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Training Log Archive: GlenT

In the 7 days ending May 22:

activity # timemileskm+mload
  Field Checking1 1:41:35 2.88(35:16) 4.64(21:55) 913.8
  Strength and Flexibility2 1:40:0010.0
  Walking1 1:34:43 2.57(36:51) 4.14(22:54) 120.5
  Trail Run1 47:42 4.94(9:39) 7.95(6:00) 24030.4
  Rail Trail Run1 39:58 4.05(9:52) 6.52(6:08) 2911.0
  Orienteering2 38:20 4.21(9:06) 6.78(5:39)26 /28c92%26.1
  Road Run1 26:36 2.82(9:26) 4.54(5:52) 287.3
  Total9 7:28:54 21.47 34.55 40126 /28c92%89.1
  [1-5]9 4:47:17

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Wednesday May 22 #

5 PM

Orienteering race 20:22 intensity: (38 @3) + (16:10 @4) + (3:34 @5) *** 3.72 km (5:29 / km)
ahr:139 max:157 spiked:13/14c shoes: NB Leadville VS

Sprint 2 at Germantown Academy. 2.2km, 50m. This course was predominately around the buildings of the school, so actual distance was substantially longer than the straight line distance. Route choices around the buildings were tricky since all the buildings are connected by enclosed (i.e. uncrossable) walkways. I didn’t get caught in any traps and I’m generally satisfied with my left versus right route choices. Only real bobble was overrunning the last control since I hadn’t visualized it and was slightly distracted by another runner - only lost 5-10 seconds. Sunny and low 70s.
6 PM

Orienteering race 17:58 intensity: (1 @1) + (2 @2) + (27 @3) + (11:09 @4) + (6:19 @5) *** 3.06 km (5:53 / km)
ahr:150 max:161 spiked:13/14c shoes: NB Leadville VS

Course 1 at Germantown Academy. 2.2km, 35m. Course was around the athletic fields and into the woods around them, although all of the controls were very near trails. Very different feel than the other course. Bobbled #10 for 15-20 seconds when I headed the wrong way at a trail junction. Hesitant on the leg to #13 since I wasn’t sure from the map if there was a passable opening between the baseball and football fields (there was but I didn’t fully commit to it until I could see it in the terrain). Took all trail routes since I was doubtful that shortcuts through the woods would be faster. Thanks to Sandy F for organizing and designing excellent courses.

Tuesday May 21 #

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

Monday May 20 #

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

4 PM

Road Run 26:36 intensity: (21 @0) + (42 @1) + (5:12 @2) + (20:00 @3) + (21 @4) 2.82 mi (9:26 / mi) +28m 9:09 / mi
ahr:130 max:142 shoes: New Balance 880

Around the neighborhood. Low 80s, humid. Some breeze but still pretty warm.

Saturday May 18 #

9 AM

Trail Run race 47:42 intensity: (9 @0) + (5 @1) + (1:22 @2) + (7:57 @3) + (24:15 @4) + (13:54 @5) 4.94 mi (9:39 / mi) +240m 8:23 / mi
ahr:148 max:173 shoes: NB Leadville VS

Mad Dash Trail Race at Hamburg (PA) Reservoir. I did the “extreme” race, which was a 5 mile loop up past the reservoir to the top of the Blue Mountain ridge and back down (also a 5k and “family” 2.5k). The trail was pretty tame, being either gravel road or well-graded double wide track. Some rockiness and wetness, but nothing to really slow you down. The first 3.5k climbed about 210m at a steady grade, then about 1.5k flattish on the top of the ridge and the last 3k was all downhill back to the start. Pretty hard not to have a negative split with that course layout. Partly cloudy and in the low 60s during the race, so very nice. Won M60+ due to lack of competition and got a giant mug (32 oz!). 15th of about 30 overall. Winner was 33:xx. Lots of food available afterwards.
2 PM

Walking 1:34:43 intensity: (1:29:53 @0) + (4:38 @1) + (12 @2) 2.57 mi (36:51 / mi) +12m 36:19 / mi
ahr:70 max:120

Wandering around the nature preserve along the Schuylkill River just south of the Kernsville Dam, looking at birds and stuff.

Friday May 17 #

10 AM

Field Checking 1:41:35 intensity: (1:11:14 @0) + (23:14 @1) + (6:50 @2) + (17 @3) *** 4.64 km (21:55 / km) +91m 19:58 / km
ahr:88 max:129

Hanging control flags at Warwick County Park for JROTC event tomorrow.

Thursday May 16 #

3 PM

Rail Trail Run 39:58 intensity: (1:09 @1) + (9:24 @2) + (28:55 @3) + (30 @4) 4.05 mi (9:52 / mi) +29m 9:39 / mi
ahr:127 max:152 shoes: New Balance 880

At Lehigh Valley Parkway from the covered bridge to the Fish Hatchery then downstream to the LVRR clubhouse and back to the covered bridge. Not really a rail trail but a wide gravel path, so similar. Some steeper grades than on a rail trail. Low 70s, sunny.

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