Training Log Archive: GlenTIn the 7 days ending Jun 17, 2019:
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Monday Jun 17, 2019 #
Strength and Flexibility (Yoga) 50:00 [1]
Sunday Jun 16, 2019 #
Event: EMPO - Partridge Run WMA
11 AM
Bike-Trail 57:16 7.07 mi (8:06 / mi) +126m 7:40 / mi
ahr:130 max:151 shoes: Trek Marlin 7
Jacobsburg SP. Range of trails from gravel rail trail to single track with (smallish) rocks and roots, plus some muddy spots. Learning to ride on all the stuff I’ve been running on for many years. Overcast and low 70s with some sprinkles before I started.
Saturday Jun 15, 2019 #
11 AM
Trail Run 35:50 4.64 km (7:44 / km) +118m 6:52 / km
ahr:147 max:172 shoes: NB Leadville VS
South Mountain in Emmaus.
Friday Jun 14, 2019 #
2 PM
Bike-Rail Trail 57:52 8.5 mi (6:48 / mi) +43m 6:42 / mi
ahr:119 max:139 shoes: Trek Marlin 7
Playing with a new toy. Saucon Rail Trail from the Town Park. Finding my biking muscles.
8 PM
Walking 42:59 2.38 mi (18:04 / mi)
ahr:108 max:126
Evening walk around the neighborhood.
Wednesday Jun 12, 2019 #
Event: DVOA Fort Washington
Orienteering race 18:14 [4] *** 2.9 km (6:17 / km) +40m 5:53 / km
spiked:9/9c shoes: VJ Falcons 9
Sprint 1 at Fort Washington SP. 2.4km, 40m. Didn’t start my watch, so no track. Staightforward course with route choices on most legs. Mostly a clean run - may have lost a little time on 8 due to route choice. Had some trouble finding the start triangle and seeing lines and circles since there is a lot of green and yellow in most of the area we used. Mostly sunny and in the 70s.
5 PM
Orienteering race 19:11 *** 2.56 km (7:30 / km) +39m 6:58 / km
ahr:141 max:164 spiked:19/24c shoes: VJ Falcons 9
Fort Washington SP - Sprint 2. 1.8km, 43m. Four regular sprint controls, 16 micro-O controls, then 4 more regular sprint controls. The regular sprint controls were a bit trickier than Sprint 1 and I lost time on 1 and 3. Small bobbles on several controls in the micro but no disasters - I have lots of room for improvement in this type of O.
6 PM
Orienteering race 9:04 *** 0.72 mi (12:35 / mi) +5m 12:20 / mi
ahr:132 max:158 spiked:14/19c shoes: VJ Falcons 9
Sprint 3 at Fort Washington SP. 1.0km, 17m. This one was all micro-O except for ~300m out and back from the S/F. Again several small bobbles trying to manage the quick navigation and control code checking. Used SIAir for all three Sprints, which certainly made things quicker, especially in the micro where the SI boxes were on the ground.