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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Aug 31, 2019:

activity # timemileskm+mload
  Orienteering7 11:06:00 34.44(19:20) 55.43(12:01) 176787 /105c82%273.4
  Walking8 7:42:24 16.49(28:02) 26.54(17:25) 60615.1
  Strength and Flexibility8 6:40:0040.0
  Field Checking3 5:32:39 8.42(39:31) 13.55(24:33) 20524.4
  Bike-Trail3 3:09:48 17.52(10:50) 28.2(6:44) 23755.9
  Trail Run2 1:45:24 7.65(13:47) 12.31(8:34) 42640.1
  Hiking2 1:44:08 2.83(36:48) 4.55(22:52) 2552.7
  Bike-Rail Trail1 1:30:12 14.78(6:06) 23.79(3:48) 1025.4
  Total31 39:10:35 102.13 164.36 359887 /105c82%457.0
  [1-5]31 28:59:18

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Saturday Aug 31, 2019 #

Event: Deschutes Daze 2019
 
9 AM

Orienteering race 1:10:25 intensity: (24 @0) + (31 @1) + (12:14 @2) + (31:00 @3) + (19:53 @4) + (6:23 @5) *** 7.24 km (9:43 / km) +88m 9:10 / km
ahr:136 max:176 spiked:10/13c shoes: VJ Falcons 9

Deschutes Daze Day 1. Short Course on “Witch of Many Boulders” map. Same map as the long course but shortcutting to skip controls 5,6,7 and 9. Supposedly 4.3k, but it seemed longer (and my GPS distance of 7+ km seems to support that since I don’t think I added that much distance by my wandering). A challenging technical section (controls 10-14) in an area of lava flow. Sunny and low 70s - quite nice.

Completely screwed up #1 - finally relocated near the road but lost about 8 minutes. Lost a minute or two to control 8 by heading off toward the Long course control rather than following the cutoff. Missed 11 in the lava field and had to relocate from the road beyond (4 min lost). Should have easily been under an hour.

Lower Dutchman, Short Witch - Splits

Friday Aug 30, 2019 #

9 AM

Hiking 1:10:18 intensity: (47:15 @0) + (20:51 @1) + (1:07 @2) + (1:05 @3) 1.93 mi (36:26 / mi) +166m 28:46 / mi
ahr:84 max:138

Watchman Peak, Crater Lake NP.
12 PM

Hiking 33:50 intensity: (33:11 @0) + (39 @1) 0.9 mi (37:36 / mi) +90m 28:43 / mi
ahr:73 max:97

Pinnacles Trail, Crater Lake NP.

Tuesday Aug 27, 2019 #

Strength and Flexibility (Yoga ) 50:00 [1]

Monday Aug 26, 2019 #

Strength and Flexibility (Yoga ) 50:00 [1]

3 PM

Bike-Trail 58:40 intensity: (51 @0) + (2:25 @1) + (11:31 @2) + (40:00 @3) + (3:46 @4) + (7 @5) 6.08 mi (9:39 / mi) +100m 9:11 / mi
ahr:129 max:156 shoes: Trek Marlin 7

Trails at Nockamixon SP - Haycock Run (twice), Eastern Woods, Jaywalk and part of Cold Spot. A couple of muddy spots but trails are mostly dry and in good shape. Low 70s and partly sunny.

Sunday Aug 25, 2019 #

8 PM

Walking 39:59 intensity: (32:52 @0) + (6:59 @1) + (8 @2) 2.04 mi (19:36 / mi)
ahr:84 max:111

Around the neighborhood (after dark).

Saturday Aug 24, 2019 #

Event: Ellicottville Adventure Run & Hike
 
10 AM

Orienteering 5:36:46 intensity: (40 @0) + (1:01:49 @1) + (1:57:49 @2) + (1:28:20 @3) + (37:50 @4) + (30:18 @5) *** 22.35 km (15:04 / km) +955m 12:25 / km
ahr:126 max:183 spiked:21/29c shoes: VJ Falcons 10

6 hour Adventure Run/Rogaine near Ellicottville, NY at Rock City SF And McCarty Hill SF, starting at the CCC camp off Hungry Hollow Road. Cooler weather than we’ve been having with temperatures comfortably in the 60s. The area has large steep hills, lots of large rocks, rockiness underfoot and mostly light green vegetation. The maps are orienteering maps and very good.

Visited 29 (of 40) controls for 730 of a possible 1000 points. I think I was 7th overall, 6th male. Control order: 3-2-8-24-38-37-20-19-29-22-14-23-36-21-35-27-13-12-34-32-33-31-26-9-4-6-15-5-1. Had enough time that I could’ve gotten 11 before 5 but it involved another 15 contours down and back up and my body said no.

