2006.6
  Hiking1 12:36 0.4(31:29) 0.64(19:34) 270.3
  Total19 19:11:15 75.5 121.5 236977 /90c85%391.3
  [1-5]19 18:40:51

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Monday Oct 30, 2017 #

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

Sunday Oct 29, 2017 #

Event: DVOA Ridley Creek State Park
 
Event: POSTPONED 5th Annual Silas Map Adventure
 

Saturday Oct 28, 2017 #

Event: DVOA Myrick Center (BVA)
 
1 PM

Trail Run 54:07 intensity: (1:54 @0) + (5:03 @1) + (7:51 @2) + (32:58 @3) + (6:21 @4) 4.75 mi (11:24 / mi) +101m 10:41 / mi
ahr:128 max:151 shoes: NB Leadville VS

Lancaster County Park. Some paved, some grass, a little bushwacking but mostly trails (covered with leaves). Upper 60s, mostly sunny.

Thursday Oct 26, 2017 #

4 PM

Road Run 30:01 intensity: (13 @0) + (23 @1) + (4:44 @2) + (24:41 @3) 3.2 mi (9:23 / mi) +30m 9:07 / mi
ahr:129 max:140 shoes: Asics Gel-Nimbus 16

Around the blocks.

Monday Oct 23, 2017 #

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

Sunday Oct 22, 2017 #

Event: SVO Rocky Ridge
 
11 AM

Orienteering race 57:00 intensity: (44 @0) + (4:13 @1) + (3:33 @2) + (30:31 @3) + (17:23 @4) + (36 @5) *** 6.16 km (9:15 / km) +209m 7:54 / km
ahr:134 max:160 spiked:7/9c shoes: Asics Gel-Nimbus 16

Green course at SVO local event at Rocky Ridge. 5.3km, 200m climb. Decided against doing the 7k Red course as I was a bit tired and sore from the trail race yesterday. Another fine October day with temperature about 70F and sunny. Visibility generally good as the vegetation has started preparing for Winter. A decent run with small errors on two controls. Off to the left approaching #7 but noticed a trail marker closer than expected and corrected. Left the trail too soon attacking #8 but figured that out pretty quickly. Probably 2-3 minutes total lost. Lots of trail running (there are lots of trails) and several controls were orangish because of nearby strong attack points. Course could have used an additional control between 8 and 9 too keep it from being a long trails run to a trail junction control. Still a fun day in the woods.

Green - Splits

Saturday Oct 21, 2017 #

Event: DVOA Tyler State Park
 
11 AM

Trail Run race 1:00:25 intensity: (7 @1) + (8 @2) + (19 @3) + (35:46 @4) + (24:05 @5) 10.06 km (6:00 / km) +212m 5:26 / km
ahr:151 max:163 shoes: NB 1210 "Leadville"

10k trail race at ChesLen Nature Preserve near Coatesville, PA. Mostly double-wide trails with some roots, a few stream crossings and lots of ups and downs. A good portion was through fields on well mowed trails. Started walking some of the hills after the halfway point. Finished 4/11 in 60+ and 45/114 overall. First M60+ was 42:xx! 60s at the start and sunny but not uncomfortably warm.

Thursday Oct 19, 2017 #

11 AM

Rail Trail Run 47:22 intensity: (20 @0) + (30 @1) + (3:50 @2) + (26:43 @3) + (15:30 @4) + (29 @5) 5.04 mi (9:24 / mi) +45m 9:09 / mi
ahr:137 max:155 shoes: NB Leadville VS

Little Lehigh Parkway. Upper 60s, sunny - quite pleasant.

Tuesday Oct 17, 2017 #

4 PM

Road Run 28:57 intensity: (15 @0) + (16 @1) + (7:19 @2) + (20:59 @3) + (8 @4) 3.07 mi (9:26 / mi) +63m 8:52 / mi
ahr:128 max:142 shoes: Asics Gel-Nimbus 16

Monday Oct 16, 2017 #

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

Sunday Oct 15, 2017 #

9 AM

Orienteering race 1:10:21 intensity: (16 @0) + (52 @1) + (2:44 @2) + (46:33 @3) + (19:18 @4) + (38 @5) ***** 6.05 km (11:38 / km) +194m 10:01 / km
ahr:137 max:182 spiked:9/12c shoes: Falcons 7

Boulder Dash Day 2. Green X course (5.0k, 205m climb). Not as sharp navigating today as yesterday - was being more compass-dependent and less feature-dependent, which isn't the optimum way to approach this terrain. No big errors but many smaller ones. Way off on the bearing to #2 but recovered OK. Chased the wrong bag to #3. Off by 90 degrees coming out of #6 but recovered quickly then misread the ponds as I approached #7. Misread the contours a little coming from 9-10 and took a minute or so to figure it out. Probably could have been 5-7 minutes faster. Passed by Tim between 11 and 12 but then passed him back in the finish chute.

