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Training Log Archive: GlenT

In the 31 days ending Jan 31, 2015:

activity # timemileskm+mload
  Strength and Flexibility9 7:30:0090.0
  Treadmill9 4:52:19 28.8(10:09) 46.35(6:18)122.9
  Orienteering1 4:01:23 13.98(17:16) 22.5(10:44) 54918 /18c100%72.4
  Snowshoe2 1:24:20 6.84(12:19) 11.01(7:39) 26247.3
  Road Run2 1:02:28 6.56(9:32) 10.55(5:55) 10623.2
  Stationary Bike1 33:128.7
  Running1 29:18 2.8(10:28) 4.51(6:30)16.9
  PT5 25:002.5
  Erging1 6:021.6
  Total28 20:24:02 58.98 94.92 91718 /18c100%385.5

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Thursday Jan 29, 2015 #

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

With a big ball. Probably would've been easier if it was deflated a bit. :-)
11 AM

Treadmill intervals 34:11 intensity: (43 @1) + (3:58 @2) + (10:24 @3) + (14:37 @4) + (4:29 @5) 3.5 mi (9:46 / mi)
ahr:143 max:160 shoes: NB878 - #12

5 x 0.25 mi @ 8:30 pace with 0.15 mi recovery (~100 sec). 1 mile warm-up, ~0.5 mi cool-down. Gotta start somewhere.

Wednesday Jan 28, 2015 #

11 AM

Treadmill 39:19 intensity: (18:23 @1) + (5:33 @2) + (7:25 @3) + (7:58 @4) 3.3 mi (11:55 / mi)
ahr:116 max:149 shoes: NB878 - #12

Walked a mile at 15 min pace, then ran 2 miles at 9:30 pace (and another 0.3 walking as a cooldown). Legs are still recovering from Saturday's outing (who knew 30-minute sessions on a treadmill wouldn't be adequate training for a 4-hour slog through snow-covered woods?). Was planning to ride the go-nowhere bike, but they were all occupied. Felt OK after walking a mile so kept going on the treadmill.

Saturday Jan 24, 2015 #

10 AM

Orienteering 4:01:23 [3] *** 22.5 km (10:44 / km) +549m 9:34 / km
spiked:18/18c shoes: Icebug SISU olx

EMPO Mini-Snowgaine (or something like that) at Partridge Run WMA near Berne, NY. Score-o with 30 controls worth 3, 4, 5 or 10 points. Map was an O-map (in progress) printed at 1:25,000 to fit on an 8.5 x 14" page. A network of roads, snowmobile trails and footpaths, some more obvious than others, depending on recent use. The ground was snow covered but not very deeply. Snow depth ranged from about 1" of fresh snow over icy crust (particularly on used snowmobile trails) up to about 6" in some of the deciduous woods or open areas. Hemlock forested areas were particularly nice with well settlted crust.

Most of the controls were straightforward with many located not far off trails. I ran fairly well except for a few small errors. There was no pre-planning time, and my choice of first control may not have been optimal. Otherwise I'm happy with the route I chose, although I'm sure I'll find a better route when I pore over the map. I missed slightly on the timing and was 1:23 over, resulting in loss of points from two 3-point controls. The worse part about the overtime was the 0.5 mile hard road run at the end trying to avoid any additional point loss. Ended up with 88 out of a possible 151 points, visiting 18 controls (with credit for 16).

Weather was pretty good for Winter. Some light snow before I started and for the first couple of hours but then just overcast. Temperature was around freezing, possibly nudging above. Snow was softening but not wet. I wore Icebugs and no gaiters and my feet stayed warm enough until after I finished.

Thanks to Phil H-T (and Sue) for spreading 30 controls around in the woods and for standing around outside for 5 hours while we all had fun running around.

Added FR track, but watch died at 3+ hours so the last part is missing. I added 3km to the distance to compensate and used the actual time. There's also a 4 minute gap at the 8th control I visited. Straight line distance for my route is about 17.7 km.

Thursday Jan 22, 2015 #

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

11 AM

Treadmill 32:52 intensity: (24 @1) + (3:28 @2) + (6:05 @3) + (22:55 @4) 3.3 mi (9:58 / mi)
ahr:144 max:155 shoes: NB878 - #12

Warmer than usual, so lots of sweating. 9:30 pace - any faster seemed like it would have been a struggle, so just kept plugging. Apparently the biggest news story (on CNN) is under-inflated footballs - didn't check with Fox but I assume somehow Obama is responsible.

Tuesday Jan 20, 2015 #

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

Rings (technically, ring).
11 AM

Treadmill 34:57 intensity: (2:54 @1) + (3:27 @2) + (15:12 @3) + (12:29 @4) + (55 @5) 3.5 mi (9:59 / mi)
ahr:137 max:156 shoes: NB878 - #12

Most at 9:30 pace, 1% incline.. 4 x 0.25 mi hills at 3% for entertainment.

Sunday Jan 18, 2015 #

10 AM

Snowshoe race 35:27 intensity: (2 @1) + (18 @2) + (38 @3) + (28:52 @4) + (5:37 @5) 5.04 km (7:02 / km) +125m 6:16 / km
ahr:152 max:160 shoes: Dion Snowshoes

At Hilltop Farms in Richmond, MA. Entire race on groomed XC ski trails through apple orchard and woods - no single track. Temperature was in the low 30s and the snow was starting to soften some. Sprinkles before the race and a bit of a shower during the race (more so for the back-of-the-packers) plus some fog moving in. Did a minimal warm-up so struggled some to get going for the first km or so. Walked on some of the uphills even though they were not steep (a couple of the downhills were steeper). Finished 31st of ~60. Apple cider doughnut and wine tasting afterwards. And as a bonus, it was only a 20 minute drive.

