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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GlenT

In the 7 days ending Mar 13, 2017:

activity # timemileskm+mload
  Orienteering1 1:23:43 6.18(13:33) 9.95(8:25) 22511 /16c68%39.0
  Trail Run1 1:03:03 5.01(12:35) 8.06(7:49) 26522.2
  Road Run2 1:02:42 6.56(9:33) 10.56(5:56) 10717.2
  Strength and Flexibility1 50:005.0
  Treadmill1 39:30 3.8(10:24) 6.12(6:28) 6020.1
  Total6 4:58:58 21.55 34.68 65611 /16c68%103.5
  [1-5]6 4:56:47

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Monday Mar 13, 2017 #

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

4 PM

Road Run 30:30 intensity: (25 @0) + (8 @1) + (5:28 @2) + (24:13 @3) + (16 @4) 3.19 mi (9:34 / mi) +63m 9:00 / mi
ahr:130 max:142 shoes: Asics Gel-Nimbus 16

Running around the neighborhood. Seemed a good idea to run in today's partly cloudy and low 30s conditions rather than in tomorrow's forecast blizzard.

Sunday Mar 12, 2017 #

Event: DVOA Hibernia County Park
 
12 PM

Orienteering race 1:23:43 intensity: (1:19 @0) + (3:12 @1) + (9:09 @2) + (30:38 @3) + (27:52 @4) + (11:33 @5) *** 9.95 km (8:25 / km) +225m 7:34 / km
ahr:139 max:180 spiked:11/16c shoes: Falcons 7

DVOA local event at Hibernia County Park. Red course 7.8k, 216m climb. Lots of light to medium green woods so most of the optimum route choices were to take trails as much as possible (not that I always made that choice). Pretty sloppy on several legs with fuzzy attackpoints followed by imprecise compass. No big errors, but all the small ones amounted to 10 minutes or so worth of time lost. Also lost a minute or two finding my epunch when I dropped it while fiddling with a glove. Wintery day - temp at about 25F, mostly cloudy, some breeze and 1-2" of snow on the ground. Good HTFU stuff. Thanks to the volunteers who hung controls and stood around in the cold.

RED - Splits

Friday Mar 10, 2017 #

2 PM

Treadmill intervals 39:30 intensity: (1:50 @1) + (4:25 @2) + (14:30 @3) + (9:00 @4) + (9:45 @5) 3.8 mi (10:24 / mi) +60m 9:54 / mi
ahr:140 max:165 shoes: Asics Gel-Nimbus 16

5x2 min @ 7:30 pace with 2 min recovery.

Wednesday Mar 8, 2017 #

3 PM

Trail Run 1:03:03 intensity: (10 @0) + (4:07 @1) + (6:01 @2) + (36:57 @3) + (15:48 @4) ** 5.01 mi (12:35 / mi) +265m 10:49 / mi
ahr:133 max:152 shoes: NB 1210 "Leadville"

Trails on the Star Village map (adjacent to the Lehigh U campus). Lots of rocks, some hills. Upper 50s, sunny and breezy.
C • Star Village 1

Tuesday Mar 7, 2017 #

4 PM

Road Run 32:12 intensity: (17 @0) + (1:59 @1) + (8:45 @2) + (19:54 @3) + (1:17 @4) 3.37 mi (9:33 / mi) +44m 9:11 / mi
ahr:127 max:144 shoes: Asics Gel-Nimbus 16

Easyish run. Low 50s.

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