Sub-optimal navigation on 8 of the controls. Challenged by the control placement in rock features on 8, 19, and 21 (did fine on 13 where others had problems). On all the others (22, 36, 35, 27, 34) I was relying too heavily on staying on a bearing and lost map contact. Managed to relocate, but on two or three occasions it was because other competitors were in the vicinity of the control.

A really fine event hosted by BFLO. Thanks to all those involved in organizing.

Friday Aug 23, 2019 #

Strength and Flexibility 50:00 [1]

Thursday Aug 22, 2019 #

3 PM

Bike-Trail 1:03:27 intensity: (2:31 @0) + (10:39 @1) + (18:09 @2) + (27:33 @3) + (4:02 @4) + (33 @5) 5.16 mi (12:18 / mi) +51m 11:56 / mi
ahr:122 max:163 shoes: Trek Marlin 7

Jordan Parkway trails. Mid to upper 80s.

Tuesday Aug 20, 2019 #

Strength and Flexibility (Yoga ) 50:00 [1]

10 AM

Trail Run hills 55:32 intensity: (14 @0) + (1:37 @1) + (10:05 @2) + (28:21 @3) + (10:42 @4) + (4:33 @5) 3.83 mi (14:30 / mi) +252m 12:02 / mi
ahr:134 max:160 shoes: NB Leadville VS

Trails at Star Village. 6 x 1 min hills (~20m climb for each and 100 - 120m distance). Steep enough that I had to power walk part of each. Pretty hot, low to mid-80s.

Monday Aug 19, 2019 #

Strength and Flexibility 50:00 [1]

Sunday Aug 18, 2019 #

Event: DVOA Green Lane Park
 
7 AM

Field Checking 29:17 intensity: (10:01 @0) + (17:01 @1) + (1:28 @2) + (47 @3) *** 1.75 km (16:42 / km) +28m 15:28 / km
ahr:95 max:141 shoes: VJ Falcons 9

Hanging bags on the White and Yellow courses at Green Lane.

Field Checking 54:08 intensity: (30:35 @0) + (15:12 @1) + (5:22 @2) + (2:59 @3) *** 2.65 km (20:23 / km) +16m 19:48 / km
ahr:93 max:140 shoes: VJ Falcons 9

The rest of W and Y courses. Started to rain, rained pretty hard for a while, and stopped within an hour, just in time for people to head out on courses. Temperatures were in the low 70s to start and climbed to the upper 80s when the sun was out. Pretty steamy.

Saturday Aug 17, 2019 #

10 AM

Field Checking 1:43:34 intensity: (59:34 @0) + (38:01 @1) + (3:47 @2) + (1:58 @3) + (14 @4) *** 3.65 km (28:21 / km) +46m 26:41 / km
ahr:90 max:143 shoes: VJ Falcons 9

Hanging bags at Green Lane for tomorrow’s event. Hot and humid, so quite the sweatfest even just walking. I think I cleared out almost every spider web, but there may still be a few left for tomorrow’s competitors to enjoy.

Field Checking 1:09:24 intensity: (27:25 @0) + (38:00 @1) + (3:33 @2) + (26 @3) *** 2.46 km (28:11 / km) +41m 26:02 / km
ahr:92 max:126 shoes: VJ Falcons 9

Second loop.

Field Checking 35:08 intensity: (1:05 @0) + (24:02 @1) + (4:34 @2) + (3:27 @3) + (2:00 @4) *** 1.27 km (27:39 / km) +27m 25:01 / km
ahr:109 max:147 shoes: VJ Falcons 9

Third loop.
3 PM

Field Checking 41:08 intensity: (13:38 @0) + (22:59 @1) + (4:14 @2) + (17 @3) *** 1.75 km (23:27 / km) +49m 20:36 / km
ahr:95 max:137 shoes: VJ Falcons 9

Fourth loop.

Friday Aug 16, 2019 #

Strength and Flexibility (Yoga) 50:00 [1]

Thursday Aug 15, 2019 #

12 PM

Bike-Trail 1:07:41 intensity: (3:08 @0) + (6:01 @1) + (14:15 @2) + (30:38 @3) + (7:19 @4) + (6:20 @5) 6.28 mi (10:47 / mi) +86m 10:20 / mi
ahr:128 max:165 shoes: Trek Marlin 7

Mountain bike trails at the east end of Nockamixon SP. Very nice trails, built and maintained by mountain bikers, including one trail with a series of engineered twists, turns and ups and downs. Trails are all in the woods with occasional views of the lake. About 80 and humid.

Wednesday Aug 14, 2019 #

3 PM

Trail Run hills 49:52 intensity: (17 @0) + (1:37 @1) + (17:57 @2) + (15:42 @3) + (9:33 @4) + (4:46 @5) 3.82 mi (13:03 / mi) +174m 11:26 / mi
ahr:131 max:157 shoes: NB Leadville VS

Trails on Star Village map, including 3x a hill with 40m climb over about 400m. Jog back down the hill between the climbs. Objective was to run the whole way on the ups, which I did on the first two then had to walk a steeper section on the third (30m or so). Humid and low 80s. Rocky trails.

