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Training Log Archive: GlenT

In the 30 days ending Nov 30, 2016:

activity # timemileskm+mload
  Strength and Flexibility8 6:40:0080.0
  Road Run9 5:46:39 36.0(9:38) 57.94(5:59) 542118.2
  Orienteering4 4:01:16 17.72(13:37) 28.52(8:28) 58454 /61c88%118.0
  Treadmill5 2:50:52 16.07(10:38) 25.86(6:36) 34257.4
  Total26 19:18:47 69.79 112.32 146954 /61c88%373.5
  [1-5]26 19:15:31

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Wednesday Nov 30, 2016 #

4 PM

Road Run 32:12 intensity: (11 @1) + (37 @2) + (24:42 @3) + (1:39 @4) + (5:03 @5) 3.33 mi (9:40 / mi) +38m 9:20 / mi
ahr:137 max:164 shoes: Asics Gel-Nimbus 16

Hamstrings tight. No issues with the ankle.

Tuesday Nov 29, 2016 #

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

11 AM

Treadmill 35:39 intensity: (29 @0) + (10:31 @1) + (12:30 @2) + (12:09 @3) 2.8 mi (12:44 / mi) +200m 10:25 / mi
ahr:116 max:135 shoes: Asics Gel-Nimbus 16

Started off running but felt a sharpish pain in my left ankle so backed off to walking. I've had this happen before (with no obvious cause) and running through it doesn't work. Walkng was OK so I set the treadmill at 4.5 mph and the incline at 5% and continued to at least get some aerobic work. Eventually bumped the incline to 7%. Tried a short period of jogging as I cooled down, but still not a good idea. May be a little sore tomorrow since I definately used some different muscles than usual.

Monday Nov 28, 2016 #

Note

Bought a house. We now own twice as many houses as we need.

Sunday Nov 27, 2016 #

Event: SVO Lancaster County Central Park
 
11 AM

Orienteering 1:08:58 intensity: (17 @1) + (3:46 @2) + (32:08 @3) + (30:40 @4) + (2:07 @5) *** 8.14 km (8:28 / km) +261m 7:18 / km
ahr:140 max:156 spiked:13/16c shoes: Falcons 7

Green course at Lancaster Co. park hosted by SVO (Julie Keim, Brad Whitmore and Julie's Mom). Nominally 5.9k with 200m climb. Map is old so vegetation and trails weren't always as depicted. Dropped some time on the second control when I walked right past the control and didn't see it. Took an unmapped trail on the way to #4 and spent some time figuring out what had happened (saw a giant tower in the terrain and took way too long to realize that it was indeed on the map). Caught again by an unmapped road on the way to 13 (it is actually mapped, but as a brown line). Probably 5 or 6 minutes lost time. Nice day for late November - 50 and partly cloudy.

Green - Splits

Green - Splits

Friday Nov 25, 2016 #

12 PM

Road Run 39:19 intensity: (12 @0) + (49 @1) + (7:39 @2) + (25:13 @3) + (5:26 @4) 4.15 mi (9:28 / mi) +70m 9:00 / mi
ahr:131 max:148 shoes: Asics Gel-Nimbus 16

Around the block to burn some calories.

Wednesday Nov 23, 2016 #

3 PM

Road Run 40:03 intensity: (14 @1) + (4:09 @2) + (34:05 @3) + (1:35 @4) 4.21 mi (9:31 / mi) +23m 9:21 / mi
ahr:132 max:147 shoes: Asics Gel-Nimbus 16

Tuesday Nov 22, 2016 #

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

11 AM

Treadmill 33:00 intensity: (10 @0) + (2:18 @1) + (1:55 @2) + (28:06 @3) + (31 @4) 3.17 mi (10:25 / mi) +32m 10:06 / mi
ahr:131 max:147 shoes: Asics Gel-Nimbus 16

Zzzzzzzzzz.

Sunday Nov 20, 2016 #

Event: NEOC: Traverse and Mini-Traverse
 

Note

Bailed on the Traverse, primarily due to bad driving conditions. What was predicted to be a couple of inches of snow turned out to be 5+ inches of heavy wet stuff. Drove about 3 miles and decided I had enough stressful things happening right now and this one could be avoided, so turned around and went back home. Sorry to miss it when it was so convenient (relatively speaking). :-(
C • No snow here, just some rai... 10
3 PM

Road Run 40:02 intensity: (10 @1) + (4:35 @2) + (30:41 @3) + (2:16 @4) + (2:20 @5) 4.08 mi (9:49 / mi) +74m 9:17 / mi
ahr:133 max:159 shoes: Asics Gel-Nimbus 16

Went for a run after moving snow around (mostly with a snowblower, but snowblowers are not optimized for moving heavy wet snow - less work than shoveling though). Roads were wet but pretty well cleared of any snow or slush. Saw 7 deer (9 actually, but I think there were duplicates) and a flock of 7 turkeys. Low 30s with the wind picking up as I ran and some occasional light snow - welcome to winter! GPS track is flakey for the first half, as is the heart rate for the first km or so.

Friday Nov 18, 2016 #

3 PM

Road Run intervals 38:04 intensity: (2 @0) + (56 @1) + (2:20 @2) + (24:42 @3) + (5:52 @4) + (4:12 @5) 4.03 mi (9:27 / mi) +33m 9:13 / mi
ahr:136 max:159 shoes: Asics Gel-Nimbus 16

4x400m on the road with 90sec recovery.

