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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Jan 17, 2017:

activity # timemileskm+mload
  Orienteering3 4:56:28 14.78(20:04) 23.79(12:28) 75246 /50c92%92.3
  Road Run2 1:04:01 6.78(9:27) 10.91(5:52) 11431.9
  Total5 6:00:29 21.56(16:43) 34.7(10:23) 86646 /50c92%124.2
  [1-5]5 5:20:54

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WeThFrSaSuMoTu

Monday Jan 16, 2017 #

9 AM

Orienteering 2:11:12 intensity: (39:12 @0) + (1:12:56 @1) + (17:06 @2) + (1:58 @3) *** 7.58 km (17:19 / km) +201m 15:17 / km
ahr:96 max:135 spiked:24/24c shoes: Falcons 7

Extreme-O in FDR SP, Short A course as a team with Janet. Bearing and pace to first control, yellow level O for 6 controls, decipher Morse code for directions to next control (where we were given an egg to carry for the rest of the course), three controls on aerial photo map, assemble a puzzle to reveal two controls to be done by memory (2nd was 10 or so ft down a culvert), 3 controls using plotted grid coordinates on 1:25000 map, regular o-map to control at base of an embankment which we climbed with the aid of a rope, use of photos to get to next control (which we more or less ignored since the control description was NE edge of lake), rowboat across to island with lots of bags but only one with a punch, rope traverse back to the mainland, four controls on the park map (including one under a bridge and one in a culvert), a maze with 10 controls and then finish and egg return. Lots of fun - especially since the weather was just about perfect (upper 60s).

Sunday Jan 15, 2017 #

10 AM

Orienteering race 1:20:00 intensity: (22 @1) + (56 @2) + (43:19 @3) + (33:32 @4) + (1:51 @5) *** 8.05 km (9:56 / km) +225m 8:43 / km
ahr:140 max:181 spiked:12/13c shoes: Falcons 7

GA Navigator Cup, Red Day 2. 7.1km straight line, 265m climb. FDR State Park, across the road from yesterday ( same parking and assembly area). Another great weather day, partly cloudy and in the 60s.

A good run with about three minutes lost when I drifted way left on the 10-11 leg. Also got off to the left on 7-8 but any time loss was minimized since it resulted in a road run (which I had considered as an intentional route choice). 2nd in M45 and ended up 3rd for combined time. 6th overall on Red (out of ~20 total runners).

Saturday Jan 14, 2017 #

11 AM

Orienteering 1:25:16 intensity: (11 @0) + (18 @1) + (3:08 @2) + (30:46 @3) + (35:16 @4) + (15:37 @5) *** 8.16 km (10:27 / km) +326m 8:43 / km
ahr:143 max:163 spiked:10/13c shoes: Falcons 7

Red course at GA Navigator Cup at FDR SP in Pine Mountain, GA. 6.7km straight line with 250m of climb. Very open woods with good visibility. Spurs and reentrants with relatively small features ("boulders", ditches and many rootstocks). Lots of dry leaves or pine needles underfoot. 70F and partly cloudy so warm for running but great for hanging around.

A somewhat mediocre run. Lost track of reentrants on two of the longer legs resulting in where-the-heck-are-we moments and significant time loses. Got a little lucky while relocating in both cases, encountering a very identifiable feature on one leg and stumbling across the bag on the other. Also lost a bit of time when I came across control 57 one reentrant before the control 75 I was looking for - at least I admitted that it was probably my error and figured things out rather than end up with an mp. Probably could've been in the low to mid-70 minutes.

Thursday Jan 12, 2017 #

4 PM

Road Run 24:02 intensity: (12 @0) + (21 @1) + (59 @2) + (12:01 @3) + (10:23 @4) + (6 @5) 2.57 mi (9:21 / mi) +44m 8:53 / mi
ahr:137 max:153 shoes: Asics Gel-Nimbus 16

Shorts weather. Mid 50s.

Wednesday Jan 11, 2017 #

4 PM

Road Run 39:59 intensity: (17 @1) + (1:21 @2) + (11:46 @3) + (20:58 @4) + (5:37 @5) 4.21 mi (9:30 / mi) +70m 9:02 / mi
ahr:143 max:164 shoes: Asics Gel-Nimbus 16

From the Township park, started off along the rail trail but ventured out among the McMansions where the route was a bit hillier. Warmer today - mid-40s.

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