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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Mar 31, 2019:

activity # timemileskm+mload
  Strength and Flexibility11 9:10:0060.0
  Orienteering6 7:31:39 26.58(16:59) 42.78(10:33) 135474 /89c83%227.4
  Trail Run5 3:58:17 15.89(15:00) 25.57(9:19) 42083.8
  Road Run5 2:21:03 14.35(9:50) 23.1(6:06) 15757.1
  Other2 1:10:26 7.0(10:04) 11.27(6:15)30.1
  Total28 24:11:25 63.83 102.72 193074 /89c83%458.5
  [1-5]28 23:53:17

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Sunday Mar 31, 2019 #

Event: DVOA Schock's Rocks Score-O at Governor Dick
 
10 AM

Orienteering race 2:55:51 intensity: (15 @0) + (8:31 @1) + (46:25 @2) + (1:05:25 @3) + (37:51 @4) + (17:24 @5) *** 14.07 km (12:30 / km) +433m 10:50 / km
ahr:133 max:185 spiked:20/24c shoes: VJ Falcons 9

Score-O at Governor Dick set by Sam Kolins. 37 controls, 3 hour time limit, 2222 points available. Lots of rocks (especially in the east part), plenty of green (mostly passable this time of year) and the opportunity for substantial climb. We had 10 minutes to look at maps before the mass start. Weather was good with earlier rain showers done and temp in the low 50s (but breezy).

I started on the West part of the map and got 9 of the 10 controls there in about an hour. Then back across the road into the open, French-Creek-like terrain making my way to the top of the ridge and picking up 11 controls in the next hour. And then into the really hard part of the map - lots of rocks, much light and medium green and a steep hillside. Went for the control worth 153 points (to make the total available points 2222) - a charcoal platform on the hillside surrounded by green and lots of rock. Found it OK after spending 3 or 4 minutes searching. Finished up with 3 controls in the tough stuff and made it in with about 4 minutes to spare.

Hit most of the controls pretty cleanly. Some searching on 74, 56 and 50. Sizeable miss on 72 costing 8-10 minutes. Complete fail on 69 - misread my location when I got to the big stream and turned the wrong way. By the time I figured it out, I was starting to run short on time and going back towards 69 was away from the finish, so I abandoned and moved on. Ended up 6th overall with 1535 points. 69 additional points would’ve been good for 3rd place. Did finish 2nd in the ranking-corrected results (total points divided by last year’s DVOA club rankings).

Control order: 64-43-53-36-60-74-65-70-85-82-56-44-62-42-52-61-72-49-51-41-50-(69)-55-87-78




Saturday Mar 30, 2019 #

4 PM

Road Run 25:24 intensity: (19 @0) + (36 @1) + (4:56 @2) + (17:36 @3) + (1:57 @4) 2.64 mi (9:37 / mi) +18m 9:26 / mi
ahr:130 max:148 shoes: New Balance 880

Around the neighborhood. Temperature in the low 70s - time for some heat acclimatization.

Friday Mar 29, 2019 #

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

Wednesday Mar 27, 2019 #

2 PM

Trail Run 1:28:48 intensity: (12:43 @0) + (32:01 @1) + (13:22 @2) + (20:08 @3) + (9:33 @4) + (1:01 @5) 4.54 mi (19:34 / mi) +86m 18:29 / mi
ahr:113 max:171 shoes: NB Leadville VS

On the Appalachian Trail, starting at the Bake Oven Knob parking area and heading south (actually SW, because that’s how the ridges are oriented in this part of Pennsylvania). More of a mix of hiking and running since I was testing out a new backpack carrying about 12 lbs (mostly water). Went just beyond a feature appropriately named Knife’s Edge and then doubled back (traversing the knife edge twice). The first two km of trail from the parking area is a flat, wide trail which is very runnable. Then the trail becomes so rocky that it is unrunnable (and hard to follow in a few places). On the return I took a small side trip to climb up Bear Rocks to check out the view to the north. Mostly sunny and about 50F, so good for running but a little chilly when I stopped. Never made it to Bake Oven Knob which is north on the Trail about 0.4 mi from the parking lot. Next time.
C • AT 2

Tuesday Mar 26, 2019 #

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

Monday Mar 25, 2019 #

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

Sunday Mar 24, 2019 #

9 AM

Orienteering race 57:11 intensity: (48 @0) + (2:41 @1) + (9:50 @2) + (28:35 @3) + (13:04 @4) + (2:13 @5) 5.3 km (10:48 / km) +287m 8:30 / km
ahr:133 max:164 spiked:9/11c shoes: VJ Falcons 9


OCIN_FP2019_Kiser_Hollow_Sunday_Classic_5 Brown B - Splits

Saturday Mar 23, 2019 #

10 AM

Trail Run 14:16 intensity: (1:03 @0) + (4:23 @1) + (6:41 @2) + (2:09 @3) 0.87 km (16:25 / km) +65m 11:58 / km
ahr:112 max:138 shoes: VJ Falcons 9

Walk to the start with some occasional jogging.

