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Training Log: GlenT

In the last 7 days:

activity # timemileskm+m
  Trail Run1 1:41:25 9.27(10:56) 14.92(6:48) 454
  Core and Strength1 50:00
  Orienteering1 41:59 3.16(13:17) 5.09(8:15) 9021 /25c84%
  Road Run1 39:52 4.05(9:51) 6.52(6:07) 28
  Total4 3:53:16 16.48 26.52 57221 /25c84%
  [1-5]4 3:51:31
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1:41
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Friday Jul 21 #

10 AM

Road Run 39:52 intensity: (14 @0) + (55 @1) + (4:22 @2) + (22:55 @3) + (11:26 @4) 4.05 mi (9:51 / mi) +28m 9:38 / mi
ahr:135 max:152 shoes: Asics Gel-Nimbus 16

On the rail trail. Low 80s and humid.

Wednesday Jul 19 #

6 PM

Orienteering race 27:08 intensity: (21 @0) + (12 @1) + (59 @2) + (10:14 @3) + (12:21 @4) + (3:01 @5) *** 2.94 km (9:13 / km) +69m 8:15 / km
ahr:141 max:166 spiked:11/14c shoes: Falcons 7

Last of the Wednesday Sprint Series (for 2017) at French Creek Central. Sprint 2 (2.5k, 50m). First half was much more "woods" navigation than most of the previous events. An interesting change. Plus there were some significant changes in the terrain which were not reflected on the map (vegetation and trails mostly), so some adjustment was called for. Very hot and humid (maybe even more so than last week) and I was still recovering from racing on Sunday, so having to slow down in the woods was not unwelcome. Lost time on the first control when the "open" area turned out to be tall grass, some of it over my head. Didn't have a map case, so by the time I got to number 9 I had to navigate across a hole in my map and make a few guesses about features which had been rubbed off (lesson learned - took a map case for the next sprint). Another fun course though. And thanks to Nate O for organizing and executing the whole series along with Sandy F.

Orienteering race 14:51 intensity: (1 @1) + (18 @2) + (32 @3) + (8:45 @4) + (5:15 @5) *** 2.14 km (6:56 / km) +21m 6:37 / km
ahr:150 max:158 spiked:10/11c shoes: Falcons 7

Sprint 1 (1.9k, 20m). A much simpler course, basically a White course. Could really feel that my legs were not recovered yet and combined with the heat struggled to run hard. Had trouble seeing the course printing on the map so had to slow down/stop a few times just to see where I needed to go. One bone-head mistake when I read a bank line along the lake as a trail (it was not runnable - D'oh!) - probably lost about a minute.

Monday Jul 17 #

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

Janet and I were the only ones at class today so we got special attention, i.e. we got to do some more challenging poses than usual.

Sunday Jul 16 #

7 AM

Trail Run race 1:41:25 intensity: (1:10 @0) + (1:50 @1) + (1:06 @2) + (8:33 @3) + (1:14:19 @4) + (14:27 @5) 14.92 km (6:48 / km) +454m 5:54 / km
ahr:146 max:164 shoes: NB 1210 "Leadville"

"Quadzilla" 15k trail race at Trexler Nature Preserve. A mix of single and double track with a few paved sections (mostly at the start and finish). Basically a circumnavigation of the Preserve. Some roots, not many rocks but plenty of hills and one major stream crossing. The steepest hills (aka "The Back of the Beast") and the stream crossing come in the last few miles of the race. Before that the hills are more moderate (i.e. would be mostly runnable in a shorter race) but there is a quite long one in the first 5k. Race started at 7:30am to avoid the heat - about 70F at the start and sunny but tolerable humidity levels. The stream crossing (at about the 8 mile mark) felt very good but was a bit of a challenge since it's probably 60 feet across and recent rains made for above the knee water levels with noticable flow.

Took a conservative approach to the race, trying to stay at a sustainable pace. Walked the steeper hill parts after about 2 miles and generally resisted any urges to pass people in the first half of the race. Had a cup of Gatorade and a cup of water at each of the three aid stations, a slice of watermelon (!) at the second stop, ate a Gu at about 50 minutes (just before aid station 2) and carried a water bottle for in between drinks. Survived pretty well, finishing 135 out of ~400 and 2nd M60+ (just over a minute behind 1st M60).

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Training Targets

Jul 1–31 (31d)
Core and Strength 4:00:00
actual:1:40:0041%
projected:2:27:3761%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
60mi
actual:41.9mi69%
projected:61.9mi103%
Total [3-5]10:00:00
actual:5:10:5251%
projected:7:38:5476%

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