Training Log Archive: GlenTIn the 7 days ending Oct 16, 2016:
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Sunday Oct 16, 2016 #
Event: Nobscot Reservation
11 AM
Orienteering race 1:14:34 *** 7.84 km (9:31 / km) +183m 8:31 / km
ahr:139 max:161 spiked:19/23c shoes: Jalas - sz 10
Red course at NEOC local event at Nobscot Scout Reservation. Nice course by Bo Nielsen. Lots of control picking but also some longer route choice legs mixed in. Did fine on the longer legs, small errors on some of the short legs for a total loss of 2 - 3 minutes. Lost a little time at the end of the longest leg (20-21) when I couldn't tell the difference between buildings and boulders on the map (I saw boulders so the presence of buildings confused me). Nice day with temperature in the 60s. Lots of peak Fall foliage on display along the Mass Pike on the ride out and back.
Saturday Oct 15, 2016 #
Event: EMPO - Switzkill Farm
11 AM
Orienteering 56:29 *** 5.5 km (10:16 / km) +177m 8:51 / km
ahr:132 max:169 spiked:13/16c shoes: Jalas - sz 10
EMPO local event at Switzkill Farm, a new map by Phil H-T. Red course, which was limited in length (4.7k straight line) by constraints of the mapped area (more length meant lots more climb). Area is about half open fields, half mostly open woods with some trails. An OK run with no big mistakes - off-line a bit on a couple of controls and a couple of hesitations. One wherethefugawi moment when I let my mind wander while running on a trail. Really nice day - sunny and mid 50s with full Fall colors.
Friday Oct 14, 2016 #
5 PM
Road Run 25:25 2.7 mi (9:25 / mi) +26m 9:08 / mi
ahr:131 max:151 shoes: Asics Gel-Nimbus 16
A fine Fall day but temperature only in the low 50s, so time for long sleeves.
Thursday Oct 13, 2016 #
Strength and Flexibility (Pilates) 50:00 [2]
Wednesday Oct 12, 2016 #
2 PM
Trail Run intervals 45:06 4.06 mi (11:06 / mi) +79m 10:28 / mi
ahr:136 max:158 shoes: NB 1210 "Leadville"
At Hand Hollow Conservation Area. 5 x 400m with 90sec recovery. Pushed hard but since this run was on trails with some ups and downs, the actual pace was pretty variable. Cut the first interval short when I hit the wrong button on the watch so added one at the end using a "manual" measurement of the distance. A fine clear October day with temperature in the upper 60's. Wandered back down to the pond (unrecorded) waiting for Janet to finish up her walk/jog.
Tuesday Oct 11, 2016 #
Strength and Flexibility (Pilates) 50:00 [2]
11 AM
Treadmill 31:06 3.0 mi (10:22 / mi) +48m 9:53 / mi
ahr:131 max:158 shoes: Asics Gel-Nimbus 16
Easy run.
Monday Oct 10, 2016 #
Strength and Flexibility (Yoga) 50:00 [2]
Tight hamstrings!