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Training Log Archive: GlenT

In the 7 days ending Oct 9, 2016:

activity # timemileskm+mload
  Walking2 2:59:01 6.53(27:25) 10.51(17:02) 9624.1
  Orienteering1 1:24:26 4.73(17:51) 7.61(11:06) 23223 /25c92%28.4
  Road Run2 1:05:48 7.04(9:21) 11.33(5:48) 9323.7
  Trail Run1 59:29 5.71(10:25) 9.19(6:28) 1721.1
  Strength and Flexibility1 50:0010.0
  Treadmill1 33:04 3.5(9:27) 5.63(5:52) 5618.5
  Total7 7:51:48 27.51 44.27 49423 /25c92%125.9
  [1-5]7 6:23:23

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Sunday Oct 9, 2016 #

Event: WCOC Paugussett State Park
 
11 AM

Orienteering race 1:24:26 intensity: (2:36 @0) + (3:50 @1) + (9:51 @2) + (50:38 @3) + (16:28 @4) + (1:03 @5) *** 7.61 km (11:06 / km) +232m 9:37 / km
ahr:131 max:159 spiked:23/25c shoes: Jalas - sz 10

Score-O at Paugussett set by Rick and Susie. 26 controls, all of equal value with 90 min time limit (also a 60 min option). Low 50s and raining - had to keep moving to stay warm. Got 25 of the 26 controls, skipping the furthest out one (104). Had 5 minutes to spare, so getting them all would have been possible. Swept the northern controls first then did a trail run to 103 and worked my way back north through the more technical terrain. Control order: 135-127-119-128-120-102-123-124-105-121-103-111-106-112-110-109-114-115-108-116-131-132-130-133-118.

Saturday Oct 8, 2016 #

10 AM

Road Run 31:19 intensity: (21 @0) + (19 @1) + (4 @2) + (23:49 @3) + (3:59 @4) + (2:47 @5) 3.33 mi (9:24 / mi) +33m 9:07 / mi
ahr:137 max:158 shoes: Asics Gel-Nimbus 16

Runnin'.

Thursday Oct 6, 2016 #

Strength and Flexibility (Pilates) 50:00 [2]

11 AM

Treadmill tempo 33:04 intensity: (37 @1) + (3:47 @2) + (9:58 @3) + (8:45 @4) + (9:57 @5) 3.5 mi (9:27 / mi) +56m 9:00 / mi
ahr:143 max:178 shoes: Asics Gel-Nimbus 16

Threshold run on the treadmill. 2 x 5 min @ 8:00/mi pace with 1 min in between. And then 2 min @ 7:30 pace after 2 min recovery, since I was already sweaty. And warm up and cool down stuff.

Wednesday Oct 5, 2016 #

11 AM

Road Run 34:29 intensity: (27 @0) + (1:35 @1) + (4:50 @2) + (20:49 @3) + (6:48 @4) 3.71 mi (9:18 / mi) +60m 8:51 / mi
ahr:132 max:148 shoes: Asics Gel-Nimbus 16

Tuesday Oct 4, 2016 #

1 PM

Walking 2:01:03 intensity: (56:43 @0) + (16:28 @1) + (18:08 @2) + (15:32 @3) + (6:40 @4) + (7:32 @5) 4.5 mi (26:54 / mi) +84m 25:26 / mi
ahr:101 max:167 shoes: NB 1210 "Leadville"

Hike to the Arc Corner marker near Newark, DE and then to the PA-MD-DE corner marker. Overcast and upper 60s so nice for hiking.

Monday Oct 3, 2016 #

12 PM

Trail Run 59:29 intensity: (22 @0) + (3:51 @1) + (6:50 @2) + (32:18 @3) + (16:08 @4) 5.71 mi (10:25 / mi) +17m 10:19 / mi
ahr:131 max:149 shoes: NB 1210 "Leadville"

At Cape Henlopen SP. Walking Dune trail plus Salt Marsh trail. Also a little bit of bushwhacking as a less used trail I was following faded away. Trails pretty tame except for an occasional root. About 20 - 30% was on asphalt.

Walking 57:58 intensity: (27:56 @0) + (29:39 @1) + (23 @2) 2.03 mi (28:33 / mi) +12m 28:03 / mi
ahr:98 max:150 shoes: NB 1210 "Leadville"

Walking on the beach.

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