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Training Log Archive: GlenT

In the 31 days ending Jan 31, 2017:

activity # timemileskm+mload
  Orienteering4 5:29:26 17.46(18:52) 28.1(11:43) 80546 /50c92%111.2
  Road Run11 5:28:28 34.53(9:31) 55.57(5:55) 478161.9
  Strength and Flexibility5 3:45:0022.5
  Trail Run3 2:36:46 13.94(11:15) 22.43(6:59) 47562.6
  Hiking1 1:46:20 4.16(25:34) 6.7(15:53) 20117.2
  Snowshoe1 41:26 3.41(12:09) 5.49(7:33) 31422.1
  Treadmill1 29:45 2.8(10:38) 4.51(6:36) 4013.8
  Total26 20:17:11 76.3 122.79 231446 /50c92%411.4
  [1-5]26 18:40:39

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Tuesday Jan 31, 2017 #

3 PM

Trail Run 43:48 intensity: (49 @1) + (24 @2) + (27:22 @3) + (15:13 @4) 4.48 mi (9:47 / mi) +33m 9:34 / mi
ahr:138 max:151 shoes: NB 1210 "Leadville"

Blue Spring SP near Orange City, FL. Went for a run after checking out the manatees who hang out in the outflow of the spring to keep warm enough to survive the winter (spring outflow is 73F year-round at ~100 million gallons per day!). Trail was sandy in places and pretty flat (duh - Florida). Saw an armadillo and a deer. Upper 60s and sunny.

Sunday Jan 29, 2017 #

4 PM

Road Run 29:22 intensity: (28 @0) + (34 @1) + (1:30 @2) + (23:03 @3) + (3:47 @4) 3.18 mi (9:14 / mi) +51m 8:48 / mi
ahr:133 max:147 shoes: Asics Gel-Nimbus 16

Neighborhood. Cooler than I expected with the breeze.

Saturday Jan 28, 2017 #

Road Run warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: NB 1210 "Leadville"

Jogging around the parking lot before to wake the muscles up.
8 AM

Snowshoe race 41:26 intensity: (54 @1) + (3:21 @2) + (8:22 @3) + (24:24 @4) + (4:25 @5) 5.49 km (7:33 / km) +314m 5:52 / km
ahr:143 max:178 shoes: Dion Snowshoes

A snowshoe race! In Pennsylvania! On snow!

A couple of days ago in a note announcing cancellation/postponement of yet some more snowshoe races in the Northeast due to poor snow conditions, I noticed that the Pennsylvania Snowshoe Champs was happening this weekend, apparently on snowshoes and snow. A little further investigation revealed it to be only 20 miles away. So, in spite of an 8am start time, how could I not go?

The race was at a small ski area which has been able to make enough snow for skiing, which is plenty for snowshoeing. So, we climbed up a downhill ski slope, came down a different one, climbed up another and then descended to where we started. Repeat twice to get (slightly more than) 5km. All man-made snow (discounting the flurries coming down as we raced) consisting of a pretty firm base covered with 0-2" of frozen granular stuff. Like running in sand at times. Temperature right around freezing and overcast.

Finished 13th or 14th of 43 finishers (my name was in the 13th slot but 14th place matched my time). Fastest M60+, so I guess I'm the State Champion. Lots of novices in the race, evidenced by the number of people wearing sweatshirts or heavy winter coats at the start.
C • Congrats State Champ 2

Friday Jan 27, 2017 #

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

4 PM

Road Run 23:52 intensity: (15 @0) + (11 @1) + (4 @2) + (16:04 @3) + (5:08 @4) + (2:10 @5) 2.6 mi (9:11 / mi) +3m 9:09 / mi
ahr:139 max:160 shoes: Asics Gel-Nimbus 16

Around the neighborhood. Mid 30s and breezt.

Wednesday Jan 25, 2017 #

3 PM

Trail Run 1:03:24 intensity: (12 @0) + (44 @1) + (2:03 @2) + (32:44 @3) + (25:43 @4) + (1:58 @5) ** 8.69 km (7:18 / km) +236m 6:25 / km
ahr:139 max:163 shoes: NB 1210 "Leadville"

At Walking Purchase Park located between Allentown and Bethlehem on the south side of the Lehigh River. A mostly undeveloped area except for about 10 miles of mountain bike trails developed by one of the local clubs. Trails are pretty rocky in places and were remarkably dry for the amount of rain we've had the last day or two. Most sections of the trails are runnable as they traverse back and forth across the hillside. Another fine weather day with temperatures in the upper 40s and mostly sunny when I ran. Carried trail maps, one by the mountain bikers and the other GPS tracks done by the county(?). Neither one matched reality well but at least the biker's map indicated the color of blazes.

