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Training Log Archive: GlenT

In the 30 days ending Sep 30, 2017:

activity # timemileskm+mload
  Orienteering7 7:33:28 24.27(18:41) 39.06(11:37) 119753 /63c84%161.2
  Trail Run5 5:11:33 27.86(11:11) 44.84(6:57) 704105.7
  Road Run7 3:53:50 24.47(9:33) 39.38(5:56) 36784.6
  Field Checking2 3:50:06 7.38(31:11) 11.88(19:22) 2748 /9c88%18.5
  Strength and Flexibility2 1:40:0020.0
  Walking2 1:28:31 2.89(30:38) 4.65(19:02) 877.4
  Rail Trail Run1 39:29 3.99(9:54) 6.42(6:09) 2619.7
  Total24 24:16:57 90.86 146.22 265661 /72c84%417.1
  [1-5]24 22:18:08

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Saturday Sep 30, 2017 #

10 AM

Road Run 24:37 intensity: (7 @0) + (17 @1) + (4:44 @2) + (13:19 @3) + (6:10 @4) 2.61 mi (9:26 / mi) +88m 8:32 / mi
ahr:133 max:152 shoes: Asics Gel-Nimbus 16

Pre-wedding run at Jay Peak.

Thursday Sep 28, 2017 #

11 AM

Trail Run 1:22:06 intensity: (20 @0) + (1:19 @1) + (7:38 @2) + (58:09 @3) + (14:40 @4) ** 7.8 mi (10:32 / mi) +199m 9:45 / mi
ahr:134 max:149 shoes: NB 1210 "Leadville"

Trails at Jacobsburg SP. The weather has finally changed to Fall! Sunny and 70F so much nicer for running than it's been. Trails are pretty tame, with lots of them double track gravel paths. Did one short bushwhack when the trails in the terrain didn't match what was on the map.

Tuesday Sep 26, 2017 #

11 AM

Road Run 39:19 intensity: (13 @0) + (41 @1) + (3:19 @2) + (25:15 @3) + (9:51 @4) 4.09 mi (9:37 / mi) +89m 9:00 / mi
ahr:135 max:152 shoes: Asics Gel-Nimbus 16

Monday Sep 25, 2017 #

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

Hips.

Sunday Sep 24, 2017 #

Event: DVOA Adams Creek - Canceled
 
10 AM

Trail Run intervals (Hills) 33:03 intensity: (26 @0) + (3:09 @1) + (15:33 @2) + (5:21 @3) + (5:48 @4) + (2:46 @5) 4.38 km (7:33 / km) +108m 6:43 / km
ahr:126 max:156 shoes: NB 1210 "Leadville"

Hill intervals on a gravel road hidden in the woods on the hill above Lehigh U (on the Star Village map). 5 x 300m with ~20m climb on each (with the majority of the climb in the middle 100m). Recovery walk cutting across through the woods to the starting point. Increasing splits, which means I probably did the first ones faster than I should have. Warm but shaded.

Orienteering 37:18 intensity: (25 @0) + (13:03 @1) + (14:23 @2) + (9:27 @3) *** 2.51 km (14:51 / km) +70m 13:03 / km
ahr:115 max:140 spiked:6/6c shoes: NB 1210 "Leadville"

O-practice on the Star Village map, north of Mountain Drive North. Visited six of the permanent markers which someone has placed out there. Most of them aren't actually on a mapped feature, but Petr Hartman has mapped them, so I guess the marker itself is the mapped feature. The markers originally were steel posts with an orange and white sign about a foot square but several are now just steel posts (and I never actually found one of the markers). Slogged along at a fairly low effort since it was warm (80F) and I was somewhat beat from doing intervals.

Saturday Sep 23, 2017 #

4 PM

Road Run 38:44 intensity: (15 @0) + (24 @1) + (4:46 @2) + (20:26 @3) + (11:40 @4) + (1:13 @5) 4.15 mi (9:20 / mi) +52m 8:59 / mi
ahr:137 max:161 shoes: Asics Gel-Nimbus 16

First full day of Autumn. 85F and sunny. WTF?

Friday Sep 22, 2017 #

10 AM

Walking 1:00:00 [1] 2.2 mi (27:16 / mi) +84m 24:23 / mi
ahr:70 max:157

Hiking at Hawk Mountain Sanctuary. Spent about an hour at the North Lookout. 3 bald eagles, 1 broad-winged hawk (and possibly a group of 7 more too far away to positively identify), 1 sharp-shinned hawk and many turkey vultures. Also several monarch butterfies. Trails are pretty rocky so even though the pace was slow, there was some ankle strengthening and proprioception practice happening. Nice (last day of) summer day.

Thursday Sep 21, 2017 #

11 AM

Road Run 37:12 intensity: (13 @0) + (32 @1) + (6:11 @2) + (18:24 @3) + (11:52 @4) 3.96 mi (9:24 / mi) +19m 9:16 / mi
ahr:134 max:149 shoes: Asics Gel-Nimbus 16

Got out late morning trying to beat another 80 degree day. Sunny, so still pretty warm. Ventured to the other side of the highway (PA 309) for some variety. OK to do mid-day but probably will avoid trying to cross during rush hour.

