Training Log Archive: GlenTIn the 7 days ending Sep 16, 2017:
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Saturday Sep 16, 2017 #
11 AM
Orienteering race 1:49:50 *** 9.01 km (12:11 / km) +337m 10:16 / km
ahr:143 max:160 spiked:11/14c shoes: Falcons 7
Green X course on Letchworth East. 6.0 km straightline, climb 215m (I counted 290m, not including the frequent gully crossings). A technical and very physical course. Totally missed on the 2nd control, losing about 15 minutes before I got relocated. Then misread where I climbed the ridge near 3 and lost another few minutes. Navigated OK the rest of the way but it was quite a slog, especially control 11 which had us climb 13 contours only to drop back down 13 contours to 12 - the course didn't need either that climb or the added distance. 6th in M60.
Thursday Sep 14, 2017 #
2 PM
Rail Trail Run tempo 39:29 3.99 mi (9:54 / mi) +26m 9:42 / mi
ahr:139 max:161 shoes: Asics Gel-Nimbus 16
Tempo run on the Saucon Rail Trail, starting from the Town Park. 2.5 x 1k at ~5:00/km pace. Apparently the rail trail isn't flat where I was running, explaining the difference between times for the first and second km. Dropped about 10m on the first one, had to get it back on the second km. The additional 0.5 km was in the down direction. Upper 70s with some breeze.
Tuesday Sep 12, 2017 #
4 PM
Road Run 24:29 2.53 mi (9:41 / mi) +41m 9:13 / mi
ahr:126 max:142 shoes: Asics Gel-Nimbus 16
Around the 'hood to loosen up the legs. Kind of warm at 78F.
Monday Sep 11, 2017 #
Strength and Flexibility (Yoga) 50:00 [2]
Sunday Sep 10, 2017 #
Event: DVOA Hickory Run Sand Spring
10 AM
Orienteering race 2:02:05 *** 11.06 km (11:03 / km) +211m 10:05 / km
ahr:128 max:150 spiked:11/15c shoes: Falcons 7
Red course on Hickory Run Sand Spring Lake map (the finale event for the training weekend). 7.9km straight line with 140m climb. Did some stuff wrong - paid for it. Bonked some on the way to #8 so a bit of a slog from there on in. Nice day, challenging map and woods.