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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Jan 31, 2020:

activity # timemileskm+mload
  Strength and Flexibility9 7:30:0050.0
  Orienteering6 7:23:23 27.73(15:59) 44.63(9:56) 86949 /57c85%197.5
  Trail Run4 3:48:52 19.38(11:49) 31.19(7:20) 78093.8
  Field Checking2 2:58:40 5.54(32:15) 8.92(20:02) 26122.6
  Road Run4 2:07:19 13.45(9:28) 21.65(5:53) 17242.2
  Bike-Rail Trail1 1:07:00 9.93(6:45) 15.98(4:12) 10718.7
  Rail Trail Run1 40:18 4.16(9:41) 6.7(6:01) 2012.2
  Snowshoe1 36:11 2.94(12:19) 4.73(7:39) 24321.7
  Walking1 18:27 1.07(17:15) 1.72(10:43) 222.4
  Total25 26:30:10 84.2 135.51 247549 /57c85%461.1
  [1-5]25 25:31:54

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Friday Jan 31, 2020 #

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

Thursday Jan 30, 2020 #

3 PM

Road Run 29:04 intensity: (19 @0) + (25 @1) + (3:28 @2) + (23:34 @3) + (1:18 @4) 3.07 mi (9:28 / mi) +28m 9:12 / mi
ahr:131 max:145 shoes: New Balance 880

Around the neighborhood. Low 30s.

Wednesday Jan 29, 2020 #

3 PM

Trail Run 45:33 intensity: (19 @0) + (26 @1) + (1:11 @2) + (35:50 @3) + (7:11 @4) + (36 @5) 4.2 mi (10:51 / mi) +92m 10:09 / mi
ahr:135 max:154 shoes: ASICS Gel Venture 6 (#1)

Little Lehigh Parkway from the covered bridge. Part of the time on trails in the woods (up on the hillsides, away from the creek). Took the connector trail to Lindberg Park and did the paved perimeter loop. Power company has built a gravel road to access their right of way and obliterated part of the mountain bike trails. About 40F, mostly sunny.

Tuesday Jan 28, 2020 #

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

Monday Jan 27, 2020 #

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

Sunday Jan 26, 2020 #

Event: DVOA Springton Manor
 

Saturday Jan 25, 2020 #

Event: DVOA Zion Lutheran Church
 
8 AM

Snowshoe race 36:11 intensity: (3 @1) + (12 @2) + (32 @3) + (34:48 @4) + (36 @5) 4.73 km (7:39 / km) +243m 6:05 / km
ahr:148 max:158 shoes: Dion Snowshoes

Pennsylvania Snowshoe Championships at Spring Mountain. Moderate rain, about 40F with some breeze throughout the race, but 129 people were there (plus the volunteers). All on the ski slopes on pretty soft snow (it was almost 50 yesterday) but no puddles. Course was a bit shorter than previous years since there was less snow-covered terrain this year. 30th overall. First M60+ (out of 12), regaining the title which I lost last year by not showing up.
C • cross training 3

Friday Jan 24, 2020 #

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

Thursday Jan 23, 2020 #

3 PM

Rail Trail Run 40:18 intensity: (18 @0) + (27 @1) + (2:23 @2) + (35:21 @3) + (1:49 @4) 4.16 mi (9:41 / mi) +20m 9:33 / mi
ahr:134 max:145 shoes: ASICS Gel Venture 6 (#1)

North on the rail trail from the town park. Trail was mostly covered with 0-1” of consolidated snow/sleet/ice - trail shoes were a good choice. Low 40s.

Monday Jan 20, 2020 #

Orienteering race 1:11:13 intensity: (13 @2) + (7:27 @3) + (23:34 @4) + (39:59 @5) *** 7.4 km (9:37 / km) +355m 7:46 / km
spiked:19/21c shoes: VJ Falcons 10

Test running secret stuff. Sunny, low 30s.

Sunday Jan 19, 2020 #

10 AM

Orienteering race 1:12:00 intensity: (1:00 @0) + (1:34 @1) + (8:59 @2) + (22:07 @3) + (24:35 @4) + (13:45 @5) *** 7.21 km (9:59 / km) +108m 9:17 / km
ahr:139 max:168 spiked:10/13c shoes: VJ Falcons 10


GREENX - Splits

Saturday Jan 18, 2020 #

Event: 2020 Anza-Borrego Desert Orienteering Festival
 
10 AM

Orienteering race 1:08:28 intensity: (4:54 @2) + (18:35 @3) + (36:43 @4) + (8:16 @5) *** 6.82 km (10:02 / km) +157m 9:00 / km
ahr:143 max:168 spiked:13/14c shoes: VJ Falcons 10

Day 1 GNC Classic Green X course at Camp Rutledge (Hard Labor Creek SP). 5.9k, 160m. More spur and gully terrain with lots of ditches. Quite a few rock features too. Woods were a bit slower than yesterday. Map had 2.5m contours, which didn’t really seem necessary.

