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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 31 days ending Jul 31, 2020:

activity # timemileskm+mload
  Orienteering4 7:32:39 16.19(27:57) 26.06(17:22) 42467 /87c77%76.2
  Strength and Flexibility9 7:30:0045.0
  Trail Run8 7:17:51 35.17(12:27) 56.6(7:44) 942148.7
  Walking7 4:00:17 13.22(18:11) 21.28(11:18) 345.6
  Bike-Rail Trail3 3:51:10 36.69(6:18) 59.05(3:55) 7823.3
  Bike-Trail3 3:30:38 19.5(10:48) 31.38(6:43) 38759.4
  Bike-Paved3 2:21:06 22.56(6:15) 36.31(3:53) 28919.7
  Road Run1 36:38 3.7(9:54) 5.95(6:09) 5915.1
  Hiking2 36:34 1.61(22:45) 2.59(14:08) 492.2
  Total37 37:16:53 148.64 239.21 226167 /87c77%395.1
  [1-5]36 32:29:00

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Friday Jul 31, 2020 #

4 PM

Bike-Rail Trail 1:03:49 intensity: (8:38 @0) + (29:54 @1) + (22:49 @2) + (2:28 @3) 10.89 mi (5:52 / mi) +63m 5:45 / mi
ahr:104 max:132 shoes: Trek Marlin 7

Paved and gravel ride from home. Paved roads to Saucon Rail Trail at Landis Mill Rd. then north on the rail trail to Reading Rd. parking lot. Retraced the route home with a few variations through the neighborhoods. Low 80s, sunny - shaded on the rail trail.

Thursday Jul 30, 2020 #

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

8 PM

Walking 49:51 intensity: (35:38 @0) + (13:49 @1) + (24 @2) 2.66 mi (18:47 / mi)
ahr:80 max:124

Wednesday Jul 29, 2020 #

11 AM

Hiking 14:36 intensity: (13:29 @0) + (1:07 @1) 0.9 km (16:12 / km) +13m 15:09 / km
ahr:76 max:104 shoes: VJ Falcons 10

Walk to Start, scoping out the map and terrain.

Orienteering 2:05:17 intensity: (2:56 @0) + (55:31 @1) + (52:53 @2) + (13:57 @3) **** 6.9 km (18:09 / km) +116m 16:44 / km
ahr:111 max:140 spiked:15/21c shoes: VJ Falcons 10

Mocanaqua Advanced 1 course using UsynligO (4.9k straight line). Great orienteering area with interesting technical areas with some really big features but also some blander, nearly featureless areas in between. There are depressions of all sizes, and a couple of unique features too: trenches (narrow and quite deep) and large earth banks (remnants of mining I suspect Edit: probably culm banks - the stuff they didn’t want from mining, sometimes containing coal but mixed with non-coal). Some blueberry and ferns underfoot right now to slow things down and some areas of reduced visibility. The map is a KP map (Thanks Greg!) with many cliffs and boulders mapped, but occasionally more things showed up in the terrain. Less humid than it’s been but still pretty warm (low 80s).

Navigation was OK. Parallel error on 2. Turned the wrong way on the road headed to 11 and went a few hundred meters before I looked at the right spot on the map and the features I was looking at finally made sense. Struggled with 15-19, which were in an area with less distinct features (I had just seen huge earth banks at 14 but the earth banks at 15 and 16 were barely discernible). Even though the app said I passed near 18 (a broad one contour hill) on my way to 15, I didn’t find it when I needed to so switched to Score-O mode to finish. Looked a bit for the form-line reentrant at 19 but never got the happy tune and had run out of initiative. Still a fine day in the woods and great navigation practice.
C • Was this 2

Hiking 9:23 [1] 0.8 km (11:44 / km) +5m 11:23 / km
ahr:93 max:107 shoes: VJ Falcons 10

Back from Finish (once I remembered to start my watch - time and distance adjusted).

Tuesday Jul 28, 2020 #

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

Monday Jul 27, 2020 #

8 PM

Walking 57:51 intensity: (52:38 @0) + (5:13 @1) 3.13 mi (18:27 / mi) +13m 18:13 / mi
ahr:78 max:106 shoes: New Balance 880

Neighborhood walk - still 84F at 8:30pm when we started.

Sunday Jul 26, 2020 #

10 AM

Trail Run 1:24:26 intensity: (10 @0) + (36 @1) + (4:58 @2) + (1:01:04 @3) + (17:38 @4) 6.87 mi (12:17 / mi) +96m 11:47 / mi
ahr:136 max:149 shoes: NB Summit KOM

Nockamixon SP, Elephant and Church Trails, starting at the SW end. Mid 80s, humid. Encroaching vegetation in a few areas and of course areas of mud. (I read somewhere than Nockamixon means something like "land of soft earth", so I guess early inhabitants had the mud experience too.) Alternated walking and running over the last few kilometers.