Was 5th on Green X for the day, 3rd in M60 and 2nd in M60 for 2-day combined.

A fine event by the UNO team. Excellent terrain, excellent courses, well organized and topped off by just about perfect weather.

Note that my watch was inadvertently stopped for about 31 seconds between controls 5 and 6 so the GPS track in the AP display is off from that point on.

Sunday - Green X - Splits

Saturday Oct 14, 2017 #

11 AM

Walking 18:28 intensity: (1:05 @0) + (9:45 @1) + (5:13 @2) + (2:25 @3) 1.98 km (9:20 / km) +31m 8:40 / km
ahr:108 max:138 shoes: Falcons 7

Walk/jog to start (missed a turn on the way- oops).

Orienteering 1:26:14 intensity: (2:36 @0) + (2:55 @1) + (10:50 @2) + (43:05 @3) + (24:21 @4) + (2:27 @5) ***** 6.58 km (13:06 / km) +174m 11:34 / km
ahr:133 max:177 spiked:12/13c shoes: Falcons 7

UNO Boulder Dash on Burnt Mountain map. Green X course - 5.3k with 240m climb. Map (thankfully) printed at 1:7500. Very complex terrain but runnable woods with generally good visibility. Sunny with temps in the 60s (started at 12:06p, late in the start window).

A pretty decent run. Very focused on keeping contact and usually chose safer routes (i.e. involving trails or other solid handrails). Lots of hesitations stopping to read the map and features. Lost about two minutes on #5 when I headed up a wrong reentrant 20-30 degrees off from the one I wanted. Relocated using trails and trail junctions. Otherwise the bags all showed up where I expected them to. AP shows about 30 sec of error on #6 which is about the time it took me to verify my location when I hit a trail on my intended route. In a dead heat with Phil for 2nd in M60. Tie for 7th overall on Green X out of about 25.
C • Nice run in! 1

Saturday - GreenX - Splits

Friday Oct 13, 2017 #

Event: UNO Boulder Dash
 
2 PM

Walking 7:58 intensity: (26 @0) + (2:13 @1) + (4:14 @2) + (1:05 @3) 0.72 km (11:00 / km) +67m 7:32 / km
ahr:112 max:136 shoes: VJ Falcons 8

Hike/jog up the trail to a point where the navigation became non-trivial.

Orienteering 59:51 intensity: (6:33 @0) + (28:52 @1) + (16:56 @2) + (6:41 @3) + (49 @4) **** 3.86 km (15:30 / km) +132m 13:14 / km
ahr:107 max:145 spiked:6/9c shoes: VJ Falcons 8

Stopped at Paugussett on the way to NH for the Boulder Dash and played in the woods. Had a 1:10000 map from long ago (i.e. trails were outdated but the rocks and contours hadn't moved much). Visited several control sites in the fairly technical middle of the map, focusing on accuracy rather than speed (and without any flags it was plenty challenging). Nice day - 60s and partly cloudy.

Thursday Oct 12, 2017 #

4 PM

Road Run 46:00 intensity: (19 @0) + (30 @1) + (6:34 @2) + (33:24 @3) + (5:13 @4) 4.97 mi (9:15 / mi) +75m 8:50 / mi
ahr:132 max:147 shoes: Asics Gel-Nimbus 16

Wednesday Oct 11, 2017 #

2 PM

Rail Trail Run 40:05 intensity: (22 @0) + (38 @1) + (14:44 @2) + (24:21 @3) 4.08 mi (9:49 / mi) +32m 9:35 / mi
ahr:125 max:136 shoes: NB Leadville VS

Easy run on the Saucon Rail Trail from Hellertown to Reading St. Parking area (and back). 70F and humid - where is October? Still some stiff and sore parts from Sunday but nothing was bothersome while running.