A good run, finding all the controls where I expected them. May have lost some time to 10 with a suboptimal route choice. Lost about 3 minutes going to the last control (!) - knew I needed to head west but couldn’t seem to stay on that heading. Added some climb in the process too. Still managed first in M60 and about 6th overall on GreenX (3 of those quicker than me were Interscholastic varsity kids).

Took a stick to the left eye (my map reading eye) heading to control 6 resulting in some blurriness for the rest of the course. This may have been a contributing factor to my error on the last control.

And another day of great organization by the Georgia club.

GREENX - Splits

Friday Jan 17, 2020 #

Event: Georgia Navigator Cup 2020
 
12 PM

Orienteering race 39:23 intensity: (4 @1) + (1:33 @2) + (9:50 @3) + (22:46 @4) + (5:10 @5) *** 4.64 km (8:30 / km) +93m 7:43 / km
ahr:144 max:161 spiked:7/9c shoes: VJ Falcons 10

Green middle distance course at Bert Adams Scout Reservation. 3.5k, 100m. Spur and gully terrain and a Boy Scout camp. Lots of terrain detail in the form of ditches and gullies (small and big) with many (well) mapped rootstocks. A nicely designed course using the terrain well. Last three controls had a lot of road and/or field running. About 50F and mostly cloudy.

Not a good run. Lost about 4.5 minutes on what was a pretty straightforward first control - missed seeing a major trail junction, went all the way to the power line and then didn’t relocate well there. Did fine on all the rest of the controls except #6 where I was left of the line and missed the big gully just before the control. Found the similar looking control 43 and then headed south to relocate from the trail and buildings. Lost 2.5 minutes. 7 minutes lost on a middle distance course is not good. 5th in M60 (with 4 of the top 5 M65s and M70s).
C • The pain 2

GREEN - Splits

Wednesday Jan 15, 2020 #

4 PM

Road Run 42:18 intensity: (43 @0) + (1:15 @1) + (3:36 @2) + (35:25 @3) + (1:19 @4) 4.48 mi (9:27 / mi) +62m 9:03 / mi
ahr:131 max:143 shoes: ASICS Gel Venture 6 (#1)

Trexler Park on the paved paths. About 50F.

Tuesday Jan 14, 2020 #

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

Monday Jan 13, 2020 #

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

Sunday Jan 12, 2020 #

12 PM

Trail Run 7:02 intensity: (1:07 @1) + (1:05 @2) + (4:50 @3) 0.64 km (10:55 / km) +51m 7:50 / km
ahr:126 max:141 shoes: VJ Falcons 10

Couldn’t park where I wanted to due to a locked gate so did this to get to my starting point.

Orienteering 1:15:19 intensity: (20 @0) + (6:38 @1) + (12:35 @2) + (23:52 @3) + (30:09 @4) + (1:45 @5) *** 6.84 km (11:01 / km) +102m 10:15 / km
ahr:134 max:155 shoes: VJ Falcons 10

Test running at FCN, interspersed with some field checking and litter cleanup.

Trail Run 11:22 intensity: (3:52 @2) + (7:21 @3) + (9 @4) 1.4 km (8:07 / km)
ahr:129 max:142 shoes: VJ Falcons 10

And back to the car, via an unintended detour when I took a wrong trail (maybe I should’ve looked at the map I was carrying before things didn’t look right).

Field Checking (FCN) 1:53:31 intensity: (7:20 @0) + (1:01:20 @1) + (33:12 @2) + (10:48 @3) + (51 @4) *** 6.41 km (17:43 / km) +201m 15:19 / km
ahr:108 max:151 shoes: NB Summit KOM

Tweaking.

Saturday Jan 11, 2020 #

2 PM

Bike-Rail Trail 1:07:00 intensity: (2:38 @0) + (11:00 @1) + (21:49 @2) + (20:31 @3) + (9:46 @4) + (1:16 @5) 9.93 mi (6:45 / mi) +107m 6:32 / mi
ahr:119 max:167 shoes: Trek Marlin 7

Perkiomen Trail from just south of Green Lane Park to Spring Mountain and back. 65F, in January! (Subtracted 7.5 minutes from the total time for the time we were stopped to chat with another biker.)