Saturday Jul 25, 2020 #

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

Friday Jul 24, 2020 #

11 AM

Hiking 12:35 intensity: (4:20 @0) + (5:09 @1) + (3:06 @2) 0.88 km (14:13 / km) +31m 12:06 / km
ahr:95 max:121 shoes: VJ Falcons 10

Walk to Start. Missed a turn so bushwhacked to get back on the correct trail.
12 PM

Orienteering 2:00:48 intensity: (31 @0) + (23:18 @1) + (1:01:31 @2) + (34:09 @3) + (1:19 @4) *** 7.34 km (16:27 / km) +184m 14:37 / km
ahr:118 max:146 spiked:20/25c shoes: VJ Falcons 10

Haystack Mountain Advanced 2 course using UsynligO - set up by Greg A (Thanks!). 5.9 km straight line distance. This area has better visibility than Lost Lakes and many more rock features, so the navigation is somewhat easier (but still challenging). More rock underfoot (lots of rocky ground could be mapped) and some blueberry (shin high mostly, thigh high in places towards the west of the map). Cliffs are well mapped, many boulders are mapped (but some significant ones were not on the map). Marshes were not as obvious as on the Lost Lakes map.

My orienteering was OK. I struggled to see the feature on the two form line spur controls so spent a few minutes on each of them wandering about to get the you-found-it tune (also spent almost a full minute standing on the spur at the second control waiting for the tune). Got confused by unmapped rock features going to 9 and searched for about 10 minutes until I used direction and distance hints from UsynligO to find it (I had stopped short). Parallel errors on 10 and 20 for a couple of minutes each (Had a where-the-heck-am-I-moment at 20 when I saw a >2m boulder in the terrain and there were no boulders on the map anywhere close to where I thought I was. As I headed towards a trail to relocate the happy tune played when I passed a hill ~100m from the one I had been on with the unmapped boulder.) Hit most of the other controls pretty well, usually getting the happy tune after spotting the feature and before actually getting to it.

Decent summertime weather. In the 70s and mostly overcast but still humid. Spotted one snake tail as it slithered away - too quick to identify, one small toad, a deer and several spider webs (mostly in the face).
2 PM

Trail Run 8:11 intensity: (44 @0) + (4:12 @1) + (1:04 @2) + (1:25 @3) + (46 @4) 0.77 km (10:36 / km)
ahr:110 max:146 shoes: VJ Falcons 10

Finish to car. Ran about 300m of this to catch up to Janet, otherwise just a walk.

Thursday Jul 23, 2020 #

3 PM

Bike-Paved 41:16 intensity: (1:37 @0) + (4:59 @1) + (19:57 @2) + (10:49 @3) + (3:50 @4) + (4 @5) 6.92 mi (5:58 / mi) +162m 5:34 / mi
ahr:121 max:157 shoes: Trek Marlin 7

On roads from home. Up a hill, down a hill. And some flatter stuff.

Wednesday Jul 22, 2020 #

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

Anniemac’s gentle yoga from last week.

Tuesday Jul 21, 2020 #

Event: RESCHEDULED North American Orienteering Championship
 
11 AM

Trail Run 57:04 intensity: (18 @0) + (15 @1) + (1:05 @2) + (30:26 @3) + (24:45 @4) + (15 @5) 5.03 mi (11:21 / mi) +151m 10:23 / mi
ahr:139 max:157 shoes: ASICS Gel Venture 6 (#1)

Jacobsburg SP. Still warm (mid-80s in the late morning) but I’m getting used to it. Drink water, sweat a lot, drink more water. Took a hard fall at about the 4 mile mark when I caught my toe on a root (technically it was a hard landing, I guess). We’ll see what still hurts tomorrow but right now my left hand/wrist and left big toe seem to have the most damage, although nothing requiring professional intervention.

Monday Jul 20, 2020 #

11 AM

Trail Run 51:19 intensity: (12 @0) + (18 @1) + (2:45 @2) + (26:09 @3) + (21:53 @4) + (2 @5) 3.9 mi (13:10 / mi) +147m 11:47 / mi
ahr:139 max:157 shoes: NB Summit KOM

South Mountain Preserve in Emmaus from Ithaca St. Got out early (before noon) but it was already in the mid 80s. Mostly in the woods and shaded - no inclination to push the pace.

Sunday Jul 19, 2020 #

10 AM

Bike-Rail Trail 1:36:51 intensity: (15:19 @0) + (1:03:23 @1) + (18:09 @2) 13.92 mi (6:57 / mi) +2m 6:57 / mi
ahr:100 max:122 shoes: Trek Marlin 7

D & L Trail north and south from Giving Pond Recreation Area to the Rt. 32 crossings of the Trail. About 50% shaded, which was nice since it was well into the 80s and humid.

