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Training Log Archive: GlenT

In the 31 days ending May 31, 2017:

activity # timemileskm+mload
  Orienteering5 6:25:54 25.98(14:51) 41.81(9:14) 143684 /92c91%188.3
  Road Run8 4:58:32 30.93(9:39) 49.77(6:00) 42995.7
  Strength and Flexibility4 3:20:0035.0
  Trail Run3 3:17:18 16.47(11:59) 26.51(7:27) 81568.5
  Walking1 32:30 0.73(44:31) 1.17(27:40) 191.1
  Total20 18:34:14 74.11 119.26 270084 /92c91%388.4
  [1-5]20 17:58:14

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Wednesday May 31, 2017 #

Event: DVOA Schuylkill Center for Environmental Education
 
6 PM

Orienteering race 17:52 intensity: (21 @0) + (10 @1) + (4 @2) + (1:03 @3) + (6:35 @4) + (9:39 @5) *** 2.82 km (6:21 / km) +49m 5:50 / km
ahr:149 max:162 spiked:12/12c shoes: Falcons 7

DVOA Wed Series #1 - Course 2 (2.4k, 65m). At Schuylkill Center for Env. Educ. (in the westernmost corner of the City of Philadelphia). A sprint course, mostly on trails. Had a pretty clean run, pretty much maxed out for most of it. Mid 70s. Lots of fun - thanks to Sandy F and Nate O for organizing.

Orienteering race 16:30 intensity: (16 @0) + (5 @1) + (5 @2) + (10 @3) + (4:06 @4) + (11:48 @5) *** 2.43 km (6:47 / km) +51m 6:09 / km
ahr:152 max:167 spiked:11/12c shoes: Falcons 7

Course 1 (2.2k, 40m) - did the nominally (physically) easier course second. Not qiute as clean a run. Probably took the slower route choice going to #3 (went on the trails to the right of the fenced area which had more twists and turns and a contour or two more climb). Lost time on the very short 4-5 leg thinking there was a trail where there wasn't one. Struggled to push hard but was pretty toasted after the first run. Recovery time between runs was about 12 min.

Sprint 1 - Splits

Sprint 2 - Splits

Monday May 29, 2017 #

3 PM

Road Run 58:10 intensity: (25 @0) + (9 @1) + (1:25 @2) + (47:40 @3) + (7:39 @4) + (52 @5) 6.09 mi (9:33 / mi) +52m 9:18 / mi
ahr:136 max:157 shoes: Asics Gel-Nimbus 16

Saucon Rail Trail from Reading Rd. parking to the Township Park and back, including a loop around the park and a side excursion to explore some mown grass trails on DeSales U land adjacent to the rail trail. 60F, overcast and a bit humid.

Sunday May 28, 2017 #

3 PM

Road Run 29:31 intensity: (15 @0) + (2:28 @1) + (8:48 @2) + (17:06 @3) + (34 @4) + (20 @5) 3.13 mi (9:27 / mi) +33m 9:08 / mi
ahr:126 max:161

Wednesday May 24, 2017 #

3 PM

Trail Run 1:09:46 intensity: (16 @0) + (2:49 @1) + (14:47 @2) + (44:10 @3) + (7:44 @4) ** 5.91 mi (11:48 / mi) +277m 10:18 / mi
ahr:131 max:146 shoes: NB 1210 "Leadville"

At Walking Purchase Park. Parked at the top of the hill, so downhill for a while and then an uphill finish. Explored some trails I hadn't been on, including one which abruptly ended in thickish vegetation. Had maps of the area from two different sources - neither was particularly accurate. About 70F, partly cloudy. Found a tick (2 actually, but one was on Janet) - hope there aren't any others.

Walking 32:30 intensity: (27:22 @0) + (3:35 @1) + (28 @2) + (10 @3) + (55 @4) 0.73 mi (44:31 / mi) +19m 41:07 / mi
ahr:82 max:147 shoes: NB 1210 "Leadville"

A walk to the big rocks at Big Rock Park. We didn't bring paint, but many before us have.

Tuesday May 23, 2017 #

4 PM

Road Run 30:41 intensity: (28 @0) + (1:25 @1) + (18:12 @2) + (10:36 @3) 3.09 mi (9:56 / mi) +65m 9:19 / mi
ahr:120 max:134 shoes: Asics Gel-Nimbus 16

Easy run doing various loops in the neighborhood until I got to 3 miles. 60s and overcast.

