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Training Log Archive: GlenT

In the 7 days ending Jan 28:

activity # timemileskm+mload
  Strength and Flexibility2 1:40:00200.0
  Orienteering2 59:01 4.51(13:05) 7.26(8:08) 18722 /22c100%195.4
  Road Run1 51:30 5.37(9:35) 8.64(5:58) 18178.6
  Snowshoe1 38:25 3.25(11:49) 5.23(7:21) 295181.4
  Total6 4:08:56 13.13 21.13 50022 /22c100%755.4
  [1-5]6 4:05:51

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Sunday Jan 28 #

11 AM

Orienteering 44:42 intensity: (6 @0) + (30 @1) + (1:13 @2) + (8:19 @3) + (25:00 @4) + (9:34 @5) *** 5.99 km (7:28 / km) +145m 6:40 / km
ahr:146 max:171 spiked:20/20c shoes: VJ Falcons 8

Score-O at Springton Manor Park. Mid 40s with occasional light rain. Wide open woods (but still some scratchy stuff) with muddy trails and soft fields. There was also a Poker-O option which only required visiting 5 controls to make a poker hand (control descriptions indicated the "card" at each control. Lots of open fields an trauls, so quite fast.l
1 PM

Orienteering 14:19 intensity: (2:32 @0) + (5:50 @1) + (3:57 @2) + (2:00 @3) *** 1.27 km (11:16 / km) +42m 9:39 / km
ahr:105 max:135 spiked:2/2c shoes: VJ Falcons 8

Picking up two controls.

Saturday Jan 27 #

8 AM

Snowshoe race 38:25 intensity: (23 @3) + (9:54 @4) + (28:08 @5) 5.23 km (7:21 / km) +295m 5:44 / km
ahr:153 max:158 shoes: Dion Snowshoes

Pennsylvania Snowshoe Champs at Spring Mountain. Defended my title in M60+! Same course as last year, all on groomed ski slopes (about an inch of loose granular stuff on a pretty solid base). Two loops of climbing to the top, dropping to the bottom, climb about halfway back up and then back to the start/finish. Course measured a bit shorter and a little less climb this year than what I measured last year - some minor variations but not enough to account for 200+ meters of distance. And I know we did the same climb. No big deal, everyone had the same course for today's race. Temperature at the race start was upper 20s but probably climbed 5-10 degrees by the time we finished (since the sun rose above the mountain shortly after the start).

Finished 9th of 44 overall and 1st of 6 or 7 in M60+. Pretty surprised at the number of 60+s running (Go old guys!). Also a couple of 60+ women, one of whom beat all the guys. My time was faster than last year, as was the per k time, even with the shorter recorded distance.

Friday Jan 26 #

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

Wednesday Jan 24 #

3 PM

Road Run 51:30 intensity: (27 @0) + (22 @1) + (1:23 @2) + (21:47 @3) + (27:31 @4) 5.37 mi (9:35 / mi) +18m 9:30 / mi
ahr:140 max:150 shoes: Asics Gel-Nimbus 16

Runnin'. Mid 30s, overcast.

Monday Jan 22 #

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

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