Tuesday Aug 13, 2019 #

Strength and Flexibility (Yoga ) 50:00 [1]

Monday Aug 12, 2019 #

Strength and Flexibility (Yoga ) 50:00 [1]

Sunday Aug 11, 2019 #

10 AM

Orienteering 53:58 intensity: (21 @1) + (3:34 @2) + (20:48 @3) + (20:19 @4) + (8:56 @5) *** 6.08 km (8:52 / km) +224m 7:30 / km
ahr:141 max:172 spiked:17/18c shoes: VJ Falcons 10

Nolde Forest Summer Sprint Festival set by Sam Kolins. Middle course. 4.5k, 210m. A sprint and middle combination course using longish, route choice legs mostly on trails to get to areas of nicer woods with shorter off-trail legs. There were several out of bounds areas which were used as part of the route choice problems.

An OK run. Missed #6 by enough that I didn’t see the flag and had to double back, losing about 2 minutes on an 80m leg. Missed what should have been a very obvious feature (a wide pipeline ride) on my way to 13 so did some extra distance until I got to a good attack point. Went to the left to get around the OOB on the 16-17 leg which in retrospect looks like a sub-optimal choice.

Spectacular day with sun, low humidity and temperature peaking at about 80.
11 AM

Orienteering 26:52 intensity: (3:53 @0) + (6:42 @1) + (8:12 @2) + (6:59 @3) + (29 @4) + (37 @5) *** 1.9 km (14:09 / km) +43m 12:43 / km
ahr:113 max:175 shoes: VJ Falcons 10

“Choose-O” at Nolde Forest. Like Trail-O but where you navigate to the control area and then can go anywhere to figure out the problem. There were 1 to 4 bags at each control with the objective to determine which one correctly marked the feature circled and described and punch it. None of the above was a possible answer (i.e., don’t punch anything). The event was timed with a 3:33 time penalty for incorrect punches. I missed two out of the 12 controls, partly due to my impatience (which is why Trail-O doesn’t appeal to me).

Middle - Splits

Saturday Aug 10, 2019 #

1 PM

Bike-Rail Trail 1:30:12 intensity: (37:53 @0) + (50:52 @1) + (1:27 @2) 14.78 mi (6:06 / mi) +102m 5:58 / mi
ahr:91 max:118 shoes: Trek Marlin 7

D & L Trail north from Cementon along the Lehigh River and back. All gravel. Mid 70s, not humid.

Friday Aug 9, 2019 #

7 PM

Walking 51:09 intensity: (36:31 @0) + (13:16 @1) + (1:21 @2) + (1 @3) 2.31 mi (22:08 / mi)
ahr:81 max:125 shoes: New Balance 880

Neighborhood walk.

Wednesday Aug 7, 2019 #

2 PM

Walking 2:25:13 intensity: (2:23:07 @0) + (2:05 @1) + (1 @2) 4.34 mi (33:27 / mi) +92m 31:24 / mi
ahr:67 max:110

At Falls of Clyde near New Lanark, Scotland, about 30 miles southeast of Glasgow. We saw waterfalls, on the Clyde River! Last day in Scotland and we’ve pretty much maxed out on seeing ruined castles and abbeys. So we did this after one last castle visit this morning (to Smailholm Tower).

Sunday Aug 4, 2019 #

3 PM

Walking 1:45:15 intensity: (1:38:28 @0) + (4:47 @1) + (35 @2) + (1:25 @3) 2.59 mi (40:38 / mi) +56m 38:04 / mi
ahr:67 max:125

Walking along the Seaton Cliffs near Arbroath, on the east coast of Scotland along the North Sea. There is a paved path along the top of red sandstone cliffs with several interesting erosion features. Lots of birds (mostly gulls) including some still in the later stages of the nesting process. Overcast and about 65F - no rain until after we were done hiking.

Saturday Aug 3, 2019 #

9 AM

Walking 26:31 intensity: (9:52 @0) + (15:11 @1) + (1:20 @2) + (8 @3) 1.84 km (14:27 / km) +105m 11:15 / km
ahr:92 max:128 shoes: VJ Falcons 10

Arena to Start.

Orienteering race 32:09 intensity: (17 @0) + (3:03 @1) + (2:37 @2) + (21:18 @3) + (4:32 @4) + (22 @5) *** 3.2 km (10:02 / km) +74m 9:00 / km
ahr:131 max:160 spiked:10/12c shoes: VJ Falcons 10

Scottish 6-Day, Day 6 ay Grandtully. M65L, Course 28. 2.8k, 80m. Forested terrain on a broad hillside. Undergrowth was primarily grass ranging from a few inches to a few feet. Lots of indistinct marsh mapped, which was occasionally useful. Quite different than the areas of the last few days. Course was set as a Middle distance, so mostly short legs using the compass and reading the subtle terrain features.

