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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Jun 5, 2016:

activity # timemileskm+mload
  Orienteering2 2:00:35 7.47(16:09) 12.02(10:02) 47322 /25c88%75.1
  Strength and Flexibility2 1:40:0020.0
  Road Run2 52:35 5.75(9:09) 9.25(5:41) 6617.7
  Total6 4:33:10 13.22 21.28 53822 /25c88%112.8
  [1-5]6 4:32:00

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Sunday Jun 5, 2016 #

10 AM

Orienteering 59:33 intensity: (17 @1) + (18 @2) + (21:00 @3) + (34:33 @4) + (3:25 @5) 5.65 km (10:33 / km) +265m 8:32 / km
ahr:144 max:187 spiked:13/15c shoes: Jalas - sz 10

Red Middle course at Team Trials on Pond Mountain map. 4.8 km SL with 230m climb advertised. Had rained earlier but pretty much no rain during the race. Temperature in the low 60s so OK for running. Another very nice course by Becks with plenty of technical stuff and maybe a bit more climb than desired, but hey, that's what the terrain offers.

Not as good a run as yesterday with a big error on #4 (~3.5 minutes) and a 2 minute error on #9. On 4 I misread the (subtle) contour detail and drifted significantly to the right, finally figuring out I was at the rocky ground 120m NW of the control. On 9 I wandered around a little in the reentrant NE of the control until it occurred to me that I should be looking in an area which has rocks and cliffs above it. Small losses on 3, 10 and 13 by not executing well. Probably 6 or 7 minutes total lost time. 5th among the M35+ crowd, 17th overall on Red.

1 - Pretty straight from the triangle so maybe an extra contour of bonus climb.
2 - Left of the line through the rocks, over the spur, cross the stream, climb up through the big rocks to the reentrant with a flag.
3 - Low route below the bare rock, trail for a little bit to the bend. Looked at the cliff south of the control from afar but then realized I still had more climbing to do.
4 - Hey, look at all the tag lines.
5 - Pretty straight, being extra careful to keep track of features after the experience at 4.
6 - North of the marsh, hook around the mountain laurel, cross the marsh at the white spot and in.
7 - Straightish, between the rock things and through the index contour depression
8 - Trail to marsh
9 - See above
10 - Dropped to the marsh and followed the stream, climbed from the linear marsh up to the charcoal platform near the "10", a little further up the reentrant then up and over the spur to the control
11 - Straight. Fortunate to hit the cliff since I wasn't identifying many features along the way. Northern foot might have been a better description of the control placement for this one.
12 - Straight
13 - Slog, watching for the big cliff above and then checking out a couple of boulders until I found a flag.
14 - Straight, skirting the rocky ground on the way
15 - Hooray for herd paths through the ferns.

Saturday Jun 4, 2016 #

11 AM

Orienteering race 1:01:02 intensity: (11 @1) + (15 @2) + (1:12 @3) + (34:41 @4) + (24:43 @5) *** 6.37 km (9:35 / km) +208m 8:14 / km
ahr:152 max:173 spiked:9/10c shoes: Jalas - sz 10

Green Long course at Team Trials on Pond Mountain map. 5.5km, 170m climb advertised, printed at 1:15,000. Warm and humid, but OK in the woods (it was worse for later starters and those doing longer courses). Nice course by Becks with some challenging control placements - mostly the last part of the Blue course.

A good run with a small mistake on #7. AP shows some error on #9 but I think that was mostly just me getting tired. Probably also lost some time on #8 contouring across through the rocks rather than coming in from above. Caught up to David Hunter (started 6 min ahead) and Ken, Sr. (3 min ahead) at #2 - saw David for most of the rest of the course and apparently Ken wasn't far behind until he bobbled #8. Saw Phil heading to #8 as I was recovering from my error on #7 but couldn't catch him before the end. Had the fastest time on Green.

Thursday Jun 2, 2016 #

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

11 AM

Road Run 23:21 intensity: (51 @0) + (1:38 @1) + (3:14 @2) + (14:32 @3) + (3:06 @4) 2.52 mi (9:16 / mi) +29m 8:57 / mi
ahr:130 max:145 shoes: Asics Gel-Nimbus 16

Tuesday May 31, 2016 #

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

11 AM

Road Run 29:14 intensity: (19 @0) + (44 @1) + (2:00 @2) + (18:14 @3) + (7:57 @4) 3.23 mi (9:03 / mi) +37m 8:44 / mi
ahr:136 max:150 shoes: Asics Gel-Nimbus 16

From the Y. Bright sun, 80ish.

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