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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 30 days ending Apr 30, 2018:

activity # timemileskm+mload
  Strength and Flexibility10 8:15:0069.0
  Orienteering8 8:06:48 33.0(14:45) 53.11(9:10) 1515101 /115c87%237.0
  Field Checking2 4:00:00 15.65(15:20) 25.19(9:32) 62224.0
  Trail Run3 2:15:19 11.61(11:39) 18.68(7:15) 44956.9
  Road Run2 1:02:55 6.68(9:25) 10.75(5:51) 12918.7
  Rail Trail Run1 30:34 3.08(9:55) 4.96(6:10) 339.1
  Walking1 7:56 0.53(14:58) 0.85(9:18) 30.8
  Total25 24:18:32 70.55 113.54 2751101 /115c87%415.6
  [1-5]25 24:02:30

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Monday Apr 30, 2018 #

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

Hamstrings.

Sunday Apr 29, 2018 #

10 AM

Orienteering race 48:32 intensity: (12 @1) + (56 @2) + (19:18 @3) + (24:51 @4) + (3:15 @5) *** 5.1 km (9:31 / km) +239m 7:43 / km
ahr:142 max:171 spiked:10/11c shoes: VJ Falcons 8

Troll Cup Day 2 - Brown X (3.8k, 190m). Raining (somewhat unexpectedly) and in the 40s. Chase start with David H about 4 min behind me and Tom N about 7 min back. Objective was to be conservative and focused to not blow my lead. A well set course by Phil Bricker, more technical than yesterday and with plenty of physical challenge.

A good run, but not as good as the place, time and AP error analysis might have you believe. I think I lost 3 - 4 minutes on route choice and execution errors which AP didn’t pick up.

#1- started up the trail to the SW but caught it and corrected through the woods to the SE trail. ~20sec lost.

#2 - real conservative and took the trail around to the left. Apparently a good choice since I had the fastest split.

#3 - the beeline went right past yesterday’s #5 where I had spent some extra time, so I went pretty straight through the familiar territory.

#4 - trail, then cut across the big spur a little early, dropped down past the large cliff west of the control. Checked the bag on the jagged boulder even though I was pretty sure it wasn’t the one I wanted.

#5 - hope I looked good for the photo.

#6 - got too far left and checked the reentrant NW of the control. Momentary panic but figured it out. Lost ~1 min.

#7 - headed too much to the east and knew something wasn’t right when I saw the giant cliff. Handrailed up along the cliff and then down the steep rocky slope. Lost a minute or so.

#8 - pretty straight.

#9 - somehow headed SW from #8 and had to figure things out when I hit the trail when I expected to be in the flat area at the bottom of the big reentrant. Climbed the trail and hit the control fine but I think I lost nearly two minutes which AP doesn’t see.

#10 - missed the route choice heading directly NE to the road and instead followed trails until I hit the black road, then took the road around. Direct route on the road was probably a minute faster.

#11 - south to the trail then pick the right trail to get to the field.

Coasted in to the finish because there was no need to sprint. Didn’t get caught by the chasers so ended up first in M65 and earned a very tasty chocolate-based prize.

Thanks to NEOC and all the volunteers for a fine event.

C • chocolate 3

BrownX2 - Splits

Saturday Apr 28, 2018 #

Event: Troll Cup and Junior National Champs
 
12 PM

Orienteering race 46:56 intensity: (20 @1) + (41 @2) + (5:38 @3) + (24:12 @4) + (16:05 @5) *** 4.89 km (9:36 / km) +170m 8:11 / km
ahr:149 max:164 spiked:8/10c shoes: VJ Falcons 8

Troll Cup Day 1 at Mt. Tom - Brown course (3.9k, 185m). Mostly sunny and in the 60s. Lost about 4 or 5 minutes on number 5. Small misses on 1 and 2. Fastest on M65, about 4 minutes ahead of David Hunter and 7 minutes up on Tom N for the chase start.

BrownX1 Day 1 - Splits

Friday Apr 27, 2018 #

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

Thursday Apr 26, 2018 #

3 PM

Trail Run 1:03:17 intensity: (40 @0) + (1:02 @1) + (2:30 @2) + (31:58 @3) + (26:28 @4) + (39 @5) 6.11 mi (10:21 / mi) +175m 9:31 / mi
ahr:138 max:156 shoes: NB Leadville VS

Jacobsburg SP, primarily on the west side. 60s and mostly sunny. Trails mostly dry.