Saturday Jul 18, 2020 #

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

Friday Jul 17, 2020 #

Event: Rescheduled - BAOC: California Orienteering Festival
 
11 AM

Road Run 36:38 intensity: (10 @0) + (21 @1) + (5:39 @2) + (16:45 @3) + (11:53 @4) + (1:50 @5) 3.7 mi (9:54 / mi) +59m 9:26 / mi
ahr:136 max:158 shoes: New Balance 880

Out West Hopewell and back with 5 20-second pick-ups in a slightly uphill section on the way back. Upper 70s but the dew point was lower 70s so pretty steamy.

Thursday Jul 16, 2020 #

11 AM

Bike-Trail 1:03:31 intensity: (47 @0) + (2:09 @1) + (14:51 @2) + (40:19 @3) + (5:25 @4) 5.96 mi (10:39 / mi) +78m 10:14 / mi
ahr:128 max:149 shoes: Trek Marlin 7

Bike trails at Nockamixon SP. Haycock, Eastern Woods (upper), Jay Walk, South Park (ccw), Jay Walk, Eastern Woods (lower) and back to Tower Rd. Parking. Rode everything except ~50m of uphill rock garden on South Park and the unrideable root climb at the start of Jay Walk. Overcast and in the 70s, very pleasant riding conditions.

Wednesday Jul 15, 2020 #

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

8 PM

Walking 39:42 intensity: (31:59 @0) + (6:01 @1) + (1:42 @2) 2.53 mi (15:41 / mi)
ahr:87 max:118

Tuesday Jul 14, 2020 #

11 AM

Walking 16:02 intensity: (15:40 @0) + (22 @1) 0.93 km (17:11 / km) +11m 16:15 / km
ahr:79 max:94 shoes: VJ Falcons 10

To start (includes 4-5 minutes stopping to chat with Bob Fink who was finishing up his visit).

Orienteering 1:25:38 intensity: (35 @0) + (31:47 @1) + (35:56 @2) + (17:20 @3) **** 5.13 km (16:42 / km) +71m 15:37 / km
ahr:114 max:139 spiked:12/14c shoes: VJ Falcons 10

Another round at Lost Lakes using Usynlig-O, this time on the Advanced 1 course, which was 3.8k straight line. Same terrain as the course I did last week but mostly different control sites and generally in the opposite direction. Single contour control features in low visibility offered lots of challenge. Went to the wrong (similar) feature on controls 3 and 5. Hit most of the others OK but had to wait and circle around on several of them until the app confirmed the location. A couple more open areas of woods where I could actually run. Cooler (70s) and lower humidity so not as draining as last time.

12 PM

Walking 12:48 [1] 0.98 km (13:04 / km)
shoes: VJ Falcons 10

Walk from finish back to car. (Track not downloading from watch to GC.)

Monday Jul 13, 2020 #

4 PM

Bike-Paved 24:01 intensity: (6:32 @0) + (16:48 @1) + (41 @2) 3.69 mi (6:31 / mi)
ahr:95 max:115 shoes: Trek Marlin 7

Test ride around the Town Park to check out some derailleur adjustments I made.
8 PM

Walking 48:22 [0] 2.78 mi (17:24 / mi)
ahr:76 max:82 shoes: New Balance 880

Sunday Jul 12, 2020 #

11 AM

Bike-Paved 1:15:49 intensity: (12:19 @0) + (50:22 @1) + (12:17 @2) + (51 @3) 11.95 mi (6:21 / mi) +127m 6:08 / mi
ahr:100 max:130 shoes: Trek Marlin 7

Extended neighborhood roads. Sunny, 80, humidity down.

Saturday Jul 11, 2020 #

3 PM

Trail Run 1:05:39 intensity: (48 @0) + (3:11 @1) + (8:45 @2) + (47:03 @3) + (5:52 @4) 4.5 mi (14:35 / mi) +240m 12:31 / mi
ahr:131 max:146 shoes: NB Summit KOM

Trails at Star Village. Low 80s, stupid humid. There was sweat. There were also rocks and hills. And lots of walking.

Friday Jul 10, 2020 #

Event: POSTPONED - Canadian Orienteering Champs
 

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

Thursday Jul 9, 2020 #

2 PM

Bike-Rail Trail 1:10:30 intensity: (22:42 @0) + (45:35 @1) + (2:13 @2) 11.88 mi (5:56 / mi) +14m 5:55 / mi
ahr:94 max:118 shoes: Trek Marlin 7

D&L Trail south of Easton. Parked at Wy-Hit-Tuk County Park, rode north to the Lehigh River, then south to Lock 22/23 and north back to the car. Warm and humid with less shade than we had hoped for.

