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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Sep 9, 2018:

activity # timemileskm+mload
  Hiking1 3:49:31 6.84(33:33) 11.01(20:51) 36945.9
  Orienteering2 1:54:05 6.81(16:45) 10.96(10:25) 29116 /21c76%34.9
  Strength and Flexibility1 50:005.0
  Field Checking1 32:29 1.33(24:26) 2.14(15:11) 274.5
  Road Run1 29:40 3.06(9:42) 4.93(6:01) 658.9
  Total6 7:35:45 18.04 29.03 75116 /21c76%99.1
  [1-5]6 7:32:52

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Sunday Sep 9, 2018 #

10 AM

Orienteering race 1:15:35 intensity: (2:39 @0) + (12:14 @1) + (23:11 @2) + (29:44 @3) + (7:13 @4) + (34 @5) **** 6.31 km (11:59 / km) +148m 10:44 / km
ahr:122 max:160 spiked:7/12c shoes: VJ Falcons 9

Green course at Hickory Run. 4.5k, 140m climb. Leaves still on the trees so visibility is reduced to <10m in many places, making the navigation pretty challenging. Nice course by Greg Ahlswede using a few longer route choice legs to transport us into more detailed areas with shorter map-reading legs. Was originally planning to run the Red course but with rain and temperatures right around 50F I switched to the shorter course (a good choice in retrospect since I likely would’ve been over 2 hours).

A not so stellar run (it ain’t Laramie!). Challenged by the low visibility. Tough to keep (and regain) map contact when I (frequently) drifted off my bearing. Relocated on the way to 2 using a boulder I had hung a control on last year. Drawn off by other people on my way to 6 and ended up at control 11, from which finding 6 was straightforward if inefficient. Off on my bearing to 8 but read the contours and figured out where I was. Stopped short on 10 and eventually relocated using the permanent control which is right on the beeline (was looking for it but wandered around for a while before finding it). Slow to 11 trying to interpret the terrain features, getting it right but taking too long. Executed the long leg to 12 well, successfully getting past the green. Probably lost 15-20 minutes total. Good training!
1 PM

Field Checking (Pickup) 32:29 intensity: (22:45 @1) + (7:19 @2) + (2:25 @3) 2.14 km (15:11 / km) +27m 14:17 / km
ahr:94 max:135 shoes: VJ Falcons 9

Picking up 8 controls fairly close in. All W, Y or O level. Forgot to stop my watch - time is adjusted.

Saturday Sep 8, 2018 #

12 PM

Road Run 29:40 intensity: (14 @0) + (28 @1) + (5:13 @2) + (21:35 @3) + (2:10 @4) 3.06 mi (9:42 / mi) +65m 9:06 / mi
ahr:132 max:149 shoes: New Balance 880

Cooler (mid 60s) but still a little muggy.

Friday Sep 7, 2018 #

Strength and Flexibility (Yoga) 50:00 [1]

Tuesday Sep 4, 2018 #

9 AM

Hiking 3:49:31 [2] 6.84 mi (33:33 / mi) +369m 28:45 / mi
ahr:114 max:179

Hiking at Rocky Mountain National Park from the Wild Basin trailhead (in the SE corner of the park). Trail led past Copeland Falls and Calypso Cascade on its way to Ouzel Falls. Looped back on a different trail on the other side of the North St. Vrain Creek. Temperatures in the 60s and partly sunny (but with some very light occasional sprinkles as afternoon clouds and thunderstorms moved in over the mountains). Nice hike, mostly in the woods. Aspens are starting to turn yellow already.

Monday Sep 3, 2018 #

10 AM

Orienteering race 38:30 intensity: (2:37 @1) + (2:00 @2) + (23:48 @3) + (6:06 @4) + (3:59 @5) *** 4.65 km (8:17 / km) +143m 7:10 / km
ahr:142 max:199 spiked:9/9c shoes: VJ Falcons 9

Brown course on Superfly Marsh map. 4.1k, 160m climb. Pretty speedy course with two route choicy legs and two more technical controls in a rocky area. Some dead running near the end following a fence most of the way to a control.

Very good run, hitting them all and picking good routes where there were options. Only limiting factor was oxygen supply. First on Brown by a bunch.

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