Tuesday Apr 24, 2018 #

Strength and Flexibility (Yoga (vinyasa)) 50:00 [2]

12 PM

Road Run 28:46 intensity: (20 @0) + (37 @1) + (4:23 @2) + (20:12 @3) + (3:14 @4) 3.02 mi (9:32 / mi) +63m 8:57 / mi
ahr:132 max:147 shoes: New Balance 880

Monday Apr 23, 2018 #

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

Sunday Apr 22, 2018 #

9 AM

Trail Run 11:38 intensity: (3:40 @0) + (2:51 @1) + (2:29 @2) + (2:10 @3) + (28 @4) 1.08 km (10:47 / km) +29m 9:31 / km
ahr:104 max:146 shoes: VJ Falcons 8

Walk/jog to the start.

Orienteering race 1:44:05 intensity: (5:16 @0) + (5:03 @1) + (3:52 @2) + (26:55 @3) + (50:35 @4) + (12:24 @5) *** 9.72 km (10:42 / km) +296m 9:18 / km
ahr:138 max:168 spiked:11/14c shoes: VJ Falcons 8

West Point National event - Red course (8.1k, 265m) on Rockhouse Mountain map. Harriman, so rocks, mountain laurel, blueberry, marshes, very open woods and more rocks, all on an excellent map. And a perfect day to run in the woods, sunny and in the 50s. Good course by Brigitte B, although I would have probably done something different with the two “boulder in mountain laurel” controls (8 and 9).

A pretty good run. Lost time on the (~2.4k) long leg by drifting right heading to hit the major trail on a bearing. Finally hit the trail and wasn’t sure of my location but guessed correctly. Proceeded to bash through some laurel to hit stone walls and confirm and then bashed through some more to get over to the big reentrant leading to the control. Misread the terrain going up the reentrant (and also chased a bag prominently hung on a cliff) and finally relocated on the hill north of the control. Probably could’ve done this leg about 5 min faster. Lost another 2 min or so on 9 checking various boulders in mountain laurel until I found the one with a flag. Misled on 11 by the cliff exposed by cutting the circle which arcs almost exactly along the circle. Good the rest of the way, taking the across-the-marsh route rather than climbing 5 contours on the trail.

Day 2 - Lake Welch - Red - Splits

Saturday Apr 21, 2018 #

Event: West Point 39th National Meet
 

Friday Apr 20, 2018 #

10 AM

Field Checking 2:00:00 [1] *** 13.05 km (9:12 / km) +334m 8:09 / km
ahr:85 max:133 shoes: Falcons 7

More time at Mt. Penn - got to the rest of the points, including a redesigned White course using trails which still exist in the terrain. Wish the mountain bikers would keep using the same trails rather than creating new ones. Sunny but on the chilly side with temps in the 40s to start and a breeze. Woods are mostly open. Thicker areas are starting to leaf out so should be appropriately thick by event time.

Thursday Apr 19, 2018 #

4 PM

Road Run 34:09 intensity: (19 @0) + (46 @1) + (8:13 @2) + (22:47 @3) + (2:04 @4) 3.66 mi (9:20 / mi) +66m 8:50 / mi
ahr:129 max:145 shoes: New Balance 880

'Round the 'hood. Low 40s and threatening to sprinkle. New road shoes.

Wednesday Apr 18, 2018 #

11 AM

Field Checking 2:00:00 [1] *** 12.13 km (9:53 / km) +287m 8:51 / km
ahr:76 max:144 shoes: Falcons 7

Checking control sites at Mt. Penn for May 20 DVOA event. All walking with lots of standing around trying to figure out which pieces of rock were actually mapped. A little chilly when I started (40s and overcast) but warmed up after the sun came out. Out for about 6 hrs total but only logged it as 2.

Tuesday Apr 17, 2018 #

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

Monday Apr 16, 2018 #

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

Sunday Apr 15, 2018 #

Event: DVOA Hawk Mountain Scout Reservation
 
10 AM

Orienteering race 1:24:06 intensity: (23:52 @1) + (13:43 @2) + (36:49 @3) + (5:40 @4) + (4:02 @5) *** 8.47 km (9:56 / km) +315m 8:23 / km
ahr:113 max:169 spiked:17/20c shoes: VJ Falcons 8

Red course at Hawk Mountain Scout Reservation. 7.1k, 255m. 40+ degrees colder than yesterday with some drizzle. Much better for running but wtf? Nice course by Sam Kolins with transitions from the complexity of the scout camp to the more subtle rock and mountain laurel covered hillside. Visibility was very good and underbrush not bad since leaves haven’t emerged yet.

