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Training Log Archive: GlenT

In the 7 days ending Nov 6, 2021:

activity # timemileskm+mload
  Bike-Trail2 2:29:45 15.49(9:40) 24.93(6:00) 17634.0
  Orienteering3 1:07:28 4.97(13:34) 8.0(8:26) 8920 /24c83%30.1
  Strength and Flexibility1 50:005.0
  Road Run1 34:44 3.48(9:59) 5.6(6:12)13.2
  Trail Run1 25:45 2.09(12:19) 3.36(7:39) 327.7
  Total7 5:27:42 26.03 41.89 29720 /24c83%90.1
  [1-5]7 5:26:35

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Saturday Nov 6, 2021 #

Event: DVOA Bellevue State Park - NRE
 
Event: DVOA Iron Hill Park - NRE
 
Event: WCOC Wooster Mountain State Park DIY
 
10 AM

Orienteering race 17:23 intensity: (2:03 @3) + (13:25 @4) + (1:55 @5) *** 2.54 km (6:50 / km) +21m 6:34 / km
ahr:148 max:157 spiked:11/13c shoes: Blue VJ Falcons - 10

Sprint NRE at Bellvue SP near Wilmington, part 1 of DVOA's Back to the Woods event. 1.9k, 18m climb. Good course set by Tom O, mostly in open parkland but with a couple controls in the woods. Sunny and in the upper 40s when I ran.

Good on 12 of the 13 controls, with only minor occasional hesitations. A giant error on number 11 when I somehow thought that the control was on the other side of the prominent gravel track. Punched a control but noticed the code wasn't correct. Took a full two minutes to get back on track. Still managed to be 1st in M65, but behind Peggy and Walter on Brown X.

Note: no heart rate strap, just the wrist sensor.
2 PM

Orienteering race 32:00 intensity: (35 @1) + (3:35 @2) + (18:28 @3) + (8:31 @4) + (51 @5) **** 3.04 km (10:31 / km) +46m 9:47 / km
ahr:136 max:158 spiked:9/11c shoes: Blue VJ Falcons - 10

Middle NRE at Iron Hill Park near Newark, DE. Brown X, 2.6k, 65m. Great area, great map and great course by Tom O. Areas of rock and contour detail with a trail network which is complex in places.

Good run with errors of about 1 minute each on 6 and 8. Must have gone right by 6 without seeing it (a 2m boulder!?) and had to double back. Pushed right by vegetation on the way to 8 and noticed I was right above the parking lot near start - relocated from there but then did some unnecessary vegetation bashing right near the control. Hesitation on the way to 2 when I hit a 4-way trail junction when expecting a 3-way junction but figured it out. Lost some time (and blood) going (unnecessarily) through some medium green shortly after leaving 6. Second on Brown X, first in M65.

Brown X - Splits

Brown X - Splits

Thursday Nov 4, 2021 #

2 PM

Bike-Trail 1:23:37 intensity: (34 @0) + (11:54 @1) + (48:52 @2) + (21:54 @3) + (23 @4) 8.91 mi (9:23 / mi) +124m 9:00 / mi
ahr:119 max:143 shoes: Trek Marlin 7

Bike trails at Green Lane. Trails were muddier than I expected, so washing the bike two days ago was all for naught. Brushed the bulk of the mud off when I got home. Just under 50F, mostly cloudy. Clothing note: SS shirt under bike jacket, bike shorts, heavier socks was fine once I got moving on trails in the woods.

Wednesday Nov 3, 2021 #

2 PM

Trail Run warm up/down 8:28 [3] 0.8 mi (10:35 / mi) +11m 10:09 / mi
ahr:132 max:140 shoes: NB Summit KOM

Housenick Park. Warm-up run, mostly on paved trails, starting on the newish, unmapped one.

Orienteering 18:05 intensity: (45 @2) + (10:51 @3) + (6:07 @4) + (22 @5) ** 2.41 km (7:29 / km) +21m 7:10 / km
ahr:139 max:155 shoes: NB Summit KOM

A sprint course on Petr Hartman's map of Housenick Park in Bethlehem Township. Nominally 1.8k. Sub-race pace but more than a casual jog. Forgot my HR strap so HR is from the wrist sensor - seems about right. No flags or streamers, no compass. Bobbled the first one, partly because there's a newish paved trail not on the map (first split is when I thought I was in the right place, second one is correct). OK for the rest, with some hesitations to verify I was at the right place. About 50F and partly cloudy.

Trail Run 17:17 [3] 1.29 mi (13:24 / mi) +21m 12:45 / mi
ahr:140 max:157 shoes: NB Summit KOM

Cooldown run with some occasional stops to check out some unmapped features.

Tuesday Nov 2, 2021 #

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

Monday Nov 1, 2021 #

2 PM

Bike-Trail 1:06:08 intensity: (17 @0) + (4:23 @1) + (26:47 @2) + (34:41 @3) 6.58 mi (10:03 / mi) +52m 9:49 / mi
ahr:124 max:141 shoes: Trek Marlin 7

Jordan Parkway. Sunny, upper 50s.

Sunday Oct 31, 2021 #

3 PM

Road Run intervals 34:44 intensity: (16 @0) + (20 @1) + (6:01 @2) + (18:32 @3) + (7:38 @4) + (1:57 @5) 3.48 mi (9:59 / mi)
ahr:135 max:158 shoes: NB840v4 - Gray

3 x 400m + 2 x 200m on the road.

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