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Training Log Archive: GlenT

In the 7 days ending Jun 26, 2019:

activity # timemileskm+mload
  Bike-Rail Trail2 2:20:10 22.4(6:15) 36.05(3:53) 8419.8
  Field Checking1 2:05:57 3.19(39:29) 5.13(24:32) 437.0
  Strength and Flexibility2 1:40:005.0
  Trail Run1 1:00:13 5.85(10:18) 9.41(6:24) 26752.5
  Walking1 38:30 1.26(30:33) 2.03(18:59)1.9
  Orienteering2 32:25 3.29(9:51) 5.29(6:07) 2423 /25c92%25.4
  Road Run1 32:08 3.27(9:50) 5.26(6:06) 3812.1
  Total10 8:49:23 39.26 63.18 45623 /25c92%123.8
  [1-5]9 6:02:01

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Wednesday Jun 26, 2019 #

Event: DVOA Green Lane Park
 
5 PM

Orienteering race 15:03 intensity: (18 @0) + (8 @1) + (21 @2) + (3:44 @3) + (3:08 @4) + (7:24 @5) *** 2.53 km (5:57 / km) +12m 5:49 / km
ahr:145 max:164 spiked:10/11c shoes: VJ Falcons 9

Sprint 1 at Green Lane. Mostly zig-zagging across the open area on the far side of the lake. In the 80s and sunny. Bobbled number 4 a bit by not avoiding a rough open area and coming into it from the wrong side.
6 PM

Orienteering race 17:22 intensity: (51 @3) + (1:45 @4) + (14:46 @5) *** 2.77 km (6:16 / km) +12m 6:08 / km
ahr:153 max:173 spiked:13/14c shoes: VJ Falcons 9

Sprint 2. 2.3k. More routes around on trails to avoid the woods. Stopped short on 13, checking out the wrong fence near a dam - lost 20 seconds or so. Still hot.

Sprint 1 - Splits

Sprint 2 - Splits

Tuesday Jun 25, 2019 #

2 PM

Bike-Rail Trail 3:02 intensity: (2:00 @0) + (1:02 @1) 0.45 mi (6:45 / mi) +6m 6:28 / mi
ahr:87 max:99 shoes: Trek Marlin 7

Bike-Rail Trail 1:23:21 intensity: (24:40 @0) + (47:57 @1) + (9:59 @2) + (45 @3) 12.24 mi (6:49 / mi) +78m 6:41 / mi
ahr:95 max:138 shoes: Trek Marlin 7

D & L Trail from Freemansburg to Easton and back, with a couple of short out and backs. Almost all paved. Mostly shaded, which was nice for this warm, humid day.

Monday Jun 24, 2019 #

Strength and Flexibility (Yoga) 50:00 [0]

Sunday Jun 23, 2019 #

Event: Nolde Run for the Ages
 
8 AM

Trail Run race 1:00:13 intensity: (12 @0) + (5 @1) + (7 @2) + (2:10 @3) + (8:18 @4) + (49:21 @5) 9.41 km (6:24 / km) +267m 5:36 / km
ahr:163 max:180 shoes: NB Leadville VS

Nolde Run for the Ages trail race. Starts are handicapped by gender and age, so the M65-69s get to start 17 minutes ahead of the 20-29 men (and 18 minutes behind the one 75+ woman who ran the race). Nicer weather than last year, low humidity and upper 60s at the start, climbing into the low 70s. Sunny but most of the race is in the woods so plenty of shade.

My race went pretty well - I finished 17th of 187 overall, 2nd M65-69 (maybe 3rd, but I think they gave 1st M65 to an M60 guy - have to check the results.). And my time was about 2:30 faster than last year on the same course. Edit: Results show me 2nd M65-69, 59 seconds behind 1st, 41 seconds ahead of 3rd - pretty tight race.

Encountered a long-time MIA orienteer also running the race, Mike Ball, who’s focus is now on doing a Marathon in every state (he’s up to 47).

Saturday Jun 22, 2019 #

4 PM

Walking 38:30 intensity: (22:13 @0) + (14:20 @1) + (1:21 @2) + (36 @3) 1.26 mi (30:33 / mi)
ahr:83 max:133

Sand Island and D&L trails after the Home Brew Fest.

Friday Jun 21, 2019 #

10 AM

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

2 PM

Field Checking 2:05:57 intensity: (1:07:19 @0) + (50:09 @1) + (5:59 @2) + (2:17 @3) + (13 @4) *** 3.19 mi (39:29 / mi) +43m 37:53 / mi
ahr:89 max:146 shoes: New Balance 880

Wandering around the Penn State Berks campus checking out control locations, etc. for a sprint event on July 17. Really nice area with some nice sprint challenges. Plus, it’s mapped to ISSOM standards (or at least what the standard was in 2017). Mostly sunny, in the 70s and less humid than it’s been.
4 PM

Road Run 32:08 intensity: (12 @0) + (5 @1) + (9 @2) + (23:17 @3) + (8:25 @4) 3.27 mi (9:50 / mi) +38m 9:29 / mi
ahr:148 max:166 shoes: New Balance 880

Had planned to run on the canal path from Gring’s Mill Park (adjacent to PS Berks) but the trail was under water (swiftly flowing water). So I ran around the campus, mostly on pavement but some on grass. Carried the o-map but just ran, rather than doing any sprint practice. Nice running with the humidity lower.

Thursday Jun 20, 2019 #

11 AM

Bike-Rail Trail 53:47 intensity: (28 @0) + (10:56 @1) + (19:35 @2) + (20:28 @3) + (2:00 @4) + (20 @5) 9.71 mi (5:32 / mi)
ahr:121 max:164

D & L Trail from Sand Island in Bethlehem towards Allentown and back. Some unavoidable puddles on the trail so there was some mud spattering. Low 70s and very humid.

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