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Training Log: GlenT

In the last 7 days:

activity # timemileskm+mload
  Strength and Flexibility2 1:40:0010.0
  Orienteering2 1:38:00 5.94(16:29) 9.56(10:15) 37923 /26c88%52.7
  Trail Run2 44:16 3.14(14:06) 5.05(8:46) 6512.1
  Total5 4:02:16 9.08 14.62 44323 /26c88%74.8
  [1-5]5 4:00:10
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MoTuWeThFrSaSu

Saturday Mar 23 #

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.

Friday Mar 22 #

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.

Wednesday Mar 20 #

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 #

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

Monday Mar 18 #

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

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Training Targets

Mar 1–31 (31d)
Strength and Flexibility 8:00:00
actual:6:40:0083%
projected:8:59:08112%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
60mi
actual:37.6mi62%
projected:50.7mi84%
Total [3-5]10:00:00
actual:7:54:0479%
projected:10:38:58106%

Jan 1 – Dec 31 (365d)
Orienteering 500km1000c
actual:23.4km4%54c5%
projected:104.2km20%240c24%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
+ Rail Trail Run
1000mi
actual:97.7mi9%
projected:434.9mi43%
Total [3-5]120:00:00
actual:18:39:4215%
projected:83:04:0269%
Strength and Flexibility 80:00:00
actual:18:20:0022%
projected:81:36:21102%

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