Monday May 22, 2017 #

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

Sunday May 21, 2017 #

Event: WCOC Osbornedale State Park
 
11 AM

Orienteering race 1:26:17 intensity: (12 @0) + (9 @1) + (2:01 @2) + (40:00 @3) + (41:18 @4) + (2:37 @5) *** 9.13 km (9:27 / km) +314m 8:04 / km
ahr:140 max:156 spiked:22/23c shoes: Falcons 7

Score-O at Osbornedale set by Rich and Jim. 90 minute time limit, 26 controls worth 30, 40, 50, 60, or 70 points with a possible total of 1290. Two of the control locations were not shown on the map but rather were shown on a map at one of the mapped controls. Several map corrections were shown on a master map since several areas have thickened up (there were also a few "bonus" overgrown areas not shown on the master map). Another really nice day weatherwise, sunny and upper 60s.

A decent run with lost time on only one control due to a navigational error (#63). Visited 23 of the 26 controls. Missed one of the bonus controls (#48) since I hadn't adequately noted where it was (and ended passing quite close to its location). Skipped two controls due to time constraint (#55 and #56). Control order: 51-62-45-44-54-66-47-53-49-30-65-68-39-63-70-67-57-58-61-46-52-64-43. Total score: 1150.

Thanks to Rich and Jim for a fun event.

LONG 90 - Splits

Saturday May 20, 2017 #

Event: EMPO - Pleasant Valley Farms
 
2 PM

Orienteering race 1:15:20 intensity: (42 @0) + (45 @1) + (11:57 @2) + (46:36 @3) + (14:05 @4) + (1:15 @5) *** 7.55 km (9:59 / km) +215m 8:44 / km
ahr:133 max:164 spiked:10/12c shoes: Falcons 7

Red course at EMPO local event at Pleasant Valley Farms - 6.4km straight line. Woods are a bit junky in many places. Many opportunities to run in fields but most of them had shin to knee high grass so weren't as speedy as they might have been. An OK run, maybe 5 or 6 minutes of errors or hesitations spread over four legs. Biggest mistake was a 90 degree error on 3-4 (should have noticed I was going down when I should've been going level or slightly up). And a very fine day weatherwise - 60s and sunny.

Red - Splits

Wednesday May 17, 2017 #

10 AM

Road Run 32:10 intensity: (13 @0) + (49 @1) + (4:35 @2) + (20:09 @3) + (6:24 @4) 3.29 mi (9:47 / mi) +12m 9:40 / mi
ahr:133 max:146 shoes: Asics Gel-Nimbus 16

Little Lehigh Parkway trail. Mix of gravel and paved. Summery - sunny, 70s and getting warmer.

Tuesday May 16, 2017 #

11 AM

Road Run intervals 48:14 intensity: (9 @0) + (33 @1) + (11:20 @2) + (19:17 @3) + (9:14 @4) + (7:41 @5) 4.8 mi (10:03 / mi) +101m 9:26 / mi
ahr:137 max:159 shoes: Asics Gel-Nimbus 16

Road intervals/hills. 4 x 400m with 90 sec recovery plus 2 x 200m. It wasn't flat. 400m bits had about 10, 15, 30 and 10 meters of climb. The 200m bits each had about 7m climb. And there was about 6 minutes of jogging between the third and fourth 400 to get back down to where the hill wasn't as steep (with the watch stopped) since the hill only gets steeper and doing the 4th one there seemed a bit much. Overall time and distance adjusted to include the part where I paused the watch. About 70F and sunny, which is starting to verge on hot, considering how non-hot it's been. I think this particular stretch is better suited to 200m or less at a time.

Monday May 15, 2017 #

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

Sunday May 14, 2017 #

12 PM

Trail Run 1:09:43 intensity: (20 @0) + (1:09 @1) + (8:33 @2) + (38:15 @3) + (20:50 @4) + (36 @5) ** 5.65 mi (12:20 / mi) +331m 10:26 / mi
ahr:135 max:156 shoes: NB 1210 "Leadville"

At Star Village. Carried a copy of the map but stayed (mostly) on trails. Lost map contact for a while going across the south side of the hill (there are new/extta trails - I had a map from the A-meet, which is about 8-9 years old) but knew I needed to head uphill - came out near the water tank, about where I expected to. Upper 50s and mostly sunny - just ahead of a few rain showers which passed through.

