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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Nov 7, 2016:

activity # timemileskm+mload
  Orienteering2 1:53:10 8.31(13:37) 13.37(8:28) 19129 /32c90%56.8
  Strength and Flexibility2 1:40:0020.0
  Treadmill2 1:08:54 6.9(9:59) 11.1(6:12) 11030.1
  Total6 4:42:04 15.21 24.48 30129 /32c90%106.9
  [1-5]6 4:41:47

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Sunday Nov 6, 2016 #

Event: NE Challenge race #4: CSU
 
10 AM

Orienteering race 50:35 intensity: (11:22 @3) + (29:14 @4) + (9:59 @5) 6.13 km (8:15 / km) +99m 7:38 / km
ahr:137 max:184 spiked:17/19c shoes: Falcons 7

New England Challenge #4 hosted by CSU at Middlesex Fells. Mass start, middle distance type race (5k nominal distance). Good running, bad orienteering - of three controls where there were't others around and I had to navigate myself, I made significant errors on two of them. The result was a footrace at the end to regain the three places I gave up at #18. Temps in the 40s with some wetness remaining from overnight showers.

NE Challenge - Splits

Saturday Nov 5, 2016 #

Event: WCOC Gay City State Park
 
11 AM

Orienteering 1:02:35 intensity: (3 @0) + (23 @1) + (1:12 @2) + (36:44 @3) + (22:49 @4) + (1:24 @5) *** 7.24 km (8:39 / km) +92m 8:08 / km
ahr:139 max:165 spiked:12/13c shoes: Jalas - sz 10

Red course at Gay City by Rich and Jim. Starting from the "Winter" parking area. Wide open woods, so pretty fast. Only significant error was on #7 when I took a chance that an uncrossable marsh might be dry enough to get across. Wrong, but at least I determined that visually rather than by wading into muck. Probably cost me about 4 minutes (and two places). Weather was typical November - low 40s and overcast.

RED - Splits

Thursday Nov 3, 2016 #

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

11 AM

Treadmill tempo 36:31 intensity: (14 @0) + (1:03 @1) + (3:42 @2) + (12:49 @3) + (8:49 @4) + (9:54 @5) 3.7 mi (9:52 / mi) +60m 9:24 / mi
ahr:140 max:161 shoes: Asics Gel-Nimbus 16

5-4-3-2-1 minutes at 8:00/mi pace with 1 min recovery between ( except the last two, where the recovery was 2 min. Pretty humid, so a sweatfest and more of a struggle than if cooler and drier.

Tuesday Nov 1, 2016 #

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

11 AM

Treadmill 32:23 intensity: (1:21 @1) + (1:53 @2) + (24:36 @3) + (4:09 @4) + (24 @5) 3.2 mi (10:07 / mi) +50m 9:39 / mi
ahr:134 max:156 shoes: Asics Gel-Nimbus 16

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