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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Jan 17, 2020:

activity # timemileskm+mload
  Orienteering2 1:54:42 7.13(16:05) 11.48(10:00) 1957 /9c77%51.9
  Field Checking1 1:53:31 3.98(28:31) 6.41(17:43) 20116.5
  Strength and Flexibility2 1:40:0015.0
  Bike-Rail Trail1 1:07:00 9.93(6:45) 15.98(4:12) 10718.7
  Road Run1 42:18 4.48(9:27) 7.21(5:52) 6212.3
  Trail Run1 18:24 1.27(14:29) 2.04(9:00) 514.8
  Total6 7:35:55 26.79 43.12 6157 /9c77%119.2
  [1-5]6 7:24:54

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SaSuMoTuWeThFr

Friday Jan 17, 2020 #

Event: Georgia Navigator Cup 2020
 
12 PM

Orienteering race 39:23 intensity: (4 @1) + (1:33 @2) + (9:50 @3) + (22:46 @4) + (5:10 @5) *** 4.64 km (8:30 / km) +93m 7:43 / km
ahr:144 max:161 spiked:7/9c shoes: VJ Falcons 10

Green middle distance course at Bert Adams Scout Reservation. 3.5k, 100m. Spur and gully terrain and a Boy Scout camp. Lots of terrain detail in the form of ditches and gullies (small and big) with many (well) mapped rootstocks. A nicely designed course using the terrain well. Last three controls had a lot of road and/or field running. About 50F and mostly cloudy.

Not a good run. Lost about 4.5 minutes on what was a pretty straightforward first control - missed seeing a major trail junction, went all the way to the power line and then didn’t relocate well there. Did fine on all the rest of the controls except #6 where I was left of the line and missed the big gully just before the control. Found the similar looking control 43 and then headed south to relocate from the trail and buildings. Lost 2.5 minutes. 7 minutes lost on a middle distance course is not good. 5th in M60 (with 4 of the top 5 M65s and M70s).
C • The pain 2

GREEN - Splits

Wednesday Jan 15, 2020 #

4 PM

Road Run 42:18 intensity: (43 @0) + (1:15 @1) + (3:36 @2) + (35:25 @3) + (1:19 @4) 4.48 mi (9:27 / mi) +62m 9:03 / mi
ahr:131 max:143 shoes: ASICS Gel Venture 6 (#1)

Trexler Park on the paved paths. About 50F.

Tuesday Jan 14, 2020 #

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

Monday Jan 13, 2020 #

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

Sunday Jan 12, 2020 #

12 PM

Trail Run 7:02 intensity: (1:07 @1) + (1:05 @2) + (4:50 @3) 0.64 km (10:55 / km) +51m 7:50 / km
ahr:126 max:141 shoes: VJ Falcons 10

Couldn’t park where I wanted to due to a locked gate so did this to get to my starting point.

Orienteering 1:15:19 intensity: (20 @0) + (6:38 @1) + (12:35 @2) + (23:52 @3) + (30:09 @4) + (1:45 @5) *** 6.84 km (11:01 / km) +102m 10:15 / km
ahr:134 max:155 shoes: VJ Falcons 10

Test running at FCN, interspersed with some field checking and litter cleanup.

Trail Run 11:22 intensity: (3:52 @2) + (7:21 @3) + (9 @4) 1.4 km (8:07 / km)
ahr:129 max:142 shoes: VJ Falcons 10

And back to the car, via an unintended detour when I took a wrong trail (maybe I should’ve looked at the map I was carrying before things didn’t look right).

Field Checking (FCN) 1:53:31 intensity: (7:20 @0) + (1:01:20 @1) + (33:12 @2) + (10:48 @3) + (51 @4) *** 6.41 km (17:43 / km) +201m 15:19 / km
ahr:108 max:151 shoes: NB Summit KOM

Tweaking.

Saturday Jan 11, 2020 #

2 PM

Bike-Rail Trail 1:07:00 intensity: (2:38 @0) + (11:00 @1) + (21:49 @2) + (20:31 @3) + (9:46 @4) + (1:16 @5) 9.93 mi (6:45 / mi) +107m 6:32 / mi
ahr:119 max:167 shoes: Trek Marlin 7

Perkiomen Trail from just south of Green Lane Park to Spring Mountain and back. 65F, in January! (Subtracted 7.5 minutes from the total time for the time we were stopped to chat with another biker.)

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