Saturday May 13, 2017 #

4 PM

Road Run 28:56 intensity: (15 @0) + (1:37 @1) + (7:53 @2) + (14:57 @3) + (4:10 @4) + (4 @5) 3.13 mi (9:15 / mi) +76m 8:36 / mi
ahr:129 max:153 shoes: Asics Gel-Nimbus 16

Running around the 'hood in the rain (light rain/drizzle actually). 3 x 30 sec pick-ups near the end.

Thursday May 11, 2017 #

11 AM

Trail Run 57:49 intensity: (37 @0) + (2:03 @1) + (3:12 @2) + (36:44 @3) + (15:13 @4) 4.91 mi (11:47 / mi) +207m 10:25 / mi
ahr:134 max:152 shoes: NB 1210 "Leadville"

At South Mountain Preserve. Overcast, 50s. Mayapples in bloom (maybe because it's May!).

Tuesday May 9, 2017 #

3 PM

Road Run 41:51 intensity: (2 @0) + (1:53 @1) + (3:38 @2) + (36:18 @3) 4.36 mi (9:36 / mi) +26m 9:25 / mi
ahr:128 max:136 shoes: Asics Gel-Nimbus 16

Easy run on the rail trail from Reading Rd. parking area towards Hellertown and back. Low 60s and mostly sunny.

Monday May 8, 2017 #

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

Sunday May 7, 2017 #

Event: Billygoat 2017
 
10 AM

Orienteering race 2:15:32 intensity: (2:11 @1) + (3:09 @2) + (38:37 @3) + (1:13:11 @4) + (18:24 @5) *** 14.18 km (9:34 / km) +592m 7:55 / km
ahr:144 max:172 spiked:22/24c shoes: Falcons 7

Billygoat. 13.3km, 470m.

Billygoat - Splits

Saturday May 6, 2017 #

Event: Pre Billygoat Training
 
2 PM

Orienteering 54:23 intensity: (3:53 @0) + (5:16 @1) + (7:30 @2) + (18:19 @3) + (12:54 @4) + (6:31 @5) *** 5.71 km (9:31 / km) +216m 8:00 / km
ahr:131 max:164 spiked:7/9c shoes: Inov8 Arctic Claw 300

Training course at Mountain Lakes set up by Niels and Becky. Focus was on route choice. Had the map for the "medium" length course. 4.7km length, printed at 1:7500. Skipped the two furthest out controls but did a re-run of one leg which was ~400m and mostly downhill to test a roundabout trail route versus the straight line route. Ran hard(ish) on legs 1 and 2, easy on 3 (with an unplanned relocation exercise), easy on 4 (to #6 on the map), hard on 5 (6-7 downhill leg using the trail), easy on 6 (back uphill to #6), hard on 7 (downhill leg on the straight line), easy to #8, hard(ish) to #9 and the finish.

Analysis: 1-2 had a trail route option which was 10-15% longer than the straight line (~700m). I did the straight route in 7:09, Janet did the trail route in 9:47 (so I probably would've been in the 6-6:30 range). Trail route wins, with the additional benefit of allowing the oppurtunity to read ahead early in the course.

6-7 splits: Trail - 4:17, Straight - 3:17. Trail route measured 710m, straight 440m. Straight wins. Woods were very open with lots of navigation features (mostly stone walls) and there was some advantage by having been to the control feature once. But a minute on a 400m leg is a lot.

This was a lot of fun - the woods are very nice, the re-done Mountain Lakes map is excellent and the weather was perfect - 60s and mostly sunny. Thanks Niels and Becky.

Friday May 5, 2017 #

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

Wednesday May 3, 2017 #

4 PM

Road Run 28:59 intensity: (14 @0) + (21 @1) + (5:54 @2) + (20:50 @3) + (1:40 @4) 3.04 mi (9:32 / mi) +64m 8:57 / mi
ahr:129 max:145 shoes: Asics Gel-Nimbus 16

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