An OK run. Overshot 9 by not reading the rocks and laurel correctly (and being off on the bearing) - 2-3 min. Control 11 was it a pit and I spent an extra minute or so looking for it even though there were good adjacent features to use. A couple of other smaller execution errors (10, 12 and 17)

Red - Splits

Saturday Apr 14, 2018 #

Event: SVO Oregon Ridge
 
12 PM

Orienteering race 1:25:35 intensity: (28 @0) + (11 @1) + (5:02 @2) + (33:24 @3) + (41:40 @4) + (4:50 @5) *** 8.24 km (10:23 / km) +271m 8:55 / km
ahr:140 max:162 spiked:8/10c shoes: VJ Falcons 8

SVO event at Oregon Ridge - Red course (6.9k, 200m). Temperature in the low 80s and sunny so there was a lot of walking and plenty of water consumed at water stops. Woods were wide open and without the canopy leafed out yet there was no shade to be found. Big spur and reentrant terrain with some trails and occasional vegetation (all of it pretty passable). An OK run (walk) with errors on controls 1 and 5. Chased a flag approaching 1 for maybe a 1 min loss. Overshot 5 (was on the correct spur but on top rather than down along the side) and used the houses and fences to figure things out. Lost about 3 min. Thanks to Brad W and the rest of the SVO crew for organizing.

Red - Splits

Friday Apr 13, 2018 #

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

Thursday Apr 12, 2018 #

3 PM

Trail Run 1:00:24 intensity: (8 @0) + (12 @1) + (1:43 @2) + (23:57 @3) + (33:24 @4) + (1:00 @5) 4.83 mi (12:30 / mi) +245m 10:48 / mi
ahr:141 max:153 shoes: NB Leadville VS

Trails at South Mountain Preserve. Spring! Temperature in the low 60s.

Wednesday Apr 11, 2018 #

4 PM

Rail Trail Run 30:34 intensity: (12 @0) + (35 @1) + (2:24 @2) + (26:11 @3) + (1:12 @4) 3.08 mi (9:55 / mi) +33m 9:36 / mi
ahr:132 max:144 shoes: NB Leadville VS

South on the rail trail from the Library. Some soreness from yesterday's yoga class.

Tuesday Apr 10, 2018 #

Strength and Flexibility (Yoga) 45:00 [2]

New Vinyasa yoga class. A bit more intense than what we've been doing.

Monday Apr 9, 2018 #

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

Sunday Apr 8, 2018 #

9 AM

Walking 7:56 intensity: (4:06 @0) + (58 @1) + (1:19 @2) + (1:33 @3) 0.85 km (9:18 / km) +3m 9:08 / km
ahr:99 max:133 shoes: VJ Falcons 8

C • 20 seconds 1

Orienteering race 33:11 intensity: (5:06 @1) + (4:21 @2) + (7:48 @3) + (8:54 @4) + (7:02 @5) *** 4.86 km (6:50 / km)
ahr:136 max:177 spiked:17/18c shoes: VJ Falcons 8

Flying Pig Day 3 - Middle at Voice of America Park.

OCIN_Sunday_Middle_VOA_Park_5 Green - Splits

Saturday Apr 7, 2018 #

11 AM

Orienteering race 49:52 intensity: (53 @0) + (6:10 @1) + (6:26 @2) + (9:24 @3) + (16:08 @4) + (10:51 @5) *** 7.5 km (6:39 / km) +86m 6:17 / km
ahr:138 max:182 spiked:18/18c shoes: VJ Falcons 8

Flying Pig Day 2 - Classic distance on Elk Creek Park map. 6.4k, 125m. Area is an old golf course, so lots of open or rough open area with fast running. Soft footing since it's been wet (including a coating of snow this morning). Route choices were left or right around lakes or patches of darker green. Definitely a runners course and a little boring orienteering-wise.

A pretty decent run with my only time losses caused by drifting off bearings on a couple of the longer legs. Probably got the route choice wrong on the leg to the last control by going north of the lake. 12th on Green, 4th M60 and 3rd in M65-Green. Cold with temps in the 30s.

OCIN_Saturday_Classic_Elk_Creek_5 Green - Splits

Friday Apr 6, 2018 #

Event: OCIN Flying Pig XXII
 
4 PM

Orienteering race 34:31 intensity: (17 @1) + (18 @2) + (2:50 @3) + (14:39 @4) + (16:27 @5) *** 4.33 km (7:58 / km) +140m 6:52 / km
ahr:152 max:176 spiked:12/14c shoes: VJ Falcons 8

Flying Pig Middle at Pyramid Hill. 3.6k, 140m. Cool venue with about 50 sculptures scattered about the park. Lots of open land but also plenty of woods (some thickish and occasionally prickly). Road/trail network throughout but complex enough to make things challenging at speed. Low 50s and overcast (with an impending temperature drop and precipitation - which happened a couple hours later).

An OK run, much better after the first two controls. Lost about 30 sec on the first control following the wrong ditch. Couldn't make sense of things on the way to 2 and frittered away about 2 minutes with hesitations and swinging wide to the right until I figured it out. Ok the rest of the way. 9th on Green, 4th M60 by 1:19, 2nd in "M65-Green" (Steve T, Charlie S, Tom N and me).

OCIN_Friday_Middle_Pyramid_Hill_Apr_2018_5 Green - Splits

Monday Apr 2, 2018 #

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

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