Snowshoe 6:25 intensity: (12 @1) + (41 @2) + (4:56 @3) + (36 @4) 0.46 mi (13:48 / mi) +20m 12:11 / mi
ahr:135 max:146 shoes: Dion Snowshoes

Cool down along the first and last sections of the race course with a shortcut through the orchard to connect the two.

Saturday Jan 17, 2015 #

Event: Georgia Navigator Cup / Southeast Interscholastics Championships
 
3 PM

Road Run 30:32 intensity: (28 @1) + (1:55 @2) + (14:56 @3) + (13:13 @4) 3.28 mi (9:19 / mi) +59m 8:50 / mi
ahr:140 max:154 shoes: NB878 - #12

Cold but sunny.

Thursday Jan 15, 2015 #

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

Bands.
11 AM

Treadmill 32:22 intensity: (1:08 @1) + (4:55 @2) + (9:24 @3) + (13:30 @4) + (3:25 @5) 3.3 mi (9:48 / mi)
ahr:141 max:158 shoes: NB878 - #12

Tuesday Jan 13, 2015 #

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

11 AM

Treadmill 28:13 intensity: (3:00 @1) + (5:23 @2) + (7:09 @3) + (12:41 @4) 2.75 mi (10:16 / mi)
ahr:135 max:153 shoes: NB878 - #12

Including 0.25mi cooldown.

Monday Jan 12, 2015 #

PT 5:00 [1]

Sunday Jan 11, 2015 #

10 AM

Snowshoe race 35:18 intensity: (9 @1) + (12 @2) + (52 @3) + (34:05 @4) 4.61 km (7:39 / km) +113m 6:49 / km
ahr:150 max:155 shoes: Dion Snowshoes

Snowshoe race at Prospect Mt. Ski Center near Woodford, VT. Nice area, formerly a downhill area but now just XC - with a heated lodge! Haven't run on snowshoes in a year, haven't raced in almost two years. Race went OK but walked a lot of the uphills. Course was a good mix of groomed ski trails and single track in the woods (with 2-3" of powder). I was 26 out of 60 (not including two runners who apparently didn't cross the finish line - one returned his rental snowshoes however). About 10F at the start (and probably about the same when I finished) and overcast but no wind. Dressed on the lightish side but was fine (and didn't need to peel stuff off during the race). Race was advertised as 5k, race director thought it was 4.9k, FR thought it was shorter.
C • Prospect Mt. 2

Snowshoe 7:10 intensity: (1:33 @1) + (2:11 @2) + (3:26 @3) 0.62 km (11:39 / km) +4m 11:17 / km
ahr:122 max:137 shoes: Dion Snowshoes

Cool down jogeroo afterwards.

Saturday Jan 10, 2015 #

4 PM

Erging 6:02 intensity: (44 @1) + (42 @2) + (4:36 @3)
ahr:129 max:142

Rowing a bit as a warm up. ~1400m.

Treadmill 27:32 intensity: (2:16 @1) + (2:38 @2) + (8:14 @3) + (12:47 @4) + (1:37 @5) 2.75 mi (10:01 / mi)
ahr:139 max:156 shoes: NB878 - #12

Including about 0.25 mi cool down.

Friday Jan 9, 2015 #

PT 5:00 [1]

Thursday Jan 8, 2015 #

Treadmill 29:00 [3] 3.0 mi (9:40 / mi)
shoes: NB878 - #12

TFC to run outside. Forgot my watch (i.e. heart rate monitor) but I'm pretty sure my heart was beating for the whole run. 1% incline. Plus cooldown of 0.25mi/3:30 not included in posted distance.

Strength and Flexibility 50:00 [2]

Lori subbing for Mary. Lots of abs work.

Wednesday Jan 7, 2015 #

PT 5:00 [1]

Tuesday Jan 6, 2015 #

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

Allison subbing for Mary. A good class but not as entertaining.

PT 5:00 [1]

11 AM

Treadmill 33:53 intensity: (1:56 @1) + (3:31 @2) + (4:52 @3) + (18:46 @4) + (4:48 @5) 3.4 mi (9:58 / mi)
ahr:142 max:159 shoes: NB878 - #12

Ugh, treadmill. About 3 miles at running pace with the rest warmup and cooldown. Probably better for the legs than the indoor track which involves a 90 degree turn every 25m or so (56 turns/mile, all in the same direction).

Sunday Jan 4, 2015 #

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

Lois, substituting for Connie (the torture lady), so a little less intense than expected. Lois seems to like complex exercises.
12 PM

Stationary Bike 33:12 intensity: (2:50 @1) + (6:59 @2) + (23:23 @3)
ahr:131 max:143

95-100rpm. Time includes ~2 min warmup and ~3 min cooldown.

Friday Jan 2, 2015 #

PT 5:00 [1]

Ankle and lower leg strengthening. Logging it so I'm more consistent doing it.
3 PM

Road Run 31:56 intensity: (2:23 @1) + (6:09 @2) + (17:02 @3) + (6:22 @4) 3.28 mi (9:44 / mi) +47m 9:19 / mi
ahr:134 max:151 shoes: NB878 - #12

Back out on the roads. Stopped at ~5k and walked the rest, picking up assorted litter by the road (more than half of which is recyclable).

Thursday Jan 1, 2015 #

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

Weights.
11 AM

Running 29:18 intensity: (2:38 @1) + (1:45 @2) + (4:47 @3) + (12:16 @4) + (7:52 @5) 2.8 mi (10:28 / mi)
ahr:146 max:168 shoes: NB878 - #12

Indoors at the Y. ~40 laps. Ran the first two miles in 18:10 , walk/jog/run the rest.

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