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Training Log: GlenT

In the last 7 days:

activity # timemileskm+m
  Trail Run1 54:44 5.01(10:55) 8.06(6:47) 92
  Core and Strength1 50:00
  Orienteering1 41:59 3.16(13:17) 5.09(8:15) 9021 /25c84%
  Road Run1 39:52 4.05(9:51) 6.52(6:07) 28
  Walking1 6:13 0.23(27:02) 0.37(16:48) 5
  Total4 3:12:48 12.45 20.04 21521 /25c84%
  [1-5]4 3:11:57
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Monday Jul 24 #

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

Sunday Jul 23 #

11 AM

Trail Run 54:44 intensity: (16 @0) + (37 @1) + (3:49 @2) + (33:36 @3) + (16:26 @4) ** 5.01 mi (10:55 / mi) +92m 10:20 / mi
ahr:136 max:149 shoes: NB 1210 "Leadville"

At Jacobsburg SP, north of Nazareth, PA. Generally pretty tame trails, mostly double-wide and gravel or well graded dirt. A few places with some rocks and roots. Also no big or steep climbs, at least where I ran today. The Park's trail map is pretty representative of reality. Found one trail which has been returned to nature and hit one dead end (actually hit a second one but that was because I turned on to an unmapped use trail). Overcast and temperature in the 70s but quite humid (still!). Had intended to go a little longer but was feeling pretty drained and was near the car, so decided I was done.

Walking 6:13 intensity: (4:49 @1) + (1:24 @2) 0.23 mi (27:02 / mi) +5m 25:12 / mi
ahr:106 max:120 shoes: NB 1210 "Leadville"

Cooldown walk along the Bushkill Creek in Jacobsburg SP. Followed by a refreshing sit in the creek.

Friday Jul 21 #

10 AM

Road Run 39:52 intensity: (14 @0) + (55 @1) + (4:22 @2) + (22:55 @3) + (11:26 @4) 4.05 mi (9:51 / mi) +28m 9:38 / mi
ahr:135 max:152 shoes: Asics Gel-Nimbus 16

On the rail trail. Low 80s and humid.

Wednesday Jul 19 #

6 PM

Orienteering race 27:08 intensity: (21 @0) + (12 @1) + (59 @2) + (10:14 @3) + (12:21 @4) + (3:01 @5) *** 2.94 km (9:13 / km) +69m 8:15 / km
ahr:141 max:166 spiked:11/14c shoes: Falcons 7

Last of the Wednesday Sprint Series (for 2017) at French Creek Central. Sprint 2 (2.5k, 50m). First half was much more "woods" navigation than most of the previous events. An interesting change. Plus there were some significant changes in the terrain which were not reflected on the map (vegetation and trails mostly), so some adjustment was called for. Very hot and humid (maybe even more so than last week) and I was still recovering from racing on Sunday, so having to slow down in the woods was not unwelcome. Lost time on the first control when the "open" area turned out to be tall grass, some of it over my head. Didn't have a map case, so by the time I got to number 9 I had to navigate across a hole in my map and make a few guesses about features which had been rubbed off (lesson learned - took a map case for the next sprint). Another fun course though. And thanks to Nate O for organizing and executing the whole series along with Sandy F.

Orienteering race 14:51 intensity: (1 @1) + (18 @2) + (32 @3) + (8:45 @4) + (5:15 @5) *** 2.14 km (6:56 / km) +21m 6:37 / km
ahr:150 max:158 spiked:10/11c shoes: Falcons 7

Sprint 1 (1.9k, 20m). A much simpler course, basically a White course. Could really feel that my legs were not recovered yet and combined with the heat struggled to run hard. Had trouble seeing the course printing on the map so had to slow down/stop a few times just to see where I needed to go. One bone-head mistake when I read a bank line along the lake as a trail (it was not runnable - D'oh!) - probably lost about a minute.

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Training Targets

Jul 1–31 (31d)
Core and Strength 4:00:00
actual:2:30:0062%
projected:3:13:4580%
Road Run
+ Trail Run
+ Orienteering
+ Treadmill
+ Snowshoe
+ Running
60mi
actual:46.9mi78%
projected:60.6mi101%
Total [3-5]10:00:00
actual:6:00:5460%
projected:7:46:1077%

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