Orienteering race 50:53 intensity: (21 @0) + (1:41 @1) + (9:13 @2) + (19:54 @3) + (18:11 @4) + (1:33 @5) *** 4.76 km (10:41 / km) +252m 8:27 / km
ahr:135 max:169 spiked:11/14c shoes: VJ Falcons 9

Flying Pig Day 2 (Day 1 of 2018 US Masters Champs). Brown B course on Raven Bridge map at Carter Caves SP. 3.9k, 250m. Lots of ups and downs (some steep), lots of rock features, mostly open woods and one no-longer-used golf course. Sunny and low 40s.

An OK run. Lost about 3-4 minutes total on three errors. Sloppy on the very short first control and missed it to the left. Off to the left on #3 and checked a couple of other depressions until I got to the one with my flag. Climbed high going to #7 and then had to descend through cliffs, rather than taking the lower trail route. Could’ve saved about 4 contours of climb and maybe some time on #6 taking the trail around to the right rather than following the trail/power line route.

Started 2 minutes after Charlie and caught him at #5 when he made a mistake but then relinquished the lead when I bobbled #7. Chased him across the golf course going to #10 and then took the lead again by #11. He got to 13 ahead of me but got caught on the top of a 5m cliff on the way to 14 so I got to the finish first. But he wins on style points since he crossed the stream directly rather than taking the bridge to the finish. :-)

Finished first in M65 and overall for the Brown B course.

OCIN_FP2019_Carter_Caves_Saturday_Classic_5_BrownB - Splits

Friday Mar 22, 2019 #

Event: OCIN Flying Pig XXIII
 
3 PM

Orienteering race 47:07 intensity: (52 @1) + (1:14 @2) + (8:17 @3) + (15:27 @4) + (21:17 @5) *** 4.8 km (9:49 / km) +127m 8:40 / km
ahr:151 max:178 spiked:12/12c shoes: VJ Falcons 9

Green B course at Flying Pig Day 1 at Camp McKee near Mt. Sterling, KY. Middle distance course. 4.1k, 240m. Hilly terrain with steep drainages and lots of mapped ditches. Most of the area is light green but with good visibility since leaves weren’t out yet. Some greenbriar and other sharp stuff and some areas of deadfall or logging slash. Fairly dry underfoot. Fine running weather, partly sunny and about 50F.

A good run. Sub-optimum route choice on 3-4 cost about a minute. Otherwise hit all the controls well. Lots of walking up the hills and hard to run lots of places due to vegetation. First in M60, about 7th overall on Green B.

Accidentally stopped my watch rather than taking a split at #4, so added time and distance.

OCIN_FP2019_Camp_McKee_Friday_Middle_7 Green B - Splits

Wednesday Mar 20, 2019 #

2 PM

Trail Run 30:00 intensity: (42 @0) + (20 @1) + (2:07 @2) + (22:54 @3) + (3:57 @4) 2.6 mi (11:32 / mi)
ahr:133 max:149 shoes: NB Leadville VS

Trails at Thomas Iron Site in Hellertown. First day of Spring - sunny and low 50s.

Tuesday Mar 19, 2019 #

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

Monday Mar 18, 2019 #

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

Sunday Mar 17, 2019 #

Event: DVOA Hibernia
 
11 AM

Orienteering race 1:26:15 intensity: (2 @1) + (3:06 @2) + (23:33 @3) + (11:25 @4) + (48:09 @5) *** 8.87 km (9:44 / km) +207m 8:43 / km
ahr:153 max:192 spiked:13/18c shoes: VJ Falcons 9

Red course at Hibernia County Park. 7.3k, 205m. Good visibility but not so good runnability since almost all the woods are some shade of green. And a lot of the green is sharp. Bobbled a few route choices by not taking the shortest route to trails or open fields. Small misses on a couple controls in the second half of the course just not reading the terrain correctly as I got close to the control. Low 40s and breezy but mostly sunny, so good for running. Wet underfoot.

