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Training Log Archive: JanetT

In the 7 days ending Apr 21:

activity # timemileskm+mload
  Yoga2 1:40:00150.0
  Walking2 1:30:45 3.64(24:56) 5.86(15:29) 80123.1
  Orienteering1 58:31 2.57(22:46) 4.14(14:09) 8012 /12c100%194.8
  Stairs (16 @ 8+landing+8)1 50.1
  Total6 4:09:21 6.21 9.99 16012 /12c100%467.9
  [1-5]6 3:49:55

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Friday Apr 20 #

12 PM

Walking 38:56 intensity: (19:04 @0) + (14:20 @1) + (5:22 @2) + (10 @3) 1.22 mi (31:55 / mi) +21m 30:20 / mi
ahr:83 max:114 shoes: Sauc TriumphISO-silver/gr/blue

Walking and taking pictures at Lock Ridge Furnace Park in Alburtis (near Macungie). First time I'd been tall chimneys like other old furnaces but there was a really large casting building (where they poured molten metal for pig iron) still standing, and remnants of others. Museum is only open weekends May-October.

Grape hyacinths are in bloom. (This article and picture on the local newspaper's Facebook page reminded me of this place's existence.) I took some photos...
1 PM

Walking 51:49 intensity: (13 @0) + (21:15 @1) + (20:34 @2) + (4:11 @3) + (5:26 @4) + (10 @5) 2.42 mi (21:25 / mi) +59m 19:54 / mi
ahr:102 max:150 shoes: Sauc TriumphISO-silver/gr/blue

Mostly walking, with a bit of jogging (split 2) returning on the switchback trail, because I knew it was a gentle climb.

At Pool Wildlife Sanctuary in Emmaus. Nicer day than I expected, with temps near 50 by the time I left here.

I saw at least 6 whitetail deer on the woodland loop, plus several kinds of birds. Lots of wildflowers (only two different kinds that I noticed, maybe invasive?), mostly smallish yellow ones, with some small blue star shaped ones mixed in.

Thursday Apr 19 #

Stairs (16 @ 8+landing+8) 5 [1]

New activity

"Time" indicates how many reps (up and down)

Tuesday Apr 17 #

Yoga 50:00 [2]

Vinyasa, with some moving warrior positions, including warrior 3s

Monday Apr 16 #

Yoga 50:00 [1]

Slow (movements) but definitely intense class. Was hoping I’d loosen up hip muscles (caught myself from falling a couple times yesterday) but not enough...more work to do there.

Sunday Apr 15 #


Hawk Mtn Brown

Sunday’s map
10 AM

Orienteering race 58:31 intensity: (9 @0) + (19 @1) + (2:25 @2) + (33:14 @3) + (22:06 @4) + (18 @5) *** 4.14 km (14:09 / km) +80m 12:54 / km
ahr:126 max:152 spiked:12/12c shoes: 2017 Inov8 ArcticClaw 300

Brown course at Hawk Mtn Scout Reservation in Schuylkill Haven, PA, debut of the full map (last Oct DVOA held a sprint in the campground area, but we missed it). Temperature was in the upper 30s with very light drizzle most of the time.

3.6 km, 95 m nominal, on a 1:7500 / 5m interval map

The Brown course didn’t have to climb the mountain but stayed more or less within a 10 interval area above and below the main west-east trail through the reservation. If it had not been rainy (and about 10 degrees warmer) I think I would have attempted the Green course which was about 5.5 km.

Company for the first few controls, though those runners were on the Green course. Lena K was within sight until almost to 5, and Bob R stopped at 2 and seemed confused so I never saw him again (until he finished, long after I was done my course). Lena later said she took a different route leaving 5 because we seemed to be going the same speed. Her course then diverged anyway.

No problem with the navigation today!

Fun to see all the diehards who showed up, including COC/QOC Campbells (in the area on the way to West Point...), and talk to some different folks.

I was second on the course when we left, just a couple minutes back of first (I don’t remember who!).

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