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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Sep 26, 2021:

activity # timemileskm+mload
  Orienteering1 6:57:27 19.47(21:26) 31.33(13:19) 84219 /24c79%112.7
  Bike-Trail1 1:12:25 8.73(8:18) 14.05(5:09) 10320.8
  Trail Run1 48:27 4.15(11:40) 6.68(7:15) 8214.2
  Walking1 39:48 2.06(19:19) 3.32(12:00)2.8
  Rail Trail Run1 30:52 3.11(9:56) 5.01(6:10) 1610.9
  Total5 10:08:59 37.52(16:14) 60.38(10:05) 104319 /24c79%161.4
  [1-5]5 9:55:48

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Sunday Sep 26, 2021 #

9 AM

Orienteering race 6:57:27 intensity: (3:29:27 @2) + (3:00:00 @3) + (28:00 @4) *** 31.33 km (13:19 / km) +842m 11:45 / km
ahr:115 max:192 spiked:19/24c shoes: Blue VJ Falcons - 9.5

Hudson Highlander XX!. Great course set by Greg Balter (who also did a fine job updating the map) and another fine production by HVO. Thanks to all who were involved in making the event happen.

Course was 24.7km straight line with 980m climb according to the control descriptions. All four loops were on the New Sebago Beach map, printed at 1:10,000, with each loop on a 12"x18" sheet (double sided, so we only had one map exchange). The weather was just about perfect - sunny, in the 60s most of the day and the humidity was low.

Loop 1 - This loop went well. Follow the train to the first control (mostly on trails). The second control was a long route choice leg. The route to the right was on paved road for a ways, then predominately in white woods, so that was my choice. Still in a train on the way to this control but I had to push a bit once we got into the woods to maintain contact . Pretty straight to 3, behind J-J who had a less optimal route to 2. Saw Jeff and Peggy still headed to 2 (and a bit off line). Control 4 was another long leg - decided to go to the left (north of Parker Swamp and Lake Skenonto). I think this route was shorter, but less trail, more blueberry and maybe more hills - probably a couple minutes slower than the trails route to the right but I navigated OK and saw no one for the whole leg. Leg 5 into the 1st aid station was straightforward - saw several people headed out on the trail run , including Bernie, Daniel S, Joe B, J-J and others. Spent about 2 minutes at the aid station, consuming ~12oz of Vitalyte and an orange slice.

Loop 2 - Trail run to the SW along Lake Sebago and then on good trails beyond the lake. There were no streamers marking the route and the trail was indistinct in places along the lake, but I had no issues. Peggy and Jeff were approaching the aid station as I started on the run. Tried to keep a steady but not too taxing pace. Flip-flopped with several cadets during the run as they took several pauses for map-reading and consultation among themselves. Spent a couple minutes at the aid station, consuming ~16oz of Vitalyte and part of a banana.

Loop 3 - This is when the wheels came off the bus. Fine to 7 and 8 then got sloppy on the way to 9 and briefly lost contact and hooked around from the left when I figured things out. Placed myself on the wrong marsh going to 10 and spent way too long scanning a big hillside for a cliff which I was 400m SW of. Chose the left route going to 11, which would have been OK but I got confused among some big cliffs trying to get to the trail. Executed fine once I got on the right trail. Saw Jeff coming out 0f 11 as I headed in. Pushed right on the way to 12 by green stuff. Mostly OK to 13 but looped around at the end after heading through the wrong saddle. Left route to 14, re-using some of the route I used to 4. I had seen the bag for 14 on the way to 4 so got complacent as I attacked it and somehow got higher on the ridge. Brain dead at this point so wandered for about 15 minutes (yikes!). Got to the aid station at 15 without any additional bonehead moves. Jeremy passed me on the way to 15, so he clearly wasn't having a good day navigationally. Spent about 5 minutes at the aid station consuming ~12oz of Vitalyte and an apple slice. A group of cadets showed up as I was about to leave.

Loop 4 - Did a mental reset, realizing that I wasn't going to moving very fast from here to the end so I'd better navigate cleanly. Was fairly successful at that, keeping contact and hitting all the controls OK. Sub-optimal route to the last control.

The damage - Tired and sore muscles the next few days. A blister on one toe on my left foot and soreness on the top of that foot (this happens when I do a lot of orienteering in rocky areas, so isn't a surprise). I managed to mostly avoid cramping by carrying a few ounces of pickle juice and consuming it at the first signs of cramping (just after control 10). I also consumed two Gu packets during the course of the race, maybe on the way to 11 and then sometime on the last loop. I carried a Camelback and refilled it at the last aid station, so probably consumed ~70oz of water.

Friday Sep 24, 2021 #

3 PM

Trail Run 48:27 intensity: (19 @0) + (48 @1) + (13:10 @2) + (30:19 @3) + (3:32 @4) + (19 @5) 4.15 mi (11:40 / mi) +82m 11:00 / mi
ahr:129 max:160 shoes: NB Summit KOM

Elephant Trail at Nockamixon SP. Didn't see any elephants but it was a very nice day - 70F, sunny and dp in the low 50s. Trails were wet but only occasionally muddy.

Wednesday Sep 22, 2021 #

3 PM

Rail Trail Run 30:52 intensity: (21 @0) + (52 @1) + (5:52 @2) + (15:22 @3) + (8:25 @4) 3.11 mi (9:56 / mi) +16m 9:46 / mi
ahr:133 max:150 shoes: NB840v4 - Gray

Saucon Rail Trail, north from the Town Park. Not planned, but the Autumnal Equinox occurred during my run. Not quite Fall weather however - 80F and humid.

Tuesday Sep 21, 2021 #

2 PM

Bike-Trail 1:12:25 intensity: (13 @0) + (2:54 @1) + (14:45 @2) + (50:31 @3) + (4:02 @4) 8.73 mi (8:18 / mi) +103m 8:00 / mi
ahr:130 max:148 shoes: Trek Marlin 7

Nockamixon SP trails. Stayed mostly on the somewhat easier trails to the north. Mid 70s, partly cloudy and dry trails.

Monday Sep 20, 2021 #

7 PM

Walking 39:48 intensity: (12:18 @0) + (27:30 @1) 2.06 mi (19:19 / mi)
ahr:92 max:107 shoes: New Balance 880

Around the neighborhood after dinner. In the dark.

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