Tuesday Jan 24, 2017 #

10 AM

Treadmill 29:45 intensity: (50 @0) + (2:00 @1) + (3:08 @2) + (6:11 @3) + (15:52 @4) + (1:44 @5) 2.8 mi (10:38 / mi) +40m 10:10 / mi
ahr:137 max:159 shoes: Asics Gel-Nimbus 16

Monday Jan 23, 2017 #

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

Sunday Jan 22, 2017 #

Event: DVOA Myrick Center (BVA)
 
11 AM

Orienteering 32:58 intensity: (1 @0) + (34 @1) + (1:37 @2) + (6:12 @3) + (19:00 @4) + (5:34 @5) *** 4.31 km (7:39 / km) +53m 7:12 / km
ahr:144 max:173 shoes: Falcons 7

Score-O at Myrick Center near West Chester, PA. 50 controls, 50 minute time limit. Had plenty of time to get them all but managed to miss two of them - still not sure exactly which ones since the splits printout only showed 15 or so of them. One big error when I headed off towards the wrong corner of a field. On many of the legs you could see the next bag as you punched. Good practice keeping focused. Several controls were hard to see on the map when they were in vegetation and many were close enough that circles overlapped.

Saturday Jan 21, 2017 #

4 PM

Road Run 29:20 intensity: (3 @0) + (16 @1) + (19 @2) + (7:15 @3) + (14:42 @4) + (6:45 @5) 3.11 mi (9:26 / mi) +32m 9:08 / mi
ahr:147 max:173 shoes: Asics Gel-Nimbus 16

South on the Saucon rail trail from the Library. Upper 40s, overcast, gloomy again.

Friday Jan 20, 2017 #

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

Thursday Jan 19, 2017 #

3 PM

Trail Run 49:34 intensity: (15 @0) + (33 @1) + (5:19 @2) + (32:13 @3) + (11:14 @4) ** 6.53 km (7:35 / km) +207m 6:33 / km
ahr:134 max:151 shoes: NB 1210 "Leadville"

South Mountain Preserve in Emmaus, the far side of the ridge we see out the back of our house. No snow, no ice, minimal mud - not exactly what you'd expect for January. Ran up to the top of the hill (and back down of course) to see if there was a view into the Saucon Valley. Couldn't see much other than a power line cut. May need to bushwack a bit farther. Upper 40s, mostly cloudy.

Wednesday Jan 18, 2017 #

4 PM

Road Run 30:04 intensity: (26 @0) + (34 @1) + (5:23 @2) + (22:25 @3) + (1:16 @4) 3.1 mi (9:42 / mi) +64m 9:07 / mi
ahr:129 max:145 shoes: Asics Gel-Nimbus 16

'Round the neighborhood. Low 40s, gloomy.

Monday Jan 16, 2017 #

9 AM

Orienteering 2:11:12 intensity: (39:12 @0) + (1:12:56 @1) + (17:06 @2) + (1:58 @3) *** 7.58 km (17:19 / km) +201m 15:17 / km
ahr:96 max:135 spiked:24/24c shoes: Falcons 7

Extreme-O in FDR SP, Short A course as a team with Janet. Bearing and pace to first control, yellow level O for 6 controls, decipher Morse code for directions to next control (where we were given an egg to carry for the rest of the course), three controls on aerial photo map, assemble a puzzle to reveal two controls to be done by memory (2nd was 10 or so ft down a culvert), 3 controls using plotted grid coordinates on 1:25000 map, regular o-map to control at base of an embankment which we climbed with the aid of a rope, use of photos to get to next control (which we more or less ignored since the control description was NE edge of lake), rowboat across to island with lots of bags but only one with a punch, rope traverse back to the mainland, four controls on the park map (including one under a bridge and one in a culvert), a maze with 10 controls and then finish and egg return. Lots of fun - especially since the weather was just about perfect (upper 60s).
C • Extreme-O 2

Sunday Jan 15, 2017 #

10 AM

Orienteering race 1:20:00 intensity: (22 @1) + (56 @2) + (43:19 @3) + (33:32 @4) + (1:51 @5) *** 8.05 km (9:56 / km) +225m 8:43 / km
ahr:140 max:181 spiked:12/13c shoes: Falcons 7

GA Navigator Cup, Red Day 2. 7.1km straight line, 265m climb. FDR State Park, across the road from yesterday ( same parking and assembly area). Another great weather day, partly cloudy and in the 60s.

