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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Aug 14, 2011:

activity # timemileskm+mload
  Field Checking1 2:23:01 3.34(42:49) 5.38(26:36) 13623c14.3
  Trail Run4 1:53:22 10.19(11:08) 16.4(6:55) 47437.5
  Orienteering1 17:08 1.79(9:34) 2.88(5:57) 3211c8.4
  Total4 4:33:31 15.32(17:51) 24.65(11:06) 64234c60.2

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Saturday Aug 13, 2011 #

11 AM

Field Checking 2:23:01 [1] *** 5.38 km (26:36 / km) +136m 23:37 / km
23c

Checking control locations at Kinns Road Park for NOD Event using the much improved map (although it still needs work in a few places).

Orienteering tempo 17:08 intensity: (16 @1) + (25 @2) + (5:24 @3) + (10:58 @4) + (5 @5) ** 2.88 km (5:57 / km) +32m 5:38 / km
ahr:147 max:160 11c shoes: NB 573 Trail Shoes

I've designed a couple of sprint courses at Kinns Road using some of the controls from the regular event (as a bonus for those who may not have had enough) and decided to run the longer of the two. Stayed mostly on trails even though the woods are quite open. The trail network is complex enough to make for a decent sprint, although I have the advantage of having covered most of the network recently while course setting and re-mapping. Tried to run at a quick pace without redlining much (i.e. tempo pace rather than all out race pace). Temp about 80, so plenty of sweating. Straight line distance for course is 2.3 km.

Trail Run warm up/down 4:36 intensity: (2:45 @1) + (1:39 @2) + (12 @3) 0.44 km (10:34 / km) +3m 10:13 / km
ahr:110 max:130 shoes: NB 573 Trail Shoes

After sprinting.
2 PM

Trail Run warm up/down 4:20 intensity: (50 @1) + (3:30 @2) 0.61 km (7:05 / km) +17m 6:13 / km
ahr:115 max:128 shoes: NB 573 Trail Shoes

Before attempting to sprint.

Friday Aug 12, 2011 #

5 PM

Trail Run 1:02:50 intensity: (32 @1) + (11:38 @2) + (31:24 @3) + (19:16 @4) 5.43 mi (11:34 / mi) +341m 9:41 / mi
ahr:137 max:154 shoes: NB 573 Trail Shoes

North from Olivia's Overlook parking. Past Monk's Pond, up to the ridge, various bike trails down to Resevoir Rd (with a stop at the overlook to the East). Back more or less the same way. Nice day - 75F and low humidity.

Wednesday Aug 10, 2011 #

5 PM

Trail Run 41:36 intensity: (1:34 @1) + (16:03 @2) + (16:54 @3) + (7:05 @4) 4.11 mi (10:08 / mi) +113m 9:20 / mi
ahr:131 max:153 shoes: NB 573 Trail Shoes

Hand Hollow, starting from the upper parking. Deer flies were annoying, but only at the lower end. Muggy, but about to change.

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