Sunday Oct 8, 2017 #

Event: SVO Susquehanna Stumble XIX
 
11 AM

Orienteering race 2:59:17 intensity: (38 @0) + (1:05 @1) + (12:53 @2) + (1:30:51 @3) + (1:08:05 @4) + (5:45 @5) *** 18.01 km (9:57 / km) +470m 8:48 / km
ahr:138 max:159 spiked:25/29c shoes: Falcons 7

Susquehanna Stumble at Fair Hill, starting at the parking area off Appleton Rd. Apparently we orienteered in both Maryland and Pennsylvania, crossing the Mason-Dixon Line a couple of times. Lots of road/trail running and running across fields (which weren't particularly fast since the grass was long and thick most of the time). Three windows, each with four controls so the choice was pretty much clockwise or counterclockwise. Some nice route choice legs and a little added challenge due to vegetation changes which have occurred since the map was made (~15 yrs ago?). Warm (70s) and muggy with a few light showers during the race. It had rained overnight so things were wet.

Window order: 33-36-37-35, 46-47-49-48, 67-75-76-74.

StumbleLong - Splits

Friday Oct 6, 2017 #

4 PM

Rail Trail Run intervals 34:41 intensity: (16 @0) + (37 @1) + (8:35 @2) + (15:05 @3) + (5:13 @4) + (4:55 @5) 3.51 mi (9:53 / mi) +33m 9:36 / mi
ahr:133 max:160 shoes: Asics Gel-Nimbus 16

Intervals on the Saucon Rail Trail, heading south from the Library. 4 x 400m + 2 x 200m with 90sec recovery. Looks like there's about a 1% grade, uphill for the first two 400s, downhill for next two. 200s were really ~220m since the watch was expecting me to go 400m but I overruled it. Upper 70s and a bit muggy - I thought Summer was over.

Thursday Oct 5, 2017 #

4 PM

Road Run 29:21 intensity: (12 @0) + (1:31 @1) + (9:42 @2) + (17:53 @3) + (3 @4) 3.04 mi (9:39 / mi) +23m 9:26 / mi
ahr:126 max:144 shoes: Asics Gel-Nimbus 16

Easyish run.

Wednesday Oct 4, 2017 #

11 AM

Trail Run 1:23:31 intensity: (15 @0) + (49 @1) + (2:34 @2) + (56:14 @3) + (23:27 @4) + (12 @5) ** 6.62 mi (12:37 / mi) +272m 11:11 / mi
ahr:137 max:161 shoes: NB 1210 "Leadville"

South Mountain Preserve in Emmaus. Almost all single track (except along the power lines). Plenty of rocks and roots but nothing too steep. Finally completed a loop of trail on the far side of the power line without having to backtrack or bushwack. One ankle twist early in the run and two stumbles involving hand-to-ground contact (and leaving some skin behind on the second one). Sunny and about 70F - a fine October day.
C • No skin behind 1

Monday Oct 2, 2017 #

11 AM

Walking 15:09 intensity: (1:22 @0) + (6:04 @1) + (4:29 @2) + (3:14 @3) 1.37 km (11:04 / km) +103m 8:03 / km
ahr:109 max:136 shoes: VJ Falcons 8

To the start for the Oak Hill course (via a slightly different route than NAOC competitors had to take).

Orienteering 39:51 intensity: (2:47 @0) + (6:13 @1) + (1:30 @2) + (10:24 @3) + (18:00 @4) + (57 @5) *** 4.46 km (8:56 / km) +78m 8:13 / km
ahr:131 max:160 spiked:18/18c shoes: VJ Falcons 8

Stopped by Hanover on the way back from a wedding at Jay Peak (northern VT, a stone's throw from Canada) and ran the Green X course from NAOC at Oak Hill. There are O-flags out, so it was real "race" conditions. Vegetation is probably about the same as it was at NAOC but the weather was better (sunny and 50s vs. rain showers if I recall correctly). AP shows me with no errors but there were several legs where my route execution was less than perfect. (Full disclosure: I designed the course and have spent considerable time field checking on the map. It's been a year since the event but most things looked familiar and I'm sure I had to spend less time actually looking at the map.) One interesting observation: Even though I have an opinion of the "best" route choice for each leg, I didn't always take that route under the pressure of racing, partly due to botched execution but occasionally because my brain just chose something different.

Hiking 12:36 intensity: (9:51 @0) + (2:36 @1) + (9 @2) 0.4 mi (31:29 / mi) +27m 26:05 / mi
ahr:83 max:112

Hiked out to check one of the Yellow controls. Surprisingly, there was another orienteer there at the same time (a Monday at about noon) and he had trouble finding the bag on one of the controls (the ski jump tower). It was there but pretty well obscured by vegetation - a situation I remedied.

Middle - Green X - Splits

Sunday Oct 1, 2017 #

Event: Hudson Highlander 2017
 

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