A good run with about three minutes lost when I drifted way left on the 10-11 leg. Also got off to the left on 7-8 but any time loss was minimized since it resulted in a road run (which I had considered as an intentional route choice). 2nd in M45 and ended up 3rd for combined time. 6th overall on Red (out of ~20 total runners).
C • Young guy 1

Day 2 - Red - Splits

Saturday Jan 14, 2017 #

11 AM

Orienteering 1:25:16 intensity: (11 @0) + (18 @1) + (3:08 @2) + (30:46 @3) + (35:16 @4) + (15:37 @5) *** 8.16 km (10:27 / km) +326m 8:43 / km
ahr:143 max:163 spiked:10/13c shoes: Falcons 7

Red course at GA Navigator Cup at FDR SP in Pine Mountain, GA. 6.7km straight line with 250m of climb. Very open woods with good visibility. Spurs and reentrants with relatively small features ("boulders", ditches and many rootstocks). Lots of dry leaves or pine needles underfoot. 70F and partly cloudy so warm for running but great for hanging around.

A somewhat mediocre run. Lost track of reentrants on two of the longer legs resulting in where-the-heck-are-we moments and significant time loses. Got a little lucky while relocating in both cases, encountering a very identifiable feature on one leg and stumbling across the bag on the other. Also lost a bit of time when I came across control 57 one reentrant before the control 75 I was looking for - at least I admitted that it was probably my error and figured things out rather than end up with an mp. Probably could've been in the low to mid-70 minutes.

Day 1 - Red - Splits

Friday Jan 13, 2017 #

Event: GNC 2017: Georgia Navigator Cup
 

Thursday Jan 12, 2017 #

4 PM

Road Run 24:02 intensity: (12 @0) + (21 @1) + (59 @2) + (12:01 @3) + (10:23 @4) + (6 @5) 2.57 mi (9:21 / mi) +44m 8:53 / mi
ahr:137 max:153 shoes: Asics Gel-Nimbus 16

Shorts weather. Mid 50s.

Wednesday Jan 11, 2017 #

4 PM

Road Run 39:59 intensity: (17 @1) + (1:21 @2) + (11:46 @3) + (20:58 @4) + (5:37 @5) 4.21 mi (9:30 / mi) +70m 9:02 / mi
ahr:143 max:164 shoes: Asics Gel-Nimbus 16

From the Township park, started off along the rail trail but ventured out among the McMansions where the route was a bit hillier. Warmer today - mid-40s.

Monday Jan 9, 2017 #

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

Pretty low key session which was OK since it's been a while. A few new (to me) stretches.
4 PM

Road Run 39:53 intensity: (13 @0) + (15 @1) + (17 @2) + (4:33 @3) + (28:53 @4) + (5:42 @5) 4.23 mi (9:26 / mi) +37m 9:11 / mi
ahr:146 max:173 shoes: Asics Gel-Nimbus 16

Around the block. Slightly less cold than yesterday.

Sunday Jan 8, 2017 #

4 PM

Road Run 28:56 intensity: (2:57 @0) + (39 @1) + (4 @2) + (3:16 @3) + (20:46 @4) + (1:14 @5) 3.11 mi (9:18 / mi) +38m 8:58 / mi
ahr:138 max:160 shoes: Asics Gel-Nimbus 16

Down the road and back. 20F with a breeze.

Friday Jan 6, 2017 #

Strength and Flexibility (Yoga) 15:00 [1]

Did some stretching and core stuff - need to get back to classes.
4 PM

Road Run 41:10 intensity: (1 @0) + (9 @1) + (2 @2) + (7:17 @3) + (27:45 @4) + (5:56 @5) 4.44 mi (9:16 / mi) +97m 8:41 / mi
ahr:147 max:158 shoes: Asics Gel-Nimbus 16

A little more wintery today with temps in the upper 20s, but was properly dressed (and downright balmy compared to the sub-0F temperatures the Mid-West is experiencing).

Wednesday Jan 4, 2017 #

11 AM

Road Run 31:50 intensity: (26 @0) + (26 @1) + (16 @2) + (5:13 @3) + (19:43 @4) + (5:46 @5) 3.36 mi (9:28 / mi) +42m 9:07 / mi
ahr:145 max:162 shoes: Asics Gel-Nimbus 16

Out and back Hopwell Road, a road with minimal shoulders but, fortunately, light traffic. Upper 40s with a westerly breeze, mostly cloudy - not bad for January.

Sunday Jan 1, 2017 #

1 PM

Hiking 1:46:20 intensity: (50:50 @0) + (17:52 @1) + (16:50 @2) + (11:22 @3) + (54 @4) + (8:32 @5) 4.16 mi (25:34 / mi) +201m 22:13 / mi
ahr:101 max:168

New Year's Day hike at South Mountain Preserve in Emmaus with Janet. Nice trail network designed mostly by mountain bikers so no really steep climbs but the occasional gratuitous curviness. Quite rocky underfoot in places and many large boulders scattered about. We covered less than half of the trails, so plenty to come back to explore. Weather was great, especially for January, sunny and upper 40s.
(Note: heartrate on GPS trace is totally bogus.)

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