An OK run. Left the first control 90 degrees off but caught myself pretty quickly and doubled back to be sure I got on the right line to 2. Still off a bit and had to correct at the end - total time loss almost a minute. Lost about 30 seconds on 4 by following the contour rather than the bearing to the control. Pretty good for the rest of the run, which was mostly downhill from control 5 to the finish. 17th overall in M65L out of 62, 6:24 behind the winner.

Ended up 14th overall for the 6-Day in M65L. Scoring is based on place in the class for each day, with the top 4 scores counting. My places were 41, 19, 11, 12, 11 and 17. A top 10 would’ve been nice, but I’m reasonably satisfied with my results. Pretty tired after seven straight days of orienteering (sprinted on the “rest day” for another 11th place) with some long and arduous walks to starts and arenas. Improved my orienteering through the week and managed to stay focused on the navigation after a rough first day.
C • good running! 4
12 PM

Walking 13:17 intensity: (8:38 @0) + (3:42 @1) + (11 @2) + (46 @3) 0.71 km (18:46 / km)
ahr:90 max:131 shoes: VJ Falcons 10

Arena to Parking.

Friday Aug 2, 2019 #

12 PM

Walking 36:10 intensity: (5:12 @0) + (23:51 @1) + (5:06 @2) + (1:59 @3) + (2 @4) 2.54 km (14:13 / km) +199m 10:13 / km
ahr:99 max:142 shoes: VJ Falcons 10

Parking to Arena to Start.

Orienteering race 1:22:07 intensity: (25 @0) + (2:22 @1) + (4:30 @2) + (18:20 @3) + (33:35 @4) + (22:55 @5) **** 7.13 km (11:31 / km) +184m 10:12 / km
ahr:144 max:172 spiked:13/16c shoes: VJ Falcons 10

Scottish 6-Day, Day 5 at Craig a Barns. M65L, Course 28. 5.6k, 250m. Forested area with lots of contour detail. Lots of stuff on the ground (heather, some bracken, downed trees, some logging slash) which made for slow going and a pretty physical course. Crags and steepness too. Nice course with some good route choices.

This was tough terrain, having to constantly keep map and terrain contact while negotiating the microroutes. A bit tentative to the first two controls, getting used to the map and figuring out how to deal with the stuff underfoot. Lost a minute on 4 getting down a cliff without damaging myself. Completely blew the route choice on the 6-7 leg, seeing the trail run around to the right but opting for a straighter route that involved a steep side hill and generally slower going. Then lost some more time at the control when I didn’t see the bag and circled around. Total loss was about 5 minutes. OK for the rest of the race until the last few controls. These were short legs in an open area above the arena. Dropped 30 or 40 seconds on two of the controls being distracted by other people, herd paths and other flags (my brain just wanted to be done, so it took a break). Probably could’ve been about 7 minutes faster.

I didn’t think that I had done very well so was somewhat surprised that I finished 11th in M65L (out of 65), so I guess others were equally challenged.

Another nice day weather wise, low 70s, partly cloudy while running but then sun after we finished.

Thursday Aug 1, 2019 #

11 AM

Walking 34:31 intensity: (3:19 @0) + (25:44 @1) + (5:10 @2) + (18 @3) 2.64 km (13:05 / km) +154m 10:07 / km
ahr:101 max:130 shoes: VJ Falcons 10

Parking to Arena (~640m), then to Start ~2km). Of the 150m of climb on the route, 130m was in the last 700m. Legs were trashed before I started.

Orienteering race 1:03:43 intensity: (35 @1) + (3:09 @2) + (9:44 @3) + (20:52 @4) + (29:23 @5) *** 7.52 km (8:29 / km) +199m 7:29 / km
ahr:150 max:181 spiked:16/17c shoes: VJ Falcons 10

Scottish 6 Day, Day 4 at Culteuchar and Dron. M65L, Course 28. 6.3k, 270m. Mostly open grazed moorland, so very fast (especially with herdpaths well established by the time I ran). Lots of climb on the course, including a somewhat gratuitous 30m on the penultimate control.

A very good run, with only one mistake on 13 when I climbed too high and overshot the control. Lost about a minute. 12th in M65 out of 67, 7:48 behind the winner. A minute faster would’ve put me in 8th.

And a bonus for the day was that instead of the forecast showers turning to rain we had sun and temps rising to the mid-70s.

Walking 10:19 intensity: (1 @0) + (6:40 @1) + (3:38 @2) 0.66 km (15:38 / km)
ahr:107 max:113 shoes: VJ Falcons 10

Arena back to Parking.

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