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Training Log Archive: GlenT

In the 7 days ending Sep 17:

activity # timemileskm+m
  Orienteering2 2:49:42 9.48(17:54) 15.26(11:07) 61726 /29c89%
  Core and Strength1 50:00
  Rail Trail Run1 39:29 3.99(9:54) 6.42(6:09) 26
  Road Run1 24:29 2.53(9:41) 4.07(6:01) 41
  Total5 4:43:40 16.0 25.75 68426 /29c89%
  [1-5]5 4:43:02

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Sunday Sep 17 #

10 AM

Orienteering 59:52 intensity: (21 @1) + (35 @2) + (17:07 @3) + (37:47 @4) + (4:02 @5) *** 6.24 km (9:35 / km) +281m 7:50 / km
ahr:144 max:160 spiked:15/15c shoes: Falcons 7

Green X on Letchworth West map. 5.3 km with 190m climb. A much better designed course and a lot more fun than yesterday. First half was technical, similar to yesterday with less steep climbing and/or side-hilling. Second half was in a flatter area with lots of trails, so very fast. Missed on the route choice to 5 and had to do some zig-zagging to avoid a free fall down a 6 contour hill. Probably could've been a minute faster on that leg. Small hesitations near the circle on a few of the controls but figured them all out pretty quickly. Lost time on the 13-14 leg by going left of the line near the Nature Center building rather than taking the trail to the right of the bee line. Spent more time in rough open which cost more time than I thought. 3rd in M60, 20 seconds behind Soupbone and about a minute behind Tim P. 4th for the combined in M60, thanks to my non-stellar performance on the first day. Nice event by the ROC folks (as always). Weather was good too - mid-70s and sunny.

Saturday Sep 16 #

11 AM

Orienteering race 1:49:50 intensity: (1:52 @1) + (2:14 @2) + (35:19 @3) + (1:00:17 @4) + (10:08 @5) *** 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 #

2 PM

Rail Trail Run tempo 39:29 intensity: (22 @0) + (39 @1) + (3:02 @2) + (17:46 @3) + (8:54 @4) + (8:46 @5) 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 #

4 PM

Road Run 24:29 intensity: (16 @0) + (31 @1) + (8:56 @2) + (14:42 @3) + (4 @4) 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 #

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

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