Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Jun 22, 2014:

activity	#	time	miles		km		+m				load
Strength and Flexibility	2	1:40:00									20.0
Trail Run	1	1:03:15	4.84	(13:04)	7.79	(8:07)	143				18.0
Orienteering	1	1:01:39	4.39	(14:02)	7.07	(8:43)	143	16 /	19c	84%	20.5
Road Run	3	57:28	6.66	(8:37)	10.72	(5:22)	132				30.0
Total	7	4:42:22	15.89		25.58		418	16 /	19c	84%	88.5

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Sunday Jun 22, 2014 #

Event: HVO Eagle Rock

11 AM

Orienteering race 1:01:39 *** 7.07 km (8:43 / km) +143m 7:55 / km
ahr:136 max:154 spiked:16/19c shoes: VJ Falcons 5

Red course at Eagle Rock Reservation (HVO local event). Map has been recently updated to include storm damage from Sandy and Irene as well as to reflect the current (heavy) trail network. A middle-like course with lots of shortish legs, direction changes and map detail to read. Straight line distance 6.0km.

Had a decent run navigationally with small errors on three controls (mostly hestitations or having to stop even longer than usual to read detail on the map). Didn't push the pace too much since I beat up my legs yesterday. A fun course.

Note: Splits as reported on AP have combined legs 7 and 8 so the numbering of the splits from 9 on is off by one. My splits: 7 - 2:38, 8 - 3:28.

And then a visit with the grandson (and his parents) who live about a mile from the map.

Red - Splits

Saturday Jun 21, 2014 #

8 AM

Road Run race 24:33 4.97 km (4:56 / km) +66m 4:38 / km
ahr:155 max:160 shoes: NB878 - #12

A road race! 5k sponsored by the local(ish) Pop Warner Football Club. No nearby orienteering, so decided to run this to see where my fitness level is (the "quick and dirty" VO2max measurement with no tubes or wires attached). Course was hilly, with probably about 50m of climb (estimated from the USGS map). I'll see what AP says for climb corrected min/km when I download the GPS.

Nice day for running, low 60s and sunny at race time with low humidity. A little warm while running but since it's now actually Summer, it could have been much more uncomfortable.

Ended up 11th out of 64 but the entrant demographic was atypical with lots of kids (<12) and Pop Warner parents (mostly Moms). Was probably the oldest guy in the race with three other 61 year olds (Janet and two other women) and no one else over 51. Age group award category was 40 - 99, so no trinket.

Road Run warm up/down 7:02 0.78 mi (9:01 / mi)
ahr:136 max:147 shoes: NB878 - #12

Before. Scoping the first (and last) part of the course. Did some additional running around in the field near the start - not recorded.

9 AM

Road Run warm up/down 3:46 0.33 mi (11:25 / mi) +3m 11:06 / mi
ahr:128 max:138 shoes: NB878 - #12

After. Jog back out to run in with Janet. Plus some additional jogging and walking around.

Thursday Jun 19, 2014 #

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

11 AM

Road Run 22:07 2.46 mi (8:58 / mi) +63m 8:19 / mi
ahr:134 max:150 shoes: NB878 - #12

From the Y after Pilates.

Wednesday Jun 18, 2014 #

11 AM

Trail Run 58:51 4.53 mi (13:00 / mi) +143m 11:50 / mi
ahr:132 max:149 shoes: NB 1210 "Leadville"

Exploring mountain bike trails at Beebe Hill SF. Was going to do this yesterday afternoon but it was 85F so I waited until today when it was in the upper 60s and overcast. Quite humid but much nicer for running. Less than perfect repeatability with the GPS track on trail sections I covered more than once - not too surprising with full leaf cover.

Trail Run 4:24 0.31 mi (14:17 / mi)
ahr:118 max:132 shoes: NB 1210 "Leadville"

Another section of MB trail I noticed while on my cool-down walkabout.

Tuesday Jun 17, 2014 #

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

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