Wednesday Sep 20, 2017 #

11 AM

Trail Run 1:01:53 intensity: (19 @0) + (35 @1) + (8:55 @2) + (41:39 @3) + (10:25 @4) 5.27 mi (11:45 / mi) +270m 10:08 / mi
ahr:134 max:148 shoes: NB 1210 "Leadville"

Trails (and some roads) at Trexler Nature Preserve. Wanted to run on trails in the "North Range" area but they're doing some invasive removal (autumn olive) using herbicides so the area is closed until Sept. 29. So did some trails I'd mostly been on before. Very warm (especially for September) - sunny and low 80s - and there were many unshaded areas. Concluded with an extended soak in the Jordan Creek, which was quite enjoyable. AOWN: ~12 bison and 7 elk.

Relive

Monday Sep 18, 2017 #

10 AM

Field Checking 2:06:23 intensity: (15:33 @0) + (1:18:33 @1) + (26:54 @2) + (5:23 @3) *** 7.74 km (16:20 / km) +202m 14:27 / km
ahr:102 max:138 spiked:8/9c shoes: Falcons 7

Hanging controls for the USARA National Champs coming up this weekend. Hung 5 bags plus checked four others which had been hung previously. Post event edit - On Hickory Run Shades of Death map. Rocky underfoot in many places. Plenty of mountain laurel and rhododendron.

Walking 28:31 intensity: (14:50 @0) + (13:03 @1) + (38 @2) 0.69 mi (41:21 / mi) +3m 40:43 / mi
ahr:89 max:114 shoes: NB 1210 "Leadville"

Hopping around on the Hickory Run boulder field.

Sunday Sep 17, 2017 #

10 AM

Orienteering 59:52 intensity: (21 @1) + (35 @2) + (17:07 @3) + (37:47 @4) + (4:02 @5) *** 6.24 km (9:35 / km) +281m 7:50 / km
ahr:144 max:160 spiked:15/15c shoes: Falcons 7

Green X on Letchworth West map. 5.3 km with 190m climb. A much better designed course and a lot more fun than yesterday. First half was technical, similar to yesterday with less steep climbing and/or side-hilling. Second half was in a flatter area with lots of trails, so very fast. Missed on the route choice to 5 and had to do some zig-zagging to avoid a free fall down a 6 contour hill. Probably could've been a minute faster on that leg. Small hesitations near the circle on a few of the controls but figured them all out pretty quickly. Lost time on the 13-14 leg by going left of the line near the Nature Center building rather than taking the trail to the right of the bee line. Spent more time in rough open which cost more time than I thought. 3rd in M60, 20 seconds behind Soupbone and about a minute behind Tim P. 4th for the combined in M60, thanks to my non-stellar performance on the first day. Nice event by the ROC folks (as always). Weather was good too - mid-70s and sunny.
C • 20 seconds 2

Day 2 - Green X - Splits

Saturday Sep 16, 2017 #

Event: Falls Classic - Letchworth State Park
 
11 AM

Orienteering race 1:49:50 intensity: (1:52 @1) + (2:14 @2) + (35:19 @3) + (1:00:17 @4) + (10:08 @5) *** 9.01 km (12:11 / km) +337m 10:16 / km
ahr:143 max:160 spiked:11/14c shoes: Falcons 7

Green X course on Letchworth East. 6.0 km straightline, climb 215m (I counted 290m, not including the frequent gully crossings). A technical and very physical course. Totally missed on the 2nd control, losing about 15 minutes before I got relocated. Then misread where I climbed the ridge near 3 and lost another few minutes. Navigated OK the rest of the way but it was quite a slog, especially control 11 which had us climb 13 contours only to drop back down 13 contours to 12 - the course didn't need either that climb or the added distance. 6th in M60.

Day 1 - Green X - Splits

Thursday Sep 14, 2017 #

2 PM

Rail Trail Run tempo 39:29 intensity: (22 @0) + (39 @1) + (3:02 @2) + (17:46 @3) + (8:54 @4) + (8:46 @5) 3.99 mi (9:54 / mi) +26m 9:42 / mi
ahr:139 max:161 shoes: Asics Gel-Nimbus 16

Tempo run on the Saucon Rail Trail, starting from the Town Park. 2.5 x 1k at ~5:00/km pace. Apparently the rail trail isn't flat where I was running, explaining the difference between times for the first and second km. Dropped about 10m on the first one, had to get it back on the second km. The additional 0.5 km was in the down direction. Upper 70s with some breeze.

Tuesday Sep 12, 2017 #

4 PM

Road Run 24:29 intensity: (16 @0) + (31 @1) + (8:56 @2) + (14:42 @3) + (4 @4) 2.53 mi (9:41 / mi) +41m 9:13 / mi
ahr:126 max:142 shoes: Asics Gel-Nimbus 16

Around the 'hood to loosen up the legs. Kind of warm at 78F.