Friday Jan 10, 2020 #

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

3 PM

Trail Run 1:04:16 intensity: (15 @0) + (21 @1) + (5:53 @2) + (42:36 @3) + (15:10 @4) + (1 @5) ** 4.87 mi (13:12 / mi) +282m 11:11 / mi
ahr:135 max:154 shoes: NB Summit KOM

Around the Lehigh South Mountain campus, literally, from Saucon Park parking. Trails were a little muddy. Upper 40s.

Thursday Jan 9, 2020 #

3 PM

Road Run 34:42 intensity: (10 @0) + (35 @1) + (34 @2) + (18:29 @3) + (14:54 @4) 3.68 mi (9:26 / mi) +59m 8:59 / mi
ahr:138 max:151

Tuesday Jan 7, 2020 #

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

Monday Jan 6, 2020 #

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

Sunday Jan 5, 2020 #

9 AM

Trail Run race 1:40:39 intensity: (23 @0) + (12 @1) + (15 @2) + (38:01 @3) + (57:46 @4) + (4:02 @5) 14.55 km (6:55 / km) +356m 6:10 / km
ahr:143 max:188 shoes: NB Leadville VS

Dirty Bird 15k Trail Race. Postponed from Nov 30 (the Saturday after Thanksgiving) when they decided that sending 300+ runners into the woods on the opening day of rifle season wouldn’t be a good idea.

Parked at the pool area to alleviate the parking issues from previous years when we parked by the playground area near the Park Office. So the course started and finished at a different place but mostly followed the same route as last year. There was one re-route since we couldn’t use part of the Six Penny Trail where it gets wet and muddy (because it’s relatively flat) and there was concern about the damage done by 300 runners. So we used another trail to route around, adding significant climb (70m more by AP’s calculation). My GPS measured today’s course a little shorter.

There were some muddy areas but far less of a mud fest than last year. Temperature was in the mid 30s so there wasn’t any frozen stuff (helped by the upper 40 temps of the last two days). There was about a 15mph breeze, so open areas and hanging around before (start was delayed about 20 minutes to let the port-a-potty line dissipate - hooray for interval starts) and after was chilly.

My race went pretty well, although I was fading at the end. Got passed by 10 - 15 people from the second aid station at 11k until the end. Finished 73rd overall (229 finishers) and 2nd (of 12) in M60-67 (1st M60-67 was 20 minutes faster! - but he’s a 62 yo youngster). About a minute slower than last year, but on a course with 70m more climb.

Field Checking (FCN) 1:05:09 intensity: (18:43 @0) + (35:10 @1) + (8:29 @2) + (2:47 @3) *** 2.51 km (25:57 / km) +60m 23:10 / km
ahr:97 max:137

Since I was already at French Creek, I went out to check a few control sites. Legs were pretty dead, so it was a slow wander through the woods (navigation wasn’t particularly good either butI eventually found the stuff I was looking for).

Saturday Jan 4, 2020 #

3 PM

Road Run 21:15 intensity: (16 @0) + (30 @1) + (4:32 @2) + (12:45 @3) + (3:12 @4) 2.22 mi (9:34 / mi) +23m 9:16 / mi
ahr:132 max:146 shoes: New Balance 880

Wednesday Jan 1, 2020 #

10 AM

Walking 12:41 intensity: (7:07 @1) + (1:30 @2) + (3:59 @3) + (5 @4) 1.27 km (9:59 / km) +21m 9:14 / km
ahr:113 max:144 shoes: VJ Falcons 10

To the start of the HNY course.

Orienteering 1:57:00 intensity: (21:26 @0) + (37:29 @1) + (30:04 @2) + (27:28 @3) + (33 @4) *** 11.72 km (9:59 / km) +55m 9:45 / km
ahr:108 max:150 shoes: VJ Falcons 10

Happy New Year 2020 course designed by Sandy F at Fair Hill. 103 control points but no flags or streamers. Most points were obvious; several were more subtle. The biggest challenge was keeping track of which leg I was on since there were many controls which were visited more than once (only missed once - on the “A” in “Year” - but caught it pretty quickly and backtracked). The GPS track came out pretty well. There was some thicker vegetation in the upper part of the “A” in “Happy” which pushed me to the left. Looks like I stopped a bit short on the “E” in “Year”, but other’s tracks are similar. Upper 30s and some breeze but lots of fun and a great way to get out on New Year’s Day. Thanks to Sandy for the course and to Tom O for hosting the after party.
C • Orienteering? 3

Walking 5:46 intensity: (4:06 @0) + (1:40 @1) 0.45 km (12:47 / km) +2m 12:32 / km
ahr:90 max:107 shoes: VJ Falcons 10

And back to the car from the finish.

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