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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Dec 5, 2015:

activity # timemileskm+mload
  Orienteering2 3:03:36 11.56(15:53) 18.6(9:52) 59237 /45c82%80.9
  Strength and Flexibility3 2:20:0024.0
  Road Run1 44:20 4.83(9:11) 7.77(5:42) 6218.6
  Running1 28:25 3.0(9:28) 4.83(5:53)13.7
  Total7 6:36:21 19.39 31.2 65437 /45c82%137.2
  [1-5]7 6:31:00

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Saturday Dec 5, 2015 #

Strength and Flexibility (Yoga) 40:00 [1]

Pretty low key. Lots of stretching and breathing. Chistine(?) subbing for Billy. Lots of people there - must be a Saturday thing.
5 PM

Orienteering race (Night-O) 43:39 intensity: (2:25 @1) + (45 @2) + (15:05 @3) + (20:07 @4) + (5:17 @5) *** 4.15 km (10:31 / km) +134m 9:03 / km
ahr:141 max:162 spiked:12/16c shoes: Jalas - sz 10

RHINO Long Course. 3.1km SL. An OK run - not careful enough following bearings through laurel a few times. Took trail routes most of the time, which seems the right thing to do (at least for me). Quite pleasant with temperature close to 40 and dry.

Thanks to Charlie and Rhonda for once again hosting us for the orienteering and socializing.

Thursday Dec 3, 2015 #

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

3 PM

Road Run 44:20 intensity: (10 @0) + (17 @1) + (1:38 @2) + (23:47 @3) + (18:28 @4) 4.83 mi (9:11 / mi) +62m 8:50 / mi
ahr:139 max:151 shoes: Asics Gel-Nimbus 16

December, 40F, not precipitating = gotta run outside (especially since the treadmill isn't really an option for the next two weeks). Barked at by at least six dogs, all big but all constrained by real or virtual fences.

Tuesday Dec 1, 2015 #

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

Rubber bands.
11 AM

Running 28:25 intensity: (13 @0) + (44 @1) + (1:42 @2) + (13:17 @3) + (7:17 @4) + (5:12 @5) 3.0 mi (9:28 / mi)
ahr:140 max:165 shoes: Asics Gel-Nimbus 16

On the indoor track at the Y. They're renovating the "wellness center" so treadmills are not available for the next two weeks. 14 laps/mile =~115m/lap. Warm-up for a mile, 8 x one lap fast/ one lap easy (~29/~43sec), easy for the third mile except for one lap at 26.x about halfway through. 42 laps total = 168 left turns.

Sunday Nov 29, 2015 #

11 AM

Orienteering race 2:19:57 intensity: (4:58 @0) + (14:04 @1) + (7:23 @2) + (49:42 @3) + (55:53 @4) + (7:57 @5) *** 14.45 km (9:41 / km) +458m 8:22 / km
ahr:135 max:169 spiked:25/29c shoes: Jalas - sz 10

Susquehanna Stumble - Long version (12.8km SL, 460m climb). On Rocky Ridge map near York, PA. Same first loop as Short Stumble (7.3 k) then map exchange for the second loop (5.5k). The second loop (on the eastern side of the park) was somewhat more challenging navigationally than the first loop. A fairly new revision of the map so trails and vegetation were pretty accurate (although, as we were advised, the vegetation is less "green" than mapped). With all the leaves down, the visibility was excellent. Woods were wet from earlier rain showers but all the rain was done before the race started. Temperature was in the low 40s.

This event was a lot of fun. I was with others for almost the entire time but still got to do plenty of navigating myself. I was with (mostly behind) Tori Campbell and Dave Onkst from #4 until about #12. After the map exchange, Dave Pruden and I flip-flopped for most of the second loop and Ryan S tagged along for much of it.

Unfortunately, I managed to neglect to visit one control in the second window (control E - see Janet's map). I was distracted by other runners and started the longish trail run to #17 too soon. The leg I skipped was only about 200m and paralleled the trail, so my "time savings" was less than 2 minutes. Doh! I also got sloppy in the last window, relying too much on others to navigate as I got tired. Finished 8th in the Long Stumble (neglecting the mis-punch thing), which was probably about mid-pack since far more folks did the Short version than the Long.

I did do some things right: most of the time I used others to help with navigation but kept good map contact so I knew when they were going astray; looked ahead at the course and had my plan for each window before I got there; paced well in the first loop so I could keep up a decent effort in the second; had the confidence to take my own routes when I didn't see others going that way.

Window orders: A-B-C-D, H-G-F-(E), Part 2 A-D-B-C

Thanks to Brad Whitmore, Mike Bertram, Julie Keim and the rest of the SVO crew for making this event happen (and for scheduling it for when we were in the area).

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