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Training Log: GlenT

In the last 7 days:

activity # timemileskm+m
  Trail Run2 2:27:38 12.36(11:57) 19.89(7:25) 316
  Core and Strength1 50:00
  Road Run1 42:02 3.98(10:34) 6.41(6:34) 49
  Total4 3:59:40 16.34 26.3 365
  [1-5]4 3:58:57
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Thursday Aug 17 #

11 AM

Trail Run 1:16:25 intensity: (23 @0) + (1:08 @1) + (5:22 @2) + (41:45 @3) + (27:41 @4) + (6 @5) 6.03 mi (12:40 / mi) +94m 12:05 / mi
ahr:137 max:154 shoes: NB 1210 "Leadville"

Mountain bike trails at Nockamixon SP (at the east end of the park). Twists and turns and lots of small bumps but only a few really rocky stretches (beginner-intermediate level for mountain bikes). Pretty much all single track but at least a couple feet wide in most places. Covered most of the trails to the south of the parking area - probably another three miles or so to the north, so a return trip is in order. Mid 70s so warm but mostly in the shady woods.

Tuesday Aug 15 #

4 PM

Road Run intervals 42:02 intensity: (1:08 @1) + (11:19 @2) + (21:56 @3) + (5:38 @4) + (2:01 @5) 3.98 mi (10:34 / mi) +49m 10:10 / mi
ahr:131 max:159 shoes: Asics Gel-Nimbus 16

Short hill intervals. 2 x (5 x 30 sec) with 1+ min recovery time coming back down the hill and about 4 min between sets. Each set of 5 was on a dfferent hill with the first one being steeper. Low 70s but dew point of 71 so quite the the sweatfest.

Monday Aug 14 #

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

Hip stuff - stretching the psoas and obliques, lunges, etc.

Sunday Aug 13 #

11 AM

Trail Run 1:11:13 intensity: (20 @0) + (1:40 @1) + (11:22 @2) + (42:08 @3) + (15:43 @4) 6.33 mi (11:15 / mi) +222m 10:09 / mi
ahr:133 max:150 shoes: NB 1210 "Leadville"

Jacobsburg SP exploring trails mostly on the west side of the park. A mix of wide gravel paths and some non-gnarly single track. Mid 70s, a bit humid.

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Training Targets

Aug 1–31 (31d)
Core and Strength 6:00:00
actual:1:40:0027%
projected:2:52:1347%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
70mi
actual:41.9mi59%
projected:72.1mi103%
Total [3-5]10:00:00
actual:7:30:1075%
projected:12:55:17129%

Jan 1 – Dec 31 (365d)
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
1000mi
actual:522.6mi52%
projected:829.4mi82%
Orienteering 500km1000c
actual:327.4km65%790c79%
projected:519.6km103%1254c125%
Total [3-5]100:00:00
actual:91:50:5091%
projected:145:45:27145%

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