Monday Sep 11, 2017 #

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

Sunday Sep 10, 2017 #

Event: DVOA Hickory Run Sand Spring
 
10 AM

Orienteering race 2:02:05 intensity: (28 @0) + (9:06 @1) + (31:57 @2) + (1:03:38 @3) + (16:56 @4) *** 11.06 km (11:03 / km) +211m 10:05 / km
ahr:128 max:150 spiked:11/15c shoes: Falcons 7

Red course on Hickory Run Sand Spring Lake map (the finale event for the training weekend). 7.9km straight line with 140m climb. Did some stuff wrong - paid for it. Bonked some on the way to #8 so a bit of a slog from there on in. Nice day, challenging map and woods.
2 PM

Orienteering 33:27 intensity: (3:13 @0) + (14:29 @1) + (13:22 @2) + (1:55 @3) + (28 @4) *** 2.54 km (13:09 / km) +67m 11:37 / km
ahr:107 max:146 spiked:4/4c shoes: Falcons 7

Picking up controls. Drove over to Sand Spring parking area and did out-and-backs to get controls. Watch off while driving.

Red - Splits

Saturday Sep 9, 2017 #

Event: DVOA Hickory Run Daddy Allen
 
4 PM

Orienteering 30:11 intensity: (6:03 @0) + (11:37 @1) + (8:12 @2) + (4:19 @3) *** 2.54 km (11:52 / km) +80m 10:15 / km
ahr:105 max:137 shoes: Falcons 7

Picking up six flags from training at Hickory Run.
8 PM

Orienteering race 1:00:45 intensity: (1:41 @0) + (5:57 @1) + (14:27 @2) + (24:25 @3) + (13:16 @4) + (59 @5) *** 5.15 km (11:48 / km) +152m 10:17 / km
ahr:128 max:160 spiked:6/9c shoes: Falcons 7

Night-O at Hickory Run. ~3 km straightline. Totally blew the first control and spent several minutes bashing around in mountain laurel about 200m from where the control was. Missed both #2 and #5 but found them on the second try. Much better navigation and execution on the second half of the course. About 20 min of errors. Note to self - you need to slow down at night.

Advanced - Splits

Friday Sep 8, 2017 #

1 PM

Field Checking 1:43:43 intensity: (1:13:02 @0) + (25:55 @1) + (3:52 @2) + (54 @3) **** 4.14 km (25:05 / km) +73m 23:03 / km
ahr:85 max:134 shoes: Falcons 7

Hanging flags for the weekend training at Hickory Run. Hung 11 bags plus flagged three "start" locations for O-tervals. No streamers had been hung, so had to be extra careful verifying locations - pretty sure they're all close. Subtle contours and enough vegetation to limit visibility in many places. Will be much easier picking up the bags.

Thursday Sep 7, 2017 #

3 PM

Trail Run 1:09:41 intensity: (17 @0) + (41 @1) + (5:09 @2) + (45:04 @3) + (18:30 @4) 6.02 mi (11:35 / mi) +124m 10:53 / mi
ahr:136 max:152 shoes: NB 1210 "Leadville"

At Green Lane Park from Hill Road Day Use Area. NW from the parking area to cover the rest of the Blue trail which I hadn't done the last time I ran here (including some overlap). A few very short steepish climbs but mostly gentle ups and downs. Estimated it would be about 4k each way but turned out to be closer to 5k, so a bit longer than planned. Partly cloudy and about 70F - hooray for September.

Tuesday Sep 5, 2017 #

3 PM

Road Run hills 28:16 intensity: (10 @0) + (32 @1) + (4:14 @2) + (16:31 @3) + (5:17 @4) + (1:32 @5) 2.81 mi (10:04 / mi) +26m 9:47 / mi
ahr:134 max:161 shoes: Asics Gel-Nimbus 16

Short hill intervals. 5x30sec with jogging back down for recovery. Low 80s and muggy so I decided this was enough.

Monday Sep 4, 2017 #

10 AM

Road Run 41:13 intensity: (13 @0) + (47 @1) + (6:16 @2) + (19:45 @3) + (14:12 @4) 4.32 mi (9:32 / mi) +54m 9:11 / mi
ahr:135 max:152 shoes: Asics Gel-Nimbus 16

Saturday Sep 2, 2017 #

Event: 2017 Corn Maze Champs
 

Friday Sep 1, 2017 #

11 AM

Trail Run 1:04:50 intensity: (23 @0) + (1:32 @1) + (10:20 @2) + (44:41 @3) + (7:54 @4) 6.05 mi (10:43 / mi) +2m 10:42 / mi
ahr:131 max:149 shoes: NB 1210 "Leadville"

Trap Pond SP in Delaware. Sandy and pine needle covered trails, mostly through oak and pine woods. Flat (it's southern Delaware) but the 2m of climb calculated by AP seems on the low side. Some unmapped trails after crossing Wooten Rd., so did some exploring while trying to keep track of how to get back (infrequent sun, so wasn't usually sure exactly which direction I was headed). A coolish day with temps in the upper 60s.

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