RED - Splits

Saturday Mar 16, 2019 #

3 PM

Road Run 24:41 intensity: (11 @0) + (6 @1) + (56 @2) + (9:34 @3) + (10:40 @4) + (3:14 @5) 2.62 mi (9:26 / mi)
ahr:141 max:164

Friday Mar 15, 2019 #

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

Thursday Mar 14, 2019 #

11 AM

Trail Run 1:00:48 intensity: (1:08 @0) + (4:22 @1) + (5:32 @2) + (20:57 @3) + (21:56 @4) + (6:53 @5) 5.05 mi (12:02 / mi) +150m 11:01 / mi
ahr:137 max:167 shoes: NB Leadville VS

At South Mountain Reservation in Essex Co., NJ. Running just on trails but carried the 25 year old, 1:15000 orienteering map and mostly followed along. Some changes to vegetation and trails but all the rocks and contours were still there (except for one boulder cluster used as the final control for the 1994 A-meet held here - maybe it only existed for the A-meet). Features were easier to see in the terrain than on the map, unless I used the magnifier I was carrying. A very nice Spring day with temperature around 50F. Generally muddy trails with a few spots of melting snow/ice/slush. Had studded shoes along but regular trail shoes worked just fine.

Wednesday Mar 13, 2019 #

4 PM

Road Run 31:34 intensity: (19 @0) + (27 @1) + (8:42 @2) + (16:50 @3) + (5:16 @4) 3.18 mi (9:56 / mi) +90m 9:07 / mi
ahr:130 max:151 shoes: New Balance 880

Around the neighborhood in West Orange. Mid 40s.

Tuesday Mar 12, 2019 #

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

Monday Mar 11, 2019 #

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

Sunday Mar 10, 2019 #

Event: DVOA Norristown Farm Park
 
11 AM

Orienteering race 34:22 intensity: (3 @0) + (22 @1) + (10 @2) + (4:31 @3) + (12:51 @4) + (16:25 @5) ** 4.99 km (6:53 / km) +47m 6:35 / km
ahr:153 max:181 spiked:9/10c shoes: VJ Falcons 9

Orange course at Norristown Farm Park. 4.5k, 60m. There was an “advanced sprint” course available but it was shorter and this map pretty much maxes out at Orange level, so I opted for the longer course. Straightforward navigation across open farm fields, most of which were corn stubble. Everything was pretty wet and muddy from overnight rain and melting snow. Off line on one control and a pretty severe banana route on another but otherwise OK. Good way to ease into the orienteering season. About 40F and overcast, but no rain.

Orange - Splits

Saturday Mar 9, 2019 #

3 PM

Road Run 31:15 intensity: (16 @0) + (2:59 @1) + (5:41 @2) + (4:56 @3) + (13:35 @4) + (3:48 @5) 3.05 mi (10:15 / mi) +24m 10:00 / mi
ahr:136 max:160 shoes: New Balance 880

Friday Mar 8, 2019 #

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

Thursday Mar 7, 2019 #

3 PM

Trail Run 44:25 intensity: (11 @1) + (37 @2) + (11:17 @3) + (24:55 @4) + (7:25 @5) 3.16 mi (14:03 / mi) +120m 12:35 / mi
ahr:146 max:173 shoes: Inov8 Arctic Claw 300

South Mountain in Emmaus. Mostly snow-covered trails from the 6 or so inches we had earlier in the week. All had been tracked by at least a few people. Some bare spots and ice in the low areas but ranging from packed to loose snow further up the hill, depending on the amount of traffic. Low 30s, partly cloudy - wintery but a nice run. Had snowshoes with me but opted for Artic Claws - snowshoes would’ve been a lot more work.

Tuesday Mar 5, 2019 #

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

5 PM

Other (Elliptical ) 35:06 intensity: (4:23 @1) + (3:33 @2) + (7:47 @3) + (17:02 @4) + (2:21 @5) 3.5 mi (10:02 / mi)
ahr:137 max:158

Sunday Mar 3, 2019 #

11 AM

Road Run 28:09 intensity: (22 @1) + (42 @2) + (13:52 @3) + (12:49 @4) + (24 @5) 2.87 mi (9:49 / mi) +25m 9:34 / mi
ahr:139 max:156

Friday Mar 1, 2019 #

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

11 AM

Other (Elliptical ) 35:20 intensity: (4:21 @1) + (2:59 @2) + (15:58 @3) + (8:42 @4) + (3:20 @5) 3.5 mi (10:06 / mi)
ahr:133 max:161

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