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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: GlenT

In the 7 days ending Jan 17, 2016:

activity # timemileskm+mload
  Orienteering2 3:05:58 11.58(16:04) 18.64(9:59) 45836 /45c80%94.3
  Strength and Flexibility2 1:40:0020.0
  Treadmill2 1:24:13 7.8(10:48) 12.55(6:43) 6530.5
  Road Run1 36:07 3.9(9:16) 6.28(5:45) 4717.1
  Total7 6:46:18 23.28 37.47 57036 /45c80%161.9
  [1-5]7 6:44:33

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Sunday Jan 17, 2016 #

11 AM

Orienteering race 1:35:59 intensity: (39 @1) + (2:03 @2) + (41:34 @3) + (46:11 @4) + (5:32 @5) *** 9.74 km (9:51 / km) +277m 8:38 / km
ahr:141 max:166 spiked:15/20c shoes: Jalas - sz 10

GNC Day 2 Red (8.9k SL, 335m climb). Temperature a little cooler, course a little longer, navigation a little sloppier. Trails on this part of the map were more reliable but the vegetation mapping didn't seem to reflect running speed very well. Course was very good with lots of route choice and variety. Several minutes of errors, but nothing too big. Managed to be fastest in M45, so first for the two day. Waiting for results to be posted to see how I did relative to those in other age groups.

Good job by GAOC on the organization and logistics.

Red - Splits

Saturday Jan 16, 2016 #

Event: Georgia Navigator Cup 2016
 
10 AM

Orienteering race 1:29:59 intensity: (1:23 @0) + (2:45 @1) + (5:40 @2) + (24:51 @3) + (37:23 @4) + (17:57 @5) *** 8.9 km (10:07 / km) +181m 9:11 / km
ahr:141 max:178 spiked:21/25c shoes: Jalas - sz 10

Red course at GA Navigator cup. 8.5k SL, 310m climb (which seems to be higher than actual). A decent run with a total of about 4 minutes of small errors. Near-perfect weather, 50F and sunny. Very good visibility and pretty good running with the occasional thorny vine. Good course with lots of variety and some route choice. Mapping of the vegetation didn't always reflect what I saw in the terrain. Mapped trails often had trees growing on them and there were many (indistinct) trails in the terrain which weren't mapped. Ended up 1st in M45 (although Wyatt was about 28 min faster in M40). About 9th overall on Red.

Red - Splits

Thursday Jan 14, 2016 #

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

11 AM

Treadmill intervals 42:20 intensity: (11 @0) + (1:43 @1) + (9:28 @2) + (19:00 @3) + (4:43 @4) + (7:15 @5) 4.0 mi (10:35 / mi) +65m 10:05 / mi
ahr:133 max:164 shoes: Asics Gel-Nimbus 16

5 x 0.25 mi at 7.5, 7.6, 7.7, 7.8, 7.9 mph with ~80 sec recovery (walk/slow jog for 0.1 mi). Inadvertantly did the first one at 7.5 min/mi (8.0 mph) - oops - those reciprocals are just so confusing. Did a longer/slower warm-up than usual (1.5 mi @ ~11 min/mi).

Tuesday Jan 12, 2016 #

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

Weights, including a bunch of stuff with light weights (1-3 lbs) with fully extended arms so extra load on the shoulders and core.
11 AM

Treadmill 41:53 intensity: (10 @0) + (3:58 @1) + (1:39 @2) + (32:57 @3) + (1:35 @4) + (1:34 @5) 3.8 mi (11:01 / mi)
ahr:131 max:159 shoes: Asics Gel-Nimbus 16

Initial plan was some interval stuff but just didn't get motivated so opted for 2 miles easy after ~1 mile warm-up. Finished up with 0.25 mi @ 8:00 pace, which felt OK. I probably should warm-up longer and slower before speedwork.

Monday Jan 11, 2016 #

3 PM

Road Run 36:07 intensity: (1 @0) + (41 @1) + (1:39 @2) + (11:45 @3) + (22:01 @4) 3.9 mi (9:16 / mi) +47m 8:56 / mi
ahr:141 max:152 shoes: Asics Gel-Nimbus 16

Same route as three days ago but this time with the GPS on. GPS measured distance is about 7% longer than the guess the watch makes when the GPS is turned off. Note that the distance measured by this FR225 agrees very closely with that measured with my FR305.

Cooler than it's been with the temperature in the upper 20s and a significant breeze out of the NW.

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