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Training Log Archive: GlenT

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Core and Strength4 3:20:00
  Orienteering1 1:18:17 5.39(14:31) 8.67(9:02) 2579 /12c75%
  Treadmill2 1:04:30 6.55(9:51) 10.54(6:07) 70
  Road Run1 40:43 4.16(9:47) 6.7(6:05) 79
  Total8 6:23:30 16.1 25.91 4069 /12c75%
  [1-5]8 6:22:54

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Sunday Oct 23, 2016 #

11 AM

Orienteering warm up/down 5:22 intensity: (11 @0) + (23 @1) + (2:58 @2) + (1:50 @3) 0.76 km (7:06 / km) +3m 6:58 / km
ahr:119 max:133 shoes: Jalas - sz 10

Jogging around the field at Hurd to warm up.

Orienteering race 1:12:55 intensity: (1:02 @1) + (8:49 @2) + (37:46 @3) + (24:34 @4) + (44 @5) *** 7.92 km (9:13 / km) +254m 7:56 / km
ahr:136 max:157 spiked:9/12c shoes: Jalas - sz 10

Red course at WCOC event at Hurd SP, hosted by George and Lyn.(Thanks!) Explored some areas of the park recently mapped by George. Really open woods and near perfect weather for running (mostly sunny, 50s). An OK run but not really in race mode after I made a stupid mistake on the way to #8. Was following the compass going west when my brain decided that the red end of the compass needle was pointing where I wanted to go. Didn't catch the error until I hit the second (larger) trail to the north heading east-west - Doh! Also lost some time on the long leg to 6 when I tripped on some ankle-high barbed wire and took a pretty hard fall (fortunately the stuff I landed on was mostly soft but still ended up with a few bruises). Small losses on 4 and 11 also. Afterwards we visited Gillette Castle and Devil's Hopyard State Parks and did some strolling around checking out the sights.

Saturday Oct 22, 2016 #

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

Friday Oct 21, 2016 #

4 PM

Treadmill 34:12 intensity: (2:29 @1) + (4:08 @2) + (25:50 @3) + (1:45 @4) 3.4 mi (10:04 / mi) +38m 9:43 / mi
ahr:128 max:146 shoes: Asics Gel-Nimbus 16

Thursday Oct 20, 2016 #

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

Wednesday Oct 19, 2016 #

4 PM

Road Run 40:43 intensity: (25 @0) + (1:44 @1) + (14:36 @2) + (23:21 @3) + (37 @4) 4.16 mi (9:47 / mi) +79m 9:15 / mi
ahr:125 max:142 shoes: Asics Gel-Nimbus 16

Run around the block. 70 degrees out.

Tuesday Oct 18, 2016 #

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

11 AM

Treadmill tempo 30:18 intensity: (1:07 @1) + (4:04 @2) + (9:07 @3) + (9:00 @4) + (7:00 @5) 3.15 mi (9:37 / mi) +32m 9:20 / mi
ahr:140 max:163 shoes: Asics Gel-Nimbus 16

Tempo run. 6-4-2min at 8:00/mi with 1 minute recovery in between. Warm inside (probably because it's also warm outside today - in the 80s).

Monday Oct 17, 2016 #

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

Yoga-like stuff with some Pilates mixed in. It would've been better if you could read the instructors mind, since she seemed to assume we all knew what we should be doing. Plus, the music (her "favorite") was almost too loud to hear her anyway. It sounds like she is the new "regular" instructor, so we'll see. Did some extra stretching afterwards (mostly lunges) to get the hip flexors.

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