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Training Log Archive: JanetT

In the 7 days ending Jun 7, 2017:

activity # timemileskm+mload
  Walking3 2:05:12 5.21(24:02) 8.38(14:56) 55192.3
  Running (dirt)1 1:15:33 4.48(16:52) 7.21(10:29) 116276.2
  Orienteering1 53:45 3.14(17:07) 5.05(10:38) 8128 /30c93%221.3
  Yoga1 50:0050.0
  Total6 5:04:30 12.83 20.65 25128 /30c93%739.8
  [1-5]6 5:04:24
averages - sleep:7.5

» now

Wednesday Jun 7, 2017 #

5 PM


Weather conditions at Warwick: low 60s and overcast; great for sprints.
Course stats:
> Course 2--2.5km, 45m climb
> Course 1--1.8km, 30m climb
6 PM

Orienteering race (sprint) 34:00 intensity: (20 @1) + (12 @2) + (7:27 @3) + (18:29 @4) + (7:32 @5) *** 3.07 km (11:04 / km) +41m 10:22 / km
ahr:139 max:163 spiked:16/18c shoes: Inov8 ORoc280-B 2013-10

Sprint #2 first at Warwick Park; it was longer, at 2.5 km. Knee sore through the first half dozen controls, then it felt bettter to run.

A bit of trouble with 16, the marsh control, having found two streamers but no flag, but eventually found it. Then decided to head out thru the woods instead of the trail and lost time there.

Orienteering race (sprint) 19:45 intensity: (20 @2) + (3:37 @3) + (3:55 @4) + (11:53 @5) *** 1.98 km (9:59 / km) +39m 9:05 / km
ahr:147 max:165 spiked:12/12c shoes: Inov8 ORoc280-B 2013-10

Sprint #1. Tired but more warmed up so speed was a bit better. Not that I can climb hills. :-)

Took a different route on 7-8 (similar to a leg on the other sprint), going through the woods instead of around on trails. Same time; around definitely easier.

Fun sprints; glad we went. Now enjoying craft beers with dinner.

Tuesday Jun 6, 2017 #

5 PM

Walking 7:07 [3] 0.48 mi (14:50 / mi) +1m 14:43 / mi
shoes: Sauc TriumphISO-silver/gr/blue

A walk which ended when a shower turned it into a jog back home.

Monday Jun 5, 2017 #

Yoga 50:00 [1]

Focus: foundation (whatever that is supposed to mean). It involved a lot of lunges, tightening muscles, and a bit of balance (tree). I threw in my own warrior 3s at the end. Sore shoulder now (still, at 6pm) from the down dogs.
4 PM

Walking (paved) 52:52 [2] 2.67 mi (19:48 / mi) +23m 19:18 / mi

A wander around on the walking paths and then behind the elementary school and up into the Bowood-Aberdeen neighborhood across W Hopewell.
6 PM


Forgot to note interesting AOWN from our walk... Three cedar waxwings, a male bluebird, and various doves and robins and swallows (and a red-winged blackbird).
9 PM


For anyone reading my log who is planning on heading to the Two-day Classic Champs in QOC-land in November, the website mentions the Hampton Inn in Dumfries/Quantico as the meet hotel, where they have a block of rooms set aside for $109/night. BUT if you are a Hilton Honors member and use the MVP link given on the OUSA website, you might be able to reserve a room for less (as I did).

Sunday Jun 4, 2017 #

4 PM

Walking 1:05:13 [1] 2.06 mi (31:40 / mi) +31m 30:16 / mi
shoes: Sauc TriumphISO-silver/gr/blue

Strolled the trails at Pool Wildlife Sanctuary in Emmaus with Glen, in a very light drizzle. Temp about 65F. Covered just about all of them, though we didn't go into the fields at the N-NW end.

Friday Jun 2, 2017 #

11 AM

Running (dirt) (and walking) 1:15:33 intensity: (6 @0) + (10 @1) + (50 @2) + (28:40 @3) + (40:33 @4) + (5:14 @5) 4.48 mi (16:52 / mi) +116m 15:37 / mi
ahr:133 max:154 shoes: Sauc TriumphISO-silver/gr/blue

At Green Lane County Park. Low 70s, not humid, and a breeze at times (wind picked up later). We haven't located our O maps of the park so took trail maps printed off Open Street Map which showed multiuse trails with much better detail than the park's own map. We parked off Green Lane Rd near the reservoir and I headed south (crossing the water first) and ran trails from there as best I could. Some trails on the map had "trail closed" signs and others I never got back to, but I managed to make a pretty good sized loop.

Trails were also used by bikes and horses (whose imprints I saw in places), and there were areas of roots and rocks which were slow going, but other places I managed to go a bit faster.

Most intriguiging thing I saw was a line of 2+m boulders near the northern-most part of my track (before I did an out-and-back to the Perkiomen Trail). We'll have to go back and check it out sometime (and also see if it's on the O map).

Finished by climbing the hill from parking to the Perkiomen Trail along Green Lane Rd, and running back down.

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