Training Log Archive: GlenTIn the 7 days ending Sep 25, 2017:
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Monday Sep 25, 2017 #
Strength and Flexibility (Yoga) 50:00 [2]
Hips.
Sunday Sep 24, 2017 #
Event: DVOA Adams Creek - Canceled
10 AM
Trail Run intervals (Hills) 33:03 4.38 km (7:33 / km) +108m 6:43 / km
ahr:126 max:156 shoes: NB 1210 "Leadville"
Hill intervals on a gravel road hidden in the woods on the hill above Lehigh U (on the Star Village map). 5 x 300m with ~20m climb on each (with the majority of the climb in the middle 100m). Recovery walk cutting across through the woods to the starting point. Increasing splits, which means I probably did the first ones faster than I should have. Warm but shaded.
Orienteering 37:18 *** 2.51 km (14:51 / km) +70m 13:03 / km
ahr:115 max:140 spiked:6/6c shoes: NB 1210 "Leadville"
O-practice on the Star Village map, north of Mountain Drive North. Visited six of the permanent markers which someone has placed out there. Most of them aren't actually on a mapped feature, but Petr Hartman has mapped them, so I guess the marker itself is the mapped feature. The markers originally were steel posts with an orange and white sign about a foot square but several are now just steel posts (and I never actually found one of the markers). Slogged along at a fairly low effort since it was warm (80F) and I was somewhat beat from doing intervals.
Saturday Sep 23, 2017 #
4 PM
Road Run 38:44 4.15 mi (9:20 / mi) +52m 8:59 / mi
ahr:137 max:161 shoes: Asics Gel-Nimbus 16
First full day of Autumn. 85F and sunny. WTF?
Friday Sep 22, 2017 #
10 AM
Walking 1:00:00 [1] 2.2 mi (27:16 / mi) +84m 24:23 / mi
ahr:70 max:157
Hiking at Hawk Mountain Sanctuary. Spent about an hour at the North Lookout. 3 bald eagles, 1 broad-winged hawk (and possibly a group of 7 more too far away to positively identify), 1 sharp-shinned hawk and many turkey vultures. Also several monarch butterfies. Trails are pretty rocky so even though the pace was slow, there was some ankle strengthening and proprioception practice happening. Nice (last day of) summer day.
Thursday Sep 21, 2017 #
11 AM
Road Run 37:12 3.96 mi (9:24 / mi) +19m 9:16 / mi
ahr:134 max:149 shoes: Asics Gel-Nimbus 16
Got out late morning trying to beat another 80 degree day. Sunny, so still pretty warm. Ventured to the other side of the highway (PA 309) for some variety. OK to do mid-day but probably will avoid trying to cross during rush hour.
Wednesday Sep 20, 2017 #
11 AM
Trail Run 1:01:53 5.27 mi (11:45 / mi) +270m 10:08 / mi
ahr:134 max:148 shoes: NB 1210 "Leadville"
Trails (and some roads) at Trexler Nature Preserve. Wanted to run on trails in the "North Range" area but they're doing some invasive removal (autumn olive) using herbicides so the area is closed until Sept. 29. So did some trails I'd mostly been on before. Very warm (especially for September) - sunny and low 80s - and there were many unshaded areas. Concluded with an extended soak in the Jordan Creek, which was quite enjoyable. AOWN: ~12 bison and 7 elk.
Relive
Relive