Thursday Nov 17, 2016 #

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

3 PM

Road Run 32:24 intensity: (2:41 @1) + (3:15 @2) + (18:16 @3) + (8:12 @4) 3.41 mi (9:30 / mi) +96m 8:44 / mi
ahr:134 max:149 shoes: Asics Gel-Nimbus 16

Sunny and 50F (until the sun set, then it was just clear and below 50F).

Tuesday Nov 15, 2016 #

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

11 AM

Treadmill 33:19 intensity: (22 @0) + (2:47 @1) + (4:14 @2) + (19:58 @3) + (5:58 @4) 3.2 mi (10:25 / mi)
ahr:131 max:146 shoes: Asics Gel-Nimbus 16

Ran until I was bored, then did 30 minutes more.
C • 3 minute limit 1

Sunday Nov 13, 2016 #

Event: EMPO - Moreau Lake State Park
 
12 PM

Orienteering race 59:08 intensity: (24 @1) + (40 @2) + (19:29 @3) + (35:04 @4) + (3:31 @5) 7.0 km (8:27 / km) +132m 7:43 / km
ahr:143 max:157 spiked:12/13c shoes: Falcons 7

Red course at Moreau Lakes SP (6.0 km SL) using the eastern part of the map around the lakes. An orangeish course navigation-wise with most of the controls on large features (which is about all you can do in this area). Good visibility and runnable woods, although heavy leaf cover occasionally covered tricky footing. Lots of climb for the first 7 controls, seemingly more than that counted by AP. Had a pretty good run, hitting all except #8 which I overshot by about 50m and probably lost 20 sec. Lost a little more time on a couple of controls where the flags were (intentionally?) obscured by vegetation. Very nice day for mid-November, low 50s and mostly sunny.

Red - Splits

Saturday Nov 12, 2016 #

3 PM

Road Run 42:08 intensity: (5 @0) + (9 @1) + (6:08 @2) + (34:14 @3) + (1:32 @4) 4.27 mi (9:52 / mi) +71m 9:23 / mi
ahr:131 max:147 shoes: Asics Gel-Nimbus 16

Runnin'.

Thursday Nov 10, 2016 #

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

3 PM

Road Run 30:37 intensity: (1:13 @0) + (56 @1) + (1:31 @2) + (20:00 @3) + (3:46 @4) + (3:11 @5) 3.16 mi (9:41 / mi) +63m 9:08 / mi
ahr:134 max:159 shoes: Asics Gel-Nimbus 16

HR trace extra bogus today. Average may be close since the high segment was offset by a low segment. Running by how it feels is the key.

Tuesday Nov 8, 2016 #

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

3 PM

Road Run 51:50 intensity: (26 @0) + (1:00 @1) + (2:00 @2) + (46:03 @3) + (2:21 @4) 5.36 mi (9:40 / mi) +75m 9:16 / mi
ahr:133 max:146 shoes: Asics Gel-Nimbus 16

Sunday Nov 6, 2016 #

Event: NE Challenge race #4: CSU
 
10 AM

Orienteering race 50:35 intensity: (11:22 @3) + (29:14 @4) + (9:59 @5) 6.13 km (8:15 / km) +99m 7:38 / km
ahr:137 max:184 spiked:17/19c shoes: Falcons 7

New England Challenge #4 hosted by CSU at Middlesex Fells. Mass start, middle distance type race (5k nominal distance). Good running, bad orienteering - of three controls where there were't others around and I had to navigate myself, I made significant errors on two of them. The result was a footrace at the end to regain the three places I gave up at #18. Temps in the 40s with some wetness remaining from overnight showers.

NE Challenge - Splits

Saturday Nov 5, 2016 #

Event: WCOC Gay City State Park
 
11 AM

Orienteering 1:02:35 intensity: (3 @0) + (23 @1) + (1:12 @2) + (36:44 @3) + (22:49 @4) + (1:24 @5) *** 7.24 km (8:39 / km) +92m 8:08 / km
ahr:139 max:165 spiked:12/13c shoes: Jalas - sz 10

Red course at Gay City by Rich and Jim. Starting from the "Winter" parking area. Wide open woods, so pretty fast. Only significant error was on #7 when I took a chance that an uncrossable marsh might be dry enough to get across. Wrong, but at least I determined that visually rather than by wading into muck. Probably cost me about 4 minutes (and two places). Weather was typical November - low 40s and overcast.

RED - Splits

Thursday Nov 3, 2016 #

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

11 AM

Treadmill tempo 36:31 intensity: (14 @0) + (1:03 @1) + (3:42 @2) + (12:49 @3) + (8:49 @4) + (9:54 @5) 3.7 mi (9:52 / mi) +60m 9:24 / mi
ahr:140 max:161 shoes: Asics Gel-Nimbus 16

5-4-3-2-1 minutes at 8:00/mi pace with 1 min recovery between ( except the last two, where the recovery was 2 min. Pretty humid, so a sweatfest and more of a struggle than if cooler and drier.

Tuesday Nov 1, 2016 #

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

11 AM

Treadmill 32:23 intensity: (1:21 @1) + (1:53 @2) + (24:36 @3) + (4:09 @4) + (24 @5) 3.2 mi (10:07 / mi) +50m 9:39 / mi
ahr:134 max:156 shoes: Asics Gel-Nimbus 16

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