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Training Log Archive: GlenT

In the 7 days ending Aug 20:

activity # timemileskm+m
  Trail Run2 1:50:00 9.5(11:35) 15.29(7:12) 116
  Hiking1 1:30:21 2.54(35:34) 4.09(22:06) 242
  Core and Strength1 50:00
  Road Run1 42:02 3.98(10:34) 6.41(6:34) 49
  Total4 4:52:23 16.02 25.78 407
  [1-5]4 3:31:24

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Sunday Aug 20 #

1 PM

Hiking 1:30:21 intensity: (1:19:59 @0) + (10:22 @1) 2.54 mi (35:34 / mi) +242m 27:27 / mi
ahr:75 max:106 shoes: NB 1210 "Leadville"

Mariton Wildlife Preserve southeast of Easton, just west of the Delaware River. Hilly area, so plenty of climb. Nice mature forest, dominatred by tulip poplars but some oak, birch, beech, hickory and sassafras. One area of rhododendron which might be nice to visit when they're in bloom (June?). Visited Chimney Rock, which is a pile of rocks on a rocky spur.

Trail Run 33:35 intensity: (37 @0) + (52 @1) + (4:26 @2) + (23:11 @3) + (4:29 @4) 3.47 mi (9:41 / mi) +22m 9:30 / mi
ahr:132 max:146 shoes: NB 1210 "Leadville"

After hiking, headed down to the (Delaware) river and ran on the Towpath of the Delaware and Lehigh canal. Temp about 80F but much of the towpath was shaded.

Thursday Aug 17 #

11 AM

Trail Run 1:16:25 intensity: (23 @0) + (1:08 @1) + (5:22 @2) + (41:45 @3) + (27:41 @4) + (6 @5) 6.03 mi (12:40 / mi) +94m 12:05 / mi
ahr:137 max:154 shoes: NB 1210 "Leadville"

Mountain bike trails at Nockamixon SP (at the east end of the park). Twists and turns and lots of small bumps but only a few really rocky stretches (beginner-intermediate level for mountain bikes). Pretty much all single track but at least a couple feet wide in most places. Covered most of the trails to the south of the parking area - probably another three miles or so to the north, so a return trip is in order. Mid 70s so warm but mostly in the shady woods.

Tuesday Aug 15 #

4 PM

Road Run intervals 42:02 intensity: (1:08 @1) + (11:19 @2) + (21:56 @3) + (5:38 @4) + (2:01 @5) 3.98 mi (10:34 / mi) +49m 10:10 / mi
ahr:131 max:159 shoes: Asics Gel-Nimbus 16

Short hill intervals. 2 x (5 x 30 sec) with 1+ min recovery time coming back down the hill and about 4 min between sets. Each set of 5 was on a dfferent hill with the first one being steeper. Low 70s but dew point of 71 so quite the the sweatfest.

Monday Aug 14 #

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

Hip stuff - stretching the psoas and obliques, lunges, etc.

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