Wednesday Jul 8, 2020 #

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

Tuesday Jul 7, 2020 #

11 AM

Orienteering 2:00:56 intensity: (7:31 @0) + (1:21:44 @1) + (30:00 @2) + (1:41 @3) ***** 6.68 km (18:06 / km) +53m 17:25 / km
ahr:104 max:131 spiked:20/27c shoes: VJ Falcons 10

Lost Lakes, using a KP generated map and UsynligO - all put together by Gswede (Thanks!). I did the Advanced 2 course, which was 5.0km straight line distance and featured 27 controls, so most legs were short. This was hard and a lot of fun. I didn’t run very much due to thickish woods and the need to focus on navigation. Fortunately, the weather was cooler than it’s been recently, with temperatures in the 70s and overcast for most of the time I was out.

The woods are mostly light green, with lots of saplings (mostly beech?), so visibility is reduced and there is constant vegetation in your face. The map only shows thicker green, like the 20 foot high rhododendron (which was in bloom). There’s not a whole lot of relief and many control sites were single contour features, so some control sites were pretty subtle. There are lots of unmapped features which would appear on a field-checked map (small depressions, rocky ground, additional vegetation detail) but this was a case of “work with what you’ve got”. Contours were very good, as were marshes and seasonal streams.

Took a few controls to get into the map, getting used to the scale (1:10,000) and understanding what to use for navigating. Maintained good map contact most of the time and was able to correct whenever I veered off my bearing. My biggest time loss came from an unmapped trail in the vicinity of controls 10, 11, 12, and 14 - I had seen and used it on 9-10 but then going 11-12 I mistook it for the mapped trail east of 12. Also spent time at several controls waiting for UsynligO to acknowledge that I was there (twice checked to see how far away I was, even though the app says I asked for hints many more times than that - I must be inadvertently “touching” the screen while it’s in my waist pack).

Walking 15:41 intensity: (2:13 @0) + (13:28 @1) 1.5 km (10:27 / km) +10m 10:07 / km
ahr:91 max:105 shoes: VJ Falcons 10

GPS trace is for walk back to the car from finish. Distance and time adjusted to include walk to the start (further up the trail).

Monday Jul 6, 2020 #

1 PM

Bike-Trail 1:20:05 intensity: (27 @0) + (1:20 @1) + (19:07 @2) + (58:24 @3) + (47 @4) 7.58 mi (10:34 / mi) +119m 10:04 / mi
ahr:128 max:146 shoes: Trek Marlin 7

Jordan Parkway trails. 90ish and humid.

Sunday Jul 5, 2020 #

10 AM

Trail Run 1:26:48 intensity: (13 @0) + (50 @1) + (10:32 @2) + (1:11:21 @3) + (3:52 @4) 6.85 mi (12:40 / mi) +294m 11:11 / mi
ahr:132 max:150 shoes: ASICS Gel Venture 6 (#1)

Trails near Blue Marsh Lake (NW of Reading). Parked at the end of Highland Rd. and did a loop (plus some out-and-backs), mostly on the Lake Border Trail. Almost no rocks! But plenty of hills. Temperature was in the mid-80s, so just slogged along and walked a lot of the uphills.

Saturday Jul 4, 2020 #

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

Anniemac’s Hatha class on tape delay.

Friday Jul 3, 2020 #

10 AM

Bike-Trail 1:07:02 intensity: (13 @0) + (3:01 @1) + (13:20 @2) + (47:41 @3) + (2:47 @4) 5.96 mi (11:15 / mi) +190m 10:14 / mi
ahr:129 max:149 shoes: Trek Marlin 7

Lehigh Parkway mountain bike trails (although about 4km was on pavement to connect sections of dirt trails). One low-speed endo, resulting in just a few scapes and bruises - no MSK damage fortunately. Low 80s, humid.

Thursday Jul 2, 2020 #

2 PM

Trail Run 41:53 intensity: (31 @0) + (1:03 @1) + (4:47 @2) + (34:06 @3) + (1:26 @4) 3.66 mi (11:27 / mi) +11m 11:20 / mi
ahr:131 max:146 shoes: ASICS Gel Venture 6 (#1)

Trails at Thomas Iron Site and further north along the Saucon Creek. Quite warm - upper 80s and sunny - but most of my run was in the woods.

Wednesday Jul 1, 2020 #

11 AM

Trail Run 42:31 intensity: (21 @0) + (39 @1) + (6:27 @2) + (29:57 @3) + (5:07 @4) 3.88 mi (10:58 / mi) +3m 10:56 / mi
ahr:132 max:147 shoes: ASICS Gel Venture 6 (#1)

South from Monocacy Park on Monocacy Way (and parallel trails) along the Monocacy Creek. Found where some of Bethlehem’s homeless live. Mid 70s and very humid.

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