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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Oct 22, 2017:

activity # timemileskm+mload
  Trail Run1 1:00:25 6.25(9:40) 10.06(6:00) 21244.5
  Orienteering1 57:00 3.83(14:53) 6.16(9:15) 2097 /9c77%21.3
  Strength and Flexibility1 50:0010.0
  Rail Trail Run1 47:22 5.04(9:24) 8.11(5:50) 4518.6
  Road Run1 28:57 3.07(9:26) 4.94(5:52) 637.9
  Total5 4:03:44 18.19 29.27 5297 /9c77%102.2
  [1-5]5 4:02:25

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MoTuWeThFrSaSu

Sunday Oct 22, 2017 #

Event: SVO Rocky Ridge
 
11 AM

Orienteering race 57:00 intensity: (44 @0) + (4:13 @1) + (3:33 @2) + (30:31 @3) + (17:23 @4) + (36 @5) *** 6.16 km (9:15 / km) +209m 7:54 / km
ahr:134 max:160 spiked:7/9c shoes: Asics Gel-Nimbus 16

Green course at SVO local event at Rocky Ridge. 5.3km, 200m climb. Decided against doing the 7k Red course as I was a bit tired and sore from the trail race yesterday. Another fine October day with temperature about 70F and sunny. Visibility generally good as the vegetation has started preparing for Winter. A decent run with small errors on two controls. Off to the left approaching #7 but noticed a trail marker closer than expected and corrected. Left the trail too soon attacking #8 but figured that out pretty quickly. Probably 2-3 minutes total lost. Lots of trail running (there are lots of trails) and several controls were orangish because of nearby strong attack points. Course could have used an additional control between 8 and 9 too keep it from being a long trails run to a trail junction control. Still a fun day in the woods.

Green - Splits

Saturday Oct 21, 2017 #

Event: DVOA Tyler State Park
 
11 AM

Trail Run race 1:00:25 intensity: (7 @1) + (8 @2) + (19 @3) + (35:46 @4) + (24:05 @5) 10.06 km (6:00 / km) +212m 5:26 / km
ahr:151 max:163 shoes: NB 1210 "Leadville"

10k trail race at ChesLen Nature Preserve near Coatesville, PA. Mostly double-wide trails with some roots, a few stream crossings and lots of ups and downs. A good portion was through fields on well mowed trails. Started walking some of the hills after the halfway point. Finished 4/11 in 60+ and 45/114 overall. First M60+ was 42:xx! 60s at the start and sunny but not uncomfortably warm.

Thursday Oct 19, 2017 #

11 AM

Rail Trail Run 47:22 intensity: (20 @0) + (30 @1) + (3:50 @2) + (26:43 @3) + (15:30 @4) + (29 @5) 5.04 mi (9:24 / mi) +45m 9:09 / mi
ahr:137 max:155 shoes: NB Leadville VS

Little Lehigh Parkway. Upper 60s, sunny - quite pleasant.

Tuesday Oct 17, 2017 #

4 PM

Road Run 28:57 intensity: (15 @0) + (16 @1) + (7:19 @2) + (20:59 @3) + (8 @4) 3.07 mi (9:26 / mi) +63m 8:52 / mi
ahr:128 max:142 shoes: Asics Gel-Nimbus 16

Monday Oct 16, 2017 #

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

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